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These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.
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Showing 886-900 of 1,081 items.
| Main Muscle Trained | Name | Alternate Names | Auxiliary Muscles | Equipment | Mechanics Type | Exercise Level | Sport | Force | Instructions | Alternative Exercises | Videos | External Url Info | Comments | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
  |  Quadriceps | Speed Squats | (not set) | [6,8,9,11] | 2 | 1 | Expert | 0 | Push | 1) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.<br /> 2) Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).<br /> 4) Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. <br /> Note:<br /> You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise to be taken lightly due to the speed that it requires. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/speed-squats | |||
  |  Abdominals | Spell Caster | (not set) | [8,1] | 4 | 1 | Beginner | 0 | Pull | 1) Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. <br /> 2) Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso. <br /> 3) Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side. <br /> 4) Continue alternating, rotating from one side to the other until the set is complete. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/spell-caster | |||
  |  Abdominals | Spider Crawl | (not set) | [4,1,2] | 0 | 1 | Beginner | 0 | Pull | 1) Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position. <br /> 2) Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible. <br /> 3) Return this leg to the starting position and repeat on the opposite side. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/spider-crawl | |||
  |  Biceps | Spider Curl | (not set) | (not set) | 0 | 2 | Beginner | 0 | Pull | 1) Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.<br /> 2) Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.<br /> 3) Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.<br /> 4) Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.<br /> 5) Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.<br /> 6) Slowly begin to bring the barbell back to the starting position as your breathe in. .<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly. <br /> | Concentration Curls/ / One Arm Dumbbell Preacher Curl/ / Preacher Curl | http://www.bodybuilding.com/exercises/detail/view/name/spider-curl | ||
  |  Middle Back | Spinal Stretch | (not set) | [10,11,13,15] | 0 | 2 | Beginner | 0 | Static | 1) Sit in a chair so your back is straight and your feet planted on the floor.<br /> 2) Interlace your fingers behind your head, elbows out and your chin down.<br /> 3) Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.<br /> 4) Return to upright position and then repeat for your other side.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/spinal-stretch | |||
  |  Quadriceps | Split Clean | (not set) | [6,7,8,9,11,1,15] | 2 | 1 | Intermediate | 0 | Pull | 1) With a barbell on the floor close to the shins, take an overhand 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. Move the weight with control as you continue to above the knees.<br /> 3) Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. 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, aggressively pull yourself down, rotating your elbows under the bar as you do so. <br /> 5) Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery. <br /> 6) Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.<br /> | Power Clean/ / Clean | http://www.bodybuilding.com/exercises/detail/view/name/split-clean | ||
  |  Quadriceps | Split Jerk | (not set) | [8,9,1,2] | 2 | 1 | Intermediate | 0 | Push | 1) 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.<br /> 2) Go down only slightly, and reverse direction as powerfully as possible. 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. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.<br /> 3) In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.<br /> 4) Return to a standing position, bringing the feet together.<br /> | Jerk Balance/ / One-Arm Kettlebell Jerk | http://www.bodybuilding.com/exercises/detail/view/name/split-jerk | ||
  |  Quadriceps | Split Jump | (not set) | [6,8,9] | 0 | 1 | Beginner | 0 | Push | 1) Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.<br /> 2) Ensure that the front knee is over the midline of the foot.<br /> 3) Extending through both legs, jump as high as possible, swinging your arms to gain lift.<br /> 4) As you jump, bring your feet together, and move them back to their initial positions as you land.<br /> 5) Absorb the impact by reverting back to the starting position. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/split-jump | |||
  |  Hamstrings | Split Snatch | (not set) | [6,7,8,9,11,14,1,15,2] | 2 | 1 | Expert | 1 | Pull | 1) 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, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and 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, bringing your feet together.<br /> 6) Carefully return the weight to floor.<br /> | Snatch/ / Snatch from Blocks | http://www.bodybuilding.com/exercises/detail/view/name/split-snatch | ||
  |  Quadriceps | Split Squat with Dumbbells | (not set) | [8,9] | 4 | 1 | Beginner | 0 | Push | 1) Position yourself into a staggered stance with the rear foot elevated and front foot forward.<br /> 2) Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.<br /> 3) Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.<br /> 4) At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/split-squat-with-dumbbells | |||
  |  Quadriceps | Split Squat With Kettlebells | (not set) | [6,8,9] | 9 | 1 | Intermediate | 0 | Push | 1) Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a kettlebell in each hand, letting them hang by your side. This will be your starting position. <br /> 2) Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise. <br /> 3) At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position. <br /> | Dumbbell Rear Lunge | http://www.bodybuilding.com/exercises/detail/view/name/split-squat-with-kettlebells | ||
  |  Hamstrings | Split Squats | (not set) | [6,8,14] | 0 | 0 | Intermediate | 0 | Push | 1) Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.<br /> 2) As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/split-squats | |||
| | Chest | Spoto Press | ["Spoto bench press"] | ["1","2"] | 2 | 1 | Intermediate | 0 | Push | Set up exactly as you would for a normal bench press, and the technique will be nearly identical — except for one small detail: do not touch the bar to your chest. As you get to the bottom of the movement stop the bar an inch or two off your chest, pause, then forcibly press the bar back up. <br /> | Bench Press - Powerlifting/ / Bench Press - With Bands | https://www.askmen.com/sports/bodybuilding/the-guide-to-a-bigger-bench-press/spoto-press.html | ||
  |  Quadriceps | Square Hop | (not set) | [6,9] | 0 | 0 | Beginner | 0 | Push | 1) Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides. <br /> 2) Jump laterally about 2-3 feet to the left. <br /> 3) Once you land, quickly jump backwards about 2-3 feet. <br /> 4) When your feet hit the ground, quickly jump laterally to the right about 2-3 feet. <br /> 5) From there, jump forward 2-3 feet. You should be in the same position you started. <br /> 6) Repeat this drill by doing the 4 jumps in various directions, but always making a square. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/square-hop | |||
  |  Quadriceps | Squat Jerk | (not set) | [6,8,9,1,2] | 2 | 1 | Expert | 0 | Push | 1) 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. 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 /> 2) 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 athlete’s effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.<br /> 3) Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.<br /> | Clean and Jerk/ / Jerk Balance/ / Snatch Balance | http://www.bodybuilding.com/exercises/detail/view/name/squat-jerk |
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