Tip: The Hang Snatch
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
May 20
Tip: The Frog Jump
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
May 19
Tip: Ankle Band Side Walks & Monster Walks
Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.
The 45 Degree Raise for Glutes
Hop on the hyperextension and build your glute strength with these progressive variations.
May 18
Tip: The Plank Press
This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.
Tip: Alternating Overhead Iso Pull-Apart
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
May 17
Tip: The Star Pattern Pull-Apart
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Tip: The 3-Way Band Pull-Apart
Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.
May 14
Tip: Finish Your Deadlift
Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.
May 13
Tip: The Band-Resisted Overhead Press
NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.
May 12
Tip: The Hammer Strength Romanian Deadlift
RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.
Tip: The Modified Jefferson Deadlift
The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.
May 11
Tip: Rack Deadlift With Bands
Build your upper back and lats while strengthening the lockout on your conventional deadlifts.
May 10
Tip: Batwing Sled Drags
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
May 9
Tip: Build Triceps With This Drop Set
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
May 8
Tip: Set Up and Pull Your Deadlift Fast
The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.
May 7
Tip: Strict Pause Pull-Ups
Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.
May 2
Tip: Build Pecs & Core Strength With One Exercise
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.
April 30
Tip: The Modified Cosgrove Complex
Finish off your workout with this series of exercises and get shredded fast.
April 28
Tip: Overhead Press Star Complexes
Train five different portions of the force-velocity curve in a series of exercises and you'll build muscle and get strong rapidly. Details here.