Category Archives: Strength Training

How to Military Press

The military press is a classic strength training exercise that has stood the test of time. Not only does the lift build strong and muscular shoulders, it transfers favorably to the bench press, and it actually works a lot of muscles you wouldn’t always think of when considering the strengthening effects of the military press.

That being said, when it comes to upper body training, the military press is one of most poorly performed exercises. Most lifters go too heavy, forcing themselves into excessive lumbar hyperextension, with the resulting lift looking more like a standing incline chest press.

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How to Bent Over Row

The bent over row is the go-to exercise for building a big strong back that demands respect. Form on this lift will differ depending on the lifter and style, but those who are serious about their back training typically perform some variation of this movement. Not only does the bent over row increase size and strength of the lats, rhomboids, and traps, but also the erectors, and to some degree, the glutes and hamstrings. When done correctly, it will teach proper hip-hinging mechanics and help protect the lower back, which is a commonly injured area for gym rats. Many powerlifters believe that bent over row variations can transfer favorably to the deadlift.

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How to Increase Your Deadlift

In the gym, the deadlift is quite possibly the ultimate test of manhood and is often referred to as The King of all Exercises. The task is simple – see that really heavy barbell over there?  Now go pick it up. Looking in from the outside, it would seem like a simple task that doesn’t require much thinking or technique. But nothing could be further from the truth. When broken down, the deadlift it a very technical lift, and is quite difficult to master. It might appear that the movement is simply a hip hinge which is present in many activities of daily living.  However, it’s not so simple under heavy, heavy loading.

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How to Increase Your Squat

“Friends don’t let friends skip leg day”

It’s become somewhat of a running joke in the fitness community to poke fun at guys with massive upper bodies supported by a pair of scrawny legs. Lifters tend to train the muscles they can see in the mirror, which results in weekly workouts consisting of nothing but bench press and curls. While this may result in a physique that looks decent to the untrained eye, especially when viewed from the front while wearing sweatpants, it will look imbalanced, asymmetrical, and weak to those more versed in bodybuilding. And when it comes to athletics, without a good set of wheels, you’ll be left in the dust. Being a great athlete has much to do with transferring forces, either from the ground into an implement, or from the ground into an opponent. The stronger your base of support (legs), the more force you can create and the more athletic you’ll become, assuming power and coordination remain unchanged (they’ll likely increase with strength training).

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