Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.
Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.
Get greater glute activation with this hip thrust variation.
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
Single-leg trap bar exercises in the style of the Reeves deadlift (hands on plates, not bar) provides the perfect stimulus for crushing every muscle in the body.
Make the unilateral RDL work even better. Pull your toe towards you.
Combine the two toughest forms of metabolic conditioning into one brutal workout finisher.
Combine sled work with a few dumbbell movements and you'll have the ultimate workout finisher.
This conditioning finisher combines unilateral dumbbell movements with sled work. And yes, it'll get you shredded.
No fancy sled, no problem. Make your own pulling sled and smoke your legs any time you feel like it.
Nail your abs and strengthen your core with this unique exercise.
Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.
These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.
Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
This Smith machine has its uses, like with this dead-stop drop set for back.
Build power with this unique Olympic lifting variation. Here's how to do it.
Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.
If you have squat-wrecking ankle mobility issues that are soft tissue related, try this.
Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.
This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.
Hit your abs and obliques while also improving your hip mobility.
This simple drill takes care of a few different mobility issues.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.