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
Jumping Lunge Alternatives
Jumping lunges are a beneficial unilateral movement that are done to increase leg power and performance. In an earlier article we discussed the benefits of jumping lunges, as well as how to properly ... 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
Upright Row Alternatives
In this article we take a deeper look at the upright row, either performed with the barbell or dumbbells. While this movement is common among lifters and athletes, we may want to find upright row ... 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
Plyometric Push-Up Variations
In recent articles I discussed the plyometric push-up, a very challenging yet beneficial plyometric-based upper body exercise to help all level lifters and athletes increase power output, enhance muscle ... 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
Renegade Row With Kettlebells
Throughout previous articles we discussed a total body movement that increases back and arm strength, core stability, and increases metabolic demands for any lifter performing them. The renegade row can be ... Continue Reading
Renegade Row with Push Up/Burpee: Movement Tips and Uses
The renegade row offers us a wide array of benefits for core stability, back strength, and total body fitness (each discussed below). This versatile movement can also be combined with other bodyweight ... Continue Reading
Renegade Row Alternatives
In an earlier article we discussed the renegade row and all that it has to offer. Increased core stability, strength, back isolation, and scapular mobilization were just a few. In this article we will ... Continue Reading
Renegade Rows: Muscles Used, Form, and Benefits
There are a plethora of bodyweight and lightweight back movements that are extremely challenging and great for building serious muscle (yes, you can get pretty strong and fit without crazy ... Continue Reading
Kipping Ring Dips — Exercise Guide and Technique Tips
Before you decide to jump on a set of rings to give kipping dips a go, be sure to master the strict and stable versions first, only adding the kip after you have shown control and strength in strict ... Continue Reading
Prowler Push Alternatives
The simple act of pushing loads across the floor using the legs, core, and upper body as one that demands the utmost strength, muscular endurance, and cardiovascular fitness, no matter who you are. In ... Continue Reading