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.
This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.
This activates 4 times more lower abs, over 2 times the internal oblique and over 3 times the external oblique musculature compared to the standard plank.
Prepare your shoulders for heavy lifting with this tri-set.
Apply pressure against the rack throughout to really build the long head of the triceps.
This seated variation of the box jump helps athletes develop power from the ground up.
Nail your middle and lower traps with this shrug variation.
To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.
This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.
Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Back in the day, strongmen didn't have squat racks, but they did have crazy-strong cores. This is why, and it's still a good exercise today.
If you only do pulldowns and rows for lats, you're missing something... like your lats in many cases. Try this to really target them.
Dead-stop triceps extensions followed with close-grip presses. Do it. Here's how, and why it works.
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.