For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
Already good at pistol squats? Showoff. Now try this advanced variation.
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
Add an upper-body and core challenge to your sled drags with this tough variation.
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.
Crossover sled pulls add a lateral force production tool to your sled training toolbox.
Do this before your next O-lift session for better range of motion and safer lifts.
A pin press is a bench press that starts from the bottom. Pins can be set at any point in the ROM to strengthen sticking points.
After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.
This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.
After your mobility and stability work, use these drills to improve your Olympic lifting technique.
This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.
This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.
Accelerate through your sticking points. Master these three jumps.
Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.
Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.
Two old-school exercises that are worth trying out. Check 'em out.
Also called the lumberjack press, this exercise will light up your delts and challenge your core.
This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.