All Exercises
Browse our complete collection of strength training exercises.
Showing 781–810 of 957 exercises
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight.
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Smith Machine Pistol Squat
To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Smith Machine Reverse Calf Raises
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
Smith Machine Squat
To begin, first set the bar on the height 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.
Smith Machine Stiff-Legged Deadlift
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Smith Machine Upright Row
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Smith Single-Leg Split Squat
To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height 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.
Snatch
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
Snatch Balance
Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
Snatch Deadlift
The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
Snatch from Blocks
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. 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, with the elbows pointed out. This will be the starting position.
Snatch Pull
With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Snatch Shrug
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
Speed Box Squat
Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Speed 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.
Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Spider Curl
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Spiderman Lunge with Rotation
Deep hip opener combined with thoracic rotation. Targets the exact ranges needed for lunges, squats, and any rotational demands.
Spinal Stretch
Sit in a chair so your back is straight and your feet planted on the floor.
Split Clean
With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Split Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Split Snatch
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. 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.
Split Squats
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Squat Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
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