Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.
Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
This may look weird, but it improves your bench press mechanics, shoulder health, and chest growth.
Build more strength and hit your pecs harder with this simple but challenging adjustment.
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Bring up your rear delts, rhomboids, and external rotators with this movement.
Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.
This chest exercise will challenge your pecs in a whole new way. And that means more muscle growth.
Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.
Nail your upper lats and get a huge pump with this finisher exercise.
Most complexes are performed with light weight for fat loss. Not this one. Use 50 percent of your 1RM clean and jerk.
This triceps exercise is popular in powerlifting circles. Make it even better by using a safety squat bar which acts as a form guide.
If you only do standing shrugs, you're missing a big part of your traps. Try this.
The open grip and wrist position here allows for better pec isolation.
The regular KB swing is a butt-builder and a lung-burner. Now let's ramp it up.
This exercise is not only a great shoulder builder, it also teaches you perfect form and lifting mechanics. Check it out.
Really nail those delts with this smart variation of the overhead press.
Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.
This is the supported variation of the Meadows row. Very effective and more back friendly.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.