Z - A NEWEST
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Zercher-squat-with-zig-zag-bar

Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

Z-press-variations

Tip: Z Press Variations

The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!

Work-capacity-_-nervous-system-efficiency_-t-nation-boot-camp

Tip: Work Capacity & Nervous System Efficiency, T Nation Boot Camp

Coach Thibaudeau discusses MMA fighters, nervous system recovery, active rest, and more.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

What-you-don't-know-about-hamstring-curls

Tip: What You Don't Know About Hamstring Curls

The hamstring curl seems simple enough, but there's a lot more to it than most lifters think. Here's what you need to know.

Weighted-stair-climbs-for-metcon

Tip: Weighted Stair Climbs For Metcon

Grab some weight and hit the stairs for an intense metcon workout. Here are 5 ways to do it.

Weighted-core-work-with-a-band

Tip: Weighted Core Work With A Band

A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.

Weight-plate-chop

Tip: Weight-Plate Chop

Try this cross-body exercise to fill in your strength gaps and perform better athletically.

Weight-plate-squeeze

Tip: Weight Plate Squeeze

Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.

Warm-up-with-multi-directional-plate-lunges

Tip: Warm-Up With Multi-Directional Plate Lunges

This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts.

Wall-and-dowel-hip-hinge-drills

Tip: Wall and Dowel Hip Hinge Drills

Dial in your hip hinge to master deadlifts, kettlebell swings, pull-throughs and more. Here's how.

Vertical-pallof-press

Tip: Vertical Pallof Press

Think of this exercise as a kind of standing ab rollout. Great for overall core strength.

Valslide-chest-flye

Tip: Valslide Flye

Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.

V-sit-crunch

Tip: V-Sit Crunch

This bent-knee variation works best for most people because it keeps the hip flexors from taking over.

Use_this_trick_for_perfect_push-ups

Tip: Use This Trick for Perfect Push-Ups

The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.

The-extended-set-curl

Tip: Use Leverage Drop Sets for Biceps

Here's a smart way to build biceps that manipulates leverages, allowing you to extend the set and target different muscle fibers.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Upper-body-sledpull-variations

Tip: Upper Body Sled Pull Variations

It's not just for legs and lungs. Try these sled exercises for upper body activation.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

Unrack-the-bar-right

Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Unilateral-kettlebell-complex

Tip: Unilateral Kettlebell Complex

Get shredded with this complex that trains damn near everything and smokes your core as a bonus.

Unilateral_four_corners_farmer's_walk

Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.