Popularized by Chinese Olympic weightlifting champion, Lu Xiaojun, Lu raises are gaining traction as a superior alternative to lateral raises. The exercise promises to improve shoulder strength and mobility… making it the perfect option for not just strength athletes but for anyone wanting to develop better upper body movement. It is believed to have been […]
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Instead of just trying to make traditional bodyweight planks harder by increasing the duration you do them for, there are simple variations that can instantly up the difficulty. One such variation is the stir the pot exercise. This exercise involves doing a forearm plank on an exercise ball, whilst moving your elbows in small circular
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The humble bodyweight squat is a simple but incredibly effective way at building functional strength in the lower body. For those wanting to add progression to this movement, including a side leg lift after each repetition is a great way to further activate the glutes and abductors. In this exercise guide, we outline how to
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If you’re looking to build functional lower body strength, develop explosive power, improve stability and burn calories… it’s time to talk about deck squats. The deck squat is a variation of the traditional bodyweight squat, that involves transitioning from a deep squat position onto your back, and returning to a squat position. As far as
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Despite being a relatively unknown exercise, when it comes to strengthening the hip flexor muscles, reverse squats are second-to-none. The exercise can be performed using a cable machine (with a reverse squat attachment) or using resistance bands, and offers a simple way to improve hip flexion. As discussed further down, doing reverse squats can provide
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The Petersen Step Up is a proven way to isolate and strengthen the VMO (the inner “teardrop” shaped muscle of the quads). The ability to strengthen the VMO so effectively means the Petersen Step Up is not only a great way to build muscle in this part of the body, but it is also an
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If you’re looking to bulletproof your knees and build a stronger VMO (the inner quad muscle), then it’s time to talk Poliquin Step Ups. Popularized by one of the most influential Strength Coaches of the last few decades, Charles Poliquin, this step up variation is a fantastic exercise to include in all sorts of training
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Strong, flexible hips play a defining role in your upper and lower body movement, so taking the time to give this part of your body some attention in your fitness routine is well worth it. The psoas march is a fantastic, beginner-friendly, hip flexor strengthening exercise and can be performed as a bodyweight movement or
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If you’ve always wanted to master the humble pull up but never quite achieved it, you’ll want to keep reading because this article outlines the perfect way to get started with pull ups and how to slowly add progression to the exercise until you can do a full pull up by yourself. Pulls are a
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The assisted pull up machine is a fantastic way to strengthen your back (as well as your shoulders, biceps and forearms), and is ideal for both beginners and those looking to build muscle effectively. In this exercise guide, we outline everything you need to know about using the assisted pull up machine, including proper technique,
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