Tip: Row – Correct Range of Motion
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Tip: Power Clean – Initiation
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.
Tip: Back to Wall Shoulder Flexion
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk
Keep your shoulders healthy, stable, and strong with this unique accessory exercise.
Tip: Half-Kneeling Single-Arm Landmine Press
Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.
Tip: Band Resisted Jackknife
Want a really strong core? Add this tough ab exercise to your program.
Tip: The Banded Pullover
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
Tip: Muscle-Up Tutorial
Here's a quick overview that'll help you work your way up to a full muscle-up.
Tip: Alternating Four Corners Farmer's Walk
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Tip: Unilateral Four Corners Farmer's Walk
Burn fat and strengthen your core at the same time with this full-body routine.
Tip: Bilateral Four Corners Farmer's Walk
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
Tip: Over-Pulling On Pull-Ups and Pulldowns
It's a common mistake. Here's what it looks like and how to fix it.
Tip: The Most Outlawed Exercise
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
Tip: Heel-Elevated Step-Up
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
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.
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Tip: Treadmill Ab Wheel Roll
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
Tip: Touch-And-Go Deadlift – Good Form
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
Tip: Rear-Foot Elevated Split Squat from Step
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.