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Category Exercises
Squat Variations Front, back, box, Zercher, ATG, half, quarter
Deadlift Variations Conventional, sumo, deficit, rack, Romanian, snatch grip
Bench Press Variations Standard, close grip, incline, decline, floor, board
Powerlifting Accessory Good morning, reverse hyper
Lifts

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Olympic Lifts Clean, snatch, jerk, power clean, power snatch, hang clean, hang snatch,
push press, high pull, power shrug
Strongman Lifts Atlas stone, tire flip, yoke walk
Bodybuilding Exercises Leg press, hack squat, fly, dip, behind the neck press, upright row, behind
the neck pulldown, bent over row, t-bar row, seated row, pullover, barbell
curl, lying triceps extension, sit up, side bend, crunch, hanging leg raise,
woodchop, superman
Explosive Lifts Jump squat, bench throw, plyo push up
Typically Deemed Hex bar deadlift, chin up, pull up, military press, ab wheel rollout
"Safe" Lifts

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Category Exercises
Knee-Dominant Dumbbell deficit reverse lunge, dumbbell Bulgarian split squat,
dumbbell skater squat
Hip-Dominant Dumbbell single leg RDL, barbell hip thrust, dumbbell 45 degree hyper
Upper Push Neutral grip dumbbell weighted push-up, neutral grip dumbbell bench
press, neutral grip dumbbell incline press
Upper Pull Neutral grip feet elevated TRX inverted row, one-arm dumbbell row,
d-handle lat pulldown
Core RKC plank, side plank, cable Pallof press
Functional Exercises Farmer's walk, sled push, kettlebell swing
Bodybuilding Accessory Prone rear delt raise, hammer curl, lateral raise in scapular plane
Lifts

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By Dr John Rusin (/all-articles/authors/john-rusin)

The four most joint-destroying types of cardio, plus four safer alternatives that
burn fat faster.

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By Mark Rippetoe (/all-articles/authors/mark-rippetoe)

CrossFit is the greatest thing ever to happen to barbell training, except for all the
awful parts of it.

(/training/crossfit-the-good-
bad-and-the-ugly)
It's Free!
Expert Insights To Get Stronger, Gain
By Dr
Muscle John And
Faster, RusinTake
(/all-articles/authors/john-rusin)
Your Lifting To
The powerlifting,
Bodybuilding, Next Level CrossFit, running: Which one will mess you up the
most and how can you prevent it?

(/training/4-most-damaging-
types-of-training)

03/27/12

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