Exercise library
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Published guides
The Snatch Pull develops the pulling phases of the snatch without requiring an overhead catch. The hamstrings, quadriceps, glutes, calves, lower back, and traps accelerate the...
Read exercise guideThe Snatch Shrug trains the traps using the wide grip and mid-thigh position associated with the snatch. The forearms and shoulders stabilize the bar while the shoulder girdle...
Read exercise guideThe Speed Band Overhead Triceps Extension trains rapid elbow extension against increasing band resistance. The triceps straighten the arms while the shoulders stabilize the ov...
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...
Read exercise guideThe Spell Caster moves two dumbbells from one side of the body to the other with the arms extended. The abdominals control trunk rotation while the shoulders and glutes stabil...
Read exercise guideThe Spider Crawl described here alternates a knee toward the same-side elbow from a low push-up position. The abdominals stabilize the trunk while the chest, shoulders, and tr...
Read exercise guideThe Spider Curl places the torso against the angled side of a preacher bench while the arms hang downward. The biceps bend the elbows while the supported body position limits...
Read exercise guideThe Spinal Stretch combines seated torso rotation with a slight forward lean. The middle back is the primary area, while the lats, traps, lower back, and neck may also be invo...
Read exercise guideSpinning is indoor cycling performed on a stationary bike with adjustable resistance. The quadriceps provide much of the pedaling effort, while the glutes, hamstrings, and cal...
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