How to Do the Dumbbell Good Morning Without Hurting Your Back
The dumbbell good morning is done by holding one or two dumbbells, keeping your back flat, and hinging at the hips to lower your torso until you feel a stretch in your hamstrings—then reversing the motion to stand up. To do it correctly, you need controlled movement, proper alignment, and the right setup. Keep reading […]
Why You Should Rethink Kipping Pull-Ups (and What to Do Instead)
Kipping pull-ups might look impressive, but they often do more harm than good—especially if you’re chasing strength, joint health, or long-term progress. Here’s why you should stop doing them and what to focus on instead—keep reading for a deeper breakdown. The Biomechanical Risks You Might Be Ignoring It’s easy to get caught up in the […]
How to Warm Up for Deadlifts: A Step-by-Step Guide That Actually Works
Warming up before deadlifts isn’t optional—it’s the key to lifting safely and performing at your best. The best warm-up includes light cardio, dynamic mobility work, targeted muscle activation, progressive loading, and mental preparation. Keep reading for a step-by-step breakdown of exactly what to do before your next deadlift session. Why a Proper Deadlift Warm-Up Matters […]
Build a Bigger Upper Chest: 3 Push-Up Variations That Actually Work
If you’re looking to build upper chest size and strength without weights, three push-up variations stand out: the Decline Push-Up, Incline Archer Push-Up Hellset, and Wide/Narrow-Grip Decline Push-Ups. These moves shift more load to the upper pecs and create the muscle tension needed for real growth—keep reading to see exactly how they work and how […]
The 3 Best AMRAP Workouts to Build Strength, Cardio, and Mobility at Once
If you’re short on time but want a serious workout, AMRAPs (As Many Rounds As Possible) pack cardio, strength, and mobility into one efficient format. The best AMRAP workouts are a 20-minute bodyweight circuit, a 30-minute dumbbell strength builder, and a 10-minute mobility-focused routine—each targeting different goals. Keep reading to see exactly how each one […]
Hex Bar Deadlifting for Strength, Size, and Power: A Complete How-To
If you’re wondering whether the hex (bar) deadlift belongs in your program, the short answer is yes—you can usually lift 5–10 % more weight with less lower-back strain and higher power output than with a straight bar. Keep reading to see exactly how to set it up, program it, and sidestep the usual stumbling blocks. […]
5 Best Knee Push Ups Alternatives
Swap knee push-ups for wall push-ups, incline push-ups, eccentric-only lowers, band-assisted push-ups, and the dumbbell floor or bench press to build real pressing strength while keeping perfect plank form. Read on for the why, how, and when to use each option. The Missing Link in the Kinetic Chain Dropping your knees breaks the straight line […]
Stronger, Sharper Abs: Your No-Nonsense Guide to Loaded Cable Crunches
Clip a rope to a high pulley, kneel a step back so the stack floats, and curl your rib cage toward your pelvis—spine rounding, hips locked—adding load only when you can finish 10–15 flawless reps. That’s the essence of using cable crunches for sharper, more visible abs; keep reading for the detailed setup, programming, and […]
The Ultimate Warm-Up Blueprint for Bench Press PRs
Warming up for a bench press PR isn’t just about getting loose—it’s about strategically preparing your body and nervous system to lift your heaviest weight safely and effectively. The best way to do that is with a two-phase warm-up: start with general cardio and mobility work, then move into a progressive loading sequence that mimics […]
3 Power-Packed Boxing Workouts You Can Do Without a Ring
If you’re looking for boxing workouts that actually build skill, strength, and conditioning, these three routines deliver exactly that—no fluff, just results. Each workout is designed with a specific purpose in mind, so keep reading to see how they work and which one fits your goals best. Workout 1: Precision Shadowboxing in Just 15 Minutes […]