The Zercher Squat is an unusual strength exercise for developing the muscles of the thighs, in particular the quadriceps. Ed Zercher (Canadian athlete) invented them in the 30s of the last century. They have become widespread due to their effectiveness. Today the Zercher squat is an important part ...

Barbell wrist curls are great for developing forearm muscles and training grip strength. The progress in many strength exercises is impossible without this. You can do flexion/extension wrist curls in the gym or at home. To do this, use a barbell, dumbbells, and other equipment. Let's take a closer ...

Sumo squats are designed to work the inner thighs. The quadriceps have the main load in the classic parallel squat. In addition, the lower back is actively involved due to the forward tilt of the body. The Sumo technique allows you to redistribute the load from the back muscles to the legs. It's ...

Wide grip pull-up is a basic exercise for developing your lats. It's a favorite exercise for experienced and novice athletes. The latissimus muscles form a wide back and a beautiful V-shaped body. What benefits will you get by doing the exercise? The article answers all your questions. Let's take ...

The handstand push-up is a great functional exercise for developing the muscles of the arms and shoulder girdle. The exercise is suitable for both experienced athletes and beginners, but it is better for them to learn first how to do all the classic push-ups and incline push-ups. In our article, ...

The gymnastics vault has a complex effect on the body, increasing muscle tone, flexibility, and developing a sense of balance. To do vaults, you'll need sports equipment - vaulting goat or horse. This sports equipment is in most gyms. Therefore, you can add exercise to the training program. Almost ...

Planche push-ups are an advanced exercise for athletes in good physical condition. If the classic push-ups no longer bring you the desired satisfaction, try to master this spectacular and complex element at the junction of gymnastics and workouts. With a certain amount of patience and hard work, ...

Behind the neck pull-ups are a great way to diversify your regular pull-ups and work out your back. But don't be in a hurry. It's a difficult exercise, which requires physical training. Therefore, learn the classic pull-ups on the horizontal bar first. Then complicate your workouts and experiment. ...

Svend Press is an unusual exercise. Many athletes think it is outdated. However, this is an excellent chest workout using two weight plates, which not all modern athletes know. Try to diversify your workout with it. You'll like its results. So, let's talk about Svend Press in more detail. Which ...

Smith Machine lunges are a popular exercise for developing the hips (quads) and glutes. Exercising in the simulator allows you to achieve a fixed trajectory, which relieves stress on the muscles of the core stabilizers and allows you to maximize the focus on the target muscles. What muscles are ...

The Single-Leg squat (the Pistol squat is another name) is a hard and controversial exercise. Many people know it from school physical education lessons, but only a few athletes can perform it at least a few times in adulthood. Let's figure out, what is the peculiarity of such squats. What are ...

Side lunges are one of the most popular exercises for the hips and glutes. There are several variations of the movement, adapted for beginners and advanced athletes. Exercise structure What muscles are involved in side lunges? Unlike classic ones, side lunges allow you to additionally work out ...

Reverse hyperextension is a variation of the traditional back (hyperextension) exercise with a slight difference. You fix your legs and raise your body in the classic version. Reverse hyperextension is the opposite. Your body is fixed, and your muscles work by lifting your legs. Thanks to the ...

The overhead squat is a functional exercise that came to fitness from weightlifting. The peculiarity of the exercise is that it affects almost all the muscles of the body, comprehensively improving muscle strength, flexibility, and coordination. Purpose of the exercise The overhead squat is a ...

One-arm push-ups are a technically challenging, spectacular exercise that clearly demonstrates an athlete's physical skills. To learn them, you'll need both basic physical fitness and the ability to maintain balance through the coordinated work of the stabilizer muscles. The correct technique and ...

Let's look at a popular pull-up option, which will diversify your workouts with a horizontal bar. The exercise corrects the load and effectively targets the upper muscle groups. The exercise is a Neutral (or Parallel) grip pull-up. In fact, it's one of the types of pull-ups with a narrow grip, ...

There is a lot of information about Negative pull-ups. Certainly, it's an effective exercise for the upper body. Negative pull-ups are great for developing a powerful back and creating a beautiful V-shaped body. Exercise is popular among professional bodybuilders and healthy lifestyle lovers. ...

Narrow (or Close) grip pull-ups are a popular variation of the regular pull-ups on the horizontal bar. It's a basic exercise. However, athletes use it for intense back and bicep workouts. Let's consider how a narrow grip modifies muscle stress compared with a classic pull-up. And let's analyze the ...

Knuckle push-ups are often used for staging punches in martial arts. The exercise perfectly strengthens the hands, hardens the striking surface of the fists, and develops general muscular strength and endurance. Even if you don't practice martial arts, this type of push-up will allow you to ...

The kettlebell (or Goblet) squat is a good exercise for developing the muscles in your thighs and buttocks. It’s easier than training with the barbell. The exercise is great for training beginner athletes. At the same time, the Kettlebell squat is an element of a mandatory program for those who ...

Kneeling abs crunch with resistance bands is a classic way to strengthen your abs. They allow you to work out the muscles as efficiently as possible and relieve unnecessary stress from the lumbar region. Targeted muscles When performing kneeling abs crunch with resistance bands, all abdominal ...