Exercises

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Top Exercises

Low Bar Squat

Intermediate / Barbell / Quads / squat

A powerlifting-style squat that maximizes the involvement of the posterior chain (glutes and hamstrings) by shifting the load lower on the back.

Lever Lying T-bar Row

Beginner / Leverage Machine / Back / pull

A powerful back exercise targeting the lats and rhomboids. The lying position removes the lower back as a limiting factor, allowing for heavier pulls.

Lever Biceps Curl

Beginner / Leverage Machine / Biceps / pull

An isolation exercise for the biceps. The lever machine ensures constant tension and prevents the use of momentum often seen with dumbbells.

Kettlebell Upright Row

Intermediate / Kettlebell / Shoulders / pull

An isolation exercise for the deltoids and upper traps. The kettlebell's center of gravity allows for a smooth vertical pull close to the body.

Kettlebell Step-Up

Beginner / Kettlebell / Quads / isolation

A functional lower-body exercise that targets the quads and glutes. Holding kettlebells increases the challenge to balance and unilateral strength.

Kettlebell Swing

Beginner / Kettlebell / Hamstrings / isolation

The signature kettlebell movement for explosive power. It targets the glutes, hamstrings, and core through a dynamic hip-hinge pattern.

Kettlebell One Arm Push Press

Intermediate / Kettlebell / Shoulders / push

An explosive overhead movement using a leg drive. It builds power in the deltoids and triceps while improving total-body coordination.

Incline Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.

Half Sit-Up

Beginner / Bodyweight-only / Abs / core

A sit-up variation focusing on the mid-range of the movement to keep the abdominals under constant, high tension.

Full Squat Mobility

Beginner / Bodyweight-only / Quads / squat

A deep squat designed to improve hip, knee, and ankle range of motion. It serves as a warm-up and restorative movement for the lower body.

Floor Crunch Feet on Bench

Beginner / Bodyweight-only / Abs / core

An isolation exercise for the upper abs. Elevating the feet on a bench removes the ability to use the legs for momentum.

Dumbbell Straight Arm Crunch

Intermediate / Dumbbells / Abs / core

A core isolation exercise that increases the lever length to challenge the upper abdominals. It keeps the core under constant tension.