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Full Contact Core

Create a superhuman core and total body strength by focusing on generating maximum tension. Here’s how.

Give Your Back a Raise

You need a strong lower back to move serious weight and not get injured. Here are some cool exercises to help get you there.

Variations on the Shrug

Shrugs and beastly traps go together like certain high-ranking generals and sleazy MILFs. But what if you've been hitting those shrugs all wrong?

Tip: 4 Ways to Strengthen the Low Back

Prevent injury and boost your squat and deadlift with these awesome exercises.

Tip: Do Kelso Shrugs for Complete Trap Development

Your "yoke" training is missing something, and it shows. Try these two exercise variations for bigger, stronger traps.

Tip: The First Step to Core Strength

A strong core improves all your big lifts, but most people skip this step. Here's what they're missing.

The 11 Worst Squat Mistakes

The squat may be the king of all exercises, but it's also the one that's screwed up the most. Are you making any of these mistakes?

Tip: Prevent Knee Collapse on Squats

What causes this common issue? How can you fix it? Answers here.

Tip: Avoid the Ballerina Lift-Off

It's a common squat mistake that most people don't even realize they're making. Here's why it's wrong and how to fix it.

Tip: Burn 3 Times the Calories

Boost your conditioning and torch fat. All you need is a backpack. Here's how to get started.

Tip: Build Your Glutes, Boost Athleticism

Add this exercise to your program if you want complete leg and glute development that transfers perfectly into sports.

5 Ways to Get Fired Up Again

Progress stalled? Motivation fizzled out? That's called training depression. Try one of these 5 strategies and reignite the flames.

Tip: The Minimalist Approach

Progress stagnated? Simplify. Here's how to do it and why it works.

Tip: When To Change Everything

No motivation? Progress stalled in the gym? Here's how changing everything about your training can get you back on track.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

5 Lifts That Beat Traditional Benching

If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.

Tip: Scare Yourself Tougher

Here's why you need to do a few things that scare the crap out of you.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.

Tip: Kettlebell Swings With Band

Compared to Olympic lifts for training explosive qualities, the swing is easier to learn with lower risk. Adding a band makes it even more explosive.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.