Update: Check out more Barbell Rows Variations Demo Videos File that under back exercises I should do more often. The Pendlay Row bent over so that your lower back is parallel to the ground use a wide enough grip that lets you achieve that position arch lower back upper back slightly rounded explosively pull the bar […]
How to do the Single Leg RDL
Bret Contreras breaks down the The Single Leg RDL. Common Errors rounding the spine coming forward too much not keep rear leg locked in position hyperextending the neck (lookin up) What to do? move hips back rear leg stays in line with torso the whole time (squeeze glutes)
USAWA Official Rule Book – Directory of Lifts
Check out and download the free USA All-Round Weightlifting Association Official Rule Book. This is a nice directory with explanations of the conventional lifts, as well as novelty lifts you’ve probably never heard of. Just a few examples… Wilbur Miller Unsupported Leg Press Snatch on Knees Harness Lift Al Myers undefined
531 Bodybuilding Template
If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. Day 1: Shoulders and Biceps Standing Military Press – 5/3/1 DB Military Press – 4 x12 Side Laterals/Rear Laterals – 4 x12 Barbell Curls – 4 x12 Preacher Curls – 4 x10 Day 2: Back Deadlift – […]
Getting Strong without a Power Rack
Jim Wendler on getting strong without a power rack or squat stands. The main lifts you can concentrate on are as follows: deadlift, power clean, bent over row, and press. These four lifts will be your core lifts – if you are using my 5/3/1 training program, these will be the ones you will try […]
One and One-Quarter Squat
Charles Poliquin shares a way to strengthen the Vastus Medialis Oblique (VMO). Because the VMO is most involved at the bottom of a squat, I decided to create a variation that would emphasize this portion of the lift. It’s called the one and one-quarter squat. Squat down for a 5-second count until you hit bottom […]
10 Prowler Variations
Over at EliteFTS, Sean Keefe shares Ten Prowler Variations. Heavy ass Prowler pushes (HAPP) – for adding volume to the lower body and they help build muscle with very little stress on the body Prowler sprint: Sprint for four to six seconds and keep adding weight until you begin to slow down. Prowler sprint and push: Sprint with the Prowler […]