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…
Approach the bar so that it is centered over your feet. Your 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 alternating grip. With your feet and…
Having your front leg elevated will help to increase the range of motion compared to other types of split training Grab a barbell or dumbbells in each hand. Place your front foot flat on a raised platform. Use the other leg and step backward…
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…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (20lbs shown in video) Raise the bar from the floor, turn, so your back is facing the weights, place weight on your shoulder (left…
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…
While standing straight, hold a barbell with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will be your starting position. Slowly…
This is an advanced exercise which combines two technical lifts. See below. Approach the bar so that it is centered over your feet and place your feet into a hip-width stance. Bend at the hip to grip the bar using an overhand grip so that…
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, gripping bar at your chest. This will be your starting…
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…
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. Kneel in front of the end of the bar (use a mat if necessary). Raise the bar from the floor to your chest. This…
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…
This exercise is best performed inside a squat rack for safety purposes. (I am outside of the rack in the video simply because I am short and the guard rails prevent full range of motion) To begin, first set the bar on a rack…
This video is a combination of three bicep curl variations. EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be…
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…
Stand up straight while holding a barbell in front of you at your collarbone 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…
This is a combination of exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below. DB Squat to DB Shoulder Press Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up…
Option A 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 mat/pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that…
Hey Goal Diggers! I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. They are called, Hip Thrusters/ Glute Bridges and there are several variations. This exercise was invented…