Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
Free up your stiff shoulders and activate your lower traps with this drill.
It's not about how high the box is. It's about how explosive you are from the ground.
Stay upright and avoid bouncing to make this a very effective shrug variation.
Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.
Adopt a few of these drills and feel better fast.
Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.
Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.
This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.
This comprehensive exercise hits the shoulder musculature several different ways.
This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.
Also called the lumberjack press, this exercise will light up your delts and challenge your core.
Two old-school exercises that are worth trying out. Check 'em out.
Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.
Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.
Accelerate through your sticking points. Master these three jumps.
This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.
This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.
After your mobility and stability work, use these drills to improve your Olympic lifting technique.
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.
After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.
A pin press is a bench press that starts from the bottom. Pins can be set at any point in the ROM to strengthen sticking points.
Do this before your next O-lift session for better range of motion and safer lifts.