The reverse lunge is a unilateral exercise than can be used to build strength, muscle hypertrophy, and enhance movement mechanics for strength, power, and fitness athletes. While most athletes spend a good ... Continue Reading
Dynamic Warm-Up for Weightlifting
Olympic weightlifting is a very explosive sport that requires strength, mobility, timing, confidence, and precision. Often, we only read about training programs, exercise variations, and recovery ... Continue Reading
Klokov Press vs Military Press
Shoulder training is key for better performance in weightlifting, powerlifting, strongman, and competitive fitness sports. When determining which exercises to perform to build strength and muscle mass ... Continue Reading
Klokov Press – Muscles Worked, Exercise Demo, and Benefits
Overhead strength and muscle mass necessary to snatch heavy loads is often something that lifters struggle with. The Klokov press, named after Dmitry Klokov, is an accessory lift that can build serious ... Continue Reading
Reverse Band Box Squat – Muscles Worked and Benefits
Band training is an advanced technique often to increase strength, neural drive, and rate of force development for more advanced strength athletes/lifters. One method of of band training is the reverse ... Continue Reading
Bulgarian Ring Dips – Muscles Worked, Technique, and Benefits
Gymnastic rings training is a key component in competitive fitness, gymnastics, and bodyweight training. Movements like muscle ups, ring rows, dips, and holds can all play a role in upper body strength, ... Continue Reading
Scarecrow Clean – Technique, Video, and Benefits
In this article we will discuss the scarecrow clean, and clean variation that can be used by beginners and more advanced athletes alike to improve the turnover phases of the clean and timing in the ... Continue Reading
Tall Jerk – Technique Video, Variations, and Benefits
In this article we will discuss the tall jerk (and its variations) to help coaches and athletes better improve technique, speed and precision of footwork, and aggression in the jerk. In the below sections ... Continue Reading
Tall Clean: Technique Video and Benefits
In this article we will discuss the tall clean, an accessory/primer weightlifting exercise to increase speed, technique, and confidence getting under cleans. In the sections below we will discuss proper ... Continue Reading
Tall Snatch: Technique and Exercise Benefits
The tall snatch is an accessory/primer movement that helps to develop better strength, speed, and mechanics during the final stages of the pull in which the lifter must elevate the barbell and quickly ... Continue Reading
Sumo Deadlift High Pull Alternatives
The sumo deadlift high pull is a combination exercise that has a lifter perform a sumo deadlift into an upright row. This exercise stresses many muscles of the body, specifically the hips, legs, back, and ... Continue Reading
Sumo Deadlift High Pull – Muscles Worked, Exercise Demo, and Benefits
In this article we will discuss the sumo deadlift high pull, a compound total body exercise that builds posterior chain strength, muscle mass, and fitness. In the below sections we will go through the ... Continue Reading
Good Morning vs Deadlift – Pros and Cons for Strength and Muscle Building
In this article we will compare and contrast the good morning vs the deadlift to help coaches and athletes determine which is best for building strength, muscle hypertrophy, and boost sports performance. ... Continue Reading
6 Effective Good Morning Exercise Alternatives
A stronger posterior chain — which is made up of your glutes, lower back, and hamstrings — is imperative for most exercises. These muscles drive your hips forward for kettlebell swings, help you lockout a ... Continue Reading
Reverse Hyperextension Alternatives
In this article we will offer five reverse hyperextension alternatives for coaches and athletes who may not have access to a reverse hyperextension machine and/or are looking to diversify their glute and ... Continue Reading
Barbell Row Alternatives
In this article we will discuss the barbell row and its alternatives for growing a stronger, more muscular back. In the below sections we will address the benefits of performing barbell rows and offer ... Continue Reading
One Leg Stiff Leg Deadlift – Muscles Worked, Exercise Video, and Benefits
Hamstring training is key for strength, power, and fitness athletes, as it often provides the muscular force we need to pull, push, and move. When looking at how to maximize hamstring development, we need ... Continue Reading
Upright Row With Dumbbell: Muscles Worked, Exercise Video, and Benefits
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
Barbell Clean and Press Alternatives
The barbell clean and press is a very popular movement in fitness, strength, and power sports. While it does differ from the barbell clean & jerk (view comparison article here), the clean and press vs ... Continue Reading
Chest to Bar Pull-Ups Modifications/ Scaled/ Alternatives
Chest to bar pull-ups are an advanced pull-up variation seen in most competitive fitness workouts and competitions. The inclusion of such an advanced exercise (strict, kipping, and butterfly chest to bar ... 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
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