exercise descriptions

Table of Contents ADDITIONAL VIDEOS ......................................................... 1

USING BANDS................................................................................................................................................................................. 1 USING CHAINS ............................................................................................................................................................................... 2 USING WEIGHT RELEASERS ........................................................................................................................................................ 3 NEUTRAL SPINE ............................................................................................................................................................................ 3 HOW TO STAY TIGHT ................................................................................................................................................................... 4 USING LEG DRIVE IN THE BENCH PRESS ................................................................................................................................... 5 LEG DRIVE IN THE BENCH PRESS VIDEOTRIPOD FOOT.......................................................................................................... 5

CORE ........................................................................................... 7

AB WHEEL ROLLOUT ................................................................................................................................................................... 7 FARMER'S WALK ........................................................................................................................................................................... 8 HANGING KNEE RAISE ................................................................................................................................................................. 8 HOLLOW BODY HOLD .................................................................................................................................................................. 9 PALLOF PRESS ............................................................................................................................................................................. 10 RKC PLANK ................................................................................................................................................................................. 12 STRAIGHT LEG SIT-UP ............................................................................................................................................................... 12 SUITCASE HOLD ........................................................................................................................................................................... 13

DEADLIFT VARIATIONS ................................................. 15

AMERICAN DEADLIFT ................................................................................................................................................................. 15 BAR PLUS BAND DEADLIFT ....................................................................................................................................................... 16 BAR PLUS CHAIN DEADLIFT...................................................................................................................................................... 17 BLOCK PULLS (3-4") ................................................................................................................................................................. 18 CONVENTIONAL DEADLIFT ........................................................................................................................................................ 18 DEFICIT DEADLIFT ...................................................................................................................................................................... 20 ECCENTRIC ACCENTUATED DEADLIFT .................................................................................................................................... 20 JEFFERSON DEADLIFT ................................................................................................................................................................ 22 KETTLEBELL DEFICIT DEADLIFT .............................................................................................................................................. 24 PAUSE DEADLIFT ........................................................................................................................................................................ 26 RACK PULL ................................................................................................................................................................................... 27 REVERSE BAND DEADLIFT ........................................................................................................................................................ 27 ROMANIAN DEADLIFT ................................................................................................................................................................ 29 SPEED DEADLIFT......................................................................................................................................................................... 30 STRADDLE LIFT ........................................................................................................................................................................... 31 STIFF LEGGED DEADLIFT ........................................................................................................................................................... 31 TRAP BAR DEADLIFT .................................................................................................................................................................. 34 TRAP BAR DEADLIFT FROM DEFICIT ....................................................................................................................................... 35 45 DEGREE HYPER ..................................................................................................................................................................... 36 BACK EXTENSION ........................................................................................................................................................................ 38 BARBELL GLUTE BRIDGE ........................................................................................................................................................... 38 GLIDING LEG CURL ..................................................................................................................................................................... 40 GLUTE HAM RAISE ...................................................................................................................................................................... 40 GOOD MORNING .......................................................................................................................................................................... 41

HIP THRUST ................................................................................................................................................................................. 42 KETTLEBELL SWING ................................................................................................................................................................... 43 LYING LEG CURL ......................................................................................................................................................................... 44 NORDIC HAM CURL..................................................................................................................................................................... 46 PENDULUM QUADRUPED HIP EXTENSION .............................................................................................................................. 46 PULL-THROUGH .......................................................................................................................................................................... 48 REVERSE HYPER .......................................................................................................................................................................... 49 SEATED BAND ABDUCTION ....................................................................................................................................................... 50 SEATED GOOD MORNING ........................................................................................................................................................... 51 SUMO GOOD MORNING .............................................................................................................................................................. 52 SUSPENDED GOOD MORNING .................................................................................................................................................... 52 SEATED LEG CURL ...................................................................................................................................................................... 53 SEATED THORACIC EXTENSION ................................................................................................................................................ 55 THORACIC EXTENSION ON GHD ............................................................................................................................................... 55 VALSLIDE LEG CURL ................................................................................................................................................................... 57

PRESS VARIATIONS .......................................................... 58

2-BOARD PRESS .......................................................................................................................................................................... 58 AXEL INCLINE PRESS .................................................................................................................................................................. 59 AXEL MILITARY PRESS ............................................................................................................................................................... 60 AXEL MILITARY PRESS VIDEOAXEL PUSH PRESS ................................................................................................................. 60 BAR PLUS BAND BENCH ............................................................................................................................................................ 62 BAR PLUS CHAIN BENCH ........................................................................................................................................................... 62 BENCH PRESS .............................................................................................................................................................................. 63 CLOSE-GRIP BENCH PRESS ....................................................................................................................................................... 65 DECLINE PRESS ........................................................................................................................................................................... 67 ECCENTRIC ACCENTUATED BENCH .......................................................................................................................................... 67 FLOOR PRESS ............................................................................................................................................................................... 68 INCLINE PRESS............................................................................................................................................................................. 70 LOG PRESS .................................................................................................................................................................................... 70 MILITARY PRESS ......................................................................................................................................................................... 72 OVERCOMING ISOMETRIC BENCH ............................................................................................................................................ 72 PAUSE BENCH .............................................................................................................................................................................. 74 RACK BENCH PRESS ................................................................................................................................................................... 76 REVERSE BAND BENCH .............................................................................................................................................................. 77 SEATED AXEL PRESS .................................................................................................................................................................. 78 SEATED MILITARY PRESS .......................................................................................................................................................... 79 SLING-SHOT BENCH ................................................................................................................................................................... 80 SWISS BAR/FOOTBALL BAR BENCH ........................................................................................................................................ 82 THICK BAR BENCH ...................................................................................................................................................................... 82 WEIGHTED DIPS .......................................................................................................................................................................... 85 WEIGHTED PUSH-UPS ............................................................................................................................................................... 85 WIDE-GRIP BENCH PRESS ........................................................................................................................................................ 87

QUAD SUPPORT ................................................................. 87

BACKWARD SLED DRAG ............................................................................................................................................................. 88 GOBLET SQUAT ............................................................................................................................................................................ 88 HACK SQUAT ................................................................................................................................................................................ 90 LEG EXTENSION ........................................................................................................................................................................... 91 LEG PRESS .................................................................................................................................................................................... 91 SLED PUSH ................................................................................................................................................................................... 93

SQUAT VARIATIONS ........................................................ 94

BAR PLUS BAND SQUAT ............................................................................................................................................................. 94 BAR PLUS CHAIN SQUAT............................................................................................................................................................ 95 BUFFALO BAR SQUAT ................................................................................................................................................................. 97 GIANT CAMBERED BAR SQUAT ................................................................................................................................................. 97 ECCENTRIC ACCENTUATED SQUAT .......................................................................................................................................... 98 FRONT SQUAT .............................................................................................................................................................................. 99 HIGH BAR SQUAT ..................................................................................................................................................................... 100 HIGH BOX SQUAT ..................................................................................................................................................................... 101 LEVER SQUAT ........................................................................................................................................................................... 103 LOW BAR SQUAT ...................................................................................................................................................................... 104 LOW BOX SQUAT ...................................................................................................................................................................... 104 MEDIUM BOX SQUAT ............................................................................................................................................................... 106 OVERCOMING ISOMETRIC SQUAT .......................................................................................................................................... 107 PAUSE SQUAT ........................................................................................................................................................................... 109 RACK SQUAT ............................................................................................................................................................................. 110 REVERSE BAND SQUAT ........................................................................................................................................................... 111 SAFETY SQUAT BAR SQUAT .................................................................................................................................................... 112 SMITH MACHINE SQUAT ......................................................................................................................................................... 113 SPEED SQUAT ............................................................................................................................................................................ 114 SQUAT ........................................................................................................................................................................................ 115 WEIGHT-RELEASER SQUAT.................................................................................................................................................... 117 BARBELL CURL ......................................................................................................................................................................... 119 BENT-OVER ROW .................................................................................................................................................................... 120 BAND TRICEPS EXTENSIONS .................................................................................................................................................. 121 CHEST SUPPORTED ROW ........................................................................................................................................................ 121 CHIN UP / WEIGHTED CHIN UP ............................................................................................................................................ 123 CONCENTRATION CURL ........................................................................................................................................................... 123 EZ-BAR CURL ........................................................................................................................................................................... 124 FRONT RAISES .......................................................................................................................................................................... 126 HAMMER CURL ......................................................................................................................................................................... 127 HAMMER STRENGTH ROW MACHINES ................................................................................................................................. 127 INVERTED ROW ........................................................................................................................................................................ 129 LATERAL RAISE ........................................................................................................................................................................ 130 NEUTRAL GRIP PULL UP ......................................................................................................................................................... 131 ONE ARM DUMBBELL ROW .................................................................................................................................................... 132 PRONE INCLINE SHRUGS ......................................................................................................................................................... 133 PULL UP ..................................................................................................................................................................................... 134 PULLOVER ................................................................................................................................................................................. 135 REAR DELT RAISES .................................................................................................................................................................. 136 ROLLING DUMBBELL SKULL CRUSHER ................................................................................................................................. 137 ROLLING DUMBBELL SKULL CHRUSHER VIDEO .................................................................................................................. 137 ROPE TRICEPS EXTENSIONS ................................................................................................................................................... 138 SEATED ROW ............................................................................................................................................................................. 139 SHRUGS ...................................................................................................................................................................................... 139 T-BAR ROW .............................................................................................................................................................................. 141 TWISTING DUMBBELL CURL .................................................................................................................................................. 142 UPRIGHT ROW .......................................................................................................................................................................... 143

GRIP ...................................................................................... 143

GRIPPER ..................................................................................................................................................................................... 144 BENCH SQUEEZE ...................................................................................................................................................................... 144

STATIC HANG ............................................................................................................................................................................ 145

*Vimeo password for videos is:

maximumstrength

Additional Videos Using Bands • Intended to increase the time spent accelerating the

load and prevent the decreases in muscle activation associated with non-ballistic explosive lifting

• Bands can be anchored using band peg attachments or looped around a power rack or dumbbells – make sure there is still tension on the bands during the lowest part of the lift

• Tension can be increased by adding a stronger band or spreading the point at which the bands are attached (spacing pins further apart or looping the band under two dumbbells instead of one)

• With the reverse band set-up, tension may be increased by using a weaker band or anchoring the band from a lower height allowing for less assistance from the band

• The reverse band setup allows lifters to get accustomed to handling heavier weights, throughout a full range of motion. For RAW lifters, do not make the mistake of using a band that provides too much assistance, allowing you to complete a lift with a weight that is unrealistic Band Set-Up for Bench Press Video Band Set-Up with Dumbbells Video

2 x 4: Maximum Strength Page 1

http://vimeo.com/80926127


Using Chains • Intended to increase the time spent

accelerating the load and prevent the decreases in muscle activation associated with non-ballistic explosive lifting

• Depending on the exercise, the chains are either draped over the bar or the majority of chain mass is hung from a supplemental chain attached to the collar

• 2-3 links should be resting on the floor at the apex of the lift to prevent excess sway, creating a more stable environment

Chain Set-Up Video



Using Weight Releasers • Intended to elicit a post

activation potentiating effect on power output and increase rate of force development

• Weight releasers are set to an approach height, allowing them to release at the bottom portion of the lift, and are hung from the collars of the barbell

Weight Releaser Set-Up Video



Neutral Spine • Maintaining a neutral spine is important when performing exercises to decrease the

likelihood of injury and to increase performance

• This cue is a very often used cue and is important to understand

• Common mistakes with spinal position are excessive flexion or hyperextension of the lumbar, thoracic, or cervical spine What is a Neutral Spine Video



How to Stay Tight • Staying tight refers to proper bracing when performing exercises to decrease the

likelihood of injury and increase performance • It is important to learn how to brace and use your full body when performing lifts

o For example: Bracing your upper body on lower body dominant lifts and bracing your lower body on upper body dominant lifts

• Learning how to brace your midsection, also known as "getting air", is an important component of creating intra-abdominal pressure and creating a more stable environment for your spine. Do not make the mistake of just pressing the belly out. Instead, think of expanding your entire midsection in all directions

How to Stay Tight Video

Using Leg Drive in the Bench Press • Leg drive, is an often overlooked but very important component of a successful bench

press • The most common position is a foot placement that allows your feet to be directly

under or slightly behind your knees. This stance is preferred because it still allows the lifter to keep their glutes on the bench (which is required for a successful lift in powerlifting) while not placing too much stress on the lower back

o Choices include feet tucked under the body, out in front, under the knees, spread out wide or tucked in close

• To create the most stable environment when bench pressing, it is important to be forcing your feet into the ground. It should be difficult for someone to try and move you once you are set up

Leg Drive in the Bench Press Video




Tripod Foot • Intended to create a more stable base of

support • 3 points of contact include: 1st metatarsal

head, 5th metatarsal head, and the heel • Common mistakes that display poor foot

pressure displacement include: letting the balls of the feet come off the floor, letting the arch of the foot collapse, or constantly staying on the toes

• It is important to keep a stable foot when performing lifts while distributing the majority of pressure through the "mid-foot" and heel to increase activation of the posterior chain

What is a Tripod Foot Video



Core

Ab Wheel Rollout • Intended to train anti-extension

stability of the anterior core • Use some type of padding placed

under the knees (airex pad, yoga mat, etc.)

• Keep slight posterior tilt of the pelvis, squeeze the glutes and control the movement throughout the full range of motion

• Start the movement kneeling with hips fully extended and grab onto the handles of the wheel

• Lower yourself by rolling the wheel forward, think of slowly lowering your hips to the floor rather than reaching with the arms

• Once you’ve reached your lowest point, pull the arms back and return to the starting position

• Common mistakes include: o Keeping hips flexed throughout or flexing them to return to starting position o Overarching the lower back o Not keeping constant tension in the anterior core or glutes

Ab Wheel Rollout Video



Farmer's Walk • Intended to train core stability,

shoulder stability, and grip strength • Start by holding weight at your sides

(dumbbells, kettlebells, farmer's walk handles, barbell, etc)

• Keep tension in the trapezius and actively retract and depress shoulder throughout the exercise

• DO NOT use straps • Common mistakes include:

o Letting the weight passively pull the shoulder downward

o Using too heavy of a weight and walking too fast

o Not bracing throughout the exercise

o Not exhibiting good posture while walking

Farmer's Walk Video



Hanging Knee Raise • Intended to train the anterior core • Set-up in the "hang" position of the pull-up, keeping tension in the lats • Initiate the movement by posteriorly tilting the pelvis • Raise the knees all the way to the chest and pull upward with the abdominals for added

ROM at the top of the movement • Lower the knees back to the start position • Control the movement throughout the full range of motion • Common mistakes include:

o Swinging and using momentum to complete the movement o Using the hip flexors to initiate the movement instead of posteriorly tilting the

pelvis

Hanging Knee Raise



Hollow Body Hold • Intended to train stability in the anterior core • Start lying in the supine position with arms straight overhead, while actively pushing

your lumbar spine into the ground • Raise your arms and legs slightly above the ground keeping tension in the anterior core

while keeping the lower back pressed against the ground and the pelvis tucked posteriorly

• Common mistakes include: o Losing the hollow body position and allowing the lumbar spine to come up off

the ground (creating space in between your lower back and the floor) o Raising arms and legs too much

Hollow Body Hold Video



Pallof Press • Intended to train rotary and core stability • Start by setting a band or cable to chest height • Position your body so that when your arms are fully extended, there is a 90 degree

angle between the band/cable and your arms • Stand in an athletic stance with hands against your chest and initiate movement by

extending the arms in a controlled fashion • Pause in this fully extended position for 3 seconds and return to the start position in a

controlled manner • Common mistakes include:

o Going too heavy and not being able to stand up straight, causing you to lean or not reach fully outward with the arms

o Arching the low back o Setting up too far forward or backward, not having arms and cable at 90 degree

angle

Pallof Press Video



RKC Plank • Intended to train core stability, anti-extension strength, and posterior pelvic tilt

strength • Set up is similar to a regular plank • Position your body with your elbows in line with your shoulders, but extended out so as

not to be directly under them. Feet are placed closer together, and knees are soft allowing the pelvis to tilt posteriorly. The glutes are squeezed and core braced for the duration of the set

• Common mistakes include: o Keeping the elbows directly under the shoulders o Placing the feet out too wide o Not bracing and just holding the position o Allowing the lower back to sag o Failing to maximally squeeze the glutes; losing tension in the glutes

RKC Plank Video



Straight Leg Sit-Up • Intended to train abdominal and hip flexor strength • Set up in a glute-ham developer in the supine position with the feet anchored

(dumbbells can also be used to anchor feet if you do not have access to a glute-ham developer)

• Place arms across chest • Under control, descend until

your torso is parallel to the ground

• Return to start position without rounding the lower back excessively; pull with the hip flexors and keep the chest tall

• Common mistakes include: o Going down too far

and allowing the lower back to arch excessively

o Rounding the lower back at the top

Straight Leg Sit up Video



Suitcase Hold • Intended to train core stability, shoulder stability, and grip strength • Start by holding a weight at your side (dumbbells, kettlebells, farmer's walk handles,

barbell, etc) • Keep tension in the traps and actively retract and depress the shoulder throughout the

exercise • DO NOT use straps • Common mistakes include:

o Letting the weight passively pull down the shoulder o Using too heavy of a weight and having to lean o Not bracing throughout the exercise

Suitcase Hold Video



Deadlift Variations

American Deadlift • Intended as an accessory movement for the deadlift • The American deadlift emphasizes greater glute activation over other variations due to

the posterior tilting of the pelvis • Set up with the bar close to your shins with your feet about hip width apart • Maintain vertical shins throughout the lift, and allow the bar to graze the body during

the ascent • Keep the lats tight, which will create tension throughout your upper body. • At the lockout, posteriorly tilt the pelvis by squeezing the glutes and allow some

rounding in the UPPER back while keeping the low back neutral • Only lower the bar to knee level, then reverse the movement back upward • Complete the desired number of reps, then return to the start position by sitting the

hips back and lowering the bar to the floor • Common mistakes include:

o Failing to sit back and maintain vertical shins

o Rounding the lower back o Overarching the lower back

American Deadlift Video



Bar Plus Band Deadlift • Intended as an accessory movement for the deadlift, with the additional benefit of

accommodating resistance throughout the lift, causing the loading to increase at the top of the movement

• Bands can be set up using band pegs or dumbbells, as well as draped over the bar and stepped on

• Perform using compensatory acceleration (trying to continuously accelerate the bar) • Perform with either a sumo or conventional stance • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Set up with the bar close to your shins in a comfortable stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body

during the ascent • Keep the lats tight, which will create tension throughout your upper body • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching

the lower back • Descend and return to the start position in the same fashion • Common mistakes include:

o Shrugging at the top of the movement o Using too much band tension o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Bar + Band Deadlift Video



Bar Plus Chain Deadlift • Intended as an accessory movement for the deadlift, with the additional benefit of

accommodating resistance throughout the lift, causing the loading to increase throughout the movement

• Chains can be draped over the bar or attached to special collars • Perform using compensatory acceleration (trying to continuously accelerate the bar) • Perform with either a sumo or conventional stance • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Set up with the bar close to your shins in a comfortable stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body


the lower back • Descend by sitting the hips back and returning the bar to the floor • Common mistakes include:

o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Over arching the lower back o Not maintaining a neutral spine throughout the lift

Bar + Chain Deadlift Video



Block Pulls (3-4") • Intended as an accessory movement to help build the deadlift • Block pulls can be used to build strength at a specific point where one is weak or as a

way to overload the movement by allowing the lifter to handle more weight than they typically can in a regular deadlift

• Block pulls are suitable for lifters who may not have the flexibility and mobility to get into a proper setup position with a regular deadlift

• Mats, plywood, bumper plates, or other material may be used to set the appropriate height (plywood cut into sheets and stacked are shown in the picture)

• Use blocks anywhere from 3-4 inches (3" blocks are shown in the picture) • Try to mimic the form and body position used in your regular deadlift off the floor • Set up with the bar close to your shins in either a sumo or conventional stance • Maintain vertical shins throughout the lift and allow the bar to graze the body during

the ascent • Keep the lats tight, which will create tension throughout your upper body • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching


o Setting blocks too high and using too short a range of motion o Setting up in a different position than your regular deadlift o Not maintaining vertical shins and turning the movement into a squat o Not maintaining a neutral spine throughout the lift Block Pull Video



Conventional deadlift • Intended to train the posterior chain and strengthen the grip • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Set up with the bar close to your shins in a comfortable stance (about hip width

apart) • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body

during the ascent • Keep the lats tight, which will create tension throughout your upper body • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by

arching the lower back • Descend by sitting the hips back and lowering the bar back to the start position • Common mistakes include:

o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Conventional Deadlift For an even more detailed tutorial for the deadlift Click Here




Deficit Deadlift • Intended as an accessory movement to help build the deadlift and develop strength off

the floor • Stand on a platform anywhere from 2-4" • Try to mimic the form and body position used in your regular deadlift off the floor • Set up with the bar close to your shins in either a sumo or conventional stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body



o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Standing on a platform that is too high and alters the lifters starting position

Deficit Deadlift Video



Eccentric Accentuated Deadlift • Intended as an accessory movement for the deadlift with a focus on developing strength

in the eccentric portion of the movement • Perform with either a sumo or conventional stance • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Perform the concentric portion of the movement as fast as possible while staying under

control • Set up with the bar close to your shins in a comfortable stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body


the lower back • SLOWLY descend and return to the start position by reaching back with the hips • The eccentric/lowering phase of the movement should take around 5 seconds to

complete • Upon returning to the starting position, reset before performing another rep • Common mistakes include:

o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Not controlling the descent for 3-5 seconds

Eccentric Accentuated Deadlift Video



Hack Lift • Intended as an accessory movement for the deadlift with the additional benefit of

increased loading on the quads • Set up in a comfortable stance (shoulder width apart) with the bar directly behind your

body, touching the back of the calves • Use a double overhand grip • Maintain a neutral head and spine throughout the lift • Make sure the bar skims the back of the body throughout the movement • This movement can be quite awkward for some lifters yet very comfortable for others • Common mistakes include:

o Setting up with the bar too far away from the back of the legs o Not maintaining a neutral spine throughout the lift o Having the bar collide with the glutes at the top

Hack Lift Video



Jefferson Deadlift • Intended as an accessory movement for

the deadlift with an emphasis on single leg strength

• Stand over the bar with your body at a 45 degree angle relative to the bar

• Adjust foot angle and stance width to what feels most comfortable – foot position will vary markedly from one lifter to the next

• Squat down and grip the bar. Your front hand should be in the palms up position and your rear hand in the palms down position

• Stand up with the bar while trying to maintain proper posture throughout the movement

• Repeat with the other side • Common mistakes include:

o Not bracing the midsection and allowing excessive lateral flexion Jefferson Deadlift Video


https://vimeo.com/80928044

Kettlebell Deficit Deadlift • Intended as an accessory movement for the deadlift with a greater emphasis on the

quads than a conventional deadlift • The kettlebell deficit deadlift is a great way to allow for learning proper deadlift

positioning while putting the lifter in a less compromising position • Stand on a platform anywhere from 2-4" with the kettlebell resting on the floor • Try to mimic the form and body position used in a regular deadlift off the floor • Create tension in your lats and brace before initiating the lift • During the lift, try to keep your torso slightly more upright than a conventional deadlift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching

the lower back • Descend by hinging at the hips and lowering the kettlebell to the start position • Common mistakes include:

o Shrugging at the top of the movement o Starting with the hips too low o Overarching the lower back o Not maintaining a neutral head and spine throughout the lift

Kettlebell Deficit Deadlift Video



Overcoming Isometric Deadlift • Intended as an accessory movement for the

deadlift with the additional benefit of developing strength at the lifter’s sticking point

• Perform with either a sumo or conventional stance

• Set the safety pins in a squat rack right at the lifter’s sticking point

• Set up with the bar close to your shins in a comfortable stance

• Maintain rather vertical tibias • Initiate the lift- once the bar hits the pins,

exert maximum effort against the bar in this position for 3-5 seconds

• Maintain a neutral head and spine throughout the lift

• Descend and return to the start position in the same fashion • Common mistakes include:

o Not pausing for long enough o Pausing in a position where you are already strong o Not performing the movement in the same fashion as your deadlift form

Overcoming Isometric Deadlift



Pause Deadlift • Intended as an accessory movement for the deadlift with

the additional benefit of developing strength at the bottom of the deadlift

• Perform with either a sumo or conventional stance • Set up with the bar close to your shins in a comfortable

stance • Initiate the lift- once the bar is lifted off the floor, pause for

3-5 seconds o This position should be about 2-4 inches off the

floor o Finish the lift as explosively as possible

• Maintain fairly vertical shins throughout the lift and allow the bar to graze the body during the ascent

• Keep the lats tight, which will create tension throughout your upper body


• Lockout the movement by extending the hips and squeezing the glutes, not by arching the lower back

• Descend by sitting the hips back and returning the bar to the floor

• Make sure each repetition starts from the floor with the weights at rest

• Common mistakes include: o Not pausing for long enough o Pausing in a position where

you are already strong o Shrugging at the top of the

movement o Not maintaining vertical shins and turning the

movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Pause Deadlift Video



Rack Pull • Intended as an accessory movement to help build the deadlift • The rack pull can be used to build strength at a specific point where one is weak or as a

way to overload the movement by allowing the lifter to handle more weight than they typically can in a regular deadlift

• Set the pins at a height just below your sticking point in the deadlift • Try to mimic the form and body position used in your regular deadlift off the floor • Set up with the bar close to your shins in either a sumo or conventional stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body



o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Setting pins at a height that allows too short a range of motion o Not mimicking normal deadlift mechanics

Rack Pull Video



Reverse Band Deadlift • Intended as an accessory movement for the deadlift with the additional benefit of

providing accommodating resistance throughout the lift, causing the loading to increase at the top of the movement

• Bands can be set up from the top of the power rack using band pegs or looped over a power rack

• Perform using compensatory acceleration • Perform with either a sumo or conventional stance • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Set up with the bar close to your shins in a comfortable stance • Maintain vertical shins throughout the lift and allow the bar to graze the body during


the lower back • Descend by sitting the hips back and returning the bar to the floor • Common mistakes include:

o Using a band that is too strong and provides too much assistance making the weight unrealistic and having a poor transfer to the actual deadlift

o Lack of intent to accelerate throughout a full range of motion o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Reverse Band Deadlift Video



Romanian Deadlift • Intended as an accessory movement for the deadlift with greater emphasis on the

hamstrings • Use a double overhand grip • Set up with the bar close to your shins in a conventional stance • The legs are kept stiff throughout the lift with the majority of the movement coming

from the hips not the knees • Maintain vertical shins throughout the lift and allow the bar to graze the body during


the lower back • Descend and return to just below the knee's (or as far as your range of motion allows

without rounding of the back or bending more at the knees), a stretch in the hamstrings should be felt

• Common mistakes include: o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a conventional

deadlift o Not skimming the body with the bar o Overarching the lower back o Not maintaining a neutral spine throughout the lift (rounding) o Going too far down and losing proper positioning

Romanian Deadlift Video



Speed Deadlift • Intended as an accessory movement for the deadlift with the additional benefit of

increasing rate of force development • Perform using compensatory acceleration • Perform with either a sumo or conventional stance • Set up with the bar close to your shins in a comfortable stance • Maintain fairly vertical shins throughout the lift and allow the bar to graze the body



o Lack of intent to accelerate throughout a full range of motion o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a squat o Over arching the lower back o Not maintaining a neutral spine throughout the lift o Not lifting smoothly; jerking and getting out of position

Speed Deadlift Video



Straddle Lift • Intended as an accessory movement for the deadlift with a greater emphasis on the

quads than a conventional deadlift • The straddle lift is a great way to allow for learning proper deadlift positioning while

putting the lifter in a less compromising position • Stand on two boxes • Try to mimic the form and body position used in your regular deadlift off the floor • Create tension in your lats and brace before initiating the lift • During the lift try to keep your torso slightly more upright than a conventional deadlift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • Descend and return to the start position in the same fashion • Common mistakes include:

o Shrugging at the top of the movement o Starting with the hips too low o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Standing on a platform that is too high which alters starting position o Not maintaining a neutral head and spine

Straddle Lift Video



Stiff Legged Deadlift • Intended as an accessory movement for the deadlift with greater emphasis on the

hamstrings and low back • Use a double overhand grip • Set up with the bar close to your shins in a conventional stance • The legs are kept stiff throughout the lift with the majority of the movement coming

from the hips, the knees are bent just enough to keep a neutral spine • Maintain vertical shins throughout the lift • Maintain a neutral head and spine throughout the lift • Allow the bar path to move in a straight line rather than grazing the body throughout

the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching

the lower back • Descend and return to just below the knees (or as far as your range of motion allows

without rounding of the back or bending more at the knees) • Common mistakes include:

o Shrugging at the top of the movement o Not maintaining vertical shins and turning the movement into a conventional

deadlift o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Going too far down and losing proper positioning

Stiff Leg Deadlift Video



Sumo Deadlift • Intended to train the legs and posterior chain • Use a double overhand grip until it is completely necessary to switch to a mixed grip • Set up with the bar touching your shins in a wide stance (feet outside of shoulder

width) with the feet turned outward • Maintain vertical shins throughout the lift and allow the bar to graze the body during

the ascent • Keep the lats tight, which will create tension throughout your upper body • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the


o Shrugging at the top of the movement o Not maintaining vertical shins and allowing the knees to jut forward o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Sumo Deadlift Video



Trap Bar Deadlift • Intended as an accessory movement for the deadlift with a greater emphasis on the

quads • The Hex Bar deadlift (also known as a Trap Bar) is a great way to allow for easier

learning of proper deadlift position, while getting a similar training effect and putting less stress on the low back and more on the quads

• Try to mimic form and body position used in your regular deadlift off the floor • Set up y standing in the middle of the hex bar with the bar centered to your body as

much as possible • Create tension in your lats and brace before initiating the lift • During the lift, try to keep your torso slightly more upright than a conventional deadlift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching


o Gripping the bar asymmetrically, causing the bar to tilt o Shrugging at the top of the movement o Starting with the hips too low o Overarching the lower back o Not maintaining a neutral spine throughout the lift

Trap Bar Deadlift Video



Trap Bar Deadlift from Deficit • Intended as an accessory movement for the deadlift with an emphasis on the quads • The deficit allows for the added benefit of building strength off the floor and increases

the movements range of motion • Stand on a platform anywhere from 2-4" • Try to mimic form and body position used in your regular deadlift off the floor • Set up standing in the middle of the hex bar with the bar centered to your body as much

as possible • Create tension in your lats and brace before initiating the lift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the


o Shrugging at the top of the movement o Starting with the hips too low o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Standing on a platform that is too high which alters the lifter’s starting position

Trap Bar Deadlift from Deficit



Posterior Chain

45 Degree Hyper • Intended to train the posterior chain with an emphasis on the glutes and hamstrings • Set up in a 45 degree back extension in the prone position with feet in the foot rests

o Some may feel this movement more if they perform the movement with a rounded UPPER back

o Keep the lumbar spine neutral, rounding only at the upper back o Some like to turn the feet outward, sometimes even more than 45 degrees

• Set pad to height where it is a few inches below the crease of the hip • Starting in the bottom position with hands crossed over chest, a stretch in the

hamstrings should be felt • If applicable, hold weight against chest, place band around neck, or place hands behind

head in "prisoner” position to increase difficulty • Initiate the movement by pushing hips into the pad and squeezing the glutes • Maintain a neutral head throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • At the top of the movement the body should be in a fairly straight line • Keep the ribs down during the movement, DO NOT hyperextend the back • Descend and return to the start position in the same fashion • Common mistakes include

o Overarching, allowing lumbar hyperextension o Not actively pushing hips into the pad to initiate the movement o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping on range of motion

45 Degree Hyper Video



American Hip Thrust • Intended to train the posterior chain with an emphasis on the glutes • Place your back on a bench (~16 inches) at about mid back level • Place feet on the floor about hip width apart with feet slightly flared (depending on

personal preference) • Use some type of padding over the bar, squat sponge, Hampton thick bar pad, or Airex

pad are great options • Roll the bar up the legs and position it at hip crease • Initiate the movement by pushing through the heels • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes while posteriorly

tilting the pelvis • At the top of the movement, shins should be vertical • Descend and return to the start position in

the same fashion • Keep the ribs down during the movement,

DO NOT hyperextend the back • Common mistakes include

o Not posteriorly pelvic tilting o Overarching, allowing lumbar

hyperextension o Pushing through toes o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping on

range of motion o Not using bar pad, causing pain, and decreasing muscle activity

American Hip Thrust Video



Back Extension • Intended to train the posterior chain with an emphasis on the glutes and hammies • Set up in a back extension in the prone position with feet in the foot rests

o Some may feel this movement work more if they perform the movement with a rounded UPPER back. Keep the lumbar spine neutral, rounding only at the upper back

o Some feel the movement work more when they flare their feet out, sometimes greater than 45 degrees

• Set pad to a height where it is a few inches below the crease of the hip • Start in bottom position with hands crossed over chest • If applicable hold a weight against your chest, place a band around the neck, or place

hands behind head in "prisoner position to increase difficulty • Initiate the movement by pushing hips into the pad and squeezing the glutes • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • At the top of the movement the body should be in a straight line • Keep the ribs down during the movement, DO NOT hyperextend the back • Descend and return to the start position in the same fashion • Common mistakes include

o Overarching, allowing lumbar hyperextension o Not actively pushing hips into the pad to initiate the movement o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping on range of motion

Back Extension Video



Barbell Glute Bridge • Intended to train the posterior chain with an emphasis on the glutes • Place your back on the floor with hips at 135 degrees and knees at 90 degrees, feet flat • Use some type of padding over the bar, squat sponge, Hampton thick bar pad, or Airex

pad are recommended • Bar is positioned at hip crease • Feet are around hip width apart and slightly flared (depending on personal preference) • Initiate the movement by pushing through the heels • Maintain a neutral spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • Descend and return to the start position in the same fashion • Keep the ribs down during the movement, DO NOT hyperextend the back • Common mistakes include

o Overarching, allowing lumbar hyperextension

o Pushing through toes o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping

on range of motion o Not using bar pad, which

causes pain and decreases muscle activity

Barbell Glute Bridge Video



Gliding Leg Curl • Intended to train the posterior chain with an emphasis on hamstrings • Set bar in power rack about waist to chest height with a bench out in front • Set up in the supine position with hands on the barbell in a comfortable grip width • Place feet out in front with heels on the bench • Start movement by bridging into full hip extension • Once in full hip extension, pull through the heels on the bench and pull the body

forward by flexing at the knee • Maintain a neutral head and spine throughout the lift • Return to start position by extending at the knee and then flexing at the hips • This movement is intended to have a smooth transition and flow while being under

control throughout • Common mistakes include

o Not separating the two motions o Overarching, allowing lumbar hyperextension o Not finishing with the glutes o Not fully extending the hips o Using excessive momentum

Gliding Leg Curl Video



Glute Ham Raise • Intended to train the posterior chain with an emphasis on the hamstrings • Set up in a glute ham developer lying face down with feet in the foot rests • Adjust the machine so you have about 2-4 inches between your knee and the pad • Starting position - body is parallel to the floor with a neutral spine

o If applicable hold a weight against your chest, place a band around the neck, or place hands behind head in "prisoner position to increase difficulty

• Initiate the movement by pulling with the hamstrings and flexing at the knees • Maintain a neutral head and spine throughout the lift • Keep hips fully extended throughout the entire range of motion, allowing movement to

only occur at the knee • Keep the ribs down during the movement, DO NOT hyperextend the back • Descend and return to the start position in the same fashion • Common mistakes include

o Going too far down and turning the movement into a back extension o Not maintaining hip extension throughout o Overarching, allowing lumbar hyperextension

Glute Ham Raise Video



Good Morning • Intended as an accessory movement for the deadlift and squat with greater emphasis on

the hamstrings and low back • Set up under the bar with a high bar position (specialty bars can be used to reduce

stress on shoulders and to vary the position of the load: safety squat bar, giant cambered bar, spider bar etc.)

• Walk out from the rack with hip to shoulder width stance • Movement is initiated by reaching back with your hips • Stop the descent when no more range of motion can be achieved without rounding the

back or bending more at the knees • The legs are kept stiff throughout the lift with the majority of the movement coming

from the hips and very little coming from the knees • Maintain vertical shins throughout the lift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching

the lower back • Common mistakes include:

o Not maintaining vertical shins and turning the movement into a squat o Letting the lower back round o Not maintaining a neutral spine throughout the lift o Going too far down and losing proper positioning

Good Morning Video



Hip Thrust • Intended to train the posterior chain with an emphasis on the glutes • Place your back on a bench just under your shoulder blades (~16 inches bench height) • Place feet on the floor about hip width apart and slightly flared (depending on personal

preference) • Use some type of padding over the bar, squat sponge, Hampton thick bar pad, or Airex

pad are recommended • Bar is positioned at the crease of the hips • Initiate the movement by pushing through the heels • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • At the top of the movement, shins should be vertical • Descend and return to the start position in the same fashion • Keep the ribs down during the movement, DO NOT hyperextend the back • Common mistakes include

o Overarching, allowing lumbar hyperextension o Pushing through toes o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping on range of motion o Not using a bar pad, which causes pain and decreases muscle activity

Hip Thrust Video



Kettlebell Swing • Intended to train the posterior chain, and as an accessory movement for the deadlift • Set up in a comfortable stance (about shoulder width apart) with the kettlebell placed

in front of the body • Use a double over hand grip • Reach out and grab the kettlebell and initiate the movement by ‘hiking’ the bell towards

your groin like a football • Extend the hips and contract your glutes forcefully to drive the kettlebell up • You can choose to allow the kettlebell to float up to shoulder level, or to imagine trying

to keep pencils in the armpits so that the elbows bend and the bell doesn’t float up as much – either way can be done effectively, but do not “front-raise” the bell up

• During the downward phase, keep the bell as close to your body as possible by keeping tension on your lats, don’t sit the hips back until the kettlebell reaches them

• Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Sitting back too soon on the downward phase o Letting the bell swing too far from the body o Turning the movement into a squat o Turning the movement into a squat o Not maintaining a neutral spine throughout the lift

Kettlebell Swing Video



Lying Leg Curl • Intended to train the posterior chain with an

emphasis on the hamstrings • Set up lying on the machine in the prone

position with feet anchored just above the heels and holding onto handles

• Start the movement by pulling the heels towards the butt and contracting the hamstrings

• Once in full knee flexion, pause for a moment • Return to start position under control • Maintain a fairly neutral head and spine

throughout the lift • This movement is intended to have a smooth

transition and flow while being under control throughout • Keep anterior core braced throughout the movement to prevent excessive anterior

pelvic tilt • Common mistakes include

o Overarching, allowing lumbar hyperextension o Going too heavy where excessive cheating is necessary

Lying Leg Curl Video



Nordic Ham Curl • Intended to train the posterior chain with an emphasis

on eccentric strength of the hamstrings • Set up face down with your feet anchored (options

include assistance from a partner or a Nordic ham bench)

• Place hands across chest • Keep hips fully extended throughout the movement • Start movement by lowering yourself down towards

the floor, controlling the descent with the hamstrings • Maintain a neutral head and spine throughout the lift • Use your hands to break the fall at the bottom • Common mistakes include

o Overarching and allowing lumbar hyperextension

o Not keeping hips fully extended throughout

o Using your hands for too much assistance

o Not controlling the eccentric portion enough

Nordic Ham Curl Video



Pendulum Quadruped Hip Extension • Intended to train the posterior chain

with an emphasis on the glutes and core stability

• Set up in quadruped position under a reverse hyper machine with one foot placed on the pendulum

• Squeeze the rails hard with the hands to brace the body

• Set padding under the knees (Airex pad)

• Keep slight bend in the knee throughout the range of motion

• Initiate the movement by pushing rearwards through the heel while staying under control

• Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not by arching

the lower back • Keep the ribs down during the movement, DO NOT hyperextend the back • Descend and return to the start position in the same fashion • Common mistakes include

o Overarching, allowing lumbar hyperextension o Poor set up position, leading to leg straightening out o Not finishing with the glutes o Going too heavy and skimping range of motion

Pendulum Quadruped Hip Extension Video



Pull-Through • Intended as an accessory movement for the deadlift with an emphasis on the entire

posterior chain • Can be performed using a band or a rope attached to a cable stack • Hold the attachment in between your legs • Walk out from the attachment with a shoulder to hip width stance • Initiate the movement by hinging at the hips and reaching back with your glutes • You should feel a stretch in the hamstrings at the bottom • Create tension in your lats • During the lift, try to keep your shins vertical • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending through the hips, not the lower back • Descend and return to the start position in the same fashion • Common mistakes include:

o Keeping the arms too far in front of the body at the top o Shrugging at the top of the movement o Starting with the hips too low o Overarching the lower back o Not maintaining a neutral spine throughout the lift o Leaning too far forward and not maintaining fairly vertical shins

Pull Through Video



Reverse Hyper • Intended to train the posterior

chain with an emphasis on the glutes and lower back

• Set up face down on the reverse hyper with the end of the pad between the belly button and hip crease

• Place hands on the handles • Hook feet into the pendulum (roller

or strap depending on style of reverse hyper)

• Keep slight bend in the knees throughout the movement

• Start movement by pulling heels rearwards and squeezing the glutes

• Maintain a neutral head and spine throughout the lift • Finish the movement by extending through the hips, not the lower back • At the top of the movement, the body should be in a straight line with no excessive arch

in the low back • Descend and return to the start position in the same fashion • This movement is intended to have a smooth transition and flow while being under

control throughout • Common mistakes include

o Overarching, allowing lumbar hyperextension o Rounding the low back as the pendulum swings under the machine o Not finishing with the glutes o Not reaching full lockout o Going too heavy and skimping on range of motion

Reverse Hyper Video



Seated Band Abduction • Intended to train the glutes in their hip external rotation capacity • Set up in the seated position with a band wrapped just below the knee • Set feet about hip width apart with good posture and vertical shins • Start the movement by forcing the knees outward and abducting the legs • Rise onto the outer edge of the feet as you abduct the thighs • Pause for a second at the end of the range of motion • Return to start position by adducting the legs • Be sure to keep constant tension on the band throughout the full range of motion • Maintain a neutral head and spine throughout the lift • This movement in intended to have a smooth transition and flow while be under

control throughout • Keep anterior core braced throughout the movement to prevent excessive anterior

pelvic tilt • Experiment with trunk angle and find where you can feel it most in the glutes • Common mistakes include

o Overarching, allowing lumbar hyperextension o Not keeping constant tension on the band o Using momentum o Not tinkering to determine the best position for you

Seated Band Abduction Video



Seated Good Morning • Intended to train the posterior chain

with an emphasis on the mid back and thoracic extensors

• Set up a bench inside of a squat rack or squat stands

• Set J-hooks to a position that will allow you to unrack the weight while in the seated position

• Un-rack the barbell and move back on the bench to make sure you will not hit the squat stands or rack when performing the movement

• Throughout the movement keep the lower back neutral allowing the upper back to move from extension to flexion

• Start the movement in a tall seated position, allowing the upper back to move into flexion and allowing the upper body to lean forward, closer to the bench

• Stop the downward movement when you cannot achieve anymore range of motion without maintaining a neutral lumbar spinal position

• Return to the start position by extending the thoracic spine, ending in a tall seated position

• Common mistakes include o Overarching, allowing lumbar hyperextension o Failing to prevent lumbar flexion o Going too heavy and skimping on range of motion

Seated Good Morning Video



Sumo Good Morning • Intended as an accessory movement for the deadlift and squat with greater emphasis on



• Walk out from the rack and set up with a wide stance outside of shoulder width • Movement is initiated by reaching back with your glutes • Stop the descent when no more range of motion can be achieved without rounding the

back or bending more at the knees • The legs are kept stiff throughout the lift with the majority of the movement coming

from the hips and very little coming the knees • Maintain vertical shins throughout the lift • Maintain a neutral head and spine throughout the lift • Lockout the movement by extending the hips and squeezing the glutes, not arching the

lower back • Common mistakes include:

o Not maintaining vertical shins and turning the movement into a squat o Going too heavy and skimping on range of motion o Going too far down and losing proper spinal positioning

Sumo Good Morning Video



Suspended Good Morning • Intended as an accessory movement for the deadlift and squat with greater emphasis on



• Set barbell in safety chains or ropes in the lifter’s bottom position of the good morning (safety pins can also be used but chains are desired)

• Set the feet about hip to shoulder width apart • Movement is initiated from bottom position of the good morning on the chains by

contracting your glutes and pulling your hips forward • The legs are kept stiff throughout the lift with the majority of the movement coming

from the hips and very little bend coming from the knees • Maintain vertical shins throughout the lift • Maintain a neutral head and spine throughout the lift • Once at the top position, return to the bottom of the lift by reaching back with the glutes • Pause and let the weight settle on the chains after each rep • Common mistakes include:

o Not maintaining vertical shins and turning the movement into a squat o Letting the lower back round o Squatting the weight up from the bottom position o Not pausing and letting the weight settle after each rep

Suspended Good Morning Video



Seated Leg Curl • Intended to strengthen the hamstrings • Set up in the seated position with feet

anchored and holding onto handles • Start movement by pulling heels towards

your butt and contracting the hamstrings • Once in full knee flexion pause for a second • Return to start position under control • This movement is intended to have a smooth

transition and flow while being under control throughout

• Common mistakes include o Not lining up the knee with the axis of

rotation o Going too heavy where excessive

cheating is necessary

Seated Leg Curl Video



Seated Thoracic Extension • Intended to train the posterior chain with an emphasis on the mid back and thoracic

extensors • Set up sitting on a bench with feet slightly wider than shoulder width apart • Place a kettlebell or dumbbell in between your legs • Reach down and grab the weight with a neutral lumbar spine and flexed thoracic spine • Initiate the movement by extending the thoracic spine, moving from flexion to

extension • Pause at the top of the movement for 1 second • At the top of the movement, your lumbar spine should be in neutral - extension of the

thoracic spine is acceptable • DO NOT hyperextend the low back • Descend and return to the start position by allowing the thoracic spine to move into

flexion while still keeping the lumbar spine in a neutral position • Common mistakes include

o Overarching, allowing lumbar hyperextension o Rounding the lumbar spine o Not reaching full lockout

Seated Thoracic Extension Video



Thoracic Extension on GHD • Intended to train the posterior chain with

an emphasis on mid back and thoracic extensors

• Set up face down in a GHD with pad placed at belly and feet hooked under foot attachments

• Hold weight across upper chest or drape chains/band over upper back/neck

• Start in bottom position with body draped over the GHD pad

• Initiate the movement by extending the thoracic spine, moving from flexion to extension

• Pause at the top of the movement for 1 second

• At the top of the movement, your lumbar spine should be in neutral - extension of the thoracic spine is acceptable

• DO NOT hyperextend the low back • Descend and return to the start position in the same fashion • Common mistakes include

o Overarching, allowing lumbar hyperextension o Not reaching full lockout o Not allowing the mid/upper back into enough flexion to start the movement o Going too heavy and skimping on range of motion

Thoracic Extension on GHD Video



Valslide Leg Curl • Intended to train the

posterior chain with an emphasis on hamstrings

• Set up in the supine bridge position on floor with sliders under the heels

• Start movement by bridging into full hip extension

• Once in hip extension, flex the knees under control

• Once fully flexed, return to start position by extending at the knees under control

• Maintain a neutral spine throughout the lift

• This movement in intended to have a smooth transition and flow while being under control throughout

• Keep anterior core braced throughout the movement to prevent excessive anterior pelvic tilt

• Common mistakes include o Overarching, allowing lumbar hyperextension o Not finishing with the glutes o Not fully extending the hips o Using momentum

Valslide Leg Curl Video



Press Variations 2-Board Press • Intended as an accessory movement to help build the bench press with an emphasis on

the triceps and the lockout portion of the bench press • The 2-board press can be used to build strength at a specific point where one is weak or

also as a way to overload the movement allowing the lifter to handle more weight than they typically can in a regular bench press

• Try to mimic exact form and body position used in a regular bench press to allow for the best transfer

• Set up in a supine position on the bench and use normal bench press set up o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor and creating full

body tension o Place hands in bench press grip or closer for additional triceps development o Take a big breath before the lift and brace the core, ‘get tight’

• Training partner will place the board on the lifter’s chest right before liftoff • Un-rack the barbell by pulling the bar out with the lats, rather than pushing the bar up

o A hand off is highly recommended to allow the lifter to maintain proper setup • Start the movement by breaking at the elbows and tucking them at ~45 degree angle

relative to the body • At the bottom position, the bar should touch around the upper abdomen and lower

chest (obviously the 2-board will be in between) • Explode off the board by pressing the body back into the bench and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Using different form and technique from normal bench press o Touching the board differently every time in training - make sure you use the

same technique every time you board press or make sure you note the different techniques used. That way you can break records with the same technique Different techniques include: bouncing, soft touch, hard touch, long pause,

sinking, etc. o Allowing excessive elbow flare o Allowing shoulders to come out of

stable position 2 Board Press Video



Axel Incline Press • Intended as an accessory movement to help build the bench press with an emphasis on

the triceps and shoulders • Axel bar is a thick bar used to build up grip and wrist strength while reducing stress on

the joints • Set up in a supine position on the incline bench (30-60 inclination is ideal)

o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor and creating full

body tension o Place hands in bench press grip, or closer for additional triceps development, o Take a big breath before the lift and brace the core

• Start the movement by breaking at the elbows and tucking them at ~45 degree angle relative to the body

• Upon reaching the chest (or just above the chest if you have exceptionally long forearms or limited shoulder mobility) pause for 1-2 seconds

• Explode off the chest by pressing the body back into the bench and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Not maintaining full body tension o Allowing excessive elbow flare o Allowing shoulders to come out of a stable position

Axel Incline Press Video



Axel Military Press • Intended as an accessory movement to help build the bench press and to build strength

and mass in the shoulders and upper back • Axel bar is a thick bar used to build up grip and wrist strength while reducing stress on

the joints • Set bar in rack placed about shoulder height • Un-rack the bar with a moderate grip width (slightly wider than shoulder width) • In the bottom position, create a “shelf" by keeping tension in the lats and upper back • Squeeze the glutes tight and brace the anterior core throughout the movement to keep

the spine in a strong and neutral position • Start the movement by driving the bar overhead, keeping the elbows tucked

o Allow slight elbow flare at around half way up on the ascent o Think about pushing yourself away from the bar

• Keep the bar as close to the face as possible when pressing • Lockout the movement by extending the elbows • Upon reaching lockout, return to the starting position by lowering the weight in a

controlled manner • Allow the elbows to tuck back in • Common mistakes include:

o Allowing excessive elbow flare o Allowing excessive arching of the lower back o Allowing shoulders to come

out of stable position o Not utilizing full range of

motion

Axel Military Press Video



Axel Push Press • Intended as an accessory movement to help build the bench

press and build strength and mass in the shoulders and upper back

• In the push press, the press is preceded by a knee dip or what is known as leg drive, this allows you to handle more weight than a strict military press and will get you used to using heavier weights

• Axel bar is a thick bar used to build up grip and wrist strength and reduce stress on the joints

• Set bar in rack placed about shoulder height • Un-rack the bar with a moderate grip width (slightly wider

than shoulder width) • In the bottom position, create a “shelf" by keeping tension in the lats and upper back • Squeeze the glutes tight and brace the anterior

core throughout the movement to keep the spine in a strong and neutral position

• Start the movement by dropping into a quarter squat and exploding upwards

• Drive the bar overhead, keeping the elbows tucked

o Allow slight elbow flare at around half of the way up on the ascent

• Aim to make this transition as smooth and efficient as possible

• Keep the bar as close to the face as possible when pressing

• Lockout the movement by extending the elbows

• Upon reaching lockout, return to the starting position by lowering the weight in a controlled manner

• Allow the elbows to tuck back in on the descent

• Common mistakes include: o Dipping too far into a squat o Not having a smooth transition between dip and drive

phase causing the movement to be choppy and limiting transfer of energy

o Allowing excessive arching of the lower back o Allowing shoulders to come out of a stable position o Not utilizing full range of motion

Axel Push Press Video



Bar Plus Band Bench • Intended as an accessory movement to help build the bench press, with the additional

benefit of accommodating resistance throughout the lift causing the load to increase at the top of the movement

• Bands can be set up using band pegs, dumbbells, or anchored to the bottom of a power rack

• Perform using compensatory acceleration (trying to continuously accelerate the bar) • Try to mimic the exact form and body position used in a regular bench press to allow

for the best transfer • Set up in a supine position on the bench and use a normal bench press set up

o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor creating full body

tension o Place hands in bench press grip or closer for additional triceps development, o Take a big breath before the lift and brace the core

• Un-rack the barbell by pulling the bar out with the lats, rather than pushing the bar up o A hand off is highly recommended to allow the lifter to maintain proper setup


• At the bottom position, the bar should touch around the upper abdomen and lower chest


o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position o Not pressing with maximal effort and not using compensatory acceleration

Bar Plus Band Bench Press Video




Bar Plus Chain Bench • Intended as an accessory movement to help build the bench press, with the additional

benefit of accommodating resistance throughout the lift, causing the load to increase at the top of the movement

• Chains can be draped over the bar or collars • Perform using compensatory acceleration • Try to mimic exact form and body position used in a regular bench press to allow for

the best transfer • Set up in a supine position on the bench and use normal bench press set up







o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position o Not pressing with maximal effort and not using compensatory acceleration

Bar Plus Chain Bench Press Video



Bench Press • Set up in a supine position on the bench







o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position o Not utilizing leg drive o Bouncing the bar off the chest o Not maintaining neutral wrist position

Bench Press Video

For a more detailed tutorial of the Bench Press Click Here




Buffalo Bar or Cambered Bar Bench • Intended as an accessory movement to help build the bench press with an emphasis on

the chest and bottom end strength • Using a cambered bar (buffalo bar) adds additional ROM, forcing the lifter to descend

deeper, which helps build bottom end strength • Try to mimic the exact form and body position used in a regular bench press to allow

for the best transfer • Set up in a supine position on the bench and use a normal bench press set up


tension o Place hands in bench press grip or closer for additional triceps development o Take a big breathe before the lift and brace the "core"





o Using different form and technique from normal bench press o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position

Buffalo Bar Bench Video




Close-Grip Bench Press • Intended as an accessory movement to help build the bench press with an emphasis on

the triceps and anterior deltoids • Take a closer grip than normal bench press grip (about a half to full hand width closer)

o DO NOT make the mistake of using a grip that is so close that you lose stability and vastly change the mechanics of the movement which will not lead to positive transfer – a few inches narrower suffices

• Try to mimic form and body position used in a regular bench press to allow for the best transfer of lifts

• Set up in a supine position on the bench and use a normal bench press set up o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor creating full body

tension o Take a big breathe before the lift and brace the "core"





o Using a grip so close that it alters technique and overstresses the wrists o Using different form and technique from a normal bench press o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position

Close Grip Bench Press Video




Decline Press • Intended as an accessory movement to help build the bench press with an emphasis on

the lower chest and increased lat involvement • Try to mimic form and body position used in a regular bench press to allow for the best

transfer • Set up in a supine position on the bench and attain normal bench press set up

o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position o Place hands in bench press grip or closer for additional triceps development o Take a big breathe before the lift and brace the "core"



• At the bottom position, the bar should touch around the upper abdomen • Explode off the chest by pressing the body back into the bench and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Using different form and technique from a normal bench press o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position o Touching too high on the chest

Decline Press Video



Eccentric Accentuated Bench • Intended as an accessory movement to help build the bench press with an emphasis on

developing eccentric strength • Try to mimic exact form and body position used in a regular bench press to allow for



tension o Place hands in bench press grip, or closer for additional triceps development, o Take a big breathe before the lift and brace the "core"



• The eccentric (lowering) phase of the movement should take 3-5 seconds to complete • At the bottom position, the bar should touch around the upper abdomen and lower

chest • Upon reaching the chest, pause for 1-2 seconds • Explode off the chest by pressing the body back into the floor and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Lowering the bar too fast o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position

Eccentric Accentuated Bench Video



Floor Press • Intended as an accessory movement to help build the bench press with an emphasis on

the triceps • The smaller range of motion decreases stress on the shoulder and involvement of the

chest during the press • Try to mimic form and body position used in regular bench press to allow for the best

transfer of lifts • Set up in a supine position on the bench and use normal bench press set up


tension o Place hands in bench press grip or closer for additional triceps development, o Take a big breathe before the lift and brace the "core"



• The bar should follow the same path it would typically travel in a full bench press • Once the upper arm touches the floor, pause for 1-2 seconds • Explode up by pressing the body back into the floor and away from the bar • Lockout the movement by extending the triceps • Feet can either be planted on ground, or legs can lie flat on the ground • Common mistakes include:

o Bouncing off the floor o Using different form and technique from normal bench press o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of stable position

Floor Press Video



Incline Press • Intended as an accessory movement to help build the bench press with an emphasis on

the upper chest and shoulders • Set up in a supine position on the incline bench (30-60 inclination is ideal)

o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor, creating full body

tension o Place hands in bench press grip or closer for additional triceps development o Take a big breath before the lift and brace the core

• Upon reaching the chest (or just above the chest if you have exceptionally long forearms or limited shoulder mobility) pause for 1-2 seconds


o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of a stable position

Incline Press Video



Log Press • Intended as an accessory movement to help build the bench press and build strength

and mass in the shoulders and upper back • The log press has a neutral handle grip which reduces the stress on the shoulders,

making it a safer overhead press variation for athletes susceptible to shoulder injury • Start with the bar on the floor • Clean the weight up to your shoulders • In the front racked position, create a “shelf" by keeping tension in the lats and upper

back • Squeeze the glutes tight and brace the anterior core throughout the movement to

prevent the spine from going into excessive extension • Start the movement by driving the bar overhead, keeping the elbows tucked

o Allow slight elbow flare around half of the way up on the ascent • Keep the log as close to the face as possible when pressing • Lockout the movement by extending the elbows • Upon reaching lockout return to the starting position by lowering the weight in a


o Allowing excessive elbow flare o Allowing excessive arching of the lower back o Allowing shoulders to come out of stable position o Not utilizing full range of motion

Log Press Video



Military Press • Intended as an accessory movement to help build the bench press and increase strength

and mass in the shoulders and upper back • Set bar in rack placed about shoulder height • Un-rack the bar with a moderate grip width (slightly wider than shoulder width) • In the bottom position, create a “shelf" by keeping tension in the lats and upper back • Squeeze the glutes tight and brace the anterior core throughout the movement to

prevent excessive lumbar hyperextension • Start the movement by driving the bar overhead, keeping the elbows tucked

o Allow slight elbow flare around half of the way on the ascent o Think about pushing yourself away from the bar

• Keep the bar as close to the face as possible when pressing • Lockout the movement by extending the elbows • Upon reaching lockout, return to the starting position by lowering the weight in a



Military Press Video



Overcoming Isometric Bench • Intended as an accessory movement to help build

the bench press with an emphasis on developing isometric strength in a specific range of motion (ideally around the lifter’s sticking region)

• Bottom safety pins are set just below the lifter’s sticking region, top safety pins are set several inches above the bottom pins

• Try to mimic exact form and body position used in regular bench press to allow for the best transfer

• Set up in a supine position on the bench and use normal bench press set up

o Set shoulders in a stable position (retracted AND depressed)

o Plant feet in a stable position while driving them into the floor, creating full body tension

o Place hands in bench press grip, or closer for additional triceps development,

o Take a big breath before the lift and brace the core

• Press off the pins by pressing the body back into the floor and away from the bar

• Upon reaching the next set of pins, exert maximal effort against the pins for 3-5 seconds

• Relax and return to starting position • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Not being set properly before initiating the lift o Not pressing

maximally against the pins

o Setting pins at inappropriate height

o Allowing shoulders to come out of a stable position

Overcoming Isometric Bench Press Video





Pause Bench • Intended as an accessory movement to help build the bench press with an emphasis on

building explosive strength off the chest by decreasing the effect of the stretch shortening cycle


• Set up in a supine position on the bench and use normal bench press set up o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor, creating full body

tension o Place hands in bench press grip, or closer for additional triceps development, o Take a big breath before the lift and brace the core

• Un-rack the barbell by pulling the bar out with the lats, rather than pushing the bar up • Start the movement by breaking at the elbows and tucking them at ~45 degree angle

relative to the body • Pause at the bottom position of the bench press for 3-5 seconds

o The bar should touch around the upper abdomen and lower chest • Explode off the chest by pressing the body back into the bench and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Not pausing long enough o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of stable position

Pause Bench Press Video



Push Press • Intended as an accessory movement to help build the

bench press and add strength and mass to the shoulders and upper back

• The press is preceded by a knee dip or what is known as leg drive, this allows you to handle more weight than a strict military press and will get you used to using heavier weights

• Set bar in rack placed about shoulder height • Un-rack the bar with a moderate grip width (slightly

wider than shoulder width) • In the bottom position, create a “shelf" by keeping

tension in the lats and upper back • Squeeze the glutes tight and brace the

anterior core throughout the movement to keep the spine in a neutral and strong position

• Start the movement by dropping into a quarter squat and exploding upwards

• Drive the bar overhead, keeping the elbows tucked

o Allow slight elbow flare at around half of the way up on the ascent

• Aim to make this transition as smooth and efficient as possible

• Keep the bar as close to the face as possible when pressing

• Lockout the movement by extending the elbows

• Upon reaching lockout, return to the starting position by lowering the weight in a controlled manner

• Allow the elbows to tuck back in • Common mistakes include:

o Dipping too far into a squat o Not having a smooth transition between dip and drive

phase, causing the movement to be choppy and limiting transfer of energy


Push Press Video



Rack Bench Press • Intended as an accessory movement to help build the bench press with an emphasis on

developing maximal strength at a specific point in the lifter’s range of motion • Benching from a dead stop will strengthen the concentric portion of your bench press

and will also teach you how to ‘stay tight' and create full body tension prior to initiating the lift

• Safety pins are set up to right under the lifter’s sticking point • Try to mimic exact form and body position used in a regular bench press to allow for



tension o Place hands in bench press grip, or closer for additional triceps development o Take a big breath before the lift and brace the core


• Press off the pins by pressing the body back into the floor and away from the bar • Lockout the movement by extending the triceps • Return to start position by breaking at the elbows and tucking them at ~45 degree

angle relative to the body • Once returning to the pins (starting position), pause and reset before completing

another rep • Common mistakes include:

o Not being set properly before initiating the lift o Setting pins at inappropriate height o Allowing excessive elbow flare and lower the bar to improper position o Not allowing weight to settle in between reps

Rack Bench Press Video




Reverse Band Bench • Intended as an accessory movement to help build the bench press with the additional

benefit of accommodating resistance throughout the lift which causes the loading to increase at the top of the movement

• Bands can be set up from the top of the rack using band pegs, or anchored to the power rack

• Perform using compensatory acceleration (trying to continuously accelerate the bar)


• Set up in a supine position on the bench and attain normal bench press set up

o Set shoulders in a stable position (retracted AND depressed)

o Plant feet in a stable position while driving them into the floor, creating full body tension

o Place hands in bench press grip, or closer for additional triceps development

o Take a big breath before the lift and brace the core

• Un-rack the barbell by pulling the bar out with the lats, rather than pushing the bar up



• Explode off the chest by pressing the body back into the bench and away from the bar

• Lockout the movement by extending the triceps

• Common mistakes include: o Using too much band tension making the lift

too easy o Using different form and technique from

normal bench press o Touching the chest differently every time in

training. o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of stable

position o Not pressing with maximal effort and not using compensatory acceleration Reverse Band Bench Press Video



Seated Axel Press • Intended as an accessory movement to help build the bench press and increase strength

and mass in the shoulders and upper back • Using a seat requires less core stabilization and body control, allowing the lifter to

utilize more weight than in a traditional standing overhead press • An axel bar is a thick bar used to build up grip and wrist strength and reduce stress on

the joints • Set bar in seated military press rack • Un-rack the bar with a moderate grip width (slightly wider than shoulder width) • In the bottom position, create a “shelf" by keeping tension in the lats and upper back • The bar should be positioned at the base of the neck • Start the movement by driving the bar overhead, keeping the elbows tucked

o Allow slight elbow flare at around half of the way up on the ascent • Keep the bar as close to the face as possible when pressing • Lockout the movement by extending the elbows • Upon reaching lockout, return to the starting position by lowering the weight in a

controlled manner • Common mistakes include:

o Allowing excessive elbow flare o Allowing excessive arching of the lower back o Allowing shoulders to come

out of stable position o Not utilizing full range of

motion

Seated Axel Press Video



Seated Military Press • Intended as an accessory movement to help build

the bench press and increase strength and mass in the shoulders and upper back

• Using a seat requires less core stabilization and body control, allowing the lifter to utilize more weight than in a traditional standing overhead press

• Raise the dumbbells so that the thumbs are in line with the ears. If using a barbell, unrack the barbell so that it is at the base of the neck

• In the bottom position, "create a shelf" by keeping tension in the lats and upper back

• Start the movement by driving the dumbbells or barbell overhead

o When performing the barbell variation, keep the elbow tucked and allow the them to flare at around half way up

• If using dumbbells, keep them in line with the torso • Lockout the movement by extending the elbows • Upon reaching lockout, return to the starting

position by lowering the weight in a controlled manner

• Common mistakes include: o Allowing excessive elbow flare o Allowing shoulders to come out of stable position o Not utilizing full range of motion

Seated Military Press Video



Sling-Shot Bench • Intended as an accessory movement to help build the bench press with the additional

benefit of accommodating resistance throughout the lift which causes the loads to increase at the top of the movement

• The sling-shot allows you to use more weight and is a good tool to build top end strength – it also reduces stress on the shoulders and pecs and gives the ability to load the triceps to a greater degree for added strength development

• Pull the slingshot onto the upper arm • Try to mimic exact form and body position used in regular bench press to allow for the

best transfer • Set up in a supine position on the bench and use normal bench press set up







o Using different form and technique from normal bench press o Improper placement of the slingshot o Allowing excessive elbow flare o Allowing shoulders to come out of stable position

Slingshot Bench Press Video



Speed Bench • Intended as an accessory movement to help build the bench press with the purpose of

increasing rate of force development and explosive strength • Speed bench is used on dynamic effort days. Both the eccentric and concentric portions

of the lift are performed rapidly • Try to mimic exact form and body position used in a regular bench press to allow for

the best transfer • Set up in a supine position on the bench and use a normal bench press set up


tension o Place hands in bench press grip, or closer for additional triceps development o Take a big breath before the lift and brace the core



chest • Explode off the chest by pressing the body back into the bench and away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Using different form and technique from normal bench press o Allowing excessive elbow flare o Not maintaining a braced bench press position o Allowing shoulders to come out of stable position o Not pressing with maximal effort and using compensatory acceleration

Speed Bench Video



Swiss Bar/Football Bar Bench • Intended as an accessory movement to help build the bench press with a neutral grip on

the bar which decreases stress on the shoulders • This allows lifters with beat up shoulders to train the bench press more frequently • Try to mimic exact form and body position used in a regular bench press to allow for

the best transfer • Set up in a supine position on the bench and attain normal bench press set up


tension o Take a big breath before the lift and brace the core




o Using different form and technique from normal bench press o Allowing excessive elbow flare o Allowing shoulders to come out of stable position

Swiss Bar Bench Press Video



Thick Bar Bench • Intended as an accessory movement to help build the bench press • The thick bar is thicker than a competition bar and is used to build up grip and wrist

strength and reduce stress on the joints • Mimic exact form and body position used in regular bench press to allow for the best

transfer • Set up in a supine position on the bench and use normal bench press set up






o Using different form and technique from a normal bench press o Allowing excessive

wrist extension o Allowing excessive

elbow flare o Allowing shoulders

to come out of stable position

Thick Bar Bench Press Video



Weight-Releaser Bench • Intended as an accessory movement to help build the bench press with the intent to

increase rate of force development and explosive strength • Weight releasers are used for a post activation potentiating effect and utilizes a greater

load on the eccentric phase of the movement then releasing at the bottom of the lift, allowing for a more explosive concentric phase

• Set weight releasers to appropriate height so they unload in the bottom position of the press, and hook them on the collars of the bar

• Perform using compensatory acceleration • Try to mimic exact form and body position used in

regular bench press to allow for the best transfer • Set up in a supine position on the bench and use

normal bench press set up o Set shoulders in a stable position (retracted

AND depressed) o Plant feet in a stable position while driving them

into the floor, creating full body tension o Place hands in bench press grip, or closer for

additional triceps development, o Take a big breathe before the lift and brace the

"core" • Un-rack the barbell by pulling the bar out with the lats,

rather than pushing the bar up • Start the movement by breaking at the elbows and

tucking them at ~45 degree angle relative to the body


• Explode off the chest by pressing the body back into the bench and away from the bar

• Lockout the movement by extending the triceps

• Common mistakes include: o Not setting weight

releasers to the appropriate height and lowering the weight too quickly

o Using different form and technique from normal bench press o Allowing excessive elbow flare o Allowing shoulders to come out of stable position o Not pressing with maximal effort and using compensatory acceleration

Weight Releaser Bench Press Video



Weighted Dips • Intended as an accessory movement to help build the bench press while focusing on

building the lower chest and triceps • Set up with a comfortable grip width (slightly wider than shoulder width) • Keep tension in the upper and mid back throughout the movement while maintaining

stability in the scapulae • Start the movement by breaking at the elbows • Ideally the upper arms should be parallel to the floor in the bottom position

o Only go down as far as your flexibility and range of motion allows • Maintain a slight forward lean throughout the motion • Return to starting position by pushing yourself away from the bar • Lockout the movement by extending the triceps • Common mistakes include:

o Allowing excessive elbow flare or setting up too wide o Allowing shoulders to come out of a stable position o Failing to utilize a forward lean Weighted Dips Video



Weighted Push-Ups • Intended as an accessory movement to help build the bench press and strengthen the

chest and triceps • Set up with a comfortable hand width (about slightly wider than shoulder width) • Keep tension in the upper and mid back throughout the movement • Make sure your body is in a straight line, keeping the head and neck neutral and the

core braced o Maintain tension in the core and glutes throughout the movement making sure

the hips do not sag • Start the movement by breaking at the elbows and tucking them at ~45 degree angle

relative to the body • In the bottom position your chest should

gently touch the floor • Return to starting position by pushing

yourself away from the floor • Lockout the movement by extending the

triceps • Common mistakes include:

o Allowing excessive elbow flare o Allowing shoulders to come out of

stable position o Allowing the butt to sag o Not maintaining neutral head and

spine o Skimping on range of motion

Weighted Push-Ups Video





Wide-Grip Bench Press • Intended as an accessory movement to help build the bench press, this variation places

more stress on the pecs than a standard width bench press • Wide grip is set (1/2-1 full fist size) outside of normal grip - for many lifters this will be

outside of the power rings • Mimic exact form and body position used in a regular bench press to allow for the best

transfer • Set up in a supine position on the bench and use normal bench press set up

o Set shoulders in a stable position (retracted AND depressed) o Plant feet in a stable position while driving them into the floor to create full body

tension o Place hands in wide bench press grip o Take a big breathe before the lift and brace the "core"




o Going too wide with the grip, compromising the shoulders o Using different form and technique from normal bench press o Allowing excessive elbow flare o Allowing the shoulders to come out of stable position

Wide Grip Bench Press Video



Quad Support Backward Sled Drag • Intended as an accessory movement for the squat with an emphasis on the quads • Use a surface that will allow the sled to slide without jerking • Grab into the handles, maintain some tension in the shoulder blades so they are in a

stable position • Keep a slight bend in the elbows • Stand upright with and maintain a neutral head and spine • Start the movement by taking a step towards the rear and driving through the mid-foot • Common mistakes include:

o Using too short of a range of motion o Pulling the sled with the arms o Allowing the weight to pull the shoulders forward and out of a stable position

Backward Sled Drag Video



Goblet Squat • Intended as an accessory movement for the squat with emphasis on teaching proper

form and grooving good mechanics • The "goblet" position places the load in front of the lifter’s body, shifting the center of

mass forward, which allows the lifter to stay more upright • Grab a kettlebell or dumbbell holding it against your chest

o DO NOT let the weight drift away from your body • Set feet in a narrow to moderate stance width • Sit straight down and force the knees out • In the bottom position, the elbows should end up just inside of the knees and the chest

should stay tall • Maintain an upright torso with the head and spine neutral throughout the movement • Common mistakes include

o Letting the weight drift away from body o Not reaching depth, skimping on range of motion o Allowing the elbows to go outside of the knees instead of inside o Not maintaining an upright torso o Sitting back over the legs rather than squatting down between the legs

Goblet Squat Video



Hack Squat • Intended as an accessory movement for the

squat with an emphasis on the quads • Set feet in a close to moderate stance • Keep head flat against pad • Start the movement by squatting down

between the knees • Descend under control, going as deep as

comfortably possible • Pause in the bottom position for 1-2

seconds • Push through heels and mid-foot to return

to the starting position • Maintain a neutral head and spine

throughout the movement • Common mistakes include

o Not reaching depth, skimping on range of motion

o Allowing the knees to cave in o Not maintaining

neutral head and spine

o Rising up onto toes

Hack Squat Video



Leg Extension • Intended as an accessory movement for the squat with an emphasis on the quads • Sit in leg extension machine with your back placed against the pad • Adjust the machine to the appropriate setting

o Knee should be in line with axis of rotation o Pad should be just above the ankles/foot

• Start the movement by flexing the quads and pulling the toe towards the ceiling • Upon reaching end range of motion, pause for 1 second • Descend under control, going as deep and comfortably as possible • Common mistakes include

o Skimping on range of motion o Going too heavy and heaving the weight o Adjusting pads to incorrect placements o Not lining knee up with axis of rotation Leg Extension Video



Leg Press • Intended as an accessory movement

for the squat with an emphasis on the quads

• Sit in a leg press with the back and head against the pad

• Set feet in a moderate stance (slightly wider than hip width apart)

• High foot placement will be more hip dominant, and lower foot placement will be more quad/knee dominant

• Lower the weight as deep as possible without allowing the lower back to come off pad

• Push through the heel and mid-foot to return to start position

• Common mistakes include o Not reaching depth, skimping on range of motion o Not bracing the core throughout o Not keeping back and head against the pad o Allowing the butt to come up at the bottom o Pushing through the toes

Leg Press Video





Sled Push • Intended as an accessory movement for the squat while reducing stress on the spine • Use a surface that will allow the sled to slide without too much jerking • Face the sled and place hands on the low handles with the arms locked out • Hands can be placed at greater heights to strengthen different ranges of motion • Set shoulder blades into a stable position and maintain tension in this area throughout

the movement • Maintain a neutral spine throughout • Use leg drive to create movement of the sled • Forcefully push the ground

away and back • Fully extend the leg on each

push • Do not run with the sled • Common mistakes include:

o Pushing with the arms bent too much

o Not fully extending the leg on each push

o Running with the sled

Sled Push Video



Squat Variations Bar Plus Band Squat • Intended as an accessory movement to help build the squat with the additional benefit

of accommodating resistance throughout the lift which causes the loading to increase at the top of the movement

• Bands can be setup using band pegs or dumbbells, or anchored to the bottom of a power rack

• Perform using compensatory acceleration • Try to mimic exact form and body position used in regular squat to allow for the best

transfer • Set-up in either the high bar or low bar position • Un-rack the barbell, step back and set your stance to your normal squat width • Take a big breathe before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending the hips and knees

simultaneously • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not using maximal compensatory acceleration o Using too much band tension

Bar + Band Squat Video



Bar Plus Chain Squat • Intended as an accessory movement to help build the squat with the additional benefit

of accommodating resistance throughout the lift which causes the loading to increase at the top of the movement

• Majority of the chain load is hung from a supplemental chain which is draped over the collars

o Be sure to have 2-3 links resting on the floor at the highest position of the squat o This minimizes sway and instability

• Perform using compensatory acceleration (trying to continuously accelerate the bar) • Try to mimic exact form and body position used in regular squat to allow for the best

transfer • Set-up in either the high bar or low bar position • Un-rack the barbell, step back and set your stance to your normal squat width • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending the hips and knees


o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not using maximal compensatory acceleration o Not setting chains to appropriate height

Bar + Chain Squat Video



Belt Squat • Intended as an accessory movement to

help build the squat while reducing stress and loading on the spine

• The most optimal way to perform the belt squat is by using the belt squat machine. If you do not have access to a belt squat machine, a weighted belt can be used while standing on two boxes of the same height

• Set feet to your normal squat stance • Start the movement by reaching back

with the hips while maintaining a vertical shin angle throughout the movement

• Upon reaching depth, drive through the heel and midfoot to return to the starting position

• Maintain a neutral head and spine • Common mistakes include:

o Not sitting back far enough and not maintaining vertical shins o Leaning forward excessively o Allowing the knees to cave inward o Pushing through the toes

Belt Squat Video



Buffalo Bar Squat • Intended as an accessory movement to help build the squat • The buffalo bar is bowed so it places less stress on the shoulders • This is a great tool for lifters who are prone to shoulder issues while squatting and

lifters with mobility restrictions in the shoulders • Try to mimic exact form and body position used in a regular squat to allow for the best



o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Buffalo Bar Squat Video



Giant Cambered Bar Squat • Intended as an accessory movement to help build the squat • The cambered bar is a specialty bar which places less stress on the shoulders • This is a great tool for lifters who are prone to shoulder issues while squatting and

lifters with mobility restrictions in the shoulders • Try to mimic exact form and body position used in regular squat to allow for the best



o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Giant Cambered Bar Squat Video



Eccentric Accentuated Squat • Intended as an accessory movement to help build the squat with an emphasis on

developing eccentric strength • Try to mimic exact form and body position used in a regular squat to allow for the best

transfer • Set-up in either the high bar or low bar position • Un-rack the barbell, step back and set your stance to your normal squat stance • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • The eccentric (lowering) phase of the movement should take 3-5 seconds to complete • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending the hips and knees


o Lowering the bar too fast o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Eccentric Accentuated Squat Video



Front Squat • Intended as an accessory movement for the squat with an emphasis on the quadriceps

and core • The front loaded/front rack/clean grip/cross face position increases the contribution of

the upper back (thoracic extension) and anterior core • Start with the bar in a squat rack or squat stands set at about shoulder height • If you have the flexibility to do so, use the Olympic style front rack/clean grip position,

but if that is too difficult, you may use a cross face position that is commonly employed by bodybuilders

• Maintain an upright torso, keeping the head and spine neutral throughout • Keep elbows up and pointing toward the wall in front of you during the movement • Un-rack the bar, take a step back and set your stance slightly narrower than a standard

back squat • Start the movement by breaking at the hips and knees simultaneously • Squat "between" the knees rather than sitting back • Upon reaching depth, explode out of the hole by pushing the floor away and extending

the hips and knees simultaneously • Common mistakes include:

o Not keeping elbows not high enough allowing the bar to fall forward o Not maintaining an upright torso o Not reaching depth o Sitting too far back instead of in between the legs o Rising up on the toes o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward

Front Squat Video



High Bar Squat • The high bar variation has the bar positioned higher on the back which focuses more

stress on the quads • This allows the torso to remain more upright than with a low bar position

o A more vertical spinal position decreases loading on the lumbar spine • This is a great variation to use for lifters who are prone to low back discomfort • Set-up under the bar with the bar resting on the upper traps, create a shelf for the bar to

rest on by squeezing your shoulder blades together o The bar should NOT be resting on your neck

• Un-rack the barbell, step back and set your stance to your normal squat width • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Descend below parallel • Explode out of the hole by pushing the floor away and extending the hips and knees


o Letting the hips rise too soon, causing it to turn into a good morning o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement o Rising up onto the toes

High Bar Squat Video



High Box Squat • Intended as an accessory movement to help build the squat with an emphasis on

developing strength in the posterior chain • Use a box/bench set to a height that allows for the lifter to be 1" above parallel when

sitting on the box • Use a low bar position: this bar position allows the lifter to sit back into the squat more

and utilize the hips and posterior chain to a greater degree • Use a wider stance than your normal squat stance width • Keep the elbows pointed towards the floor throughout the movement • Set-up with the bar resting on the lower portion of the upper traps and rear deltoids,

create a shelf for the bar to rest on by squeezing your shoulder blades together • Un-rack the barbell • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and reaching back towards the rear as

much as possible • Force the knees out throughout the lift and maintain vertical shins • Descend under control until you are sitting on the box

o DO NOT DROP ONTO THE BOX; lower yourself gently onto the box • Pause on the box for 1-2 seconds • Explode up by spreading the floor and extending at hips and knees simultaneously • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Not maintaining a braced core while sitting on the box o Dropping onto the box o Not sitting back enough (not having vertical shins) o Not pausing long enough on the box o Using too high of a box

High Box Squat Video



Lever Squat • Intended as an accessory movement to help build the

squat • The lever squat can be performed either as a hip dominant

movement which will effectively stress the hips and hamstrings, or as a knee dominant movement which will stress the quads more

• Set up with shoulders resting on the pads • Set feet about shoulder width apart • For a hip dominant movement set feet towards the top of

the platform and start the movement by sitting the hips back while maintaining a vertical shin position throughout the movement

• For a quad dominant movement set feet closer towards the bottom of the platform and start the movement by simultaneously breaking at the knees and hips and squatting between your legs

• Explode out of the bottom position by extending the hips and knees simultaneously


• Common mistakes include: o Turning the movement into a good

morning o Not reaching depth o Not sitting back far enough for the

hip dominant movement

Lever Squat Video



Low Bar Squat • The low bar variation places the bar lower on the back (resting between upper traps

and rear delts) • This bar position allows the lifter to sit back into the squat more and utilize the hips and

posterior chain to a greater degree o It also places more stress on the shoulders and may be difficult and

uncomfortable for lifters with limited shoulder mobility • Keep the elbows pointed towards the floor throughout the movement • Set-up with the bar resting on the lower portion of the upper traps and rear deltoids,

create a shelf for the bar to rest on by squeezing your shoulder blades together • Un-rack the barbell, step back and set your stance about hip width apart • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips first • Force the knees out throughout the lift • Descend to parallel • Explode out of the hole by spreading the floor and extending the hips and knees


o Letting the hips rise too soon, causing the lift to turn into a good morning o Skimping on range of motion and not reaching depth o Not maintaining a braced core throughout

Low Bar Squat Video



Low Box Squat • Intended as an accessory movement to help build the

squat with an emphasis on developing strength in the quads

• Use a box/bench set to a height that allows the lifter to be 2-3" below parallel when sitting on the box

• Use a high bar position: this allows for a more upright torso than a low bar position

o A more vertical spinal position decreases loading on the lumbar spine

• Set-up with the bar resting on the upper traps, create a shelf for the bar to rest on by squeezing your shoulder blades together

o The bar should NOT be resting on your neck • Keep the elbows pointed towards the floor throughout the movement • Un-rack the barbell, step back and set your stance about hip width apart • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and reaching back rearward • Force the knees out throughout the lift • Descend under control until you are sitting on the box

o DO NOT DROP ONTO THE BOX • Pause on the box for 1-2 seconds • Explode off the box by spreading the floor and extending the hips and knees


o Not maintaining a braced core while sitting on the box

o Dropping onto the box o Allowing too much spinal

rounding at the bottom of the squat

o Allowing the knees to cave inward

o Not staying tight and losing control during the movement

Low Box Squat Video



Medium Box Squat • Intended as an accessory movement to help build the

squat with an emphasis on developing strength in the posterior chain

• Use a box/bench set to a height that allows the lifter to be parallel or 1" below parallel when sitting on the box

• Use a low bar position: this bar position allows the lifter to sit back into the squat more and utilize the hips and posterior chain to a greater degree

• Use a wider stance than your normal squat stance width

• Keep the elbows pointed towards floor throughout the movement

• Set-up under the bar with the bar resting on the lower portion of the upper traps and rear deltoids, create a shelf for the bar to rest on by squeezing your shoulder blades together

• Un-rack the barbell • Take a big breathe before the lift and brace the core • Start the movement by breaking at the hips and reaching back rearward • Force the knees out throughout the lift and maintain vertical shins • Descend under control until you are sitting on the box

o DO NOT DROP ON THE BOX • Pause on the box for 1-2 seconds • Explode off the box by spreading the floor and extending the hips and knees


o Not maintaining a braced core while sitting on the box

o Dropping on the box o Not sitting back enough (not

having vertical shins) o Allowing too much spinal

rounding at the bottom of the squat


o Using too high of a box Medium Box Squat Video



Narrow Full Squat • Intended as an accessory movement to help build the squat with an emphasis on

maintaining an upright torso and going as deep as possible • Commonly referred to as 'ass to grass' squats • Use a high bar position: set-up with the bar resting on the upper traps, create a shelf for

the bar to rest on by squeezing your shoulder blades together o The bar should NOT be resting on your neck

• Un-rack the barbell, step back and set your stance closer than your normal squat stance width

• Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Squat ‘between’ the knees rather than sitting back • Force the knees outwards throughout the lift, and allow them to drift forward • Descend below parallel or as deep as your flexibility allows while keeping good form • Explode out of the hole by pushing the floor away and extending the hips and knees


o Letting the hips rise too soon, causing the lift to turn into a good morning o Not maintaining a braced core throughout o Rising up onto the toes o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward

Narrow Full Squat Video



Overcoming Isometric Squat • Intended as an accessory movement to help build the squat with an emphasis on

developing isometric strength in a specific range of motion (ideally around the lifter’s sticking point)

• The top safety pins are set up to right under the lifter’s sticking point and the bottom safety pins are set right above the lifter’s sticking point

• Try to mimic exact form and body position used in a regular squat to allow for the best transfer

• You can use either a high bar or low bar position • Keep the elbows pointed towards floor throughout the movement • In the starting position, the bar should be set on the lower safety pins • Set up under the bar using the exact form and body position as you would in the bottom

of a squat • Take a big breath before the lift and brace the core • Press off the pins by pushing the floor away from you • Upon reaching the next set of pins, exert maximal effort against the pins for 3-5 seconds • Relax and return to starting position • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Not being set properly before initiating the lift o Not pressing maximally against the pins o Setting pins at inappropriate heights

Overcoming Isometric Squat Video



Pause Squat • Intended as an accessory movement to help

build the squat with an emphasis on developing explosive strength and power 'out of the hole' by decreasing the contribution of the stretch shortening cycle

• Use either a high bar or low bar position • Un-rack the barbell, step back and set your

stance to your normal squat width • Start the movement by breaking at the hips

and knees simultaneously • Force the knees out throughout the lift • Descend below parallel • Pause at the bottom position (alternatively, you can pause at parallel or even above

parallel) of the squat for 3-5 seconds • Explode out of the hole by pushing the floor away and extending the hips and knees


o Not pausing long enough o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Pause Squat Video



Rack Squat • Intended as an accessory movement to help build the squat with an emphasis on

developing maximal strength at a specific point in the lifter’s range of motion • Squatting from a dead stop will strengthen the concentric portion of the lift and will

also teach you how to ‘stay tight' and create full body tension prior to initiating the lift • Safety pins are set up to right under the lifter’s sticking point

o In the starting position the bar should be set on the safety pins • Try to mimic exact form and body position used in a regular squat to allow for the best

transfer • Use either high bar or low bar position • Keep the elbows pointed towards the floor throughout the movement • Take a big breath before the lift and brace the core • Press off the pins by pushing the floor away from you • Lockout the movement by extending the hips and knees • Return to start position by breaking at the knees and hips simultaneously • Once returning to the pins (starting position), pause and reset before completing

another rep • Common mistakes include:

o Not being set properly before initiating the lift o Setting pins at inappropriate height o Not allowing the weight to settle in between reps

Rack Squat Video



Reverse Band Squat • Intended as an accessory movement for the

squat with the additional benefit of providing accommodating resistance throughout the lift which causes the loading to increase at the top of the movement

• Bands can be set up from the top of the power rack using band pegs/looped over a power rack/or looped around pins set at a high height

• Perform using compensatory acceleration (continuously trying to accelerate the weight)

• Use either high bar or low bar position • Try to mimic exact form and body position used

in a regular squat to allow for the best transfer • Un-rack the barbell, step back and set your

stance to your normal squat width • Take a big breath before the lift and brace the

core • Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending at the hips and knees • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Using different form and technique from a normal squat o Not using maximal

compensatory acceleration


o Using a band that is too strong and provides too much assistance

Reverse Band Squat Video




Safety Squat Bar Squat • Intended as an accessory movement to help

build the squat while increasing loading at the quads and decreasing strain on the shoulders

• The safety squat bar is a specialty bar which places less stress on the shoulders

• This is a great tool for lifters who are prone to shoulder issues while squatting and lifters with flexibility restrictions in the shoulders

• Try to mimic exact form and body position used in regular squat to allow for the best transfer

• Un-rack the barbell, step back and set your stance to your normal squat width

• Take a big breathe before the lift and brace the core

• Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending the hips and knees


o Using different form and technique from a normal squat o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Safety Squat Bar Squat Video




Smith Machine Squat • Intended as an accessory movement to help build

the squat with increased loading on the quads • The smith machine can be a useful tool for returning

from an injury, building strength in the quads, and teaching the lifter the stay upright

• Either a low bar or high bar position can be used • Set feet out in front of the body (like shown in the

picture) o Alternatively, you may also position the feet

directly below the bar and mimic your normal squat

• Un-rack the barbell by rotating the barbell and releasing it from the safety pins

• Start the movement by breaking at the hip and knees simultaneously • Descend under control • Ascend out of the bottom position by pushing the floor away and extending at the hips

and knees • Maintain an upright torso and a neutral head and spine throughout the lift • Common mistakes include:

o Rising up onto toes o Allowing knee caving o Skimping on depth

Smith Machine Squat Video



Speed Squat • Intended as an accessory movement to help build

the squat with the purpose of increasing rate of force development and explosive strength

• Speed squats are used on dynamic effort days. Both the eccentric and concentric portions of the lift are performed quickly – loads between 50-80% of 1RM are generally used

• Perform using compensatory acceleration (continuously trying to accelerate the bar)

• Try to mimic exact form and body position used in a regular squat to allow for the best transfer

• Set-up in either the high bar or low bar position • Un-rack the barbell, step back and set your stance to your normal squat stance • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Force the knees out throughout the lift • Explode out of the hole by pushing the floor away and extending at the hips and knees • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Going too heavy and not maintaining good bar speed o Using different form and technique from normal squat o Not maintaining

a braced core throughout

o Not using maximal compensatory acceleration

o Allowing too much spinal rounding at the bottom of the squat



Speed Squat Video



Squat • Use either a high bar or low bar position • Un-rack the barbell, step back and set your

stance just outside hip width apart • Start the movement by breaking at the hips

and knees simultaneously • Force the knees out throughout the lift • Descend below parallel • Explode out of the hole by pushing the floor

away and extending the hips and knees simultaneously


• Common mistakes include: o Letting the hips extend before the knees, causing it to turn into a good morning o Rising up onto the toes o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement Squat Video For a more in depth tutorial of the Squat Click Here




Sumo Parallel Squat • Intended as an accessory movement to help build the squat with an emphasis on

developing strength in the hips • The sumo parallel squat is a squat variation that uses an ultra wide sumo stance, and

stops at parallel depth • Use a low bar position

o Place the bar lower on the back (resting between the upper traps and rear delts) o This bar position allows the lifter to sit back into the squat more and utilize the

hips and posterior chain to a greater degree • Keep the elbows pointed towards the floor throughout the movement • Un-rack the barbell, step back and take a stance wider than your normal squat stance

width • Take a big breath before the lift and brace the core • Start the movement by breaking at the hips first, sit back • Maintain a vertical shin position throughout the lift • Force the knees out throughout the lift • Descend to parallel • Explode out of the hole by spreading the floor and extending the hips and knees


o Not maintaining a vertical shin position o Letting the hips rise too soon, causing it to turn into a good morning o Allowing too much spinal rounding at the bottom of the squat o Allowing the knees to cave inward o Not staying tight and losing control during the movement

Sumo Parallel Squat Video




Weight-Releaser Squat • Intended as an accessory movement to help build the

squat with the intent of increasing rate of force development and explosive strength

• Weight releasers are used for a post activation potentiating effect, which increases the load during the eccentric phase of the movement and releases at the bottom of the lift, allowing for a more explosive concentric phase

• Set weight releasers to appropriate height so they unload in the bottom position of the squat, and hook them on the collars of the bar

• Perform using compensatory acceleration (continuously trying to accelerate the bar)

• Try to mimic exact form and body position used in regular squat to allow for the best transfer to the squat

• Set up in either the high bar or low bar position

• Un-rack the barbell, step back and set your stance to your normal squat stance

• Take a big breath before the lift and brace the core

• Start the movement by breaking at the hips and knees simultaneously

• Force the knees out throughout the lift

• Explode out of the hole by pushing the floor away and extending at the hips and knees

• Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Not setting weight releasers to the appropriate height

o Using different form and technique from a normal squat

o Not using maximal compensatory acceleration


Weight Releaser Squat Video



Zercher Squat • Intended as an accessory movement to help build the squat with an emphasis on

maintaining an upright torso and going as deep as possible • The Zercher position increases the contribution of the upper back (thoracic extension)

and anterior core • Consider using a squat rack or squat stands set at around sternum height • Consider using a bar pad or towel wrapped around the bar so that it doesn’t dig into the

crooks of the elbows too much o If you have access to a fat bar or axel bar this is a great time to use it

• Un-rack the barbell, step back and set your stance closer than your normal squat stance width

• Take a big breath before the lift and brace the core • Start the movement by breaking at the hips and knees simultaneously • Squat ‘between’ the knees

o Alternatively, you may perform a different Zercher squat variation by using a wider stance and sitting back while keeping vertical shins

• Force the knees out throughout the lift • Descend below parallel or as deep as your flexibility allows while keeping good form, no

lumbar flexion • Explode out of the hole by pushing the floor away and extending at the hips and knees • Maintain a neutral head and spine throughout the lift • Common mistakes include:

o Letting the hips rise too soon, causing it to turn into a good morning o Not maintaining a braced core throughout o Rising up onto the toes o Allowing knees to cave in too much o Allowing 'butt-wink'

Zercher Squat Video



Upper Body Support

Barbell Curl • Upper body support exercise to

strengthen the biceps and forearms • Maintain a neutral head and spine

throughout the movement • Grab a barbell with an underhand grip at a

comfortable width • Start the movement by contracting the

biceps and bending at the elbows • Hold the top position for 1 second while

squeezing the biceps • Return to starting position in a controlled

manner • Avoid swaying the elbows forward • Some cheating is acceptable on the last few reps • Common mistakes include:

o Excessive cheating o Allowing too much movement to occur at the shoulder instead of the elbow o Not displaying a full range of motion

Barbell Curl Video



Bent-Over Row • Upper body support exercise to strengthen

the muscles of the mid and upper back • Maintain a neutral head and spine

throughout the movement • Grab a barbell with a double overhand grip

at a comfortable width (about shoulder width apart or slightly wider)

• Position the torso so your upper body is parallel to the floor at least less than 45 degrees relative to the horizontal

• Maintain a vertical shin angle • Start the movement by pulling with the

elbows and retracting the shoulder blades • Stop when the bar touches the chest • Hold the top position for 1 second • Return to starting position in a controlled manner • Common mistakes include:

o Excessive cheating/heaving the weight o Keeping the torso too upright o Not displaying a full range of motion o Not incorporating enough scapular movement

Bent-Over Row Video



Band Triceps Extensions • Upper body support exercise to strengthen the triceps • Maintain a neutral head and spine throughout the movement • Attach a band to the top of a squat rack or something similar • Grab the attachment at a comfortable width • Start with your elbows bent and pinned to your ribcage • Start the movement by extending the elbows • At the bottom position hold the lockout for 1 second • Return to starting position by flexing at the elbows in a controlled manner • Common mistakes include:

o Excessive cheating/heaving the weight o Not displaying a full range of motion o Allowing arms to drift away from the body

Band Tricep Extensions Video



Chest Supported Row • Upper body support exercise to

strengthen the muscles of the mid and upper back

• Maintain a neutral head and spine throughout the movement

• Set up an incline bench or a flat bench propped up on a box (as shown in picture)

• Grab a pair of dumbbells • Position the body lying face down on

the bench with the arms hanging off the bench

• Start the movement by driving the elbows back and retracting the shoulder blades

• Stop in a position where your upper arm is in line with the back of the ribcage

• Hold the top position for 1 second • Return to starting position in a controlled manner • Keep tension in the shoulder blades throughout the motion • Common mistakes include:

o Excessive cheating/heaving the weight o Going too heavy and not displaying a full range of motion

Chest Supported Row Video




Chin Up / Weighted Chin Up • Upper body support exercise to strengthen the muscles of the back and biceps • Maintain a neutral head and spine • Grab the bar with a narrow underhand grip (palms facing towards you) • Keep some tension in the lats at the bottom position • Start the movement by driving the elbows down towards your sides • Pull your body over the bar until it reaches the base of your neck • Hold the top position for 1 second • Return to starting position in a controlled manner • Keep the elbows close to the body, DO NOT allow the shoulder blades to tilt anteriorly • Common mistakes include:

o Using momentum/kipping o Not getting the chin over the bar o Not fully extending on the descent, skimping on range of motion

Chin Up Video Weighted Chin Up Video




Concentration Curl • Upper body support exercise to strengthen the biceps • Maintain a neutral head and spine throughout the movement • Place feet just outside of shoulder width, with a bent over torso • Focus on keeping constant tension in the biceps throughout the entire range of motion • Allow the arm performing the curl to hang down in front of the body • Upper arm stays perpendicular to the floor throughout the movement • Start the movement by contracting the biceps and bending at the elbows • Hold the top position for 1 second • Return to starting position in a controlled manner • Minimize elbow sway • Some cheating is acceptable on the last few reps • Common mistakes include:

o Excessive cheating and heaving o Allowing too much movement to occur at the shoulder instead of the elbow o Not displaying a full range of motion

Concentration Curl Video



EZ-Bar Curl • Upper body support exercise to strengthen

the biceps • Maintain a neutral head and spine throughout

the movement • Grab an EZ-bar with an underhand grip at a

comfortable width • Start the movement by contracting the biceps

and bending at the elbows • Hold the top position for 1 second • Return to starting position in a controlled

manner • Allow minimal elbow sway • Some cheating is acceptable on the last few

reps • Common mistakes include:

o Excessive cheating o Allowing too much movement to occur

at the shoulder instead of the elbow o Not displaying a full range of motion o Allowing elbows to drift too far forward

Easy Bar Curl Video



Front Raises • Upper body support exercise to

strengthen the anterior deltoids • Maintain a neutral head and spine

throughout the movement • Hold a dumbbell in each hand • Start the movement with the hands

resting at your sides • Keep the arms straight with a slight

bend in the elbow • Start the movement by raising the hands

(shoulder flexion), stopping at shoulder height

• The hands should turn on the ascent so that the palms are down at the top

• Hold the top position for 1 second • Descend to starting position under control • Use a weight that does not force you to use momentum • Common mistakes include:

o Bending too much at the elbows

o Using a weight that is too heavy causing you to cheat

o Not controlling the movement

Front Raises Video



Hammer Curl • Upper body support exercise to strengthen the biceps • Maintain a neutral head and spine throughout the movement • Grab a pair of dumbbells with the hands in a neutral position

o Palms facing your sides, thumbs straight ahead • Start the movement by contracting the biceps and bending at the elbows • Hold the top position for 1 second • Return to starting position in a controlled manner • Minimize swaying of the elbows • Some cheating is acceptable on the last few reps • Common mistakes include:

o Excessive cheating o Not displaying a full range of motion o Allowing elbows to drift too far forward

Hammer Curl Video



Hammer Strength Row Machines • Upper body support exercise to strengthen

the mid and upper back • Maintain a neutral head and spine throughout

the movement • Set up on the row machine with the chest

supported against the pad • Grab onto the handles, choose a comfortable

grip • Start the movement by driving the elbows

back and retracting the shoulder blades • Hold the top position for 1 second • Return to starting position in a controlled

manner • Common mistakes include:

o Excessive cheating/heaving the weight o Not displaying a full range of motion o Not enough scapular movement

Hammer Strength Row Machines



Inverted Row • Upper body support exercise to strengthen the mid and

upper back • Maintain a neutral head and spine throughout the

movement • May be performed with a barbell in a rack, a smith machine,

or a suspension trainer • Grab bar or suspension trainer with a pronated

grip (a supinated or neutral grip can be used as well)

• Position the body in the supine position (face up)

• Feet can either be raised on a bench, flat on the floor, or knees flexed with feet flat on the floor (most difficult to easiest)

• Keep the core braced throughout the movement, making sure your body is kept in a straight line


• Stop in a position where your upper arm is in line with the back of the ribcage

• Hold the top position for 1 second • Return to starting position in a controlled manner • Maintain tension through the upper back • Common mistakes include:

o Allowing the body to sag o Not displaying a full range of motion o Not incorporating enough scapular

movement

Inverted Row Video



Lateral Raise • Upper body support exercise to

strengthen the delts • Maintain a neutral head and spine

throughout the movement • Hold a dumbbell in each hand • Start the movement with the hands

resting at your sides • Keep arms straight with a slight

bend in the elbows • Start the movement by raising the

hands out towards your sides until hands reach shoulder height

• Hold the top position for 1 second • Descend to starting position under

control • Use a weight that does not force you to use momentum • Common mistakes include:

o Bending too much at the elbows o Using a weight that is too heavy, causing cheating to occur o Not controlling the movement o Externally rotating the shoulders, pointing the thumbs upwards rather than

keeping them level

Lateral Raises Video




Neutral Grip Pull Up • Upper body support exercise to strengthen the back and arms • Maintain a neutral head and spine • Grab the bar with a neutral grip (palms facing each other) at around shoulder width

apart - most racks will only have one option, but some have several widths • Maintain tension in the lats at the bottom of the movement • Start the movement by driving the elbows down towards your sides • Pull the bar to the base of your neck • Hold the top position for 1 second • Return to starting position in a controlled manner • Keep the elbows close to the body • Common mistakes include:

o Using momentum/kipping o Not getting your head above the bar o Not fully extending on the descent

Neutral Grip Pull Up Video



One Arm Dumbbell Row • Upper body support exercise to strengthen the

mid and upper back • Maintain a neutral head and spine throughout

the movement • Set-up with a staggered stance (once foot in

front of the other) • Place opposing hand on something sturdy such

as box or bench o Press the arm against the bench during

the movement to stabilize the torso • Grab a dumbbell with the hand on the side of

the rearward foot • Start the movement by driving the elbow back

and retracting the shoulder blade, pulling the dumbbell towards the hip • Stop in a position where your upper arm is in line with the back of the ribcage • Hold the top position for 1 second • Return to starting position in a controlled manner • Utilize proper scapular motion throughout the exercise • Common mistakes include:

o Excessive cheating/heaving the weight o Not displaying a full range of motion o Excessive twisting of the torso o Not setting up with good posture, not setting up in a powerful stance

One Arm Dumbbell Row Video



Prone Incline Shrugs • Upper body support exercise to

strengthen the traps and mid-back • Maintain a neutral head and spine

throughout the movement • Set up an incline bench or a flat bench

propped up on a box (as shown in picture)

• Grab a pair of dumbbells • Position the body lying face down on the

bench with the arms hanging off the bench

• Keep the elbows locked and arms hanging at the sides throughout the movement

• Movement should only come from scapula • Start the movement my retracting the scapula • Hold the top position for 1 second • Return to starting position in a controlled manner • Keep tension in the shoulder blades throughout the movement • Try to relax the neck as much as possible and aim to feel the movement predominately

in the mid traps • Common mistakes include:

o Excessive cheating/heaving the weight o Not pausing at the top o Using weights that are too heavy and don’t allow good scapular motion

Prone Incline Shrug Video



Pull Up • Upper body support exercise to strengthen the muscles of the back and arms • Maintain a neutral head and spine • Grab the bar with an overhand grip just outside shoulder width • Maintain tension in the lats at the bottom of the movement • Start the movement by driving the elbows down towards your sides • Pull the bar to the base of your neck • Hold the top position for 1 second • Return to starting position in a controlled manner • Common mistakes include:

o Using momentum/kipping o Not getting the head above the bar o Not fully extending on the descent

Pull Up Video



Pullover • Upper body support exercise to strengthen

the lats and anterior core • Maintain a neutral head and spine

throughout the movement • Set up with the upper back supported by a

bench, feet hip width apart and hips extended fully

• Keep glutes squeezed and core tight • Grab one dumbbell with both arms and

position overhead, keeping a slight bend in the elbows

• Let dumbbell fall back until arms are almost fully flexed and parallel to ground

• As the dumbbell falls back, keep tension in anterior core and don’t allow ribs to flare • At the bottom position pause for 1 second • Return to start position by contracting the lats • Common mistakes include:

o Allowing ribs to flare o Skimping on range of motion o Stretching back too far

Pullover Video



Rear Delt Raises • Upper body support exercise to strengthen

the rear deltoids and mid-back • Maintain a neutral head and spine

throughout the movement • Hinge at the hips and position the torso

approximately parallel to the floor • Hold a dumbbell in each hand • Start the movement by letting your hands

hang down in front of your body • Keep arms straight with a slight bend in the

elbow • Start the movement by raising the hands out

towards the sides until your arms are parallel with the ground

• Try to minimize shoulder retraction and maximize movement at the shoulder joint o You should feel these in the rear delts, not just between the shoulder blades

• Hold the top position for 1 second • Descend to starting position under control • Use a weight that does not force you to use momentum • Common mistakes include:

o Bending too much at the elbows o Using a weight that is too heavy forcing cheating o Moving too much through the shoulder blades

Rear Delt Raise Video



Rolling Dumbbell Skull Crusher • Upper body support exercise to strengthen

the triceps • Maintain a neutral head and spine • Lie supine on a bench, holding dumbbells in

each hand • Start with elbows extended and arms

perpendicular to the floor • Start the movement by flexing at the elbows,

allowing the weight to come descend toward the shoulder

• Once the elbows are at 90 degrees, let them drift back towards your face

• Stop when no more range of motion can be achieved

• Reverse the movement and return to the starting position

• Common mistakes include:

o Using a weight to that is too heavy

o Skimping on range of motion

o Letting the elbows wing out

Rolling Dumbbell Skull Chrusher Video





Rope Triceps Extensions • Upper body support exercise to strengthen the triceps • Maintain a neutral head and spine throughout the movement • Set up a rope attachment on a high pulley

o Various attachments can also be used: rope, v-bar, straight bar, e-z bar etc. • Grab the attachment at a comfortable width • Start with your elbows bent and pinned next to your ribs • Begin the movement by extending the elbows • At the bottom position hold the lockout for 1 second • Return to the starting position by flexing at the elbows in a controlled manner • Common mistakes include:

o Excessive cheating/heaving the weight o Not displaying a full range of motion o Allowing arms to drift away from the body

Ropes Triceps Extension Video



Seated row • Upper body support exercise to the mid

and upper back • Maintain a neutral head and spine

throughout the movement • Sit in front of the cable with an upright

torso, don’t lean back • Grab onto the cable attachment

o Various attachments can be used: rope, v-bar, straight bar, e-z bar etc.


• Stop in a position where your upper arm is in line with the back of the ribcage • Hold the top position for 1 second • Return to the starting position in a controlled manner • Make sure to use proper scapular movement throughout the exercise • Common mistakes include:

o Rocking and using leg drive to initiate the movement o Excessive cheating/heaving the weight o Not displaying a full range of motion o Not using good scapular movement

Seated Row Video



Shrugs • Upper body support exercise to strengthen

the upper traps • Maintain a neutral head and spine

throughout the movement • Can be performed with either a barbell

using a double overhand grip or two dumbbells at your sides

• Start the movement by shrugging the shoulder blades towards your ears

• Hold the top position for 1 second • Descend under control to starting position • Try to minimize tension in the neck when

performing this movement • DO NOT roll the shoulders back when

doing this • Common Mistakes include:

o Rolling the shoulders o Having an excessive forward head posture o Going too heavy and not achieving full ROM

Shrug Video



T-Bar Row • Upper body support exercise to strengthen the mid

and upper back • Use either a landmine or a barbell with one end

placed into a corner • Place a seated row attachment at the collar of the

bar • Assume a bent over position and maintain a neutral

spine and head/neck position • Start the movement by driving the elbows back and

retracting the shoulder blades • Stop in a position where your upper arm is in line

with the back of the ribcage • Hold the top position for 1 second • Return to the starting position in a controlled manner • Make sure to use good scapular retraction throughout the movement • Common mistakes include:

o Excessive cheating/heaving the weight o Not displaying a full range of motion o Rounding or hyperextending the spine

T-Bar Row Video



Twisting Dumbbell Curl • Upper body support exercise to strengthen the biceps • Maintain a neutral head and spine throughout the movement • Hold a dumbbell in each hand with hands resting at your sides • Start the movement by contracting the biceps on one arm and bending at the elbow • Start with a neutral grip and as you raise the weight supinate the wrist (turn palm

towards the ceiling) • Think about ending with the pinky at your shoulders • Hold the top position for 1 second • Return to starting position in a controlled manner • As you return to start position pronate the hand so that the hand is back at a neutral

position when returning at your side • Repeat with the other arm • Minimize elbow sway • Some cheating is acceptable on the last few reps • Common mistakes include:

o Excessive cheating o Allowing excessive movement to occur at the shoulder o Not displaying a full range of motion

Twisting Dumbbell Curl Video




Upright Row • Upper body support exercise to strengthen the upper back and shoulders • Maintain a neutral head and spine throughout the movement • You can use dumbbells, a barbell or an EZ bar • Hold the weight in front of the body using a double overhand grip • Raise the weight upwards, towards the chest • Keep the weight close to body, the weight should ‘skim’ the body • Lead the motion with the elbows • Stop once the elbows are parallel to the ground • Hold the top position for 1 second • Return to the starting position in a controlled manner • Common mistakes include:

o Pulling the weight too high (above shoulder height) o Allowing the bar to drift away from the body o Not leading the motion with the elbows

Upright Row Video



Grip Gripper • Grip support training • Place the gripper in palm of your hand • Squeeze the gripper • This can be done for either time or for reps

Gripper Video



Bench Squeeze • Grip support training • Stand over the top of a bench or kneel in front of a bench • Grab the edge of the bench with a double overhand grip • Squeeze the bench as hard as possible • Hold for time

Bench Squeeze Video



Static Hang • Grip support training • This can be done bilaterally or unilaterally • Reach up with an overhand grip • Hold for time • For the one arm hang, try to hang close to a post or the edge of a squat rack so you can

stabilize yourself and prevent swinging • Maintain some tension in the lats during the hold

Static Hang Video



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