The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
This knee-friendly variation is great for your quads, glutes, and hamstrings.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Two great mobility drills combined into a fast, effective warm-up.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.