Exercise guides

Looking for some expert points of performance? Coach planned an exercise you’ve never heard of? Want to spice up your increasingly stale shoulder days? Look no further. TrainHeroic’s exercise guides are written by expert coaches for you.

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8 of the Best Hamstring Exercises for Meaty Legs

Your hamstrings are not just for decoration or making yoga feel impossible. They’re essential for basically any athletic movement involving your legs—jumping, running, lunging, squatting, and picking up weight. Add these eight killer hamstring exercises into your...

Top 6 Exercises for Managing Shoulder Injuries

After 6 years of coaching at the highest levels across multiple disciplines, the most common issues I see in my sports therapy clinic have to do with the shoulder. Statistics show us that shoulders are the most commonly injured area in many sports including CrossFit,...

How to Get Your First Pistol Squat

The single leg squat (a.k.a. pistol squat) is a challenging, advanced movement that requires single-leg strength, stability, mobility, balance, and motor control. If you are looking to get your first pistol, or just want to continue getting better at them, here is a...

Top 10 Bar Muscle Up Progressions

One of the most advanced gymnastics skills is now regularly taught in CrossFit classes: the muscle up. You can do them on a pull up bar or gymnastics rings; you can do them strict or with a heaving full-body kip. That is, if you can do them at all... if you can't,...

Bench Press: To Arch or Not To Arch?

Everyone online seems to have a strong opinion about arching your back in the bench press. The reasons and schools of thought vary around the hows/whys, so what’s a novice athlete to do? Anthony Cuevas, an NCSF Certified PT based out of New York started lifting at 14...

How to Do Leg Extensions Without a Machine

Short shorts are the new stinger tanks. Rocking those big tree trunks with canyon deep cuts is so hot. Leg extensions are a bodybuilding staple—they isolate your quads, the front-facing muscle group of your thighs, by flexing (bending) and extending (straightening)...

How To Zercher Squat: One Exercise To Rule Them All

I have a secret weapon exercise that will get us really close; it has a lot of bang for its buck. It builds massive quads, big glutes, a wide back, and some awesome biceps. Exactly what every athlete needs.

3 Killer Kettlebell Mobility Exercises for Your Shoulders

Let’s face it: sometimes your shoulders feel rickety even on good days. But overhead mobility and good upper body articulation is so important for everyday life — it pays major dividends to dedicate some time to working on your shoulder strength through all ranges of...

How to Do Incline Bench for Meat Slab Pecs

Think incline bench is just another bodybuilding accessory lift? Well, it is. But it’s also a killer strength builder for your entire upper body, including the largest muscle — your pecs. Incline bench is done at an angle between flat bench and standing strict press,...

How to Master Kipping Handstand Push Ups

Handstands are a gymnastic staple, but unless you took to gymnastics as a kid, they’re not easy to learn. Holding a freestanding handstand for just one minute can take years to perfect, but even the less gymnastically-inclined athlete can learn to do handstand push...
How to Do Incline Bench for Meat Slab Pecs

How to Do Incline Bench for Meat Slab Pecs

Think incline bench is just another bodybuilding accessory lift? Well, it is. But it’s also a killer strength builder for your entire upper body, including the largest muscle — your pecs. Incline bench is done at an angle between flat bench and standing strict press,...

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The Benefits of Bodyweight Training

The Benefits of Bodyweight Training

While fancy new gym equipment and trendy fitness classes come grand go, we’ll always have a tool that we can exercise with at any time and in any place: Our own bodies. Improve Your Strength & Body Awareness Without Using Weights Bodyweight training — aka...

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How To Execute The Perfect Barbell Row

How To Execute The Perfect Barbell Row

Barbell rows are a pretty essential movement for building a strong back, and a strong back is often the foundation of a quality athlete. Is your row form on point? Jayden Pollard is a passionate powerbuilder (powerlifting bodybuilder) with a background in strength...

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Nordic Hamstring Curls For Dummies

Nordic Hamstring Curls For Dummies

“These are hard as shit!” -Molly, our content editor when modeling the Nordic hamstring curl. If you've ever tried them, you can confirm. If you've heard of Nordics but never done them, or tried them only to flop on your belly a few times, this blog is for you.  Fred...

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Build a Bigger Bench Press With These 5 Steps

Build a Bigger Bench Press With These 5 Steps

Let’s face it: bench press has never felt like your thing. It’s always hard, even “light” weights feel impossible, and you don’t seem to progress on it like you do with other lifts. If you really want to hit a new bench PR, you’ll need to attack it from some different...

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