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The-tempo-squat

Tip: The Tempo Squat

For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.

Top-half-squat

Tip: The Top-Half Squat

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.

Touch-and-go-box-squat

Tip: The Touch-and-Go Box Squat

Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.

The-touch-and-go-deadlift

Tip: The Touch-and-Go Deadlift

Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.

The-ultimate-upper-body-prime

Tip: The Ultimate Upper-Body Primer

Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.

The-victory-raise-for-delts

Tip: The Victory Raise for Delts

This exercise basically combines all the benefits of a lateral raise, front raise, and band pull-apart.

The-walking-lunge-for-quads_-hams_-and-glutes

Tip: The Walking Lunge for Quads, Hams, and Glutes

Fix the most common problems and learn to perform it the right way to target the muscles you most want to improve.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

The-wide-stance-box-squat

Tip: The Wide-Stance Box Squat

Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box.

The-world's-greatest-stretch

Tip: The World's Greatest Stretch

Do this on the your next off day to move better and feel better.

The-x-pulldown

Tip: The X-Pulldown

This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Zercher-good-morning

Tip: The Zercher Good Morning

Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

The-zercher-squat

Tip: The Zercher Squat

It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.

The_zercher_squat_and_box_squat

Tip: The Zercher Squat and Box Squat

Build your legs, strengthen your core and upper back, and improve mental toughness with this squat variation.

Thick-grip-neutral-pull-ups

Tip: Thick Grip Neutral Pull-Ups

Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.

Tibialis-anterior-raise

Tip: Tibialis Anterior Raise

For complete development, don't forget the front of the calves.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

Train-the-chest-for-explosiveness

Tip: Train the Chest for Explosiveness

If you thought the bench press was just for strength gains, think again.

Training-on-the-nerve_-t-nation-boot-camp

Tip: Training on the Nerve, T Nation Boot Camp

After a boot camp workout, Coach Thibaudeau fields questions about external motivation and over-stimulating the nervous system.

The-piriformis-and-glute-pain

Tip: Treating Glute and Piriformis Pain

Feeling butt hurt? Like literal butt hurt? Stop rolling on a lacrosse ball to target the piriformis. Here's a better way.

Tri-set-for-lats-triceps-and-core

Tip: Tri-Set for Lats, Triceps, and Core

Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.

Tri-set-for-rear-delts-triceps-and-lats

Tip: Tri-Set for Rear Delts, Triceps, and Lats

Combine the face pull, triceps extension and straight-arm pulldown into one set when you're pressed for time or looking for a new challenge. Here's how.