Overview The sled pull marries brute posterior‑chain strength with high‑octane conditioning. Every hand‑over‑hand stroke recruits quads, glutes, hamstrings, lats, and grip while keeping joint stress low thanks to an all‑concentric load. It’s a staple in Hyrox racing and a go‑to for functional fitness athletes who need real‑world power without heavy spinal loading. As an added bonus, every stride reinforces ankle dorsiflexion and knee tracking, turning the drill into sneaky mo

Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview The sled push—performed with a prowler or plate‑loaded sled—combines maximal leg drive with lung‑searing conditioning. Because each step is purely concentric, joints avoid the micro‑trauma typical of barbell lifts, making sled pushes a rehab staple and a favorite deload substitute for squats. They are also one of eight benchmark stations in Hyrox racing, where athletes must move a weighted sled for 50 m mid‑event. Whether you load heavy for force or strip plates for

Overview Few movements demand the same blend of speed, strength, mobility, and precision as the snatch. Originating on the Olympic platform, it asks an athlete to take a loaded barbell from the floor to locked‑out overhead in a single fluid motion that unfolds in less than a second. Because there is zero margin for error, the snatch exposes technical flaws faster than any other lift, making it a keystone diagnostic for coaches at every level. Beyond its spectacle, the snatch

Introduction The SkiErg offers a dynamic and engaging way to improve your cardiovascular fitness . This guide will cover everything you need to know about the SkiErg, including how to use it correctly, its benefits, and how to incorporate it into your workout routine. How to Use the SkiErg Setup Adjust the Damper: Set the damper to a level that matches your fitness goals. Higher settings simulate a heavier, slower ski, while lower settings simulate a lighter, faster ski. Gri

Overview Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox. How to Perform Setup:

Introduction The Russian kettlebell swing is a foundational exercise in strength and conditioning programs, known for building explosive power, improving cardiovascular fitness, and strengthening the posterior chain . This guide covers everything you need to know about the Russian kettlebell swing, including proper technique, benefits, and how to integrate it into your workouts. How to Perform Setup Stance: Stand with your feet shoulder-width apart and the kettlebell on the