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Showing 676-690 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Hamstrings		Power Clean (not set)[6,7,8,11,12,14,1,15,2]21Intermediate0Pull<br /> Note:<br /> This exercise is extremely complex and requires the execution of many phases.<br /> <br /> Phase 1: Starting Position<br /> <br /> 1) Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.<br /> 2) Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.<br /> 3) Place the bar about 1 inch in front of your shins and over the balls of your feet.<br /> 4) Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.<br /> 5) Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.<br /> <br /> Phase 2: First Pull Phase<br /> <br /> 1) Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. <br /> Tip:<br /> The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.<br /> 2) Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.<br /> 3) As the bar raises keep it as close to the shins as possible.<br /> <br /> Phase 3: Transition or Scoop Phase<br /> <br /> 1) As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. <br /> Tip:<br /> At this point your thighs should be against the bar.<br /> 2) Keep the back flat or slightly arched, elbows fully extended and your head neutral. <br /> Tip:<br /> You will hold your breath until the next phase.<br /> <br /> Phase 4: Second Pull Phase<br /> <br /> 1) Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.<br /> 2) Keep the bar as close to your body as possible. <br /> Tip:<br /> Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.<br /> 3) When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.<br /> 4) As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.<br /> 5) Continue to pull the arms as high and as long as possible. <br /> Tip:<br /> Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.<br /> <br /> Phase 5: Catch Phase<br /> <br /> 1) After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.<br /> 2) Simultaneously, flex the hips and knees into a quarter squat position.<br /> 3) Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.<br /> 4) Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.<br /> 5) Stand up by extending the hips and knees to a fully erect position.<br /> <br /> Phase 6: Downward Movement Phase<br /> <br /> 1) Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.<br /> 2) Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.<br /> 3) Squat down with the elbows fully extended until the bar touches the floor.<br /> 4) Start over at Phase 1 and repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/power-clean
  
Hamstrings		Power Clean from Blocks ["Power Clean from Boxes"][14]21Intermediate0Pull1) With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.<br /> 2) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.<br /> 3) In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.<br /> 4) As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.<br /> 5) Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.<br /> Hang Clean/
/ Power Clean		  http://www.bodybuilding.com/exercises/detail/view/name/power-clean-from-blocks
  
Quadriceps		Power Jerk ["Push Jerk"][5,6,8,9,1,2]21Expert0Push1) Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.<br /> 2) Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.<br /> 3) At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.<br /> 4) Receive the bar with the arms locked out overhead. <br /> 5) Return to a standing position.<br /> Clean and Jerk/
/ Push Press		  http://www.bodybuilding.com/exercises/detail/view/name/power-jerk-
  
Shoulders		Power Partials ["Dumbbell Lateral Raise"](not set)42Beginner0Push1) Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.<br /> 2) The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.<br /> 3) Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.<br /> 4) Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. <br /> Tip:<br /> Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.<br /> One-Arm Side Laterals/
/ Lateral Raise - With Bands/
/ Seated Side Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/power-partials
  
Hamstrings		Power Snatch ["Hang Power Snatch"][6,8,11,14,1,15,2]21Expert0Pull1) Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.<br /> 2) Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.<br /> 3) Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.<br /> 4) As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead. <br /> 5) Return to a standing position with the weight over head.<br /> Hang Snatch/
/ Snatch from Blocks		  http://www.bodybuilding.com/exercises/detail/view/name/power-snatch
  
Quadriceps		Power Snatch from Blocks ["Power Snatch from Boxes"][6,7,8,9,11,1,15,2]21Intermediate0Pull1) Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.<br /> 2) Begin the first pull by driving through the front of the heels, raising the bar from the boxes. <br /> 3) Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side. <br /> 4) As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead. <br /> 5) Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.<br /> Hang Snatch/
/ Power Snatch		  http://www.bodybuilding.com/exercises/detail/view/name/power-snatch-from-blocks
  
Hamstrings		Power Stairs ["Power Stair Trainer"][6,8,11,14,1,15]111Intermediate1Pull1) In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.<br /> 2) Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.<br /> 3) As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.<br /> 4) Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible. <br /> Kettlebell Sumo High Pull/
/ Sumo Deadlift		  http://www.bodybuilding.com/exercises/detail/view/name/power-stairs
  
Biceps		Preacher Curl (not set)(not set)22Beginner0Pull1) To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.<br /> 2) With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.<br /> 3) As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.<br /> 4) As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.<br /> Barbell Curls Lying Against An Incline/
/ Cable Preacher Curl/
/ One Arm Dumbbell Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/preacher-curl
  
Biceps		Preacher Hammer Dumbbell Curl ["Neutral Grip Preacher Curl"][7]42Beginner0Pull1) Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).<br /> 2) As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.<br /> 3) As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.<br /> 4) Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can be performed using one arm at a time to better isolate your biceps or in alternating fashion.<br /> 2) You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.<br /> Cross Body Hammer Curl  http://www.bodybuilding.com/exercises/detail/view/name/preacher-hammer-dumbbell-curl
  
Abdominals		Press Sit-Up (not set)[4,1,2]21Expert0Push1) To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.<br /> 2) While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. <br /> Tip:<br /> Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.<br /> 3) Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> It is best to have a spotter while performing this exercise so that it is easier to get the barbell and also get rid of it. Also, always start with an empty bar and do not use jerking motions at any time.<br /> <br /> Variations:<br /> You can also use a decline bench when you are more advanced.<br />   http://www.bodybuilding.com/exercises/detail/view/name/press-sit-up
  

Middle Back

Prone Cobras (not set)["11"]00Beginner0None https://www.youtube.com/watch?v=_808sAiRCMg
  
Hamstrings		Prone Manual Hamstring (not set)(not set)02Beginner0Static1) You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.<br /> 2) To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.<br /> 3) Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.<br />  http://www.bodybuilding.com/exercises/detail/view/name/prone-manual-hamstring
  
Hamstrings		Prowler Sprint ["Sled Push"][6,4,8,14,1]111Beginner0Push1) Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.<br /> 2) You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.<br /> 3) With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance. <br />  http://www.bodybuilding.com/exercises/detail/view/name/prowler-sprint
  
Gluteus Maximus		Pull Through (not set)[9,11]31Beginner0Pull1) Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.<br /> 2) Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips. <br /> Barbell Hip Thrust  http://www.bodybuilding.com/exercises/detail/view/name/pull-through
  
Lats		Pullups ["Pull-Up"," Pull Up"][3,12]01Beginner0Pull1) Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.<br /> 2) As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.<br /> 3) Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.<br /> 4) After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.<br /> 5) Repeat this motion for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.<br /> 2) Otherwise, a spotter holding your legs can help.<br /> 3) On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.<br /> 4) The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.<br /> Wide-Grip Lat Pulldown  http://www.bodybuilding.com/exercises/detail/view/name/pullups
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