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 overload them –
add weight over time.
In actuality, most good programs tend to stick to the
basics and concentrate on building movement skill
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: From novice gym-goers, to world-class
athletes, to experienced lifters who want to try new
things and have fun with 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 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
WHAT WE DO
Hi, I’m Coach Curtis
I am the founder and head content creator at SCC.
I aim to publish comprehensive yet easy-to-understand
books/manuals and online courses, and these are all
available worldwide.
At SCC, we provide internationally approved
certifications within the fitness industry. However, you
don’t have to take on the full certifications and can
purchase access to any of the online modules that
interest you – they come with SCC Certificates.
Go to our website and click on the LEARNING PORTAL
to check out our academy:
[Link]
MY BOOKS: [Link]
BECOME THE EXPERT
THE PRO PACKAGE
If you like the PDFs we post, you will love our Pro Package.
The Pro Package is an ever-growing portfolio of all the
additional content we create and more – for just £9.99 per
month for 12-months (new content every month), you get
lifelong access!
Areas we look at:
Programming & Periodization / Warming Up / Strength Training
/ Ballistic Training / Olympic Weightlifting / Plyometrics / Speed
& Agility / Metabolic Conditioning / Injuries / Coaching.
Check the Pro Package out below:
[Link]
package
BECOME THE EXPERT
PROGRAMMING & PERIODIZATION
If you want to learn how to program like an Elite-Level
Strength and Conditioning Coach, our
Programming & Periodization Online Course and
Manual is for you!
Get 50% off the Online Course:
[Link]
programming-periodization-big8-no1-members
Buy the eBook (PDF Download):
[Link]
programming-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
WARMING UP
If you want to learn how to warm- up like a world-
class athlete, this is the Online Course and Manual
for you!
Get 50% off the Online Course:
[Link]
warming-up
Buy the eBook (PDF Download):
[Link]
warmup-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
STRENGTH TRAINING
If you want to master over 100 free weight exercises,
this is the Online Course and Manual for you!
Get 50% off the Online Course:
[Link]
strength-training-50-off
Buy the eBook (PDF Download):
[Link]
strength-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
OLYMPIC WEIGHTLIFTING
If you want to learn how to perform and coach the
Olympic Lifts, this is the Online Course and Manual
for you!
Get 50% off the Online Course:
[Link]
olympic-lifting-50-off
Buy the eBook (PDF Download):
[Link]
weightlifting-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
ADVANCED TRAINING TECHNIQUES
If you want to learn how to smash plateaus and take your training to
the next level, this short course is perfect for you!
This course includes over 50 advanced training techniques, many
with numerous variations.
The slides are fully narrated by Coach Curtis with accompanying
video demonstrations.
Check the course out below:
[Link]
training-techniques
Buy the eBook (PDF Download):
[Link]
book
Buy the Book on Amazon: [Link]
BECOME THE EXPERT
MUSCLES, MOBILITY & MOVEMENT
With 140+ Mobility and 85+ Strengthening Exercises for
over 50 Specific Muscles within the human body, this
manual takes a comprehensive look at how movement
occurs and the best ways to optimize it.
The manual takes an in-depth look at each individual
muscle and details the best methods of increasing their
flexibility, strength and muscular endurance.
Buy the eBook (PDF Download):
[Link]
-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
ANATOMY & PHYSIOLOGY
If you want to learn the basics of Anatomy &
Physiology, this is the Online Course and Manual for
you!
Get 80% off the Online Course:
[Link]
anatomy-physiology
Buy the eBook (PDF Download):
[Link]
anatomy-book
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
A&P MADE SIMPLE
Take your A&P to the next level with our compact
handbook!
This book takes an in-depth but easy-to-understand
look at the 11 Organ Systems of the Human Body.
Get 20% Off the PDF download with Coupon
Code: OFF20
[Link]
p/simpleap
Buy the Book on Amazon:
[Link]
BECOME THE EXPERT
PAPERBACK PROGRAMS
Grab a Paperback or PDF copy of my Paperback Programs: Links below
Buy the eBook (PDF Download): Buy the eBook (PDF Download): Buy the eBook (PDF Download):
[Link] [Link] [Link]
training training Buy the Paperback on Amazon:
Buy the Paperback on Amazon: Buy the Paperback on Amazon: [Link]
[Link] [Link]
BECOME THE EXPERT
PAPERBACK PROGRAMS
Grab a Paperback or PDF copy of my Paperback Programs: Links below
Buy the eBook (PDF Download): Buy the eBook (PDF Download): Buy the eBook (PDF Download):
[Link] [Link] [Link]
Buy the Paperback on Amazon: Buy the Paperback on Amazon: Buy the Paperback on Amazon:
[Link] [Link] [Link]
BECOME THE EXPERT
BECOME A COACH
If you are interested in becoming a coach, our
qualifications are available worldwide and are
internationally approved (Active IQ + CIMSPA Endorsed).
You can jump straight onto the Level 4 Certificate in
Strength and Conditioning if you are already a qualified
personal trainer or sports coach or have a degree in a
related field.
If you don’t have any of the above, we can put you through
the Level 2 Certificate in Gym Instructing and Level 3
Diploma in Personal Training.
Request an Intro Pack below:
[Link]
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
BECOME THE EXPERT
MY YOUTUBE CHANNEL
If you like my content, check out my YouTube Channel:
Coach Jason Curtis
On the YouTube channel, I post a selection of video tutorials
from my BIG 8 Model.
[Link]
BECOME THE EXPERT
[Link]/SCCACADEMY
Go to our LinkTree to grab over 600-pages of FREE content + much more!
HOPE YOU ENJOYED
OUR CONTENT
BECOME THE EXPERT
