Most people don’t do front squats, because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.
1. Set up under the bar by grasping it with a closed overhand grip slightly wider than shoulder-width. Place bar evenly on top of your front deltoids and collarbone.
2. Remove your thumb and pinky finger from under the bar and keep a relaxed, open palm, with 3 fingers under the bar.
3. Remove the bar from the rack and take a step or two backward. Take a breath in and hold that breath towards the bottom to maintain intra-abdominal tightness. Flex hips and knees slowly. Remember to drive your knees outwards as you squat down also.
4. As you reach the bottom, be sure to continue to squeeze the elbows up and inwards. Focus on keeping your elbows up at the bottom of the lift.
5. Once you’ve reached parallel, drive upwards but keep heels on floor and knees aligned with feet. Halfway up, let your breath out, and power through with the glutes and core braced to the top position.
The Arched Back Pull-up involves both a vertical and horizontal pull from the upper body, this in turn maximizes core and abdominal recruitment. So, the arched-back pullup hits about as much total muscle as any lift.”1. Drape a neutral-grip cable rowing handle over a pullup bar. 2. Grasp the handle with both hands and start from a hanging position, arms fully extended. 3. Pull your chest toward the handle while also lifting your hips up and letting your head travel back so that at the top of the rep, your chest touches your hands and your torso is roughly parallel with the floor.
Good mornings are an incredibly effective exercise that most people don’t do. Good mornings target the larger posterior chain muscles (this includes the glutes, hamstrings, and paraspinals), which can help you improve your strength in lifts like the deadlift and squat, as well as decrease your risk of lower-back injury.1. Stand with feet hip- to shoulder-width apart, holding a relatively light barbell across your upper traps. 2. Keeping your back flat and knees slightly bent , slowly bend your hips back to lower your torso toward the floor. 3. When your torso reaches parallel with the floor, reverse the motion to return to the standing position.