Powerlifting

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Plyometrics

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Mobility & Flexibility

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102

Agility & Footwork

Senior & Active Ageing

Library

Exercises in this category

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Anderson Squat

Starting each rep dead from the pins builds starting strength with zero elastic help.

Barbell, Rack

Hamstrings, Erector Spinae

anderson squat, squat from pins (concentric-only), quadriceps, gluteus maximus, barbell, rack

Squat from Pins (Concentric-Only)

Powerlifting

Barbell Deadlift

The king of pulls: a heavy bar, a flat back and full-body tension from floor to lockout.

Barbell

Erector Spinae, Quadriceps, Latissimus Dorsi, Forearms

Powerlifting, General Athletic Development, Football, Rugby

barbell deadlift, bilateral hip hinge, gluteus maximus, hamstrings, barbell

Powerlifting

Paused Deadlift

Pausing just off the floor exposes and fixes weak positions in the pull.

Barbell

Erector Spinae, Quadriceps, Latissimus Dorsi

paused deadlift, hinge with mid-shin pause, gluteus maximus, hamstrings, barbell

Hinge with Mid-Shin Pause

Powerlifting

Triceps Brachii, Deltoids

Larsen Press

Bench with feet in the air - no leg drive allowed, so the press does all the work.

larsen press, feet-up horizontal push, pectoralis major, barbell, bench

Feet-Up Horizontal Push

Powerlifting

Triceps Brachii, Deltoids

Spoto Press

Pausing an inch off the chest removes the stretch reflex and owns the hardest part of the press.

spoto press, paused horizontal push, pectoralis major, barbell, bench

Paused Horizontal Push

Powerlifting

Pin Squat

Squatting to pins kills the bounce and builds raw strength out of the hole.

Barbell, Rack

Hamstrings, Erector Spinae

pin squat, squat from dead stop, quadriceps, gluteus maximus, barbell, rack

Squat from Dead Stop

Powerlifting

Safety Bar Box Squat

A box squat performed with a safety squat bar, which loads the trunk more and spares the shoulders.

Barbell, Plyo Box, Squat Rack

Hamstrings, Erector Spinae, Adductors

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

safety bar box squat, safety bar squat, box squat, powerlifting, barbell, plyo box, squat rack, gluteus maximus, quadriceps

Squat to a Box with Upright Load

Powerlifting

Block Pull

A deadlift from blocks that raise the bar to just below or above the knee, overloading the lockout.

Barbell, Plyo Box

Erector Spinae, Trapezius, Quadriceps

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

block pull, block pull, lockout, deadlift overload, barbell, plyo box, gluteus maximus, hamstrings

Partial-Range Hinge Pull

Powerlifting

Deficit Deadlift

A deadlift performed standing on a 2–5 cm platform, extending the range and loading the start position.

Barbell, Weight Plate

Erector Spinae, Quadriceps, Trapezius

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

deficit deadlift, deficit deadlift, start strength, powerlifting, barbell, weight plate, gluteus maximus, hamstrings

Extended-Range Hinge Pull

Powerlifting

Board Press

A bench press to a board placed on the chest, shortening the range to overload the top half.

Triceps Brachii, Pectoralis Major

Deltoids, Latissimus Dorsi

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

board press, board press, partial range, lockout overload, barbell, bench, squat rack, triceps brachii, pectoralis major

Partial-Range Horizontal Push

Powerlifting

Beginner

Floor Press

A bench press performed lying on the floor, which removes leg drive and limits the range of motion.

Triceps Brachii, Pectoralis Major

Barbell, Mat

Deltoids, Serratus Anterior

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

floor press, floor press, lockout, triceps, powerlifting accessory, barbell, mat, triceps brachii, pectoralis major

Horizontal Push from the Floor

Powerlifting

Pause Bench Press

A bench press with a deliberate one- to two-second pause on the chest, as required in competition.

Pectoralis Major, Triceps Brachii

Deltoids, Latissimus Dorsi

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

pause bench press, pause bench press, competition command, strength, barbell, bench, squat rack, pectoralis major, triceps brachii

Horizontal Push with Paused Chest Contact

Powerlifting

Close-Grip Bench Press

Narrowing the grip on the bench press shifts load onto the triceps while still allowing heavy pressing.

Pectoralis Major, Anterior Deltoid

Triceps Brachii

close-grip bench press, barbell, bench, rack, triceps brachii, strength

Horizontal Push

Strength

Powerlifting

Triceps Brachii, Trapezius, Trunk

Barbell Overhead Press

A strict standing press that builds shoulder and triceps strength while demanding full-body bracing.

General Athletic Development, Olympic Weightlifting

barbell overhead press, barbell, squat rack, deltoids, strength

Vertical Push

Strength

Powerlifting

Pause Back Squat

Holding the bottom of the squat removes the stretch reflex and builds strength and control in the hardest position.

Barbell, Squat Rack

Erector Spinae, Adductors, Hamstrings

General Athletic Development, Powerlifting, Olympic Weightlifting

pause back squat, barbell, squat rack, quadriceps, gluteus maximus, strength

Strength

Powerlifting

Box Squat

Squatting to a box standardises depth, teaches sitting back into the hips and builds strength out of the bottom position.

Barbell, Squat Rack, Plyo Box

Hamstrings, Erector Spinae, Adductors

General Athletic Development, Powerlifting, Football, Soccer, Rugby

box squat, barbell, squat rack, plyo box, gluteus maximus, quadriceps, strength

Strength

Powerlifting

Barbell Good Morning

A loaded hip hinge with the bar on the back that heavily trains the hamstrings, glutes and spinal erectors.

Hamstrings, Erector Spinae

Barbell, Squat Rack

Gluteus Maximus, Adductors, Trunk

General Athletic Development, Powerlifting, Football, Soccer, Rugby

barbell good morning, barbell, squat rack, hamstrings, erector spinae, strength

Strength

Powerlifting

Beginner

Trap Bar Deadlift

Lifting inside a hexagonal bar centres the load, allowing heavier pulls with a more upright torso and less shear on the spine.

Trap Bar

Hamstrings, Erector Spinae, Trapezius, Forearms

General Athletic Development, Football, Soccer, Rugby

trap bar deadlift, trap bar, gluteus maximus, quadriceps, strength

Strength

Powerlifting

Sumo Deadlift

A wide-stance deadlift that shortens the range, keeps the torso more upright and shares load between hips and quads.

Barbell, Bumper Plates

Adductors, Hamstrings, Erector Spinae, Trapezius

sumo deadlift, barbell, bumper plates, gluteus maximus, quadriceps, strength

Wide-Stance Hip Hinge

Strength

Powerlifting

Conventional Deadlift

Pull a loaded barbell from the floor to a standing lockout — the most complete test of posterior-chain and whole-body strength.

Gluteus Maximus, Hamstrings, Erector Spinae

Barbell, Weight Plate

Quadriceps, Lats, Trapezius, Forearms

conventional deadlift, deadlift, hip hinge, posterior chain, hamstrings, glutes, powerlifting, maximal strength

Strength

Powerlifting

Maximal Strength, Hypertrophy

Barbell Bench Press

The primary horizontal press for upper-body strength: Lower the bar to the chest under control and drive it back to lockout.

Pectoralis Major, Triceps Brachii

Anterior Deltoid, Serratus Anterior, Lats

General Athletic Development, Powerlifting, Football, Rugby, Hockey

barbell bench press, bench press, chest press, pectorals, triceps, powerlifting, upper body strength

Horizontal Push

Strength

Powerlifting

Maximal Strength, Hypertrophy

Barbell Back Squat

The foundation lower-body strength lift: Load the bar on the upper back and squat through a full range to build maximal leg and trunk strength.

Barbell, Squat Rack

Adductors, Hamstrings, Erector Spinae, Trunk

barbell back squat, back squat, squat, quadriceps, glutes, powerlifting, maximal strength, lower body

Strength

Powerlifting

Gluteus Maximus, Erector Spinae, Trunk

Front Squat

A front-racked squat that keeps the torso upright and biases the quadriceps and trunk.

General Athletic Development, Olympic Weightlifting

front squat, barbell front squat, quad squat

Strength

Powerlifting

Balance & Stability

Balance, Posterior Chain Strength

Single-Leg Romanian Deadlift

Hinge on one leg while the other extends behind you — a hamstring and balance exercise that exposes and fixes side-to-side differences.

Hamstrings, Gluteus Maximus

Dumbbell or Kettlebell

Gluteus Medius, Erector Spinae, Foot Intrinsics, Forearms

General, Running, Field Sports, Return to Sport

single leg romanian deadlift, single leg rdl, hamstrings, balance, unilateral hinge, posterior chain

Unilateral Hip Hinge

Balance & Stability

Powerlifting

Functional Training

Hypertrophy

Beginner

Incline Dumbbell Bench Press

Press dumbbells on an inclined bench to bias the upper chest and front shoulder through a long, controllable range.

Hypertrophy

Dumbbells, Adjustable Bench

Pectoralis Major (Clavicular Head), Anterior Deltoid

Triceps Brachii, Serratus Anterior

General, Bodybuilding, Contact Sports

incline dumbbell bench press, incline press, upper chest, pectorals, hypertrophy, dumbbell press

Incline Horizontal Push

Strength

Hypertrophy

Powerlifting