Hip thrust: technique, setup and the mistakes that stall it
How to set the bench, feet and bar, how many sets and reps to run, and which common errors quietly take the work off your glutes.
8 min read
Decline bench press: technique and who it actually suits
What the decline bench press really trains, how to set it up safely, the mistakes that cost you reps, how many sets to do and when to skip it.
8 min read
Incline dumbbell press: technique, mistakes and bench angle
How to set the bench angle, press the dumbbells cleanly, fix the errors that wreck your shoulders, and see where the incline differs from flat.
7 min read
Incline barbell bench press: angle, technique and mistakes
How to set the bench angle, grip and bar path on the incline barbell press, which mistakes stall progress, and how many sets and reps to run.
9 min read
Wall ball: technique, common faults and how to dose it
How to squat, throw and catch a wall ball with clean technique, which faults quietly cost you reps, and how many sets to run in a training week.
9 min read
Dumbbell snatch: technique, mistakes and who it suits
How to perform the dumbbell snatch properly, which errors ruin it, how many sets and reps to run, and when another lift is simply the better choice.
8 min read
Standing vs seated calf raises: what changes and how to do both
Why a straight knee trains the gastrocnemius and a bent knee the soleus, how to perform both properly, and how many sets and reps actually make sense.
7 min read
Sumo deadlift: technique and when it beats conventional
How to set up and pull a sumo deadlift, the mistakes that cost the most reps, and the cases where sumo genuinely suits you better than conventional.
8 min read
Pallof press: how to do it and why your back benefits
A step-by-step guide to the Pallof press: correct setup, the mistakes that waste the exercise, how many sets to do and who should skip it.
7 min read
Hollow hold and dead bug: technique for a stable core
How to perform the dead bug and hollow hold properly, the mistakes that lift your back off the floor, how many sets to do and how to progress.
7 min read
Mountain climbers: technique, common mistakes and variations
How to do mountain climbers properly, which mistakes quietly ruin the movement, and how many sets and seconds actually belong in your training week.
7 min read
Burpees: technique, variations and when to skip them
How to do a burpee step by step, the mistakes that punish your back and shoulders, which variation fits your level, and how many reps are enough.
8 min read
Power clean technique: the steps and the mistakes that cost you
How to do a power clean properly: set-up, the three phases of the pull, the front rack catch, the mistakes that cost you kilos, and how many sets and reps to do.
8 min read
Clean and press: technique and progression for beginners
How to take a weight from the floor to overhead: the movement broken into steps, the faults that spoil it, easier and harder versions, and sensible set counts.
8 min read
Turkish get-up: step-by-step technique and common mistakes
A practical guide to the Turkish get-up: the ten positions, the mistakes that punish your shoulder, easier and harder versions, and sensible sets and reps.
8 min read
The kettlebell swing: technique, common mistakes and breathing
How to swing a kettlebell properly, which mistakes send the load into your lower back, how to breathe on every rep, and how many sets and reps actually make sense.
8 min read
Sled push and sled drag: technique, mistakes and programming
How to push and drag a sled properly, how many lengths and how much rest to take, where it fits in your week, and what to use instead.
7 min read
Farmer's walk: technique, grip and how much to carry
How to carry the load properly in a farmer's walk, which grip to use, how much weight to start with, and how many sets and metres to do each week.
7 min read
Nordic hamstring curl: technique, mistakes and progression
How to do the Nordic hamstring curl properly, the mistakes that waste it, easier ways to start, and how many sets a week actually make sense.
8 min read
Good mornings: technique, common mistakes and safe loading
How to set up and perform the good morning, how much weight is enough, which mistakes cost you most, and what to use if you have no rack.
8 min read
Chin-ups: technique and how they differ from pull-ups
How to perform a chin-up properly, what really separates it from the pull-up, the mistakes that stall progress and how many sets to run each week.
8 min read
How to do dips properly: technique, mistakes and variations
How to do dips with clean technique, which mistakes actually cost you your shoulders, and how to scale the exercise to your current strength.
8 min read
Skull crushers: technique and how to protect your elbows
How to do skull crushers without angry elbows: setup, tempo, the usual mistakes, easier and harder variations, and how much to actually do.
8 min read
Dumbbell lateral raise: technique and the usual mistakes
How to do a dumbbell lateral raise properly, the mistakes that hand the work to your traps, how many sets and reps to run, and what to use instead.
9 min read