In this article, four alternatives to the weighted pull-up will be discussed, each with video demonstrations. In an earlier article we discussed the benefits and purpose of the weighted pull-up, which are ... 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
8 Hanging Knee Raise Alternatives
In a previous article we discussed the hanging knee raise and why it is responsible for abdominal development, gymnastics and bodyweight skills and movement, and enhancing core strength and ... Continue Reading
Kettlebell Clean and Jerk – Exercise Progressions, Video Demos, and Benefits
In this article we will discuss the kettlebell clean and jerk, a complex and challenging movement that can develop unilateral strength and core & shoulder stabilization, and enhance overall fitness and ... Continue Reading
Glute Ham Raises Alternatives
Glute ham raises are an exercise that can be used in most strength, power, and fitness programs to increase muscle hypertrophy and endurance of the glutes, hamstrings, and posterior chain muscles. ... 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
Landmine Press Alternatives
The landmine press is a unique exercise that can build strength, core stability, scapular control, and general body awareness necessary for strength, power, and fitness sports. Additionally, it can be used ... Continue Reading
Banded Pull-Ups: Exercise Demo, Muscles Worked, and Benefits
Banded pull ups are one of the most widely seen bodyweight movement regressions of the pull up. Powerlifters, weightlifters, bodybuilders, CrossFit® athletes, and fitness goers alike can be seen grabbing ... Continue Reading
Tuck Jump Alternatives
In a previous article we discussed the benefits of the tuck jump and what you need to know to incorporate the tuck jump into training programs for sports athletes, functional fitness athletes, ... Continue Reading
Tuck Jumps – Muscles Worked, Video Demo, and Exercise Benefits
Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level. In this article we will discuss the benefits to performing tuck jumps, how to do them, and how you can start to ... Continue Reading
How to Do Jumping Lunges for More Powerful Legs
You want more powerful legs. We get it. Explosively strong tree trunks can propel you quickly toward the basketball hoop, straight up for that high box jump, or help you drive your legs down into the ... Continue Reading
Ring Dips Progressions
The ring dip is a fundamental bodyweight movement seen in competitive fitness events, gymnastics, and bodywight training. Performing dips on rings forces the body to create tension, stability, and increase ... Continue Reading
Standing Russian Twists – Muscles Worked, Benefits, and Exercise Demo
In this article we will discuss the standing Russian twist, a core/oblique exercise variation that can promote muscle hypertrophy in the obliques and abdominals; but not without some potential drawbacks as ... Continue Reading
How to Do Walking Lunges to Build Strong Legs Without a Squat Rack
The walking lunge is a heavily prescribed but often dreaded lower body exercise that makes you love to hate leg day. It has undeniable benefits, but it’s not without the quintessential burn that a solid ... Continue Reading
Upright Rows Exercise Guide – Muscles Worked, Benefits, Variations, and Exercise Demos
The upright row can be used by strength, power, and fitness athletes to build shoulder strength, muscle hypertrophy, and reinforce proper positions and technique in more advanced weightlifting ... Continue Reading
Pistol Squat Progression For Beginners – 7 Exercises
Pistol squats are a very challenging bodyweight unilateral movement that most athletes could benefit from. In an earlier article we discussed the 5 benefits of the pistol squat, and decided to make an ... Continue Reading
Bent Over Lateral Raises: Muscles Worked, Exercise Demo, and Benefits
In the past few articles I covered various shoulder isolation movements (front and lateral raises) that can build serious muscle mass, increase shoulder health, and help many strength, power, and fitness ... Continue Reading
Front Lateral Raises: Muscles Worked, Exercise Demo, and Benefits
In earlier articles we discussed the lateral shoulder raise and all it has to offer to athletes than just size and increased muscle (which is ample). In this article, we will dive into the front lateral ... Continue Reading
Lateral Raises – Push or Pull Exercise?
In an earlier article we discussed the lateral raise, a great isolation exercise to target the meaty heads of the deltoid (shoulder). When looking to increase shoulder hypertrophy, increase blood flow, and ... Continue Reading
Squatting Face Pull – Exercise Demo and Benefits
In an earlier article we discussed the face pull and all the wonderful benefits it has to offer for strength, power, and fitness athletes, ranging from shoulder injury prevention, increased upper back ... Continue Reading
Banded Face Pull Alternatives
Banded face pulls are a great exercise to increase posterior shoulder strength, scapular stability, and enhance external rotation, all of which are necessary for proper shoulder performance for strength, ... Continue Reading