Published guides
The Sled Push drives a loaded implement forward through repeated leg extension. The quadriceps, glutes, hamstrings, and calves move the sled while the chest and triceps stabil...
Read exercise guideThe Smith Machine Leg Press places the lifter beneath the guided bar with both feet pressing against it. The quadriceps provide the main knee extension while the glutes, hamst...
Read exercise guideThe Smith Machine Pistol Squat is an advanced single-leg squat performed with the bar across the shoulders. The quadriceps provide the main effort while the glutes, hamstrings...
Read exercise guideThe Smith Machine Squat trains the quadriceps, glutes, hamstrings, calves, and lower back through a guided bar path. The machine reduces bar-balance demands but makes stance p...
Read exercise guideThe Smith Single-Leg Split Squat is a rear-foot-elevated split squat performed beneath the guided bar. The quadriceps provide the main effort while the glutes, hamstrings, and...
Read exercise guideThe Snatch moves a barbell from the floor to a locked-out overhead position in one continuous lift. The quadriceps, glutes, hamstrings, back, traps, shoulders, and triceps coo...
Read exercise guideThe Snatch Balance begins with the bar behind the neck and uses a short leg drive to move rapidly into an overhead squat. The quadriceps, glutes, hamstrings, shoulders, tricep...
Read exercise guideThe Snatch from Blocks begins with the bar elevated on sturdy pulling blocks rather than on the floor. The quadriceps, glutes, hamstrings, calves, back, traps, shoulders, arms...
Read exercise guideThe Speed Box Squat uses a controlled descent to a box followed by an intentionally fast stand. In this version, bands increase resistance as the bar rises. The quadriceps, gl...
Read exercise guideSpeed Squats use a manageable barbell load and an intentionally fast concentric phase. The quadriceps are the primary focus, with the glutes, hamstrings, calves, and lower bac...
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