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For greater range of motion in the contracted position, try a cambered bar.

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Hammer-grip-kettlebell-drop-set

Tip: Hammer-Grip Kettlebell Drop Set

For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.

3-way-ankle-joint-mobilization

Tip: 3-Way Ankle Joint Mobilization

If you ankle mobility issues are joint related, try this mobility technique.

Soft-tissue-techniques-for-the-calves

Tip: Soft Tissue Techniques For The Calves

If you have squat-wrecking ankle mobility issues that are soft tissue related, try this.

Half-kneeling-dorsiflexion-range-of-motion-screen

Tip: Half-Kneeling Dorsiflexion Range of Motion Screen

Got an ugly squat? It could be your ankle mobility. Here's how to test it.

Tip: The Descending Set Bench Press Workout

Train for strength and hypertrophy in the same workout. Here's how.

Bottom-up-bulgarian-split-squat

Tip: Bottom-Up Bulgarian Split Squat

To get results from this exercise, you must build a stable base. One way to do that is with the bottom-up variation. Here's how to do it.

Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.

Upper-body-sledpull-variations

Tip: Upper Body Sled Pull Variations

It's not just for legs and lungs. Try these sled exercises for upper body activation.

The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

Reverse-crunch-plus-deadbug

Tip: Reverse Crunch Plus Deadbug

Combine these two core exercises for a unique workout challenge.

Corrective_complex__calves

Tip: Corrective Complex, Calves

Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.

Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

Forearm-flexor-frenzy-mechanical-drop-set

Tip: Forearm Flexor Mechanical Drop Set

With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Triceps-thrasher-mechanical-drop-set

Tip: Triceps Thrasher Mechanical Drop Set

Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.

Stability_ball_ab_rollout

Tip: Stability Ball Ab Rollout

No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.

Tip: Track Your Results or You Won't Get Results

Newbies and lifters who can't make gains anymore have something in common. Take a look.

Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Half-sit-up-overhead-press

Tip: Half Sit-Up Overhead Press

Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.

Half-sit-up-overhead-front-raise

Tip: Half Sit-Up Overhead Front Raise

Take your core strength to the next level with this movement.

Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.

Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.