Exercises & technique (129)
How to perform the main lifts correctly, machine by machine, rep by rep.
Jump Rope: Proper Technique, Common Mistakes, and Who It Suits
A practical guide to jump rope form: rope length and weight, hand position, jump height, the five most common mistakes, and a four-week starter plan.
5 min read
Front Squat: How Many Sets and Reps, and How to Progress
Exact set and rep schemes for the front squat by goal, three progression methods, an eight-week plan, and the signs that it is time to deload instead.
5 min read
The Kettlebell Swing: Proper Technique, Common Mistakes and Who It Suits
How to perform the kettlebell swing correctly, which mistakes ruin the technique, how to pick a weight and how many sets to do each week.
5 min read
The Turkish Get-Up: Proper Technique, Common Mistakes, and Who It Suits
A step-by-step breakdown of the Turkish get-up, the seven mistakes that ruin it, and exactly how many sets, reps and kilos to start with.
5 min read
Burpees: Proper Technique, Common Mistakes, and Who They Suit
How to do a burpee without a sagging back or a worm push-up, which variation fits your level, and how many reps per week actually make sense.
5 min read
The Sled Push: Technique, Common Mistakes, and Who It Suits
How to push a sled properly: handle height, how much weight to load, the most common mistakes, and three ready-made protocols for strength and conditioning.
6 min read
Farmer's Walk: Proper Technique, Common Mistakes, and Who It Suits
How to do the farmer's walk properly: setup, choosing the load, the mistakes that ruin it, and a concrete plan with sets, distance and rest times.
5 min read
Box Jumps: Proper Technique, Common Mistakes, and Who They're For
How to do a box jump properly, how to pick the right height, which mistakes wreck your shins and Achilles, and an exact set-and-rep plan to follow.
5 min read
The Russian Twist: Proper Technique, Common Mistakes, and Who It Suits
How to perform the Russian twist correctly, which mistakes cost your lower back the most, and exact sets, reps and loads for three training levels.
5 min read
Hanging Leg Raises: Technique, Common Mistakes, and Who They Suit
A step-by-step hanging leg raise technique guide, the five most common mistakes, a seven-step progression, and clear signs it is time to see a doctor.
5 min read
The Bird Dog: Proper Technique, Common Mistakes, and Who It Suits
A step-by-step guide to the bird dog: exact setup, the five most common mistakes, how many sets and reps to run, and who the exercise actually suits.
5 min read
The deadlift: proper technique, common mistakes, and who it suits
A step-by-step deadlift setup, the mistakes lifters repeat most often, how to pick a variation for your build, and concrete set and rep numbers.
6 min read
The Plank: Proper Technique, Common Mistakes, and Who It Suits
How to hold a plank correctly, which mistakes kill the effect, how many seconds and sets you actually need, and when to see a doctor.
5 min read
The Side Plank: Proper Technique, Common Mistakes, and Who It Suits
A practical guide to the side plank: exact elbow and hip setup, seven common mistakes, concrete set and hold numbers, and who actually benefits from it.
5 min read
Skull Crushers: Proper Technique, Common Mistakes, and Who They Suit
A step-by-step skull crusher setup, the mistakes that quietly ruin the lift, and concrete numbers for sets, reps, rest and weekly volume.
5 min read
Cable triceps pushdown: proper technique, common mistakes and who it suits
How to do the cable triceps pushdown properly: setup, tempo, the mistakes that ruin it, grip options and exact sets and reps per week.
5 min read
Overhead Triceps Extension: Technique, Mistakes and Who It Suits
How to set up the overhead triceps extension, the mistakes that quietly kill it, and exactly how many sets, reps and rest you need each week.
5 min read
The Concentration Curl: Proper Form, Common Mistakes, and Who It Suits
A step-by-step concentration curl setup, the six most common form mistakes, concrete set, rep and load numbers, and the pain signs worth a doctor visit.
5 min read
The Pullover: Correct Technique, Common Mistakes, and Who It Suits
How to perform the pullover correctly, which mistakes cost you your shoulders and lower back, and who it suits, with concrete sets, reps and loads.
5 min read
The Hammer Curl: Correct Technique, Common Mistakes, and Who It Suits
How to perform the hammer curl correctly, which mistakes waste your sets, how many sets and reps to run, and when elbow pain needs a doctor.
5 min read
The T-bar row: proper technique, common mistakes, and who it suits
Step-by-step T-bar row setup and execution, the five mistakes that stall progress, and concrete sets, reps and rest times for your next back session.
5 min read
Barbell Biceps Curl: Proper Technique, Common Mistakes and Who It Suits
How to do the barbell biceps curl without swinging or elbow pain: step-by-step technique, five common mistakes and a concrete set and rep plan.
6 min read
Seated Cable Row: Technique, Common Mistakes and Who It Suits
A practical breakdown of the seated cable row: setup, tempo, the mistakes that quietly ruin it, and concrete set and rep numbers for every training level.
5 min read
The One-Arm Dumbbell Row: Technique, Mistakes, and Who It's For
How to do the one-arm dumbbell row properly, which common mistakes steal your results, and how many sets and reps to run each week.
5 min read