STRENGTH
EXERCISES
BECOME THE EXPERT
INTRODUCTION
If you want to get strong, you can select a squatting
movement, pushing movement and pulling
movement and simply progressively load them (add
weight over time).
Most good programs tend to stick to the basics and
concentrate on building movement skills and tracking
progress.
This being said, any real expert should have a full
range of tools at their disposal. Especially if you are a
strength coach who works with a broad range of
clients: Novice gym goers, experienced lifters and
world-class athletes all tend to enjoy some variety in
their training.
BECOME THE EXPERT
THE 8 MOVEMENTS
A while back, I published a Strength Training book
and the chapters progressed through our BIG
Human Movements with multiple exercises for each:
1. Hinge
2. Squat.
3. Lunge (Single-Leg)
4. Push
5. Pull
6 & 7. Brace & Rotate (Core Strength)
8. Gait
This PDF lists the free weight exercises in each
chapter + the final chapter on Advanced Training
Techniques.
BECOME THE EXPERT
HINGE
Hinge exercises are hip dominant exercises where the
emphasis is on hip flexion and extension.
• Bodyweight Hinge
• KB/DB Deadlift
• Romanian Deadlift (RDL)
• Rotational Romanian Deadlift (RRDL)
• Rack Pull
• Conventional Deadlift
• Sumo Deadlift
• Hex Bar Deadlift
• Stiff-Leg Deadlift (SLDL)
• Single-Leg Romanian Deadlift (SLDL)
• Good Morning
• Hip Thrust
• Kettlebell Swing
• GHD Hip/Back Extension
BECOME THE EXPERT
SQUAT
Bilateral squat exercises involve flexing and extending
the hips, knees and ankles – I have also included a few
assistance exercises that specifically target knee and
ankle flexion and extension.
• Bodyweight Squat • Nordic Curl
• Goblet Squat • Reverse Nordic Curl
• Back Squat • GHD Glute & Ham Raise
• Front Squat • Exercise Ball Hamstring Curl
• Box Squat • Calf / Soleus Raise
• Overhead Squat
• Zercher Squat
• Anderson Squat
• Hatfield Squat
• Kang Squat
• Deficit Squat
• Belt Squat
BECOME THE EXPERT
LUNGE (SINGLE-LEG)
Single-leg exercises are lower body exercises that
involve each leg working independently.
• Bodyweight Lunge – Forward Alternate / Reverse Lunge
• Walking Lunge – BB / DBs / KBs
• Lateral Lunge
• Crossover Lunge
• Rear Foot Elevated Split Squat (RFESS)
• Front Foot Elevated Split Squat (FFESS)
• Step-Up
• Single-Leg Box Squat
• Skater Squat
• Pistol Squat
• Single-Leg Glute Bridge / Hip Thrust
BECOME THE EXPERT
PUSH
Push exercises involve pressing with the upper body
(vertically or horizontally) – I have also included a few
shoulder and triceps assistance exercises.
• Push-Up • Skull Crusher
• Parallel Dip • JM Press
• Bench Press • Triceps Extensions
• Floor Press • Tate Press
• Strict Overhead Press • Triceps Kickback
• Push Press
• Z Press
• Landmine Press
• DB Press – Flat / Incline / Seated
• Arnold Press
• DB Fly
• Lateral Raise
• Front Raise
BECOME THE EXPERT
PULL
Pull exercises involve pulling with the upper body
(vertically or horizontally) – I have also included a few
shoulder and biceps assistance exercises.
• Pull-Up / Chin-Up • BB Curl and Reverse Curl
• Inverted Row • Drag Curl
• Bent-Over Row • Full DB Curl
• Pendlay Row • Hammer Curl
• Upright Row • Crossbody Hammer Curl
• Prone Row • Incline Bench Curl
• Incline Bench Row • Concentration Curl
• Single-Arm Row • Preacher Curl
• Bent-Over Lateral Raise • Zottman Curl
• Pullover • Spider Curl
• Shrug
BECOME THE EXPERT
CORE STRENGTH
Core strength includes exercises that develop the trunk
muscles. Rotation, flexion, lateral flexion and extension of
the spine along with resisting these movements (anti-
movements).
• Front Plank • Landmine Rotation
• Sit-Up Variations • Woodchop
• Side Plank • Russian Twist
• Side Crunch • Torture Twist
• Side Bend • Supine Leg Raise Variations
• Hollow Hold • Hanging Knee Raises
• Birddog • Shins/Toes to Bar
• Dead Bug • Dragon Flag
• Pallof Press • Exercise Ball Tuck and Pike
• Band Rotations
• Ab Roll-Outs
BECOME THE EXPERT
GAIT
In strength training, gait refers to loaded carries.
• Farmer’s Carry
• Suitcase Carry
• Shoulder Carry
• Baby Carry
• Bear Hug Carry
• Front Rack Carry
• Overhead Carry
BECOME THE EXPERT
ADVANCED TRAINING TECHNIQUES
Advanced Training Techniques are specific methods used to elicit greater results.
• Intent • Loaded Stretches • Negatives • EMOM
• Max & Dynamic Effort • Heavy Supports • Cheat Reps • GVT
• Unilateral Loading • Pulses • Cluster Sets • Optimised Volume
• Backdown Sets • Stretch Reflex Reps • Drop Sets Training
• Tempo • Double Lockouts • Pyramid Sets • Staggered Sets
• Slow E, Fast C • Oscillatory Training • DTP • Jump Sets
• 2 Fast, 1 Slow • Wave Loading • Ladders • 21’s
• Constant Tempo • Contrast Loading • Rep Targets • Blood Flow Restriction
• Time Under Tension • Complex Training • Rest Pause • Accommodating
• 10/10 • French Contrasts • Pre & Post-Exhaustion Resistance
• Partial Reps • Max-Overspeed • Supersets • Reverse Band
• Progressive Movement • Complexes • Tri-Sets & Giant Sets Technique
• Pin Lifts • Variation Sets • Circuit Training • Hanging Band
• Burns • Breakdowns • Tabata Technique
• Isometrics (Pauses) • Forced Reps • AMRAPs • Jettison Training
BECOME THE EXPERT
HINGE: SIMPLE - COMPLEX
BODYWEIGHT HINGE DB/KB DEADLIFT RACK PULL
SUMO DEADLIFT HEX BAR DEADLIFT ROMANIAN DEADLIFT
CONVENTIONAL DEADLIFT DEFICIT DEADLIFT CLEAN DEADLIFT
CLEAN PULL SNATCH PULL SNATCH DEADLIFT
BECOME THE EXPERT
SQUAT: SIMPLE - COMPLEX
CLIMBDOWN SQUAT BODYWEIGHT BOX SQUAT BODYWEIGHT SQUAT
BACK SQUAT BOX SQUAT GOBLET SQUAT
ZERCHER SQUAT FRONT SQUAT OVERHEAD SQUAT
SNATCH CLEAN SNATCH BALANCE
BECOME THE EXPERT
SINGLE-LEG: SIMPLE - COMPLEX
SPLIT SQUAT WALKING LUNGE REVERSE LUNGE
STEP-UP CROSSOVER LUNGE LATERAL LUNGE
FFESS RFESS SLRDL
PISTOL SQUAT COSSACK SQUAT SKATER SQUAT
BECOME THE EXPERT
PUSH: SIMPLE - COMPLEX
INCLINE PUSH-UP KNEELING PUSH-UP PUSH-UP
DB BENCH/STRICT PRESS DB FLOOR PRESS DECLINE PUSH-UP
BB FLOOR PRESS BB BENCH PRESS BB STRICT PRESS
BB SPLIT JERK BB PUSH/POWER JERK BB PUSH PRESS
BECOME THE EXPERT
PULL: SIMPLE - COMPLEX
BAND/CABLE ROW SUSPENDED ROW INVERTED ROW
DB BENT-OVER ROW SINGLE-ARM ROW PULL-UP (ASSISTED)
DB UPRIGHT ROW BB BENT-OVER ROW BB UPRIGHT ROW
HANG CLEAN HIGH PULL HANG SNATCH HIGH PULL PENDLAY ROW
BECOME THE EXPERT
BRACE: SIMPLE - COMPLEX
KNEELING FRONT PLANK KNEELING SIDE PLANK FRONT PLANK
HOLLOW HOLD DORSAL RAISE HOLD SIDE PLANK
PALLOF PRESS DEAD BUG BIRD DOG
DRAGON FLAG AB ROLL OUT COPENHAGEN PLANK
BECOME THE EXPERT
ROTATE: SIMPLE - COMPLEX
BAND/CABLE ROTATION RUSSIAN TWIST DB WOOD CHOP
LYING WIPER ROTATIONAL SLAM ROTATIONAL THROW
HANGING KNEE CIRCLE ROTATIONAL KB SWING SLEDGE HAMMER
KB WINDMILL TORTURE TWIST LANDMINE ROTATION
BECOME THE EXPERT
GAIT: SIMPLE - COMPLEX
WALK JOG RUN
FARMERS CARRY LOADED MARCH SPRINT
SUITCASE CARRY SHOULDER CARRY BABY/ZERCHER CARRY
OVERHEAD CARRY BEAR HUG CARRY FRONT RACK CARRY
BECOME THE EXPERT
LIFELONG ACCESS TO OUR ONLINE COURSES
The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc.
[Link]
• Programming & Periodization • Olympic Weightlifting
• Warming Up • Plyometrics
• Strength Training • Speed & Agility
• Ballistic Training • Metabolic Conditioning
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