Intermediate Exercises
For those with some training experience.
Showing 121–150 of 337 exercises
Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Hang Clean - Below the Knees
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Hanging Bar Good Morning
Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
Heaving Snatch Balance
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
High Cable Curls
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
Hyperextensions With No Hyperextension Bench
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
Iliotibial Tract-SMR
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
Incline Barbell Bench Press
Foundational upper-chest builder. Performed lying on a bench set to a 30-45 degree incline, pressing a barbell from the upper chest to lockout. The incline biases the load to the upper portion of the chest (clavicular head of the pectoral) and the front delts. Distinct from Barbell Bench Press (flat bench — primarily mid-chest), Decline Barbell Bench Press (decline — primarily lower chest), Incline Dumbbell Press (DB variant, with greater stabilization demand and natural ROM). A staple of every classic bodybuilding split.
Incline Barbell Triceps Extension
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Incline Cable Flye
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
Intermediate Groin Stretch
Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Intermediate Hip Flexor and Quad Stretch
Lie face down on the floor, with a rope, belt, or band looped around one foot.
Iron Cross
Iron Cross targeting Shoulders.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Jefferson Squats
Place a barbell on the floor.
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
Jerk Dip Squat
This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Jump to Rotation
A combined plyometric jump with mid-air rotation, landing in a rotated position. Trains simultaneous vertical force production and rotational power — distinct from any pure-jump (no rotation) or pure-rotation drill (no vertical force).
KB Complex: Swing-Clean-Press
A three-movement kettlebell complex performed back-to-back without putting the bell down: one swing (hinge-driven pendulum), one clean (pull to rack), one press (rack to overhead). High conditioning demand because the grip stays loaded throughout. Each rep cycles through hinge-power, pull, and overhead push.
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Arnold Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
Kettlebell Clean & Press
A two-phase kettlebell compound: a clean (hip-driven pull from floor or hang to rack position), then a strict press overhead from rack. Trains posterior-chain power into shoulder-stable overhead lockout. Distinct from One-Arm Kettlebell Clean and Jerk (jerk uses leg drive at the top), Two-Arm Kettlebell Military Press (press only, no clean), and Kettlebell Hang Clean (clean only, no press).
Kettlebell Dead Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Figure 8
Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
Kettlebell Floor Press
A two-arm kettlebell press performed lying on the floor. The athlete lies on the back with two kettlebells held at the shoulders in rack position, then presses both bells straight up to lockout. Reduced range compared to a bench press because the elbows hit the floor at the bottom — useful for protecting the shoulders while loading the press pattern, and natural for kettlebells because of the rack-to-overhead path. Distinct from One-Arm Kettlebell Floor Press (single-arm variant — anti-rotation demand), Alternating Floor Press (alternates arms), and Dumbbell Floor Press (different implement, palms-facing-each-other grip).
Kettlebell Hang Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell One-Legged Deadlift
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Kettlebell Pass Between The Legs
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
Kettlebell Seated Press
Sit on the floor and spread your legs out comfortably.
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