Unilateral Training: Fix Muscle Imbalances for Strength
Unilateral training means working one side of your body at a time. It’s a powerful way to build balanced strength. While common exercises like barbell squats or bench presses are among the best, they often mask imbalances in strength and muscle size. Ignoring these imbalances can limit your progress and lead to injuries. If your […]
Archer Pull-Up Guide: Progressions and Workout Tips
Archer pull-ups are a powerful bodyweight exercise that builds strength, control, and muscle balance. They bridge the gap between regular pull-ups and one-arm pull-ups by forcing each arm to work independently. This makes them a valuable tool for developing upper back strength, grip endurance, and unilateral pulling power. Unlike standard pull-ups, archer pull-ups shift most […]
Inverted Rows: Form, Progressions, and Benefits
If you’ve ever been in the gym, you’ve likely seen trainers using straps with handles hanging from an overhead bar, pulling their bodies up from a slanted position. This is an excellent exercise, but what about taking it further. As you get more advanced, you may find it difficult to find a good rowing exercise […]
Master Archer Push-Ups: Form, Benefits, and Progressions
One excellent calisthenics exercise I’ve started taking advantage of is the archer push-up. It’s a great movement on its own and as a progression towards more advanced exercises. Archer push-ups are a powerful bodyweight exercise that builds upper body strength, core stability, and triceps power. By shifting most of your weight onto one arm, you […]
Dips Guide: Master Weighted, Bench, and Machine Dips
Dips are a timeless exercise, blending simplicity with effectiveness. They target your chest, triceps, shoulders, and even your core. Unlike traditional weightlifting, dips challenge your body in a unique way—moving your entire body through space. This functional movement builds real-world strength and improves coordination. Whether you’re new to fitness or an experienced lifter, dips offer […]
How to Target Biceps with Pull-Ups and Progressions
As I’ve gotten older, my priorities have changed when it comes to lifting. No longer do I try maxing out on the bench or squat every couple of weeks. These days I prefer to use bodyweight exercises much more than in the past. This means more push-ups, core movements, and, of course, pull-ups. Pull-ups are […]
Staggered Pull-Ups: Build Strength for One-Arm Pull-Ups
Staggered pull-ups are a game-changer when it comes to building the strength and control needed for one-arm pull-ups. By focusing on one arm at a time with just enough assistance from the other, you can isolate your lats and biceps for serious gains. Plus, it’s an effective way to fix muscle imbalances and improve overall […]
Archer Push-Ups: Unlock the Power of One-Arm Push-Ups
Archer push-ups are a powerful exercise that builds strength, control, and confidence for tackling the elusive one-arm push-up. You can almost call the archer push-up the “one and one-half push-up” as one arm does the push-up while the other is used for a small amount of assistance and to aid in stabilization. This challenging variation […]
Walking Core Exercises: Build Strength While Moving
Building a strong core isn’t just about crunches and planks. Your core is the foundation of every movement you make. Walking core exercises take core training to the next level by adding functional movement, stability, and balance to the mix. These dynamic exercises improve posture, build strength, and enhance coordination—all while keeping your workouts engaging […]
Side Plank Variations: A Guide to Core Strength Progression
Side planks are a simple yet powerful way to strengthen your core. They target your obliques, improve stability, and protect your spine. Whether you’re new to fitness or an experienced athlete, mastering side plank variations can transform your workouts. By starting with beginner moves and progressing to advanced techniques, you can build strength, balance, and […]