strength

Tiny tweaks in your wrist position when pumping iron can result in impressive muscular improvements. “It is often overlooked how a simple change in hand placement can make a difference in muscular results,” explains Natalie Wolfe, NASM, CPT. Without having to change an actual exercise, “Simply...

There are not many more satisfying things in the gym than pulling a heavy barbell deadlift from the floor. It’s you versus the barbell, and you win. The regular barbell deadlift is not the greatest exercise to build muscle due to a lack of eccentric contraction, but it sets the table for muscle...

The ab wheel rollout isn’t a fancy exercise. But this simple move is a lot harder than it looks and it takes a lot of effort and practice to perfect ab rollout form. And after a set or two, you’ll quickly learn that ab rollouts will indeed crush your abs. The more significant eccentric or...

University of Georgia football strength and conditioning coach Scott Sinclair has no offseason. For the many non-football staffers in his inner circle, the year-round commitment is sometimes hard to understand during the sizzling summer months. “I might be at church or somebody you see at the...

To get better at performing chinups, you need to do more chinups. It would be best if you actually did the thing, which some people miss. But when doing more doesn’t improve performance, it’s time to train smart. This is where these four chinup accessory exercises come in. Chinups are one of...

A muscular body looks good and is often a goal for many weightlifters. Clothes look (and feel) better, and compliments from others are a constant confidence booster. Not to mention, looking and feeling strong is priceless. However, the benefits of muscle mass reach beyond aesthetics. “Your...

Are you a person to exercise on vacation? If you are, then this is for you. Summer vacation is a great time to mix up your workouts because you haven’t the gym to fall back on. When time and equipment are limited, it is time to get creative and train with this short sharp high-intensity training...

There’s probably no need to tell you that dumbbell rows are near the top of the list when it comes to helping build a massive back, as well as blow up your biceps and improve your grip strength. But did you know that a combination of different unilateral dumbbell row variations each serve a...

British obstacle course competitor Mila Stanzani recently returned from Hungary where she represented the U.K. in the European Championships. This elite athlete, who has also appeared on the U.K.’s edition of “Ninja Warrior,” does stunt work, and has a fast growing following on social...

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...

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...

There’s a chance you’ve walked into a gym and seen those weighted round balls in the corner more than likely gathering dust. That neglect ends now. These colorful weighted balls are med balls, and when incorporated into your daily workout routine med ball training exercises will supersize your...

Ever since former Navy SEAL Randy Hetrick created his vision out of a jiu-jitsu belt and parachute webbing, suspension trainers like the TRX have become commonplace in gyms and homes worldwide. It’s convenience—an entire gym in a bag—arguably created the fitness phenomenon of taking your workout...

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...

The barbell bench and overhead press are the gold standards for pressing strength and adding size, but when it comes to unilateral training, a necessary but sometimes undertilized training method, the barbell may not be the most ideal option and that’s where the unilateral dumbbell floor press...

The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground...

Landmine training was invented long before the barbell attachment was created—unofficially—when the first gym bro stuck a barbell in corner and created a T- Bar rows variation long ago. For lifters who have shoulder mobility issues, landmine training is an excellent method to lift overhead...

If you’ve been around the gym trenches, you have heard the term if you cannot grip it, you can’t rip it, and forearms play a big part in it. Forearm strength and endurance are critical in all grip-intensive exercises like deadlifts, chin-ups, and all row variations. The grip often fails before...

Nowadays you don’t have to visit a CrossFit gym to see battle rope exercises in use. What used to be reserved for specific fitness niches and professional athletes is now utilized in home gyms, outdoor workouts, and boot camps. The simplicity of battle rope exercises are what makes them a...