Published guides
The Clean Pull uses the pulling phases of the clean without a catch. The bar moves from the floor through controlled knee extension and then accelerates as the hips, knees, an...
Read exercise guideConan's Wheel is a strongman event in which a long weighted arm is held in the crooks of the elbows and carried around a central pivot. The quadriceps drive the walk while the...
Read exercise guideThe Depth Jump Leap is an advanced plyometric drill performed between two boxes. The athlete drops from the first box, lands on both feet, and immediately rebounds forward and...
Read exercise guideThe Double-Leg Butt Kick is a vertical plyometric jump in which both heels tuck toward the glutes while the body is airborne. The quadriceps, glutes, hamstrings, calves, abduc...
Read exercise guideDumbbell Lunges are performed by stepping forward while holding a weight at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves help st...
Read exercise guideThe Dumbbell Rear Lunge, also called a reverse lunge, is performed by stepping backward while holding weights at the sides. The quadriceps, glutes, and hamstrings lower and ra...
Read exercise guideThe Dumbbell Seated Box Jump is an advanced weighted plyometric drill. The athlete begins seated while holding one dumbbell at the chest, then jumps forward and upward onto a...
Read exercise guideThe Dumbbell Squat is performed with one weight held at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves and lower back help stabili...
Read exercise guideThe Dumbbell Squat to a Bench uses a flat bench as a consistent depth target. The quadriceps, glutes, and hamstrings perform the squat while the calves and lower back support...
Read exercise guideDumbbell Step-Ups train one leg at a time using a raised platform. The quadriceps and glutes lift the body while the hamstrings and calves assist with balance and control. One...
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