Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.
For this exercise, a short range of motion is superior. If you knees/legs go too far down, it just becomes a hip flexor exercise.
People do this exercise with a dumbbell, but you'll get better results with an angled low cable.
Get more butt stuff done with this variation of the hip thrust.
For more gluteal activation, place the band around the feet.
This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.
Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.
Just about everything you need to know about one of the best squat variations out there.
Use heavy, moderate, and band resistance to build strong, healthy shoulders.
This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.
Use kettlebells for this complex, which includes two types of flyes and one press.
This medley will blow up your pecs in only one set.
Turn on the pecs with this drop set to make subsequent pump work more effective.
Most heavy lifters need better thoracic spine mobility. Here's one way to get it, while also stretching your lats and triceps.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.
Crank up your plank with this tough variation.
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.