Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.
Boost your lower body mobility with this weighted drill.
Master this movement and deep squats will be no problem for you.
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.
Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.
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.
A few set-up and executions reminders for a solid, safe bench press.
Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.
A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.
If you have access to this machine, you've got no excuse. Don't let your opportunity for posterior chain gains go to waste.
Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.
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.
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
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.
Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.
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.
After your big lifts, finish off your lats and get a good stretch with this exercise.
Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.
Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.
Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Want bigger arms? Do the twist: supinate at the top. Here's how.
The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.