In order to complete any shoulder-to-overhead movement (jerk, press, push-press), you need solid spinal and shoulder mobility, according to Harcoff. If you don’t have adequate mobility, you won’t be able to press the weight directly overhead.

Movements that work just one muscle group at a time can also qualify as functional movements," Harcoff says. "So long as an exercise takes a joint through its full range of motion.

A functional movement pattern that involves flexing and extending at your hips, knees and ankles, the squat exercise replicates the shapes your body shifts into each time you sit down or stand up.

DescriptiPush-ups are one of the best bodyweight exercises you can do. Not only are they highly accessible to most folks but they're capable of being done anytime, anywhere.

“My recommendation for a multivitamin specifically directed to bodybuilders would be Thorne’s AM/PM complex. I like this brand because firstly they come in capsule form, allowing it to break down faster in the stomach for increased absorption…“

“The importance of sleep didn’t just end there, what I found was that sleep was also linked to almost all aspects of health and fitness…”

“…any time you’re using one muscle group to perform the actions that are intended to be performed by a different muscle group, you’re setting yourself up for problems.”

“My favorite high protein snack is low fat cottage cheese, mostly because of its macronutrient breakdown. In just one cup, low fat cottage cheese has 28 grams of protein (nearly as much as a whole chicken breast), 6 grams of carbohydrates, and just 2 grams of fat..”

When it comes to recovery, your post-workout routine is key. From properly warming down and stretching to replenishing, refueling, and rehydrating, what you do after your workout is crucial to crushing your athletic goals.

If you want to sculpt your glutes, you've likely tried curtsy lunges before. We're guessing, with mixed results. While some tout it as one of the top lunge variations for your glutes, more and more trainers are saying it's actually a move you should never do.

We all know that regular training and a healthy diet are important factors when it comes to your running, but one area which is sometimes neglected by runners is the incorporation of strength-building exercises into their workout routines.

A good place to start is by using the NESTS acronym to ensure you have all ticked the boxes needed for optimal mental wellness. NESTS stands for nutrition, exercise, sleep, time for self, and support.

“Understanding how to use SEO has saved me money in external consultant fees and helped drive more traffic to my website, resulting in new clients. Taking the bootcamp was time well spent and has helped me grow my business.”

Running is a great form of exercise that can be performed pretty much anywhere without any specialist equipment. But the one thing you will need is a good pair of running shoes to support your goals.

Most people don't have the time (or desire) to spend countless hours at the gym. And that's OK. Longer workouts don't necessarily equal better ones. In fact, with some smart planning, shorter sweat sessions can be just as effective — if not more.

Working your upper body isn't all about looking good while flexing. Strong, stable, injury-free arms and shoulders are just as important. While isolation exercises like biceps curls target specific muscle groups, to build functional strength, you need compound exercises.

If your muscles are unable to recover? Well, you might face a number of negative consequences, including decreased exercise performance, overtraining syndrome, lowered immunity, and increased injury risk, explains Harcoff.

Nothing impedes muscle recovery and therefore prolongs muscle soreness quite like eating too little. "The body needs adequate energy and nutrients to repair and rebuild the muscle tissue that was damaged during exercise," says Harcoff.

[Plyometric exercises] require a great deal of power and strength to perform, so incorporating them into a routine can help individuals build both,” explains certified strength and conditioning coach Jake Harcoff, C.S.C.S. head coach and owner of AIM Athletic.

The most common form mistake people make when using the lying leg curl machine is using momentum, rather than their muscles, to move through each rep."

Yes, eating ahead of exercise is essential—but so is eating afterward. Fail to fuel after the gym and much of your hard work will be for naught as your muscles won’t have the tools they need to properly recover, says Harcoff.

Ahead, seven exercises many gym-goers do that fitness experts recommend skipping — plus the alternatives they recommend swapping into your workout routine instead.

Even if you don't quite know what calisthenics is, exactly, you've probably seen it in action. The training method has been around for a long time now, and sounds fancy, but is quite simple.

Gymshark, Ghost, greens, and creatine. Among bodybuilders there are no shortage of companies, concepts, and products designed to help them meet their goals. But there is one bodybuilding methodology that…

o, your shirt isn’t sitting as smoothly against your sternum as you’d like. Or, you feel an uncomfortable jiggle when you jog. Maybe, your chest muscles are covered up by enlarged breasts that are tender to the touch (1)…

If you’re routine-oriented, craving a dose of post-exercise endorphins, or feeling super-motivated about your fitness goals, you might be inclined to skip your rest day in favor of getting another workout in. But, as beneficial as exercise can be for your overall health…

Ahead, seven exercises many gym-goers do that fitness experts recommend skipping — plus the alternatives they recommend swapping into your workout routine instead.

To the untrained eye, big shoulders may seem like nothing more than a tank top imperative—but building strong shoulders offers far more health benefits than just giving shirt strings something to grip onto (though that part is nice, too).

Ahead you’ll find everything you need to know about the overhead press, including a step-by-step guide on how to do it safely, the muscle groups it works, safety tips, and more.

Trust us: The benefits of stretching in the a.m. — for as little as five minutes — outweigh any inconvenience. The following eight reasons — like better posture, more energy and fewer aches and injuries — will convince you to start your day with a morning stretch routine.