Triceps · Beginner
EZ-Bar Seated Triceps Extension
The EZ Bar Seated Triceps Extension is an isolation exercise targeting the triceps brachii muscles.
Forearms · Beginner
Barbell Standing Wrist Curl
A standing isolation exercise that targets the wrist flexors and forearms with a barbell. It develops wrist-flexion strength without the support of a bench.
Glutes · Intermediate
Barbell Good Morning
A compound barbell hip-hinge exercise that develops the posterior chain. It primarily targets the hamstrings, glutes, and spinal erectors while reinforcing controlled hip extension.
Legs · Advanced
Power Clean
A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.
Shoulders · Intermediate
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Back · Intermediate
Barbell Bent Over Row From Pin
Starts every repetition from a dead stop, with the bar resting on safety pins set around knee height in a power rack.
Legs · Intermediate
Lowbar Squat
A compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back.
Legs · Beginner
Barbell Step-Up (Foot on Bench Start)
A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
Legs · Intermediate
Deadlift
A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Legs · Advanced
Snatch
A dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
Shoulders · Intermediate
Barbell Push Press
A compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Triceps · Intermediate
JM Press
A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
Legs · Intermediate
Pin Squat
A variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack.
Legs · Intermediate
Barbell Squat
A fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Legs · Advanced
Deficit Deadlift
A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
Chest · Intermediate
Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
Back · Intermediate
Barbell Bent-Over Row (Near-Horizontal Torso)
A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
Legs · Intermediate
Half Squat
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Barbell Calf Raise
A strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.
Chest · Intermediate
Barbell Floor Press
A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Biceps · Intermediate
Close-grip EZ Bar Curl
An isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles.
Legs · Intermediate
Anderson Squat
The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack.
Shoulders · Intermediate
Barbell Behind Neck Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
