 NEW Tip: The Cossack Squatby Tom Morrison |TodayMaster this movement and deep squats will be no problem for you.  NEW Tip: Roll Your Upper Back Rightby Mitchell Starkman |TodayFight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.  NEW Tip: The Paused Sumo Deadliftby Bronwen Blunt |YesterdayImprove technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.  Tip: The Tempo Squatby Mike Sirani |YesterdayFor 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.  Tip: Bench Press Basicsby Jason Brown |06/21/17A few set-up and executions reminders for a solid, safe bench press.  Tip: Prevent Pulled Hamstringsby Jason Brown |06/21/17Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.  Tip: Weighted Core Work With A Bandby Jason Brown |06/20/17A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.  Tip: The Reverse Hyperby Jason Brown |06/20/17If you have access to this machine, you've got no excuse. Don't let your opportunity for posterior chain gains go to waste.  Tip: The Sumo Deadliftby Jason Brown |06/19/17Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.  Tip: The Zercher Squatby Jason Brown |06/19/17It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.  Tip: The Medball Pull-upby Tom Morrison |06/18/17Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how. Tip: The Wide-Stance Box Squatby Jason Brown |06/17/17Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box. Tip: 3 Mobility Drills for Chest & Shouldersby Cristian Plascencia |06/16/17Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury. Tip: The Sled Power Walkby Jason Brown |06/16/17Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled. Tip: The Cable Pullover Lat Finisherby Jesse Irizarry |06/15/17After your big lifts, finish off your lats and get a good stretch with this exercise. Tip: The Rhomboid Pulldownby Jesse Irizarry |06/15/17Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle. Tip: The Dumbbell Hip Thrustby Jesse Irizarry |06/14/17Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell. Tip: The Touch-and-Go Deadliftby Lee Boyce |06/14/17Love deadlifts? Add this variation to your training. Here's how to do it and the benefits. Tip: The Barbell Rollout Press-Outby Drew Murphy |06/13/17As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch. Tip: The Inverted Pull-Upby Bronwen Blunt |06/13/17Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder. Tip: Dead-Stop Trap Bar Pressby Ben Bruno |06/12/17The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins. Tip: Supinate for Bigger Bicepsby Arash Rahbar |06/12/17Want bigger arms? Do the twist: supinate at the top. Here's how. Tip: The Band Pull-Throughby Jason Brown |06/11/17The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day. Tip: The Leg Press for Quad Sweepby Mark Dugdale |06/10/17Keep your feet low, heels closer together and toes pointed out to really hit the vastus lateralis. Tip: TRX Falloutsby Travis Hash |06/09/17For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start. |
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