This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.
Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.
This accessory lift teaches you to use proper form before moving to the standing barbell press.
The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.
Trouble pressing overhead? It could be a mobility issue. Try this drill.
Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.
With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.
For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.
Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.
Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.
Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.
Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.
Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.
With this variation, you come to a complete stop at the bottom of each rep.
A more effective variation of wall slides for shoulder and upper back health.
Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
Try this cross-body exercise to fill in your strength gaps and perform better athletically.
If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.
Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.
Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.
Strengthen horizontal shoulder abduction with this move.
Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.
Balance out all those sagittal plane squats and deadlifts with some frontal plane movements, like this one.