Compound

Other mechanics

489 Exercises

3/4 Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor and secure your feet. Your legs should be bent at the knees.
  • Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
  • Flex your hips and spine to raise your torso toward your knees.
  • At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
  • Repeat for the recommended amount of repetitions.

Ab Roller

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Air Bike

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  • Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  • Go back to the initial position as you breathe in.
  • Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Alternate Leg Diagonal Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Assume a comfortable stance with one foot slightly in front of the other.
  • Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
  • It may help to use a line on the ground to guage distance from side to side.
  • Repeat the sequence with the other leg.

Alternating Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the tower and select an appropriate weight.
  • Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press one side directly over head.
  • After pausing at the top, return to the starting position and repeat on the opposite side.

Alternating Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with two kettlebells next to your shoulders.
  • Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  • Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  • Raise the kettlebell and repeat on the opposite side.

Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
  • Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Alternating Kettlebell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
  • Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Alternating Renegade Row

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • abdominals
  • biceps
  • chest
  • lats
  • triceps
Instructions:
  • Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  • Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  • Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Anti-Gravity Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
  • triceps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  • To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  • Return to the starting position and repeat to complete the set.

Arnold Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Around The Worlds

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
  • Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
  • Reverse the movement to return the weight to the starting position as you exhale.

Atlas Stone Trainer

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • biceps
  • forearms
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
  • Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
  • Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
  • Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.

Atlas Stones

Category: strongman
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • adductors
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
  • Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  • As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  • Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.

Axle Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
  • With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Back Flyes - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • triceps
Instructions:
  • Run a band around a stationary post like that of a squat rack.
  • Grab the band by the handles and stand back so that the tension in the band rises.
  • Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
  • As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
  • After a pause, go back to the original position as you inhale.
  • Repeat for the recommended amount of repetitions.

Backward Drag

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
  • Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.

Backward Medicine Ball Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Instructions:
  • This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
  • Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  • Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  • Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Balance Board

Category: strength
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Place a balance board in front of you.
  • Stand up on it and try to balance yourself.
  • Hold the balance for as long as desired.

Band Assisted Pull-Up

Category: strength
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • forearms
  • middle back
Instructions:
  • Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
  • Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
  • Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
  • After a brief pause, return to the starting position.

Band Good Morning

Category: powerlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
  • Keeping your legs straight, extend through the hips to come to a near vertical position.
  • Ensure that you do not round your back as you go down back to the starting position.

Band Good Morning (Pull Through)

Category: powerlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
  • Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
  • Return to the starting position be driving through with the hips to come back to a standing position.

Barbell Ab Rollout

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
  • While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
  • After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  • Repeat for the recommended amount of repetitions.

Barbell Ab Rollout - On Knees

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Barbell Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Deadlift

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lats
  • middle back
  • quadriceps
  • traps
Instructions:
  • Stand in front of a loaded barbell.
  • While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
  • While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
  • Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
  • Perform the amount of repetitions prescribed in the program.

Barbell Full Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
  • Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Barbell Glute Bridge

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • glutes
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
  • Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
  • Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Guillotine Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Hack Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • hamstrings
Instructions:
  • Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  • While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
  • Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
  • Repeat for the recommended amount of repetitions.

Barbell Hip Thrust

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • glutes
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  • Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  • Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Incline Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on you upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
  • While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
  • Bring back the bar to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Lunge

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
  • Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  • Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Barbell Rear Delt Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • lats
  • middle back
Instructions:
  • Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  • Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  • While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  • Slowly go back to the initial position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Rollout from Bench

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lats
  • shoulders
Instructions:
  • Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
  • To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
  • When the bar has been moved as far forward as possible, return to the starting position.

Barbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
  • Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the shoulders slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Barbell Side Split Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
  • lower back
Instructions:
  • Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
  • Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
  • Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
  • After performing the recommended amount of reps, repeat the movement with the opposite leg.

Barbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Barbell Squat To A Bench

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
  • Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Barbell Step Ups

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
  • Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  • Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Barbell Walking Lunge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet shoulder width apart and a barbell across your upper back.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

Battling Ropes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • forearms
Instructions:
  • For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  • Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  • As you let that arm drop to the starting position, raise the opposite side.
  • Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Bear Crawl Sled Drags

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
  • Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

Bench Dips

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bench Jump

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
  • Perform a short squat in preparation for the jump; swing your arms behind you.
  • Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  • Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
  • Turn around and face the opposite direction, then jump back over the bench.

Bench Press - Powerlifting

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bench Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a flat bench secure a band under the leg of the bench that is nearest to your head.
  • Once the band is secure, grab it by both handles and lie down on the bench.
  • Extend your arms so that you are holding the band handles in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
  • As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Bench Press with Chains

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
  • Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bench Sprint

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
  • Push off with your foot on top of the bench, extending through the hip and knee.
  • Land with the opposite foot on top of the box, returning your other foot back to the start position.
  • Continue alternating from one foot to another to complete the set.

Bent Over Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bent Over One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • lower back
  • traps
Instructions:
  • Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  • Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
  • Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  • Repeat for the recommended amount of repetitions and switch arms.

Bent Over Two-Arm Long Bar Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  • Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  • Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  • Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
  • Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  • Repeat for the recommended amount of repetitions.

Bent Over Two-Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent Over Two-Dumbbell Row With Palms In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent Press

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  • Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  • Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Bent-Arm Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lats
Secondary Muscles:
  • chest
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench with a barbell using a shoulder grip width.
  • Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  • While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Bent-Arm Dumbbell Pullover

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Bent-Knee Hip Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lay flat on the floor with your arms next to your sides.
  • Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  • Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  • Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
  • Repeat for the recommended amount of repetitions.

Board Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
  • Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bodyweight Mid Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
  • Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
  • After a brief pause, return to the starting position.

Bodyweight Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Bodyweight Walking Lunge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet shoulder width apart and your hands on your hips.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.

Bottoms Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
  • To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
  • After a brief pause, return to the starting position.

Bottoms-Up Clean From The Hang Position

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Initiate the exercise by standing upright with a kettlebell in one hand.
  • Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Box Jump (Multiple Response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  • Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
  • Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Skip

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • You will need several boxes lined up about 8 feet apart.
  • Begin facing the first box with one leg slightly behind the other.
  • Drive off the back leg, attempting to gain as much height with the hips as possible.
  • Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
  • Then, step to the next box and repeat.

Box Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Box Squat with Bands

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Box Squat with Chains

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  • To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Bradford/Rocky Presses

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
  • Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
  • Now lower the bar down to the back of the head slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Lower the bar down to the starting position slowly as you inhale. This is one repetition.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Butt-Ups

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
  • Arch your back slightly out rather than keeping your back completely straight.
  • Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.
  • Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
  • Repeat for the recommended amount of repetitions.

Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to th starting position, keeping tension on the cables.
  • You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cable Deadlifts

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
  • To begin, squat down be flexing your hips and knees until you can reach the handles.
  • After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
  • After reaching a full standing position, Return to the starting position and repeat.

Cable Internal Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley’s height, you can use a flat bench to sit on instead.
  • Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
  • Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
  • Slowly go back to the initial position.
  • Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Cable Judo Flip

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
  • Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.
  • Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
  • Return to the starting position and repeat until failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Cable Rope Rear-Delt Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  • Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  • Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  • Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  • Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Cable Russian Twists

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Instructions:
  • Connect a standard handle attachment, and position the cable to a middle pulley position.
  • Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
  • Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
  • Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
  • Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
  • Repeat the same movement to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight.
  • Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press the handles directly over head.
  • After pausing at the top, return to the starting position and repeat.

Car Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
  • Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.
  • Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  • Lower the weight by bending at the hips and guiding it to the floor.

Catch and Overhead Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Begin standing while facing a wall or a partner.
  • Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  • Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

Chain Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
  • Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
  • Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Chair Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
  • Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  • Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  • Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
  • Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
  • Repeat for the recommended amount of repetitions.

Chest Push (multiple response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
  • Follow through by falling forward, catching yourself with your hands.
  • Immediately return to an upright position. Repeat for the desired number of repetitions.

Chest Push (single response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  • Follow through by falling forward, catching yourself with your hands.

Chest Push from 3 point stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  • To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  • As you execute the second step, explosively release the ball forward as hard as possible.

Chest Push with Run Release

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
  • While taking your first step draw the medicine ball into your chest.
  • As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Chin-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Circus Bell

Category: strongman
Force: push
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
  • Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
  • Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
  • Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Clean and Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
  • triceps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
  • The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

Clean and Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  • Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
  • As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  • At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  • As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  • Stand to full height, holding the bar in the clean position.
  • Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Clean Deadlift

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
  • Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
  • After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Clean from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • traps
Instructions:
  • With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
  • As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.

Clean Pull

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Clean Shrug

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Clock Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest toward the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to “jump” 12-18 inches to one side.
  • As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
  • Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Close-Grip Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Close-Grip Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  • Initiate the movement by lowering the dumbbell to your chest.
  • Return to the starting position by extending the elbows.

Close-Grip EZ-Bar Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

Close-Grip Front Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
  • After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • 6. Repeat this motion for the prescribed amount of repetitions.

Close-Grip Push-Up off of a Dumbbell

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  • Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  • Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  • After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Cocoons

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  • To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  • After a brief pause, return to the starting position.

Conan's Wheel

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • lower back
  • shoulders
  • traps
Instructions:
  • With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  • Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Cross Over - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Secure an exercise band around a stationary post.
  • While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
  • Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
  • While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
  • Slowly return to the starting position as you inhale.
  • Perform for the recommended amount of repetitions.

Cross-Body Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on your back and bend your knees about 60 degrees.
  • Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
  • Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
  • Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
  • Continue alternating in this manner until all prescribed repetitions are done.

Cuban Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
  • To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
  • Now press the dumbbells by extending at the elbows, straightening your arms overhead.
  • Return to the starting position as you breathe in by reversing the steps.
  • Repeat for the recommended amount of repetitions.

Dead Bug

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Begin lying on your back with your hands extended above you toward the ceiling.
  • Bring your feet, knees, and hips up to 90 degrees.
  • Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
  • Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
  • Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
  • Stay tight and return the working leg to the starting position.
  • Repeat on the opposite side, alternating until the set is complete.

Deadlift with Bands

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Deadlift with Chains

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
  • Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Decline Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Decline Close-Grip Bench To Skull Crusher

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  • As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  • Lift the bar back to the starting position by contracting the triceps and exhaling.
  • Repeat steps 3-6 until the recommended amount of repetitions is performed.

Decline Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Decline Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Decline Oblique Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
  • Put one hand beside your head and the other on your thigh. This will be your starting position.
  • Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
  • Lower your body back down slowly to the starting position as you inhale.
  • After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Decline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline Reverse Crunch

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
  • Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
  • While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Decline Smith Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  • As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  • After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  • Repeat the movement for the prescribed amount of repetitions.
  • When the set is complete, lock the bar back in the rack.

Deficit Deadlift

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Depth Jump Leap

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
  • Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
  • Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
  • Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Dip Machine

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit securely in a dip machine, select the weight and firmly grasp the handles.
  • Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  • As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  • Now slowly let your arms come back up to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dips - Chest Version

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  • Repeat the movement for the prescribed amount of repetitions.

Dips - Triceps Version

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Double Kettlebell Alternating Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • biceps
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean one kettlebell to your shoulder and hold on to the other kettlebell.
  • With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Double Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle in each hand.
  • Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
  • As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
  • Return your feet to the ground in a split fashion, with one foot forward and one foot back.
  • Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

Double Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders.
  • Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
  • Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

Double Kettlebell Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
  • Swing the kettlebells between your legs forcefully and reverse the direction.
  • Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Double Leg Butt Kick

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your knees slightly bent.
  • Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
  • As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
  • Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Drag Curl

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • biceps
Secondary Muscles:
  • forearms
Instructions:
  • Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
  • As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
  • Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  • Repeat for the recommended amount of repetitions.

Drop Push

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position low boxes or other platforms 2-3 feet apart.
  • Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
  • With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  • Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Dumbbell Bench Press with Neutral Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  • Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  • Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  • Pause, then extend the elbow and return to the starting position.

Dumbbell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin standing with a dumbbell in each hand with your feet shoulder width apart.
  • Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
  • To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
  • After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
  • Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Dumbbell Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
  • Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
  • Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell Incline Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
  • shoulders
Instructions:
  • Using a neutral grip, lean into an incline bench.
  • Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  • Pause at the top of the motion, and then return to the starting position.

Dumbbell Lunges

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  • Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  • Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  • Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Dumbbell One-Arm Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  • Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
  • Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  • As you exhale, push the dumbbell up until your arm is fully extended.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions and then switch arms.

Dumbbell One-Arm Upright Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
  • Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
  • Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions and switch arms.

Dumbbell Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Dumbbell Rear Lunge

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  • Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
  • Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
  • Now repeat with the opposite leg.

Dumbbell Seated Box Jump

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
  • Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
  • Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
  • Step down and return to the starting position.

Dumbbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  • Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  • Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  • Now, exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Dumbbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  • Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
  • Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Squat To A Bench

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
  • Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
  • Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Dumbbell Step Ups

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  • Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  • Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Elbow to Knee

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
  • Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
  • Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Elevated Back Lunge

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
  • Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
  • Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
  • Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Elevated Cable Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
  • Place it on the seat of the cable row machine.
  • Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat for the recommended amount of repetitions.

Exercise Ball Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • abdominals
Instructions:
  • Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
  • Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
  • While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
  • Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Extended Range One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
  • Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

External Rotation with Band

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
  • Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
  • Continue as far as you are able, pause, and then return to the starting position.

Face Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
Instructions:
  • Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Farmer's Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  • After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  • Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Fast Skipping

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Start in a relaxed position with one leg slightly forward. This will be your starting position.
  • Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
  • Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Flat Bench Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on an exercise mat or a flat bench with your legs off the end.
  • Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
  • As you breathe in, slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Floor Press with Chains

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
  • Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Flutter Kicks

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
  • Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
  • Start the movement by lifting the left leg higher than the right leg.
  • Then lower the left leg as you lift the right leg.
  • Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Forward Drag with Press

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
  • Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

Frankenstein Squat

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
Instructions:
  • This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
  • Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
  • Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
  • Return to the upright position by driving through the front of the heel and extending the knees and hips.

Freehand Jump Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Cross your arms over your chest.
  • With your head up and your back straight, position your feet at shoulder width.
  • Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  • Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  • When you touch the floor again, immediately squat down and jump again.
  • Repeat for the recommended amount of repetitions.

Frog Hops

Category: stretching
Force: push
Level: intermediate
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
  • Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Front Barbell Squat

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
  • Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Front Barbell Squat To A Bench

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
  • Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Front Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
  • Perform a short squat in preparation for jumping, swinging your arms behind you.
  • Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  • Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Front Cone Hops (or hurdle hops)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of cones or other small barriers, placing them a few feet apart.
  • Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first cone, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
  • Continue until you have jumped over all of the cones.

Front Raise And Pullover

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  • Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  • Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  • Now return the barbell to the starting position by reversing the motion as you exhale.
  • Repeat for the recommended amount of repetitions.

Front Squat (Clean Grip)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
  • Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
  • Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
  • Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Front Squats With Two Kettlebells

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
  • Rise back up by driving through your heels and repeat.

Full Range-Of-Motion Lat Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
  • Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

Gironda Sternum Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Grasp the pull-up bar with a shoulder width underhand grip.
  • Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
  • Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
  • Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
  • Slowly start going back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Glute Ham Raise

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
Instructions:
  • Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
  • Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
  • Return to the starting position, keeping your descent under control.

Glute Kickback

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  • As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  • Go back to the initial position as you inhale and now repeat with the left leg.
  • Continue to alternate legs until all of the recommended repetitions have been performed.

Goblet Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Good Morning

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
  • Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
  • Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Morning off Pins

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
  • Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.

Gorilla Chin/Crunch

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  • Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
  • As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
  • Slowly start to inhale as you return to the starting position.
  • Repeat for the recommended amount of repetitions.

Groin and Back Stretch

Category: stretching
Force: static
Level: intermediate
Mechanic: compound
Primary Muscles:
  • adductors
Instructions:
  • Sit on the floor with your knees bent and feet together.
  • Interlock your fingers behind your head. This will be your starting position.
  • Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Groiners

Category: stretching
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • adductors
Instructions:
  • Begin in a pushup position on the floor. This will be your starting position.
  • Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
  • Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Hack Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
  • Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  • Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
  • Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Hammer Grip Incline DB Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Handstand Push-Ups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: body only
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
  • Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
  • Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
  • Push yourself back up slowly as you exhale until your elbows are nearly locked.
  • Repeat for the recommended amount of repetitions.

Hang Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Clean - Below the Knees

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
  • At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Hang Snatch - Below Knees

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Hanging Bar Good Morning

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • glutes
  • lower back
Instructions:
  • Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
  • Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
  • Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
  • Slowly lower the weight back to the starting position, where it is supported by the chains.

Hanging Pike

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
  • Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
  • Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
  • Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
  • Repeat for the recommended amount of repetitions.

Heaving Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • forearms
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  • Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  • Return to a standing position.

Heavy Bag Thrust

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  • Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  • Receive the bag as it swings back by reversing these steps.

High Cable Curls

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • biceps
Instructions:
  • Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
  • Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
  • Slowly bring back the arms to the starting position.
  • Repeat for the recommended amount of repetitions.

Hip Extension with Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  • Facing the attachment point of the band, hold on to the column to stabilize yourself.
  • Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
  • Return the leg to the starting position.

Hip Flexion with Band

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • quadriceps
Instructions:
  • Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  • Face away from the attachment point of the band.
  • Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
  • Return the leg to the starting position.

Hip Lift with Band

Category: powerlifting
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • glutes
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
  • Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
  • Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
  • Pause at the top of the motion, and return to the starting position.

Hurdle Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Set up a row of hurdles or other small barriers, placing them a few feet apart.
  • Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
  • Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
  • Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Hyperextensions With No Hyperextension Bench

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
  • With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  • Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.
  • Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  • Repeat for the recommended amount of repetitions.

Inchworm

Category: stretching
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Instructions:
  • Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
  • Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
  • Keep going until your body is parallel to the ground in a pushup position.
  • Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
  • Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Incline Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline Dumbbell Bench With Palms Facing In

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Incline Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Flyes - With A Twist

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Incline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
  • Push body up until arms are extended. Repeat.

Incline Push-Up Close-Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands next to one another on the bar.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Depth Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
  • Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
  • Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
  • Repeat the motion to return to the starting position.

Incline Push-Up Medium

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Reverse Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar palms up, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Wide

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands wider than shoulder width.
  • Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Intermediate Hip Flexor and Quad Stretch

Category: stretching
Force: static
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Instructions:
  • Lie face down on the floor, with a rope, belt, or band looped around one foot.
  • Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.

Inverted Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
Instructions:
  • Position a bar in a rack to about waist height. You can also use a smith machine.
  • Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat for the desired number of repetitions.

Inverted Row with Straps

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  • Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat for the desired number of repetitions.

Iron Cross

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps

Iron Crosses (stretch)

Category: stretching
Force: pull
Level: intermediate
Mechanic: compound
Primary Muscles:
  • quadriceps
Instructions:
  • Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
  • To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
  • Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Isometric Chest Squeezes

Category: plyometrics
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
  • Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat.

Isometric Wipers

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
  • Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
  • Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
  • Repeat for the desired number of repetitions.

Jackknife Sit-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
  • As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
  • While inhaling, lower your arms and legs back to the starting position.
  • Repeat for the recommended amount of repetitions.

Jefferson Squats

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Place a barbell on the floor.
  • Stand in the middle of the bar length wise.
  • Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.
  • Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).
  • Now stand straight up with the weight. Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
  • Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor. Tip: Keep your back as vertical as possible with the floor and your head up. Also remember to not let your knees go past your toes. Inhale during this portion of the movement.
  • Now drive yourself back up to the starting position by pushing with the feet . Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend. The arms only serve as hooks. Avoid doing any lifting with them. Do the lifting with your thighs; not your arms.

Jerk Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
  • Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
  • Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

Jerk Dip Squat

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
Instructions:
  • This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
  • Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

JM Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
  • Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
  • As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
  • Now go back to the starting position and start over.
  • Repeat for the recommended amount of repetitions.

Keg Load

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  • Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  • The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
  • Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Kettlebell Arnold Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
  • Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
  • Return the kettlebell to the starting position, with the palm facing in.

Kettlebell Dead Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  • Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Kettlebell Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • shoulders
  • traps
Instructions:
  • Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  • Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Kettlebell One-Legged Deadlift

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
  • Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
  • Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Kettlebell Pass Between The Legs

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
  • Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

Kettlebell Pirate Ships

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
Instructions:
  • With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
  • Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
  • Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
  • Repeat for the desired amount of repetitions.

Kettlebell Pistol Squat

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
  • Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
  • Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
  • Lower yourself again and repeat.

Kettlebell Seated Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on the floor and spread your legs out comfortably.
  • Clean one kettlebell to your shoulder.
  • Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Kettlebell Seesaw Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells two your shoulders.
  • Press one kettlebell.
  • Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

Kettlebell Sumo High Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • traps
Secondary Muscles:
  • adductors
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
Instructions:
  • Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
  • Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Kettlebell Thruster

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  • Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  • At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  • As you begin the next repetition, return the weights to the shoulders.

Kettlebell Turkish Get-Up (Lunge style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
  • While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
  • Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after reaching the ground and reverse the motion back to the starting position.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Knee Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • calves
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Stand with your legs together and hands by your waist.
  • Now move your knees in a circular motion as you breathe normally.
  • Repeat for the recommended amount of repetitions.

Knee Tuck Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • quadriceps
Instructions:
  • Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
  • Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
  • Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

Kneeling High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  • Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  • After pausing briefly, slowly return to the starting position.

Kneeling Jump Squat

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • glutes
Secondary Muscles:
  • calves
  • hamstrings
  • quadriceps
Instructions:
  • Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
  • Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
  • Explode up with your hips, generating enough power to land with your feet flat on the floor.
  • Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Kneeling Single-Arm High Pulley Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a high pulley and make your weight selection.
  • Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
  • Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
  • After a brief pause, return to the starting position.

Kneeling Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • glutes
Secondary Muscles:
  • abdominals
  • hamstrings
  • lower back
Instructions:
  • Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
  • With your head looking forward, sit back with your butt until you touch your calves.
  • Reverse the motion, returning the torso to an upright position.

Landmine 180's

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • lower back
  • shoulders
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
  • Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
  • Reverse the motion to swing the weight all the way to the opposite side.
  • Continue alternating the movement until the set is complete.

Landmine Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • chest
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
  • Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
  • In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
  • Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
  • Return to the starting position.

Lateral Bound

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
  • Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  • Immediately push off and extend, attempting to bound to the side as far as possible.
  • Upon landing, immediately push off in the opposite direction, returning to your original start position.
  • Continue back and forth for several repetitions.

Lateral Box Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
  • Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
  • Bring your knees high enough to ensure your feet have good clearance over the box.
  • Land on the center of the box, using your legs to absorb the impact.
  • Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Lateral Cone Hops

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • adductors
Secondary Muscles:
  • abductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Position a number of cones in a row several feet apart.
  • Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  • Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
  • Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Leg Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  • As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  • Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
  • Return to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Leg-Over Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
  • Press the kettlebll into a locked out position.
  • Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

Leverage Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
  • Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
  • Return the weight to the starting position.

Leverage Decline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage High Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
  • Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handles to the starting position.
  • For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage Incline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Iso Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
  • Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  • Press the handles upward by extending through the elbow.
  • After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Linear 3-Part Start Technique

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • quadriceps
Instructions:
  • This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
  • Place your right hand onto the line, and thing bring your nose close to your left knee.
  • Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
  • Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Linear Acceleration Wall Drill

Category: plyometrics
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • quadriceps
Instructions:
  • Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
  • Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
  • Switch legs, raising the opposite knee, and then attacking the ground straight down.
  • Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

Linear Depth Jump

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
  • To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
  • Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
  • Land softly, asborbing the impact through the legs.

Log Lift

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • chest
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • traps
  • triceps
Instructions:
  • Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
  • Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
  • Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.

London Bridges

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
Instructions:
  • Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
  • Stand on the bar, using the rope to balance yourself. This will be your starting position.
  • Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
  • Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

Low Pulley Row To Neck

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
  • traps
Instructions:
  • Sit on a low pulley row machine with a rope attachment.
  • Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  • While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  • After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  • Repeat for the recommended amount of repetitions.

Lunge Pass Through

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • quadriceps
Instructions:
  • Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
  • Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
  • As you lunge, pass the kettlebell under your front leg to your opposite hand.
  • Pressing through the heel of your foot, return to the starting position.
  • Repeat the movement for the recommended amount of repetitions, alternating legs.

Lunge Sprint

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
  • Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
  • At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
  • Repeat for the recommended amount of repetitions.

Lying Machine Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
  • Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.
  • Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
  • While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.
  • Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
  • Repeat for the recommended amount of repetitions.

Lying T-Bar Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
  • Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
  • Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
  • As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
  • After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
  • Repeat for the recommended amount of repetitions.

Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Sit down on the Chest Press Machine and select the weight.
  • Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  • Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
  • Now bring the handles back towards you as you breathe in.
  • Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  • Repeat for the recommended amount of reps.
  • When finished step on the lever again and slowly get the handles back to their original place.

Machine Shoulder (Military) Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit down on the Shoulder Press Machine and select the weight.
  • Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  • Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Medicine Ball Chest Pass

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
  • Begin facing your partner holding the medicine ball at your torso with both hands.
  • Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
  • Your partner should catch the ball, and throw it back to you.
  • Receive the throw with both hands at chest height.

Medicine Ball Full Twist

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
  • Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
  • For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
  • Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Medicine Ball Scoop Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
Instructions:
  • Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
  • Begin by thrusting the hips forward as you extend through the legs, jumping up.
  • As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

Mixed Grip Chin

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
  • Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
  • After a second contraction at the top, start to slowly come down as you inhale.
  • Repeat for the recommended amount of repetitions.
  • On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

Monster Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • abductors
Instructions:
  • Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
  • To begin, take short steps forward alternating your left and right foot.
  • After several steps, do just the opposite and walk backward to where you started.

Mountain Climbers

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • chest
  • hamstrings
  • shoulders
Instructions:
  • Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  • Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Moving Claw Series

Category: plyometrics
Level: beginner
Mechanic: compound
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • quadriceps
Instructions:
  • This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
  • Reload the quad as the leg moves back forward, attacking the ground on the next step.
  • Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Muscle Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
  • Continue raising the bar to the overhead position, without rebending the knees.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Narrow Stance Hack Squats

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
  • Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  • Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
  • Now straighten your legs without locking the knees. This will be your starting position.
  • Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
  • Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Narrow Stance Leg Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  • As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  • Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Narrow Stance Squats

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Natural Glute Ham Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
Instructions:
  • Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
  • This will be your starting position. Lower yourself under control until your knees are almost completely straight.
  • Remaining in control, raise yourself back up to the starting position.
  • If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

Neck Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Olympic Squat

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
  • Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
  • At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

One Arm Chin-Up

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
Instructions:
  • For this exercise, start out by placing a towel around a chin up bar.
  • Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.
  • Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.
  • Switch arms and repeat the movement.

One Arm Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  • By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
  • Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • Switch arms and repeat the movement.

One Arm Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
  • Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
  • Make sure the hand you are not using to lift the weight is placed by your side.
  • Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
  • Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your recommended repetitions.
  • Switch arms and repeat the movement.

One Arm Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  • Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  • Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  • For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

One Knee To Chest

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • lower back
Instructions:
  • Start off by lying on the floor.
  • Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  • Gently tug that knee toward your nose.
  • Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

One Leg Barbell Squat

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
  • Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
  • Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
  • As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
  • Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement.

One-Arm Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

One-Arm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • shoulders
  • traps
Instructions:
  • Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
  • Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  • Return the weight to the starting position.

One-Arm Kettlebell Clean and Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Instructions:
  • Hold a kettlebell by the handle.
  • Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  • Receive the weight overhead by returning to a squat position underneath the weight.
  • Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • triceps
Instructions:
  • Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
  • Press the kettlebell straight up toward the ceiling, rotating your wrist.
  • Lower the kettlebell back to the starting position and repeat.

One-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
  • Lower the weight to perform the next repetition.

One-Arm Kettlebell Military Press To The Side

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
  • Look at the kettlebell and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Para Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

One-Arm Kettlebell Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

One-Arm Kettlebell Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
  • Look straight ahead and swing the kettlebell back between your legs.
  • Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

One-Arm Kettlebell Split Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  • Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
  • Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

One-Arm Kettlebell Split Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Hold a kettlebell in one hand by the handle.
  • Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
  • After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
  • Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

One-Arm Kettlebell Swings

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • shoulders

One-Arm Long Bar Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  • Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  • Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

One-Arm Medicine Ball Slam

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lats
  • shoulders
Instructions:
  • Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
  • Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
  • At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  • Catch the ball on the bounce and continue for the desired number of repetitions.

One-Arm Open Palm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
Instructions:
  • Place one kettlebell between your feet.
  • Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
  • Throw the kettlebell out in front of you and catch the handle with one hand.
  • Take the kettlebell to the floor and repeat. Make sure to work both arms.

One-Arm Overhead Kettlebell Squats

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
  • Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
  • Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

One-Arm Side Deadlift

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
  • Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
  • Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
  • Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the movement.

Open Palm Kettlebell Clean

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
Instructions:
  • Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
  • Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
  • Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

Otis-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
  • Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
  • As you move up, press the weight up so that it is above your head at the top of the movement.
  • Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Overhead Slam

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • lats
Instructions:
  • Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
  • Initiate the countermovement by raising the ball above your head and fully extending your body.
  • Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
  • Receive the ball with both hands on the bounce and repeat the movement.

Overhead Squat

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • triceps
Instructions:
  • Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  • Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  • Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  • Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  • Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Overhead Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • forearms
  • lats
  • triceps
Instructions:
  • Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
  • To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.

Pallof Press With Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and position the cable to shoulder height.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
  • With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
  • Facing forward, press the cable away from your chest. You core should be tight and engaged.
  • Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
  • Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
  • With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Parallel Bar Dip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Pelvic Tilt Into Bridge

Category: stretching
Force: static
Level: intermediate
Mechanic: compound
Primary Muscles:
  • lower back
Instructions:
  • Lie down with your feet on the floor, heels directly under your knees.
  • Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
  • To go into a bridge, lift the entire spine except the neck.

Physioball Hip Bridge

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
Instructions:
  • Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
  • Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
  • Pause at the top of the motion and return to the starting position.

Pin Presses

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
  • The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
  • Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Return the bar to the pins, pausing before beginning the next repetition.

Plate Twist

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Instructions:
  • Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  • Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
  • Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
  • Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
  • Repeat for the recommended amount of repetitions.

Plie Dumbbell Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
Instructions:
  • Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
  • Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
  • Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
  • Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Plyo Kettlebell Pushups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
  • Begin by lowering yourself as low as you can, keeping your back straight.
  • Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

Plyo Push-up

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest towards the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
  • Return to the starting position and repeat the exercise.
  • For added difficulty, add claps into the movement while you are air borne.

Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  • Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  • Place the bar about 1 inch in front of your shins and over the balls of your feet.
  • Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  • Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
  • Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  • Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  • As the bar raises keep it as close to the shins as possible.
  • As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  • Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
  • Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  • Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  • When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  • As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  • Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
  • After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
  • Simultaneously, flex the hips and knees into a quarter squat position.
  • Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
  • Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
  • Stand up by extending the hips and knees to a fully erect position.
  • Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
  • Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
  • Squat down with the elbows fully extended until the bar touches the floor.
  • Start over at Phase 1 and repeat for the recommended amount of repetitions.

Power Clean from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • quadriceps
Instructions:
  • With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.
  • In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

Power Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
  • Receive the bar with the arms locked out overhead.
  • Return to a standing position.

Power Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
  • Return to a standing position with the weight over head.

Power Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Power Stairs

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
  • Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
  • As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
  • Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Press Sit-Up

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
  • While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
  • Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
  • Repeat for the recommended amount of repetitions.

Prowler Sprint

Category: cardio
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • chest
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
  • You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
  • With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Pull Through

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • lower back
Instructions:
  • Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
  • Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Pullups

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Push Press

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps

Push Press - Behind the Neck

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
  • Using the momentum generated, finish pressing the weight overhead be extending through the arms.
  • Return to the starting position, using your legs to absorb the impact.

Push Up to Side Plank

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Get into pushup position on the toes with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  • Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
  • Lower the arm back to the floor for another pushup and then twist to the other side.
  • Repeat the series, alternating each side, for 10 or more reps.

Push-Up Wide

Category: strength
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  • To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  • After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups - Close Triceps Position

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet Elevated

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet On An Exercise Ball

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of an exercise ball. This will allow your body to be elevated.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushups

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Pushups (Close and Wide Hand Positions)

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Quick Leap

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • You will need a box for this exerise.
  • Begin facing the box standing 1-2 feet from its edge.
  • By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
  • Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Rack Delivery

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
  • Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
  • It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

Rack Pull with Bands

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • quadriceps
  • traps
Instructions:
  • Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
  • Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  • With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat.

Rack Pulls

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • traps
Instructions:
  • Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  • With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
  • Return the weight to the pins and repeat.

Return Push from Stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • You will need a partner for this drill.
  • Begin in an athletic 2 or 3 point stance.
  • At the signal, move into a position to receive the pass from your partner.
  • Catch the medicine ball with both hands and immediately throw it back to your partner.
  • You can modify this drill by running different routes.

Reverse Band Bench Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
  • Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Reverse Band Box Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Reverse Band Deadlift

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
  • Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
  • With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

Reverse Band Power Squat

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
  • Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Reverse Band Sumo Deadlift

Category: powerlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
  • Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Reverse Grip Bent-Over Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Stand erect while holding a barbell with a supinated grip (palms facing up).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Reverse Triceps Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Rickshaw Carry

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
  • Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

Rickshaw Deadlift

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
  • With your feet and your grip set, take a big breath and then lower your hips and flex the knees. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward.
  • Lower the weight by bending at the hips and guiding it to the ground.

Ring Dips

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Rocket Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  • To initiate the move, squat down halfway and explode back up as high as possible.
  • Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Rocky Pull-Ups/Pulldowns

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
  • Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

Romanian Deadlift

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
Instructions:
  • Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
  • Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
  • Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
  • Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  • Repeat for the recommended amount of repetitions.

Romanian Deadlift from Deficit

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • traps
Instructions:
  • Begin standing while holding a bar at arm’s length in front of you. You can stand on a raised platform to increase the range of motion.
  • Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
  • Reverse the motion to return to the starting position.

Rope Climb

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  • Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
  • Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  • Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
  • To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Russian Twist

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
Instructions:
  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
  • Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  • Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
  • Repeat for the recommended amount of repetitions.

Sandbag Load

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • middle back
  • shoulders
  • traps
Instructions:
  • To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
  • Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
  • Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
  • Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Scissors Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  • Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
  • As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
  • As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Seated Barbell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Seated Cable Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat for the recommended amount of repetitions.

Seated Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together above your head.
  • After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  • You can also execute this movement with your back off the pad and alternate hands.

Seated Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
  • Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  • As you exhale, push the dumbbells up until they touch at the top.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Flat Bench Leg Pull-In

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
  • Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
  • After a second pause, go back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Good Mornings

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
Instructions:
  • Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
  • Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. This will be your starting position.
  • Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop.
  • Pause just above the pins and reverse the motion until your torso it upright.

Seated One-arm Cable Pulley Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • traps
Instructions:
  • To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  • With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  • Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  • Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

See-Saw Press (Alternating Side Press)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • triceps
Instructions:
  • Grab a dumbbell with each hand and stand up erect.
  • Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
  • Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
  • Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
  • Repeat for the recommended amount of repetitions.

Shotgun Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a single handle to a low cable.
  • After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
  • Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
  • After a brief pause, return to the starting position.

Shoulder Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
  • As you exhale, lift the handles up until your arms are fully extended overhead.

Side Hop-Sprint

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle.
  • Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  • Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Side Jackknife

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals

Side Standing Long Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
  • Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
  • Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Side to Side Box Shuffle

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to one side of the box with your left foot resting on the middle of it.
  • To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
  • Continue shuffling back and forth across the box.

Side To Side Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

Single Leg Butt Kick

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Begin by standing on one leg, with the bent knee raised. This will be your start position.
  • Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
  • Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
  • Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

Single Leg Push-off

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • hamstrings
Instructions:
  • Stand on the ground with one foot resting on the box, heel close to the edge.
  • Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
  • Land with the same foot on top of the box, returning your other foot back to the start position.

Single-Arm Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
  • Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  • Return to the starting position.

Single-Arm Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
  • Maintain good posture, and place your free hand behind your back. This will be your starting position.
  • Lower yourself by allowing the elbow to flex until you touch the ground.
  • Descend slowly, and reverse direction be extending the arm to return to the starting position.

Single-Leg High Box Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Position a box in a rack. Secure a band or rope in place above the box.
  • Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
  • . Continue stepping up and down on the same leg before switching to the opposite side.

Single-Leg Hop Progression

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
  • Hop forward, jumping and landing with the same leg over the cone.
  • Use a countermovement jump to hop from cone to cone.
  • At the end, turn around and go back on the other leg.

Single-Leg Lateral Hop

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
  • To begin, execute a counterjump to hop sideways over the cone.
  • Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
  • Continue hopping back and forth.

Single-Leg Stride Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the same position that you started, using your inside leg to decelerate the impact.

Sled Drag - Harness

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
  • Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

Sled Overhead Backward Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • middle back
  • quadriceps
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  • Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
  • Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Sled Push

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • glutes
  • hamstrings
  • triceps
Instructions:
  • Load your pushing sled with the desired weight.
  • Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Sled Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  • With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  • To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  • Take a step or two back to get tension in the line and repeat.

Sledgehammer Swings

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • calves
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
  • If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
  • As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
  • Repeat on the other side.

Smith Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Bent Over Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Smith Machine Close-Grip Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Decline Press

Category: strength
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  • Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  • Begin the movement by flexing your arms, lowering the bar to your chest.
  • Pause briefly, and then extend your arms to push the weight back to the starting position.
  • After completing the desired number of repetitions, rotate the bar to rack the weight.

Smith Machine Hang Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Position the bar at knee height and load it to an appropriate weight.
  • Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
  • Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
  • Upon full extension, rebend the hips and knees to lower your receiving position.
  • Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
  • Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

Smith Machine Incline Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine Leg Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
  • Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
  • At the top of the motion, pause briefly before returning to the starting position.

Smith Machine One-Arm Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  • Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Overhead Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
  • Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
  • Slowly begin to lower the barbell until it is level with your chin while inhaling.
  • Then lift the barbell back to the starting position using your shoulders while exhaling.
  • Repeat for the recommended amount of repetitions.

Smith Machine Pistol Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
  • Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
  • Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  • Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
  • Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Smith Machine Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Smith Machine Stiff-Legged Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  • Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.

Smith Machine Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  • Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Smith Single-Leg Split Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
  • Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • Switch legs and repeat the movement.

Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • biceps
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  • With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
  • Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  • As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  • Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  • Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  • Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
  • Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
  • Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
  • Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Snatch Deadlift

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
Instructions:
  • The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
  • Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
  • At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Snatch Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • quadriceps
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
  • There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Snatch Shrug

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Speed Box Squat

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
  • Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
  • Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
  • Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
  • Pause briefly, and explode off of the box, extending through the hips and knees.

Speed Squats

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  • Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
  • Repeat for the recommended amount of repetitions.

Spell Caster

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • shoulders
Instructions:
  • Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
  • Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
  • Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
  • Continue alternating, rotating from one side to the other until the set is complete.

Spider Crawl

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  • Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  • Return this leg to the starting position and repeat on the opposite side.

Split Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
  • Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.

Split Jerk

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
  • Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
  • In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
  • Return to a standing position, bringing the feet together.

Split Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  • Ensure that the front knee is over the midline of the foot.
  • Extending through both legs, jump as high as possible, swinging your arms to gain lift.
  • As you jump, bring your feet together, and move them back to their initial positions as you land.
  • Absorb the impact by reverting back to the starting position.

Split Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
  • Carefully return the weight to floor.

Split Squat with Dumbbells

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  • Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  • Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
  • At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Squat Jerk

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.

Squat with Bands

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Squat with Chains

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
  • Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
  • With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  • Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Squat with Plate Movers

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
  • Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
  • Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
  • At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
  • Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
  • Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

Squats - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
  • When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
  • Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
  • Use the heel of your feet to push your body up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing Alternating Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  • Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the opposite side, continuing to alternate between arms.

Standing Barbell Press Behind Neck

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
  • Elevate the barbell overhead by fully extending your arms while breathing out.
  • Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  • Repeat for the recommended amount of repetitions.

Standing Bradford Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
  • Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
  • Lower the bar down to the back of the head until your elbow forms a right angle.
  • Lift the bar back over your head by extending the elbows
  • Lower the bar down to the starting position.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Standing Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
  • Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
  • Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
  • Pause at the top of the motion, and return to the starting position.

Standing Cable Lift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle on a tower, and move the cable to the lowest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
  • Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
  • Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Cable Wood Chop

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle to a tower, and move the cable to the highest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  • Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  • Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
  • Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
  • Pause, and slowly return the weight to the starting position.

Standing Dumbbell Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Standing Long Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
  • Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
  • Attempt to land with your feet out in front you, reaching as far as possible with your legs.
  • Measure the distance from your landing point to the starting point and track results.

Standing Military Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing Palm-In One-Arm Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
  • Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
  • Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
  • While inhaling lower the weight down until your arm is at a 90 degree angle again.
  • Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Palms-In Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
  • Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  • While inhaling lower the weights down until your arm is at a 90 degree angle again.
  • Repeat for the recommended amount of repetitions.

Standing Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • lats
Instructions:
  • Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
  • Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  • The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Star Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  • To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
  • As you land, bring your limbs back in and absorb your impact through the legs.

Step-up with Knee Raise

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • glutes
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
  • Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
  • Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Stiff Leg Barbell Good Morning

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
  • Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.
  • Begin to raise the bar as you exhale by elevating your torso back to the starting position.
  • Repeat for the recommended amount of repetitions.

Stiff-Legged Barbell Deadlift

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
  • Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
  • Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.

Stiff-Legged Dumbbell Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
Instructions:
  • Grasp a couple of dumbbells holding them by your side at arm's length.
  • Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  • Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.

Straight Bar Bench Mid Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
  • Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  • After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Straight-Arm Dumbbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Stride Jump Crossover

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • hamstrings
Instructions:
  • Stand to the side of a box with your inside foot on top of it, close to the edge.
  • Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  • Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
  • Repeat the movement, crossing back over to the other side.

Sumo Deadlift

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Sumo Deadlift with Bands

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Sumo Deadlift with Chains

Category: powerlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abductors
  • adductors
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • traps
Instructions:
  • You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
  • Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  • Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Superman

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  • Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  • Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Supine Chest Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
  • Begin with the ball on your chest, held with both hands on the bottom.
  • Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  • Catch the ball with both hands as it comes down.

Supine One-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Supine Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent.
  • Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Suspended Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Anchor your suspension straps securely to the top of a rack or other object.
  • Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
  • Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
  • Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Suspended Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
  • Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so.
  • At the completion of the motion pause, and then return to the starting position.

Suspended Split Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
Instructions:
  • Suspend your straps so the handles are 18-30 inches from the floor.
  • Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
  • Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
  • At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.

Svend Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • forearms
  • shoulders
  • triceps
Instructions:
  • Begin in a standing position.
  • Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
  • Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
  • Pause at the top of the motion, and then slowly return to the starting position.

T-Bar Row with Handle

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  • Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  • Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  • After a brief pause, return to the starting position.

Tire Flip

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
  • To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
  • As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Trap Bar Deadlift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
Instructions:
  • For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  • Lower your hips, look forward with your head and keep your chest up.
  • Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  • At the completion of the movement, lower the weight back to the ground under control.

Two-Arm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Lower the kettlebells back to the starting position and repeat.

Two-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

Two-Arm Kettlebell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
  • Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

Two-Arm Kettlebell Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
Instructions:
  • Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
  • Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

Underhand Cable Pulldowns

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Upright Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upright Cable Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upright Row - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

V-Bar Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  • Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  • Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  • After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

V-Bar Pullup

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  • Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  • Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  • After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

Vertical Swing

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
  • Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
  • Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
  • As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Weighted Ball Hyperextension

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • lower back
Secondary Muscles:
  • glutes
  • hamstrings
  • middle back
Instructions:
  • To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
  • Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
  • Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions prescribed in your program.

Weighted Bench Dip

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
  • The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Weighted Jump Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
  • The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
  • Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
  • As you return to the ground, absorb the impact through your legs.

Weighted Pull Ups

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
  • You’ll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
  • Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
  • After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Weighted Sissy Squat

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
  • As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
  • After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
  • Repeat for the recommended amount of times.

Weighted Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.
  • Once you are standing straight up with the weight hanging in between your legs, position your arms so that they are fully extended to the side of your body. This is the starting position.
  • Begin by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that are perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to move the body back up by pushing the floor of the flat bench with the ball of your foot mainly as you straighten the legs again and go back to the starting position. Exhale as you perform this portion of the exercise.
  • Repeat for the recommended amount of repetitions.

Wide Stance Barbell Squat

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
  • Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  • Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Wide Stance Stiff Legs

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • glutes
  • lower back
Instructions:
  • Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
  • Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

Wide-Grip Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  • When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  • Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  • Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Wide-Grip Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Pulldown Behind The Neck

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
  • As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Rear Pull-Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
  • Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Wind Sprints

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Instructions:
  • Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
  • Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
  • Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
  • Continue alternating between legs until the set is complete.

Yoke Walk

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • abductors
  • adductors
  • calves
  • glutes
  • hamstrings
  • lower back
Instructions:
  • The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
  • Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
  • Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

Zercher Squats

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
Instructions:
  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
  • Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (N