how to clean bbq grill

If you struggle with squat depth, if your wrists, elbows, or shoulders hurt, or if you feel like you're falling apart before leg day even started, try the lumberjack squat. Though similar to the goblet squat, it offers the benefit of being able to go heavier.

You might think the bench setup isn't worth it – you'd be wrong. Try it and you'll quickly figure out how comfortable the starting position feels. It's safer too. Setting up in this way also helps standardize squat depth, and it makes for an easy way to bail out if you need to. It's not necessary to train to complete failure, but if you're going to then the lumberjack squat makes it easy to do so. – Gareth Sapstead

Your hamstrings, like any other muscle group needs to be trained at different lengths. One of the best descriptions of this came from four-time Mr. Olympia, Jay Cutler, who says, "Do some exercises to squeeze the muscle, and some exercises to stretch it."

When it comes to lower body workouts, many lack variety for the hamstrings and as a result lack emphasis of different joint angles and muscle lengths. This can lead to underdeveloped hamstrings and sacrificed strength... not to mention leave you vulnerable to injury.

So make sure you have some variety. Start with picking one hip-dominant hamstring exercise (RDL, back extension, pull-through etc.), and one knee-flexion based exercise (hamstring curls, GHR’s, Nordics) per workout.

You can also do exercises that cover a lot of joint angles, and even combine isometric holds. Isometrics help activate high-threshold motor units and can create lots of metabolic stress – a potent muscle growth stimulus.

When done as a mechanical drop-set, you’ll begin in your weakest position at a longer hamstring length, with toes pointed. Then to a slightly shorter position with toes pointed. Then to a traditional hamstring bridge pulling with your heels. Do 5-10 reps in each position, each with a 5-10 second isometric hold. – Gareth Sapstead

Box step-offs are somewhere in between a lateral lunge and a squat, while the addition of a box takes you further into deficit. The height of the box and degree of deficit are up to you. For those that don't want much extra range of motion, stepping off a flat 45-pound plate might be enough.

Conversely, for those that a deep deficit, setting a box and some risers up to knee height would have its advantages.

A single dumbbell in the offside hand works great, but most seem to prefer the feel of a kettlebell. Other effective ways to load step-offs are in a goblet position, landmine bar, of front rack position using an EZ bar, as shown in the video. – Gareth Sapstead

This push-up complex has a shoulder emphasis. It’s a good opportunity to gain some upper body strength and size, while bringing out your inner yogi. A few sets of these at the end of your next upper body workout would be a great way to finish.

Here’s what to do:

A1. Pike Push-Up – 6-12 reps
A2. Reverse Yoga Push-Up – Go to failure
A3. Yoga Push Up – Go to failure.
Aim for 2-3 sets.
– Gareth Sapstead