With weight racked at shoulders, take a breath/stabilize core then squat. Use the upward motion of a squat to drive the overhead press in one continuous dynamic movement without arching low back. This exercise can be done with any kind of weight including dumbbells, kettlebells, barbells, and even sandbags. Read More
Dynamic warm-up. Kick heel back toward butt. Don’t hinge at the hip and keep knee pointing toward the ground to dynamically load quads. Read More
Lie in a supine position with arms just past vertical (toward your head). Lower weight to forward then reps back to starting position without pulling elbows back to 90 degrees to keep triceps loaded during the entire movement. Read More
Inhale and pull down with lats and elbows to pressurize torso. Un-rack barbell and step back from rack. Feet hip-width apart. Descend with chest up and hips down and back bending knees as far as comfortable. Weight squarely over feet without leaning backward or forwards. Torso should be more or less at the same angle as shins. Drive-up without hinging too far forward at hips back to standing position = 1 rep. Read More
Use a 7’ Olympic bar (45lbs) to add weight if desired. Starting with a slight bend in the hip, sweep weight up and over to opposite hip = 1 rep. Arms should be relatively straight/don’t curl weight. Use the hip hinge to drive weight upwards to the opposite hip. Read More
With a dumbbell in each hand, perform alternating step ups on a box ranging from 6”-24”. If you arch your low back to step up then box it is too high. Each step is 1 rep. Read More
One of the best integrated lifts for full body strength development. Can be done with light weight as a warm-up/metabolic lift or heavier weight for total body strength lift. This complex consists stringing together 2-4 lifts of approx 3-5 reps each. Complete all lifts/reps with no rest before putting down barbell = 1 set. Read More
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