strength training

strength training

Looking for the best strength training routines and strength training workouts? These articles give you the latest information on circuit training, squats, and more with free strength training programs… To browse our library of free sports training articles, browse using the categories on the left or use the search box.

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Women's alternating and normal hammer curl

Women's alternating and normal hammer curl

The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

Women's back extension

Women's back extension

The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength. Plus it feels great after completing a set of heavy dead lifts or squats.

Women's barbell bench press

Women's barbell bench press

The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

Women's barbell curl

Women's barbell curl

The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.

Women's barbell military press

Women's barbell military press

The barbell military press has no peer amongst other upper body shoulder exercises.

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Women's barbell row

Women's barbell row

The barbell row is an important exercise for the upper back.

Women's cat and camel

Women's cat and camel

It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.

Women's dumbbell bench press

Women's dumbbell bench press

The dumbbell bench press is a fine alternative to the barbell version of the exercise. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.

Women's dumbbell military press

Women's dumbbell military press

The dumbbell military press is a fine exercise for women who desire strong triceps.

Women's dumbbell standing calf raise

Women's dumbbell standing calf raise

Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.

Women's non supported dumbbell row

Women's non supported dumbbell row

Developing the upper and lower back will mean doing rows of all forms.

Women's stiff leg dead lift

Women's stiff leg dead lift

The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.

Wrist Wraps

Wrist Wraps

Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.

Standing Calf

Standing Calf

The standing calf exercise is common in well thought out programs.

The Barbell Curl

The Barbell Curl

The barbell curl is universally recognized as one of the main bicep building exercises.

The Gironda Curl

The Gironda Curl

Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.

The Hammer Curl

The Hammer Curl

The hammer curl is a staple in many lifters gym bag of muscle exercises.

The High Bar Bench Press Position

The High Bar Bench Press Position

The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached. You can do these in the power rack and achieve the same degree of lifting safety. While in the power rack make certain the safety pins are placed just a little below the top portion of your chest so that if need be you can slide out from under the bar if you can't lift it.

The Lifting Belt

The Lifting Belt

Several different lifting belts shown and explained.

The Low Chest Bench Press Position

The Low Chest Bench Press Position

The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.

The military press

The military press

The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.

The non supported dumbbell row

The non supported dumbbell row

The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.

The Non supported Spider Curl

The Non supported Spider Curl

The spider curl is another variation of the barbell curl.

The Pendulum Shoulder Exercise

The Pendulum Shoulder Exercise

The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.

The Seated Dumbbell Military Press

The Seated Dumbbell Military Press

The seated dumbbell military press is an excellent alternative to the standing barbell military press, especially if your back is a bit sore from doing dead lifts.

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