training
elitefts™ Pause Bench Press
Mitigate the Stretch Reflex and increase your chest's time under tension with the "pause" technique while benching.
4 Ways to Test Your Grit in the Weightroom
If you can survive these challenges it will be good for...but it won't feel that way.
WATCH: Two Lateral Speed Drills with Bands to Improve Change of Direction
Increase agility by using bands to reinforce proper positioning and improve motor patterns in an athletic setting.
elitefts™ Reverse Band Hack Squats
John Meadows performs a Hack Squat with a Reverse Band alteration. Add Hack Squat to your training regime and also incorporate band or chain variations.
The Dante Row For The Lat Development You've Been Looking For
A forgotten back exercise that will pump blood into your lats like never before
12 Shoulder-Building Press and Raise Variations
Ditch that boring, straight-bar overhead press in exchange for these shoulder-pumping, hypertrophic alternatives.
Increase Your Bench and Forearm Strength with Fat Bar Floor Presses
Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.
Exercise the Lats in the Sagittal Plane
You must be tired of training your lats with just two exercises and in one plane of motion (frontal). Add dumbbell pullovers to your back routine and isolate your lats in the sagittal plane.
WATCH: Two Bench Press Mechanical Drop-Sets for Hypertrophy
In a traditional drop-set, you decrease weight in successive reps. With these variations, you will alter the movements to train past failure and new growth.
8 Multi-Grip Bar Exercises For Healthier and Stronger Shoulders
Not just for pressing: A multi-grip bar may be your best tool for rows and raises.
WATCH: How Are You Teaching the Squat?
Mark Watts visits JL Holdsworth and his staff at The Spot Athletics to discuss instruction of the squat and how to create proficiency in an untrained population.