Cable Pull Through – Leg Exercise

Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves, Glutes Equipment: Barbell Mechanics Type: Compound Begin by facing away from a low pulley cable with a single “D” handle or triceps rope. Bend over and grab the handle between your legs while facing away from the machine, then pull the handle through your legs until your body is in an …

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Reverse Hyper – Leg Exercise

Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves, Glutes Equipment: Barbell Mechanics Type: Compound My First Time We all remember our first time like it was yesterday. For some of us, it marked the passage from boyhood to manhood, and for others, it marked the progression from average to elite. For me, my first time was in a dirty …

Walking Lunges – Leg Exercise

Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves, Glutes Equipment: Barbell Mechanics Type: Compound The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups: 1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings; and 2) the knee extensors, made up of the four muscles collectively known as …

Step-Ups – Leg Exercise

Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your …

Tricep Pushdown – Arm Exercise

Main Muscle Worked: Triceps Other Muscles Worked: Shoulders,forearms Equipment: Lat Pulldown machine Mechanics Type: Isolation Tips: With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the …

Keg Carrying: Strongman Exercises

I love this strongman exercise for a number of reasons. First, keg carries train the upper back and hamstrings like nothing else. It’s a truly functional exercise, not the “ball and band” BS that you find in those crossover physical therapy clinics falsely titled “Sports Performance Centers”. Next, this is anaerobic, cardio-pulminary conditioning at it’s finest. Leave the stationary bike, …

Tire Flip: Strongman Exercise

Another classic Strongman Exercise and event, tire flipping, is a great exercise for building the essential “Triple Extension” and explosive capacity so coveted by athletes and strength coaches worldwide. Not only will this exercise make your body as strong as Milo’s but it has the incredible capacity to build mental toughness in it’s participant. Nothing make you a stronger man, …

Dumbell Tricep Extensions – Arm Exercises

Main Muscle Worked: Triceps Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Hold a dumbbell with both hands at the end, raise over to arm’s length. Stand straight up, with your head up and your feet about 16 inches apart. Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close …

Hammer Curls – Arm Exercise

Main Muscle Worked: Arms Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are …

Seated Dumbbell Curls – Arm Exercise

Main Muscle Worked:Arms Other Muscles Worked:Forearms Equipment: Incline Bench, Dumbbells Mechanics Type: Isolation Exercise Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the …