In an earlier exercise guide, we discussed the upright row, one that finds its way into many strength, power, and competitive fitness sporting movements. In that ultimate exercise guide, we discussed many ... Continue Reading
Russian Dips – Muscles Worked, Exercise Demo, and Benefits
In this article we will discuss an advanced bodyweight dip variation, the Russian dip, which can be used to boost triceps, chest, and shoulder strength, increase muscle-up skill, and promote injury ... Continue Reading
Butterfly Pull-Ups vs Regular Pull-Ups – Which One Should You Be Doing?
In this article we will discuss two pull-up variations (the butterfly pull-up vs the regular pull-up) to determine which one is best for overall strength, muscle development, and gymnastic and functional ... Continue Reading
10 Commandments of the Bench Press
Oh man, where do we begin. It's chest day, also known as bench day, also known as that time of the week when you get to walk around the gym with your chest feeling swole. The pecs are poppin' and your ... Continue Reading
Kipping Pull-Ups vs Strict Pull-Ups
In an earlier article we discussed the kipping pull-up and some of the exercises from which it is derived. The strict pull-up is one of these variations that is the basis for all kipping pull-ups, often ... Continue Reading
Chest to Bar Pull-Ups Progression for Beginners
In this article, we will offer a 6-step chest to bar pull-up progression guide for beginners. In recent articles, the chest to bar pull-up was discussed, which covered in detail the muscles worked, ... Continue Reading
Reverse Hollow Rock (Superman Rock): Muscles Worked, Exercise Video, and Benefits
The reverse hollow rock/Superman rock is a bodyweight exercise that can target the lower back, glutes, and hamstrings (posterior chain). Similar to the hollow rock (except this is done in a prone position, ... Continue Reading
6 Elite Powerlifters Share the Most Underrated Accessory Exercises
"If you want to get better at the squat, bench, and deadlift, you just need to squat, bench, and deadlift, bro!" That's one of the most important powerlifting "rules" you should break. The sport that ... Continue Reading
Jumping Pull-Ups vs Bands vs Ring Rows: Which Is Best for Your Goals?
In this article we will compare three (3) pull-up regressions (jumping pull-ups, banded pull-ups, and ring rows) to determine which one is best for your muscle development, upper body strength, and ... Continue Reading
The Viking Press: How to Perform and Include Them In Your Workouts
The Viking Press is a Strongman Competition lift that has slowly been gaining popularity in general strength training circles. It is often used in major competitions in a format that is contested with ... Continue Reading
Master Hollow Rocks for Strength, Stability, and Ripped Abs
Hollow rocks look easy. That is until you sit down, try one and realize you've got the core strength of a jellyfish. You’ll need full-body tension to resist loading and rotational forces on your spine, ... Continue Reading
L-Sit Hold Progression for Beginners
The l-sit hold is a powerful core strengthening exercise that develops isometric strength, body awareness, and gymnastic skill necessary for more advanced movements like ring training and the l-sit ... Continue Reading
L-Sit Pull-Up Progression – The Complete Exercise Guide
In this article we will detail the specific progressions one should take to master not only the l-sit pull-up, but also the l-sit and the strict-pull up on either the bar, rings, and/or ... Continue Reading
L-Sit Pull-Up – Muscles Worked, Exercise Demo, and Benefits
In this article we will discuss the l-sit pull-up, an advanced bodyweight exercise that challenges and develops core control, midline stability, and upper body strength. In the sections below, we will ... Continue Reading
Jumping Pull-Up – Muscles Worked, Benefits, and Exercise Demo
In this article we will discuss the jumping pull-up, a total body bodyweight movement that can be used for metabolic conditioning and/or pull-up progression purposes. In the below sections we will discuss ... Continue Reading
Hanging Knee Raises vs Leg Raises
In this article we will compare and contrast the hanging knee raise vs the leg raise. Both of the movements offer core development and foundational skill sets for more advanced gymnastics and bodyweight ... Continue Reading
Plate Pinch Press – Muscles Worked, Exercise Demo, and Benefits
To build a bigger chest, many of us turn to more volume and heavy bench pressing. While these methods are key to building solid slabs of muscle and maximizing growth, they can often lead to overtraining ... Continue Reading
Muscle Clean vs Power Clean
The muscle clean and the power clean are clean variations to help lifters increase strength, power, and performance in the pull. Both movements can be used by nearly any level lifter to increase technique, ... Continue Reading
Glute Ham Raises vs Hyperextension
The glute ham raise and the hypertension are two movements seen throughout accessory training segments in most powerlifting, weightlifting, functional fitness, and strongman programs. While these two ... Continue Reading
Glute Ham Raise vs Back Extension
In this article we discuss the differences and training considerations between glute ham raises vs back extensions. Strength, power, and fitness athletes/coaches should become aware of the subtle yet ... Continue Reading
Deficit Deadlifts – Training Percentages and Carryover to Deadlift
Deficit deadlifts are an effective deadlift variation to increase leg and back strength, improve setup and body poisoning specific to pulling movements, and enhance overall deadlifting performance with ... Continue Reading
Rack Pulls vs Rows – Which Is Best for Strength?
Two movements that are know to develop back strength, raw muscle, and increase pulling performance are the rack pull and the row. While they do attack similar muscle groups, there are some distinct ... Continue Reading
Z Press vs Overhead Press – Which Is Best for Strength and Sport?
In an earlier article we discussed the Z Press and the impact it can have on overhead strength development, movement integrity, and scapular stability/overhead health for strength and power athletes. In ... Continue Reading
Powerlifters: If You Can Only Do 5 Accessory Exercises, Pick These
Don't get me wrong, I love the big three and their variations as much as any powerlifter. But if there’s one thing I learned in my years as a pro bodybuilder, it’s that being strong in a ... Continue Reading