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Is your smart watch or fitness band giving you accurate information? Here's the latest science.

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The-leg-press-for-quad-sweep

Tip: The Leg Press for Quad Sweep

Keep your feet low, heels closer together and toes pointed out to really hit the vastus lateralis.

Try-the-overhead-carry

Tip: Try the Overhead Carry

Farmer's walks are great. Now take that idea to the next level with this loaded carry variation.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

Suspension-trainer-knee-tucks

Tip: Suspension Trainer Knee Tucks

Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.

Kneeling-cable-crunch

Tip: Kneeling Cable Crunch

To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.

The-paused-deadlift

Tip: The Paused Deadlift

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

Tip: The 5 Deadlift Commandments

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

A-new-strategy-for-push-ups

Tip: A New Strategy for Push-Ups

Add this simple technique fix to your push-ups and you'll get much better results.

Tip: Do the One-Arm Bench Hybrid

One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.

Train Hard, Get Hurt, Keep Making Gains

Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-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.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

The-fighter's-lunge

Tip: The Fighter's Lunge

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.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

The-leaning-lunge

Tip: The Leaning Lunge

A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

Tip: Feel Better and Move Better in 3 Minutes

Six quick mobility drills and stretches to cap off your lifting session.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Front-squat-with-straps

Tip: Front Squat With Straps

Find front squats uncomfortable? Try them with straps.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.