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Exercise library
How to do the lifts, carries and conditioning moves you will meet in the gym: what each one trains, step-by-step technique, common mistakes and how to programme it.
ExerciseBack squat: technique, common mistakes and programmingHow to back squat with good technique: bar position, bracing, depth, common mistakes, easier and harder versions, and sets and reps for strength and size.ExerciseFront squat: rack position, technique and programmingHow to front squat well: the rack position, step-by-step technique, common mistakes, easier and harder versions, and sets and reps for strength and muscle.ExerciseGoblet squat: the best first squat to learnHow to do a goblet squat with a dumbbell or kettlebell: step-by-step technique, common mistakes, easier and harder versions, and how to programme it.ExerciseDeadlift: how to lift from the floor safelyHow to deadlift with good technique: setup, bracing and bar path, the common mistakes, easier and harder versions, and how many sets and reps to do each week.ExerciseRomanian deadlift: how to hinge for stronger hamstringsHow to do a Romanian deadlift (RDL) properly: the hip hinge step by step, common mistakes, easier and harder versions, and sets and reps for your hamstrings.ExerciseTrap bar deadlift: the easiest heavy lift to learnHow to do a trap bar (hex bar) deadlift: setup, step-by-step technique, common mistakes, easier and harder versions, and sets and reps for strength and power.ExerciseHip thrust: how to build stronger glutesHow to do a barbell hip thrust for stronger glutes: bench and bar setup, step-by-step technique, common mistakes, easier and harder versions, sets and reps.ExerciseGlute bridge: a simple start for strong hipsHow to do a glute bridge with good form: step-by-step technique, mistakes to avoid, easier and harder versions, and how often to do it for strength or rehab.ExerciseBench press: technique, setup and programmingHow to bench press with good technique: grip, shoulder position and bar path, the common mistakes, easier and harder versions, and sets and reps that work.ExerciseDumbbell bench press: how to do it wellHow to do a dumbbell bench press: getting into position safely, step-by-step technique, common mistakes, easier and harder versions, and how to programme it.ExerciseOverhead press: how to press a barbell overheadHow to do a standing barbell overhead press: grip, bar path and bracing, common mistakes, easier and harder versions, and sets and reps for strong shoulders.ExercisePush press: using your legs to press more overheadHow to do a barbell push press: the dip, drive and lockout, common mistakes, easier and harder versions, and how to programme it for power and strength.ExercisePush-up: how to do them properly and progressHow to do a push-up with good form: hand position, body line and range, common mistakes, easier and harder versions, and how to build from zero to 15 reps.ExercisePull-up: technique and how to get your first oneHow to do a pull-up with good technique, plus the progressions that get you your first rep: common mistakes, easier and harder versions, sets and reps.ExerciseChin-up: technique, progressions and programmingHow to do a chin-up with good form: grip, pulling technique, common mistakes, easier and harder versions, and how to programme them for back and arm strength.ExerciseLat pulldown: technique and how to use itHow to do a lat pulldown properly: setup, pulling technique, common mistakes, easier and harder versions, and how to use it to build up to your first pull-up.ExerciseBarbell row: how to row heavy with a flat backHow to do a bent-over barbell row: the hinge position, pulling technique, common mistakes, easier and harder versions, and sets and reps for a stronger back.ExerciseDumbbell row: the single arm row done rightHow to do a single arm dumbbell row: bench setup, pulling technique, common mistakes, easier and harder versions, and sets and reps for a stronger upper back.ExerciseSeated cable row: technique and programmingHow to do a seated cable row with good form: setup, pulling technique, common mistakes, easier and harder versions, and sets and reps for a stronger mid back.ExerciseFace pull: the shoulder health exercise worth doingHow to do a cable face pull with good form: setup, the pull and rotation, common mistakes, easier and harder versions, and how to add it to your week.ExerciseReverse lunge: the knee-friendly lungeHow to do a reverse lunge with good form: step-by-step technique, common mistakes, easier and harder versions, and how to programme it for stronger legs.ExerciseWalking lunge: technique for strength and HYROXHow to do walking lunges with good technique: step-by-step cues, common mistakes, easier and harder versions, and how to use them for strength and HYROX.ExerciseBulgarian split squat: the single leg squat that worksHow to do a Bulgarian split squat: finding your stance, step-by-step technique, common mistakes, easier and harder versions, and sets and reps for each leg.ExerciseStep-up: a simple single leg strength builderHow to do a step-up with good form: choosing a box height, step-by-step technique, common mistakes, easier and harder versions, and sets and reps per leg.ExerciseBox jump: how to jump and land safelyHow to do a box jump safely: take-off, soft landing and choosing a box height, common mistakes, easier and harder versions, and sets and reps for leg power.ExerciseBroad jump: technique for horizontal powerHow to do a standing broad jump: arm swing, take-off and a safe landing, common mistakes, easier and harder versions, and how to programme it for power.ExerciseKettlebell swing: technique, mistakes and programmingHow to do a kettlebell swing: the hip hinge, hike and snap, common mistakes, easier and harder versions, and how to programme swings for power and fitness.ExerciseTurkish get-up: a step-by-step guideHow to do a Turkish get-up one step at a time: every position from floor to standing, common mistakes, easier and harder versions, and how to programme it.ExerciseFarmers carry: the simplest strength exercise there isHow to do a farmers carry: picking up safely, posture and walking cues, common mistakes, easier and harder versions, and programming for strength and HYROX.ExerciseSuitcase carry: a core exercise you walk withHow to do a suitcase carry for a stronger core: setup, posture and walking technique, common mistakes, easier and harder versions, and sets and distances.ExerciseSled push: technique, common mistakes and how to programme itHow to do the sled push with good technique: body angle, foot drive, common mistakes, easier and harder versions, and how to programme it for HYROX.ExerciseSled pull: technique, common mistakes and how to programme itLearn the sled pull: rope technique, stance, using your legs as well as your arms, common mistakes, easier and harder versions, and how to programme it well.ExerciseWall ball: technique, common mistakes and how to programme itHow to do wall balls well: squat depth, catch and throw rhythm, breathing, common mistakes, scaled and harder versions, and how to programme them for HYROX.ExerciseSkiErg: technique, common mistakes and how to programme itHow to use the SkiErg with good technique: the hip hinge, arm path and rhythm, common mistakes, easier and harder versions, and how to programme it for HYROX.ExerciseRowing machine: technique, common mistakes and how to programme itHow to use a rowing machine with good technique: the stroke sequence, damper setting, common mistakes, easier and harder versions, and how to programme it.ExerciseAir bike: technique, common mistakes and how to programme itHow to ride an air bike well: seat set-up, pushing and pulling the handles, pacing, common mistakes, easier and harder versions, and how to programme it.ExerciseBurpee: technique, common mistakes and how to programme itHow to do a burpee properly, step by step, plus common mistakes, scaled and harder versions, and how to programme them for conditioning without sore wrists.ExerciseBurpee broad jump: technique, common mistakes and how to programme itHow to do burpee broad jumps efficiently: chest to floor, getting up fast, jump distance, common mistakes, easier and harder versions, and HYROX programming.ExerciseThruster: technique, common mistakes and how to programme itHow to do a thruster: a front squat into an overhead press in one smooth movement, with common mistakes, dumbbell and barbell versions, and programming tips.ExercisePower clean: technique, common mistakes and how to programme itHow to do a power clean: set-up, first and second pull, the catch, common mistakes, easier and harder versions, and how to programme it for power.ExerciseHang clean: technique, common mistakes and how to programme itHow to do a hang clean: hinging to the hang position, explosive extension, a fast catch, common mistakes, easier and harder versions, and how to programme it.ExercisePlank: technique, common mistakes and how to programme itHow to do a plank properly: body position, bracing and breathing, common mistakes, easier and harder versions, and why longer holds are not always better.ExerciseSide plank: technique, common mistakes and how to programme itHow to do a side plank: set-up, body line, common mistakes, easier and harder versions, and how to programme it for a stronger trunk and a happier lower back.ExerciseDead bug: technique, common mistakes and how to programme itHow to do the dead bug: set-up, keeping your lower back still, breathing, common mistakes, easier and harder versions, and how to programme it.ExercisePallof press: technique, common mistakes and how to programme itHow to do the Pallof press: set-up with a cable or band, pressing without twisting, common mistakes, easier and harder versions, and how to programme it.ExerciseHanging knee raise: technique, common mistakes and how to programme itHow to do a hanging knee raise without swinging: grip, curling your pelvis, common mistakes, easier and harder versions, and how to programme it.ExerciseAb wheel rollout: technique, common mistakes and how to programme itHow to do an ab wheel rollout from your knees: bracing, how far to roll, common mistakes, easier and harder versions, and how to programme it safely.ExerciseBird dog: technique, common mistakes and how to programme itHow to do the bird dog: set-up on all fours, keeping your hips level, common mistakes, easier and harder versions, and how to use it for a stronger back.ExerciseCopenhagen plank: technique, common mistakes and how to programme itHow to do the Copenhagen plank for stronger adductors: set-up on a bench, short and long lever versions, common mistakes, and how to programme it safely.ExerciseCalf raise: technique, common mistakes and how to programme itHow to do calf raises: full range, slow lowering, straight and bent knee versions, common mistakes, and how to programme them for runners and lifters.ExerciseNordic hamstring curl: technique, common mistakes and how to programme itHow to do the Nordic hamstring curl: set-up, controlled lowering, assisted and harder versions, common mistakes, and how to programme it safely.ExerciseLeg press: technique, common mistakes and how to programme itHow to use the leg press safely: seat and foot position, depth, common mistakes, easier and harder versions, and how to programme it for stronger legs.ExerciseDips: technique, common mistakes and how to programme themHow to do dips on parallel bars: shoulder position, safe depth, common mistakes, assisted and weighted versions, and how to programme them well.ExerciseBiceps curl: technique, common mistakes and how to programme itHow to do a biceps curl with good form: elbow position, full range, slow lowering, common mistakes, useful variations, and how to programme curls.ExerciseTriceps extension: technique, common mistakes and how to programme itHow to do triceps extensions: overhead, lying and cable versions, elbow position, common mistakes, easier and harder options, and how to programme them.ExerciseLateral raise: technique, common mistakes and how to programme itHow to do a lateral raise for broader shoulders: arm path, how high to lift, common mistakes, easier and harder versions, and how to programme it.ExerciseMountain climber: technique, common mistakes and how to programme itHow to do mountain climbers properly: plank position, knee drive, pace, common mistakes, easier and harder versions, and how to programme them.ExerciseSandbag lunge: technique, common mistakes and how to programme itHow to do sandbag lunges for HYROX: carrying the bag, stride length, knee touch, common mistakes, easier and harder versions, and how to programme them.ExerciseLandmine press: technique, common mistakes and how to programme itHow to do the landmine press: set-up, stance, pressing up and forwards, common mistakes, easier and harder versions, and why it suits sensitive shoulders.ExerciseSingle leg Romanian deadlift: technique, common mistakes and how to programme itHow to do a single leg Romanian deadlift: hip hinge, balance, keeping hips square, common mistakes, easier and harder versions, and how to programme it.
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