Exercise Library

Hundreds of illustrated strength, conditioning, mobility, and functional exercises. Find a movement by body part, equipment, level, or type — every exercise comes with an illustrated guide.

Illustrated guide to the Advanced Tuck Planche exercise

Advanced Tuck Planche

Elite static hold that bridges tuck and straddle planche — back parallel to the floor, knees pulled in, shoulders well forward of the hands.

Elite Abs Chest Triceps
Illustrated guide to the Alternate Lunge Jumpers exercise

Alternate Lunge Jumpers

Explosive jumping lunge with mid-air leg switch — a conditioning staple that hammers the quads and glutes while spiking the heart rate.

Intermediate Glutes Quads
Illustrated guide to the Ape Traverse exercise

Ape Traverse

Lateral hand-and-foot crawl from a deep squat — a primal-movement staple for hip mobility, shoulder stability, and conditioning.

Beginner
Illustrated guide to the Backbend Kickover exercise

Backbend Kickover

Gymnastic-style backbend into a kick-over to standing — demands serious thoracic extension, shoulder mobility, and overhead control.

Elite
Illustrated guide to the Ballet Ice Skaters exercise

Ballet Ice Skaters

Lateral skating bound from foot to foot — a low-impact conditioning drill that builds single-leg power and lateral hip control.

Beginner Glutes Quads
Illustrated guide to the Barbell Back Squats exercise

Barbell Back Squats

The cornerstone barbell squat — high-bar or low-bar back placement, knees and hips flexing together to drop the hips below the knee crease.

Intermediate Glutes Hamstrings
Illustrated guide to the Barbell Bench Press exercise

Barbell Bench Press

The classic horizontal press — barbell from chest to lockout on a flat bench, the benchmark lift for upper-body pushing strength.

Intermediate Shoulder Triceps
Illustrated guide to the Barbell Bent Over Row exercise

Barbell Bent Over Row

Hinged barbell row pulling the bar to the lower chest — the classic mass-builder for the mid-back, lats, and rear delts.

Intermediate Biceps
Illustrated guide to the Barbell Biceps Curl exercise

Barbell Biceps Curl

Standing barbell curl — the foundational mass-builder for the biceps, simple, hard to dose wrong, and effective when honest reps are used.

Foundation
Illustrated guide to the Barbell Bulgarian Split Squat exercise

Barbell Bulgarian Split Squat

Loaded rear-foot-elevated split squat with the barbell on the back — punishing single-leg quad and glute work that exposes every imbalance.

Advanced Glutes Hamstrings
Illustrated guide to the Barbell Clean and Jerk exercise

Barbell Clean and Jerk

The full two-part Olympic lift: explode the bar to the shoulders, then drive it overhead — the gold standard of total-body power.

Elite Back - Lower Glutes Quads Shoulder Traps
Illustrated guide to the Barbell Clean and Press exercise

Barbell Clean and Press

Old-school total-body lift — pull the bar from the floor to the shoulders, then press it overhead in one combined movement.

Elite
Illustrated guide to the Barbell Close Grip Barbell Bench exercise

Barbell Close Grip Barbell Bench

Narrower-grip barbell bench press — keeps the elbows tucked tight and shifts the work onto the triceps with the chest assisting.

Foundation Chest
Illustrated guide to the Barbell Deadlift exercise

Barbell Deadlift

The conventional barbell deadlift — pull a loaded bar from the floor to lockout, hips and shoulders rising together, the strongest lift you can train.

Intermediate Glutes Hamstrings
Illustrated guide to the Barbell Front Squat exercise

Barbell Front Squat

Front-rack barbell squat with the bar across the shoulders — demands an upright torso, brutal for the quads and trunk strength.

Intermediate Glutes Hamstrings
Illustrated guide to the Barbell Good Morning exercise

Barbell Good Morning

Hip-hinge with a barbell on the back — direct work for the hamstrings, glutes, and spinal erectors. Use light, own the range.

Foundation Glutes Hamstrings
Illustrated guide to the Barbell Hang Clean exercise

Barbell Hang Clean

Olympic-style clean from the hang position — explosive hip drive launches the bar to the front rack in a partial squat catch.

Elite
Illustrated guide to the Barbell Hang Power Clean exercise

Barbell Hang Power Clean

Hip-driven pull from the hang to a high front-rack catch in a quarter-squat — power above parallel, no full squat under the bar.

Elite Back - Lower Glutes Quads
Illustrated guide to the Barbell Hang Snatch exercise

Barbell Hang Snatch

A snatch initiated from the hang, pulling the wide-grip bar from above the knee to overhead in one explosive movement.

Advanced Back - Upper Quads Shoulder Traps
Illustrated guide to the Barbell High Pull exercise

Barbell High Pull

An explosive pull that drives the barbell from the hips to chest height, building traps, upper back and hip power.

Intermediate Glutes Shoulders - Rear Traps
Illustrated guide to the Barbell Hip Thrusters exercise

Barbell Hip Thrusters

Loaded barbell hip thrust — the most direct heavy-load exercise for the glutes, with hip extension as the prime mover.

Advanced Hamstrings
Illustrated guide to the Barbell Incline Bench exercise

Barbell Incline Bench

Incline barbell bench press at 30-45 degrees — shifts the chest emphasis to the upper pec while increasing the deltoid contribution.

Foundation Shoulder Triceps
Illustrated guide to the Barbell Landmine 1 Handed Press exercise

Barbell Landmine 1 Handed Press

Single-arm angled press with a landmine — easier on the shoulder than a strict overhead press while still building serious vertical pushing strength.

Intermediate Triceps
Illustrated guide to the Barbell Landmine 2 Handed Press exercise

Barbell Landmine 2 Handed Press

Two-handed press with a landmine bar held at chest height — a shoulder-friendly vertical press that loads heavy without overhead bar position.

Intermediate Triceps
Illustrated guide to the Barbell Landmine Roman Dead Lift exercise

Barbell Landmine Roman Dead Lift

Hinge with a landmine barbell held at chest — the angled load path makes this a forgiving introduction to heavy hamstring work.

Intermediate Back - Lower Glutes
Illustrated guide to the Barbell Landmine Row exercise

Barbell Landmine Row

Hinged row pulling the end of a landmine bar to the chest — a thick mid-back builder with a friendly path for the shoulders.

Advanced Biceps
Illustrated guide to the Barbell Landmine Squat exercise

Barbell Landmine Squat

Goblet-style squat holding the end of a landmine bar at chest height — the angled path keeps the torso upright and forgives mobility limits.

Advanced Glutes Hamstrings
Illustrated guide to the Barbell Muscle Clean exercise

Barbell Muscle Clean

Strict pull from hang or floor to the front rack with no drop under the bar — slower, more honest, and a brutal test of pulling strength.

Elite Back - Lower Glutes Quads
Illustrated guide to the Barbell Muscle Snatch exercise

Barbell Muscle Snatch

A snatch taken to overhead with no re-bend of the knees, building pulling power, turnover speed and overhead strength.

Advanced Back - Upper Glutes Traps
Illustrated guide to the Barbell Overhead Press exercise

Barbell Overhead Press

Strict standing barbell press from front rack to lockout overhead — the classic test of vertical pressing strength, no leg drive, no body english.

Intermediate Triceps
Illustrated guide to the Barbell Power Clean exercise

Barbell Power Clean

Olympic clean from the floor with a high front-rack catch in a quarter-squat — the classic athletic power lift, no full squat under the bar.

Elite Back - Lower Glutes Quads
Illustrated guide to the Barbell Power Snatch exercise

Barbell Power Snatch

A snatch caught above a quarter-squat, prioritising bar speed and explosive power over the depth of the full lift.

Elite Glutes Quads Shoulder Traps
Illustrated guide to the Barbell Press exercise

Barbell Press

The strict standing overhead press — bar from shoulders to lockout — and one of the great tests of pure upper-body strength.

Intermediate Traps Triceps
Illustrated guide to the Barbell Push Jerk exercise

Barbell Push Jerk

A dip-and-drive overhead lift where you re-bend the knees to receive the bar, letting you press far more than a strict press.

Advanced Quads Traps Triceps
Illustrated guide to the Barbell Push Press exercise

Barbell Push Press

Overhead press with a leg drive — uses a quick dip-and-drive from the legs to launch heavier loads than a strict press can handle.

Intermediate Triceps
Illustrated guide to the Barbell Rack Pull exercise

Barbell Rack Pull

A partial deadlift from pins set near knee height, overloading the lockout and the posterior chain with heavy weight.

Intermediate Back - Upper Glutes Hamstrings Traps
Illustrated guide to the Barbell Reverse Curls exercise

Barbell Reverse Curls

Overhand-grip barbell curl — shifts the work from the biceps to the brachioradialis and forearms while still loading the elbow flexors.

Foundation Biceps
Illustrated guide to the Barbell Reverse Lunge exercise

Barbell Reverse Lunge

Backward-stepping lunge with a barbell on the back — generally easier on the knees than forward lunges and brutal for the working quad and glute.

Advanced Glutes Hamstrings
Illustrated guide to the Barbell Rollout exercise

Barbell Rollout

Kneeling rollout with a barbell as the wheel — extreme anti-extension training for the rectus abdominis and the entire trunk.

Intermediate
Illustrated guide to the Barbell Romanian Deadlift exercise

Barbell Romanian Deadlift

A hip-hinge from the top down that loads the hamstrings and glutes through a deep stretch while the knees stay soft.

Intermediate Back - Lower Glutes
Illustrated guide to the Barbell Seated Calf Raises exercise

Barbell Seated Calf Raises

Seated barbell calf raise with the bar across the lower thighs — targets the soleus by training the calves with the knees bent.

Foundation
Illustrated guide to the Barbell Seated Overhead Press exercise

Barbell Seated Overhead Press

Seated strict overhead press with the back supported — removes leg drive entirely, isolating the shoulders and triceps for honest pressing strength.

Intermediate Triceps
Illustrated guide to the Barbell Shoulder Shrug exercise

Barbell Shoulder Shrug

Standing barbell shrug — straight-up scapular elevation that builds the upper traps without recruiting the legs or back.

Foundation
Illustrated guide to the Barbell Single Leg Hip Thrust exercise

Barbell Single Leg Hip Thrust

Loaded single-leg hip thrust — exposes side-to-side glute strength differences and builds heavy hip extension per leg.

Intermediate Hamstrings
Illustrated guide to the Barbell Skull Crushers exercise

Barbell Skull Crushers

Lying barbell triceps extension — direct work for the elbow extensors with the long head of the triceps loaded through a meaningful stretch.

Foundation
Illustrated guide to the Barbell Snatch Grip Deadlift exercise

Barbell Snatch Grip Deadlift

A deadlift pulled with a wide snatch grip, increasing the range and hammering the upper back, traps and posterior chain.

Advanced Back - Lower Glutes Hamstrings Traps
Illustrated guide to the Barbell Split Clean exercise

Barbell Split Clean

A clean received in a split stance rather than a squat — an old-school variation that suits limited front-rack squat mobility.

Elite Glutes Quads Shoulder Traps
Illustrated guide to the Barbell Split Jerk exercise

Barbell Split Jerk

The heaviest overhead lift — drive the bar up and split the feet to receive it locked overhead in a stable lunge.

Elite Glutes Quads Traps Triceps