Tip: Activate the Lats, Prevent Bar Drift
A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.
September 12
Tip: Alternating Kettlebell Skull Crusher
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
September 11
Tip: Inverted Row Modification
This variation places better emphasis on the lats.
September 10
Tip: Depth Jump Push-Up, Long Response
Here's a plyometric exercise designed to boost your bench press.
September 9
Tip: Bulgarian Split Squat, Drop Set With Iso-Holds
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
September 8
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.
September 7
Tip: Ab Mat Bench Press
Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.
Tip: Banded Face Pull and Floor Press
Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.
September 5
Tip: The Single-Arm Bench Press
To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.
September 4
Tip: Lat Activation Drill
If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.
Tip: Seated Leg Curl to Banded Stiff-Legged Dead
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
September 3
Tip: Inverted Face Pulls
This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.
September 2
Tip: Two Tips for Better Pull-Ups
Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.
September 1
Tip: The Eccentric Front Lever
Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
Tip: 6 Moves to Unlock Tight Hips
Run better, squat better, and feel better with these 6 drills to open up your hips.
August 31
Tip: The Stability Ball Crunch
Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.
August 29
Tip: The Rusin Shoulder Warm-Up
Prepare your shoulders for heavy lifting with this tri-set.
August 25
Tip: The 5-Angle Flye
Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.
August 23
Tip: No-Straps Dumbbell Row
This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.
August 22
Tip: Stability Ball Neck Bridges
Protect your neck. Here are some great exercises for athletes to build and strength the neck.