Exercise library

Barbell Jefferson Squat

The Barbell Jefferson Squat is a standing barbell squat performed while straddling the bar with a staggered, angled stance. It primarily develops the quadriceps and glutes while challenging hip stabi…

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Barbell Jerk Dip Squat

The barbell jerk dip squat is an Olympic weightlifting assistance exercise performed from the front-rack position. It trains a controlled, upright dip and strong leg drive pattern used for the jerk,…

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Barbell Lunge

The barbell lunge is a unilateral lower-body strength exercise performed by stepping into a lunge while supporting a barbell across the upper back. It primarily trains the quadriceps and glutes, whil…

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Barbell One-Arm Side Deadlift

The barbell one-arm side deadlift is a unilateral deadlift in which a barbell is lifted from the floor at the side of the body with one hand. It primarily trains the lower back, glutes, hamstrings, a…

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Barbell One-Arm Snatch

The barbell one-arm snatch is an explosive lift that moves a barbell from the floor or hang position to overhead with one arm in a single motion. It emphasizes the shoulders, glutes, legs, back, and…

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Barbell Overhead Squat

The barbell overhead squat is a deep squat performed while holding a barbell locked out overhead. It primarily trains the quadriceps while demanding strong shoulder stability, core bracing, hip mobil…

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Barbell Pin-Off Good Morning

The Barbell Pin-Off Good Morning is a hip-hinge exercise performed by lifting a barbell from safety pins in a rack with the bar positioned across the upper back. It primarily trains the hamstrings, g…

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Barbell Power Clean from Blocks

The barbell power clean from blocks is an Olympic weightlifting variation in which a barbell starts on raised blocks and is explosively received on the shoulders in a partial squat. It develops power…

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Barbell Power Jerk

The barbell power jerk is an Olympic weightlifting movement that drives a barbell from the front rack to locked arms overhead with a shallow dip and a partial squat catch. It primarily develops the s…

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Barbell Power Snatch

The barbell power snatch is an explosive Olympic weightlifting movement in which the bar is lifted from the floor to overhead and caught in a partial squat rather than a full squat. It develops power…

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Barbell Side Split Squat

The Barbell Side Split Squat is a lateral lower-body exercise performed by shifting into one bent leg while the other leg stays straighter. It primarily trains the quadriceps and glutes while challen…

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Barbell Snatch

The barbell snatch is an Olympic weightlifting movement in which a barbell is lifted from the floor to an overhead locked-out position in one continuous motion. It develops explosive power, coordinat…

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Barbell Single-Leg Squat

The barbell single-leg squat is an advanced unilateral squat performed while supporting a barbell across the upper back. It primarily trains the quadriceps and glutes while demanding substantial bala…

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Barbell Snatch Balance

The barbell snatch balance is an Olympic weightlifting drill in which you dip, drive the bar upward, and rapidly drop into an overhead squat to receive it with locked arms. It develops overhead stabi…

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Barbell Snatch Pull

The barbell snatch pull is an Olympic weightlifting derivative that rehearses the powerful pulling phase of the snatch without receiving the bar overhead. It primarily develops the glutes, quadriceps…

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Barbell Speed Squat

The barbell speed squat is a back squat performed with a deliberately light-to-moderate load and fast, controlled upward intent. It primarily trains the quadriceps and glutes while developing lower-b…

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Barbell Squat Jerk

The barbell squat jerk is an Olympic weightlifting overhead lift in which the bar is driven from the shoulders to locked arms while receiving it in a deep squat. It primarily develops the shoulders,…

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Barbell Squat to Shoulder Press

The barbell squat to shoulder press combines a front squat with an overhead press in one continuous movement. It primarily trains the quadriceps, glutes, shoulders, and triceps while demanding core b…

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Barbell Squat to Upright Row

The barbell squat to upright row combines a squat with a standing upright row in one continuous repetition. It primarily trains the quadriceps and glutes, while the shoulders and upper back contribut…

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Barbell Squat with Narrow Stance

The barbell narrow-stance squat is a squat performed with the feet set closer than shoulder width while supporting a barbell across the upper back. It emphasizes the quadriceps while also training th…

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Barbell Step-Up

The barbell step-up is a unilateral lower-body strength exercise performed by stepping onto a stable bench or platform with a barbell supported across the upper back. It primarily trains the quadrice…

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Barbell Zercher Squat

The Barbell Zercher Squat is a squat performed with a barbell held in the crooks of the elbows. It primarily trains the quadriceps while heavily involving the glutes, core, and upper back to maintain…

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Bench Leg Extended Stretch

The Bench Leg Extended Stretch is a static lower-body stretch performed with one heel supported on a bench and the leg straight. It primarily lengthens the hamstrings and can also gently stretch the…

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Bench Quad Stretch Supine

The supine bench quadriceps stretch is a static stretch performed lying on a bench with one leg near the edge. Bending the hanging knee while keeping the hips controlled lengthens the quadriceps and…

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