The woodchop exercise is a powerful and effective movement that targets and strengthens the core muscles, including the abdominals, obliques, and lower back. Contrary to its name, you don’t need an actual axe to experience its benefits. In the gym, there’s a much safer alternative using a cable machine with an adjustable pulley system. Here’s…
Some people think the Standing Rope French Press is some kind of specialty coffee. It’s not… it’s an excellent elbow-friendly exercise that emphasizes the long head of the triceps. Make sure to keep your glutes tensed and core braced throughout the set. Get your biceps as close to your ears as possible, and lower the…
Paused reps can be a game-changer in your training. By deliberately stopping at key points during a lift, you reduce momentum, reinforce proper technique, and dramatically increase muscular tension. In the case of chin-ups, pausing at the bottom not only reduces cheating, but also provides a brief decompression for the spine and shoulders—something many lifters…
For years we’ve been told to avoid behind-the-neck pulldowns and pull-ups. They place tremendous stress on the shoulders when lifting a heavy load with the humeri abducted and in a position of maximum external rotation. It’s a problem waiting to happen. Furthermore, it’s not a natural movement. We’re not really meant to pull things behind…
A common mistake during step-ups is pushing off with the non-working leg, either by extending the knee or ankle. To correct this, keep the knee locked, the ankle in dorsiflexion (toes up), and tap the floor with the heel only. I picked up this tip years ago from strength coach Charles Poliquin, who learned it…
The push-up is one of the most poorly executed exercises. One major issue is core stability—many people resemble a dolphin “swimming” through their reps. The core must remain tight and stable with a neutral spine throughout every repetition. If form breaks down, the set should be terminated. Another common mistake is inadequate depth. Every rep…