exercise

The trap bar deadlift is a godsend variation for lifters who can no longer pull from the ground with the barbell. With the weight being more in line with your center of gravity and the elevated handles, the trap bar puts less stress on the lower back and reduces your range of motion; both...

Rose Wetzel is a woman of many titles and one who wears many hats. Every title owned has taken dedication, persistence, drive, and passion. Mother, competitive runner, Ninja Warrior finalist, Precision Nutrition Coach, life coach, certified personal trainer, and Pro-Spartan obstacle Course...

Way back in 2006, physical therapist John Pallof came up with what is known as the Pallof press. This move dynamically trains anti-rotation, anti-low back extension, and posterior pelvic tilt. Not everyone is onboard with the benefits of the Pallof, but sometimes people miss the subtleties of...

Rúben Dias is the star Portuguese professional soccer player who helped Manchester City to earn the Premier League, FA Cup, and Champions League title all in the past season. He’s thought by many to be one of the best defenders in the world. Undoubtedly, he is a force to be reckoned with on the...

The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest...

There are some exercises, no matter how many times you do them, never get easier. One prime example is the single leg deadlift. The reduced stability and tension on one leg make this challenging for all lifters. It is easier to be strong on two legs but harder to be stronger on one leg. The...

When it comes to working your triceps the one exercise almost universally included in every workout is the pushdown. The triceps pushdown is an isolation exercise where you feel the triceps contact, leading to great muscle pumps and flex time. Because it can be done with an assortment of pulley...

Personal training is a challenging and rewarding career. The growth of the fitness industry across the world and the widespread rise in preventable diseases due to sedentary lifestyles and poor nutrition means job security is all but guaranteed. The first step in becoming a personal trainer is...

The first time I saw the deadbug performed live by noted performance coach Eric Cressey, it blew my little strength and conditioning mind. How can such a seemly simple exercise in which you lie on your back and move your arms and legs have such an impact? The magic lies in this necessity called...

When the bird dog is performed correctly, it checks off many important health and mobility boxes. Improved core strength: Check Better balance & coordination: Check Improved shoulder stability: Check Lower back saver: Check You’re probably getting bored now because the benefits are many and...

Have you heard the term out of sight, out of mind? This can be applied in many gym settings where some beginner and intermediate lifters train the mirror muscles—you know, abs, pecs and biceps—and forget those all-important posterior muscles. That’s where the inverted row comes in. One muscle...

Just because an exercise seems to have been around forever and has been performed by some of the old-school legends, doesn’t necessarily mean it’s a perfect fit for your overall routine. For some people, certain exercises aren’t worth the risk of injury or the minimal amount of gains you may...

A straightforward way to give your workouts a new spin is to include some combination moves where you combine two or more exercises into each rep. Combination exercises help you build muscle, shed fat, and improve conditioning. These exercises are great when you’re short on time, in a fat-loss...

There are specific exercises where you will have muscular tension from the get-go, like deadlifting from the floor, squatting out of the hole, and the hollow hold exercise. The hollow what? The hollow hold. If you have difficulty feeling the tension in the abs, the hollow hold is for you...

A recent study has found that nearly half of Americans sit for too many hours a day and don’t get any exercise at all, as it appears the USA is turning into a sedentary couch potato nation. Over 5,900 American adults were surveyed, and the findings showed that nearly 26% sat for more than 8...

Dan Schaefer, Phd, a former Florida State University strength and speed coach, was hired by Gatorade to oversee the training program overhaul for the brand’s new Gx app. The concept was simple, in theory: create pro-athlete-inspired workouts — i.e., how Serena Williams, DK Metcalf, or Jayson...

The core—abs, six-pack or midsection, or whatever you call it—is your body’s center of power. Some downplay its relevance, some hype its importance, and others neglect to isolate and strengthen the core. No matter where you stand, paying attention to your core is essential and the ab wheel...

Mark Lauren’s style of functional bodyweight training has amassed 1.7 million book sales and continues with his latest offering: “Strong and Lean.” In this new series of workouts, Lauren offers up a fresh set from his 9 minutes bodyweight workout that can be undertaken with barely any equipment...

The goblet squat revolutionized the way squats are being performed and taught worldwide after the great Dan John came up with it. If you don’t know what a Goblet squat is, I’m getting Dan John to come over to your house and personally put you through his goblet squat workout—but it’s probably...

Split squats, lunges, squats, leg presses, and deadlift variations get most of the love in your leg routine because they’re responsible for most of your leg gains. But a neglected exercise often gets overlooked in many lifters’ routines in the step up exercise. It looks so simple because all you...