Build your legs, set your lungs on fire, and improve hip mobility with this exercise.
This variation of the farmer's walk ramps up the core, lat, and grip work required. Give it a shot.
Supplement your barbell and dumbbell rows with this great back training variation that also hits the core and even the glutes.
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
In training and in life, the majority seldom gets it right. Maybe it's time to do things differently.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
Add a band to your dumbbell flyes and pump out more gains.
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.
Prime your nervous system, boost performance, and increase joint health with this warm-up.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.