Possibly the most popular exercise in any gym, the bench press is not just for ego and the t-shirt muscles. It is an event in powerlifting and a great way to build upper body strength.
What is the bench press?
The bench press is one of the three lifts in powerlifting (the other two are squat […]

Unilateral exercises are, quite simply, exercises done on one side only, such as single leg squats or one arm dumbbell presses. Most exercises that you do in the gym have a single-side option.
Why do unilateral exercises?
Many of the best functional strength and conditioning coaches advocate unilateral work:
“Most athletes and people in general need to focus […]

The front squat is a very useful exercise that is not often seen in the average gym. But it is unjustly neglected and some coaches even prefer it to the back squat.
What is a front squat?
Holding the bar across the front of your shoulders, squat down until your hips are below parallel and up again. […]

Following on from Crossfit London’s excellent Ring Training guide, they have now published a Kettlebell Training guide, which I am stocking.
Like the Ring Training guide, this Kettlebell Training guide is a snip at only £3.50 and if you buy it via gubernatrix.co.uk you will also be supporting this site and helping me to continue to […]

Overhead pressing is not often seen in gyms but it is a valuable and functional skill. The popularity of the bench press has made lifting a weight overhead while standing on your own two feet a rare event outside of olympic weightlifting. Let’s bring it back!
What is the push press?
A push press is […]

The overhead squat is one of the most challenging lifts in weight training, short of the olympic lifts themselves. If you want to try something a bit different, give it a go. You’ll soon find out what real core stability is!
What is the overhead squat?
The overhead squat is a deep squat performed while holding a […]

The dip is a staple of many a strength or bodybuilding programme and there are many ways to perform it. A classic bodyweight exercise, it is a good place to start to develop functional strength with no equipment needed.
What is the dip?
The dip is an upper body strength exercise where you lower and raise your […]

The daddy of the powerlifts, the deadlift is arguably the most functional lift there is: picking a heavy object off the floor. Most people don’t do this because it is damn hard work. Are you one of them? No? Good.
What is the deadlift?
The deadlift is picking a dead weight off the floor and standing up […]

One of the most badass exercises you can do in the gym, the handstand push-up is a humbling experience when you first try it. But persevere and you will develop excellent upper body strength. 
What is the handstand push-up?
A handstand push-up is performed against a wall in the handstand position. You slowly lower your head to […]

Explosive strength is often neglected in the gym. If you think dumbells are only good for arm and shoulder exercises, think again. The swing is superb for leg strength and hip extension. Do something different in the gym today!
What is the dumbbell swing?
The dumbbell swing is an ‘old school’ exercise. It is similar to the […]