Struggling with pull-ups? Do negative-only reps using a neutral grip. Once you can do a single, 30-second eccentric, you'll be able to do one good pull-up.
Here's a smart way to deadlift that gives you more control, protects the lower back, and help you hit that next PR.
Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.
To do a ladder set, start with a weight you can lift for 15 reps. Do 2, 4, 5, and 10 reps with ten-second breaks between each.
Make this rear-delt exercise even better by rotating your hands at the finish.
Hit your abs and obliques while also improving your hip mobility.
The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.
This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.
Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.
A more effective variation of wall slides for shoulder and upper back health.
If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.
Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.
The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.
Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.
In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.
Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.
Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.
If you're using good form, this will practically train your entire body.
Doing this athletic movement for reps or as part of a superset makes for a great conditioning tool.
An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.
This simple drill takes care of a few different mobility issues.
For more quad emphasis, try this split squat variation.
Finish off leg day with these. Looks easy, but your quads will be on fire.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
Nail your upper lats and get a huge pump with this finisher exercise.