Intermediate Exercises
For those with some training experience.
Showing 181–210 of 335 exercises
Medicine Ball Golf Swing Simulation
A golf-specific stance and swing-pattern drill performed with a medicine ball. The ball is held in the position of an addressed club and swung through a full rotational arc, releasing toward a target wall or partner. Closely matches the kinematic sequence of a golf swing — distinct from generic rotational throws (no swing-plane stance) and Backward Medicine Ball Throw (overhead toss).
Medicine Ball Rotational Slam
A standing rotational drive followed by a high-to-low (downward) slam release — the ball is brought overhead during the rotation and slammed down to the ground in front of the lead foot. Trains the deceleration phase that follows rotational power, supporting lead-side control after high-velocity rotation. Distinct from One-Arm Medicine Ball Slam (unilateral grip) and the generic rotational throw (horizontal release).
Medicine Ball Rotational Throw
An explosive rotational throw with a medicine ball, releasing into a wall or to a partner. Develops rotational power transfer through the hips, core, and shoulders — directly applicable to swing and throwing sports.
Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
Muscle Snatch
Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
Narrow Stance Hack Squats
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Narrow Stance Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Narrow Stance Squats
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Natural Glute Ham Raise
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
Neck Press
Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
Neck-SMR
Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.
Olympic Squat
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
One Arm Floor Press
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
One-Arm Kettlebell Clean
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
One-Arm Kettlebell Clean and Jerk
Hold a kettlebell by the handle.
One-Arm Kettlebell Floor Press
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
One-Arm Kettlebell Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Military Press To The Side
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
One-Arm Kettlebell Para Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Push Press
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Row
Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
One-Arm Kettlebell Split Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Swings
One-Arm Kettlebell Swings targeting Hamstrings.
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
One-Legged Cable Kickback
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Overhead Cable Curl
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Overhead Press
A strict standing barbell overhead press from the rack — the foundational vertical-pressing lift used in classic strength programming (Wendler 5/3/1, StrongLifts, Starting Strength, Texas Method, GZCLP, etc.). Performed standing with a shoulder-width grip, no leg drive, no push-press dip. The bar travels in a straight line from the front-rack position to lockout overhead, with the head pushed forward through the window at the top. Distinct from Standing Military Press (wider-than-shoulder grip + slight knee dip — effectively a wide-grip push press), Seated Barbell Shoulder Press (seated-only variant with back support), Seated Barbell Military Press (behind-neck seated military press), and Standing Barbell Press Behind Neck (standing behind-neck variant).
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees.
Peroneals-SMR
Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
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