When used consistently the Kettlebell Clean and Jerk will develop strength, power, and help you condition your body.

When used with a lighter weight it is a great way to burn a high number of calories.

The first thing we are going to cover is the difference between an overhead press and the Jerk.

When you are performing an overhead press, your feet stay firmly planted. You will then use your shoulder and arm power to move the weight overhead.

When you are doing a Jerk, you will first use your legs to create momentum to drive the bar upwards. Then you will either Split or Squat under the bar. You only use the arms to help push your body under the weight.

Use this full body compound exercise to burn fat and gain strength.

The Kettlebell Thruster has gained popularity in many Crossfit, Mixed Martial Arts, and athletic training routines for a good reason.

The exercise combines the Front Squat and Shoulder Press into one movement. When multiple compound exercises get combined into a new movement, it is often called complexes action instead of compound one.

You will also have to perform the Clean exercise when moving into the starting position for the thruster.

While your Squat will get limited by the amount of weight that you can overhead press / Clean. It is a great way for your body to burn a high number of calories.

Increase the size of your arms with the Drag Curl exercise.

Body Drag Curls, take the deltoids out of the equation and give your biceps a maximal pump.

Taking your front deltoids out of the movement means your biceps will be under tension for longer and recruit more muscle fibers. The more muscle fibers you can recruit the better the results you will see.

This lift gets rated at an intermediate strength training level. It produces the best results for people who already have a solid foundation of muscle.

Heavy compound lifts will only take your bicep development so far.

Over time adding isolation exercises will be required to continue building mass to your biceps.

The Incline Hammer Curl is a free weight exercise that will help you to take your bicep development to the next level.

It is a strength training isolation exercise. It uses a very basic movement pattern. It is a beginner level training method with a low injury rate because of the basic/simple movement it uses.

Hammer curls are also referred to as the Neutral Grip Bicep Curl and the Dumbbell Curl Neutral Grip.

Building a strong chest and pair of shoulders is important for both athleticism and aesthetics.

Many people ignore their upper chest. Do not be one of them, start using Incline flys today.

The Incline Dumbbell Fly will help you to add size and definition to the top of your chest.

Dumbbell flys are an isolation exercise that focuses on building strength in your chest and shoulders. They use a simple movement pattern and have a beginner difficulty level.

We will cover how to perform two types of incline dumbbell flys with video and image examples. Also, a written step by step walkthrough describing exactly how you carry out this exercise.

We are going to look at another variation to one of the best exercises there is (Squats).

Tip Toe Squat are different from many variations since you will not be moving maximal weight.

This exercise is all about building your stability. It is also shown to improve your balance.

It is going to focus on working many of the stability muscles in your lower body.

We will cover two different variations of tip toe squats that you can perform. The first is the traditional tip toe squat also called the Yoga Squat or the Skinny Tip Toe Squat.

The Standing Preacher Curl will help you develop biceps anyone would want.

This training gets classified under the pulling force category.

You should include it on arm training days if you have one.

If you do not use an arms training day, Add it at the end of your back training day.

This article will cover how you do this exercise. We will include video and image examples. Also a step by step description explaining how to perform it.

Its difficulty rating, equipment required, muscles worked and the benefits of including it into your training routine.

We're looking at some more isometric training today.

This time instead of focusing on the core we are going to be working on our back.

Many people use their arms and barley their back when performing pull-ups.

Doing Isometric Pull-Ups is the best way to learn to recruit the proper back muscles into your pull-ups.

Using this form of isometrics will also strengthen your rhomboids and lower traps.

It does not matter if you are a man or woman having a strong pair of shoulders is essential to your daily life and fitness goals.

In this article, we will cover two different ways to perform the Front Plate Raise.

The first version is the traditional method.

The second will double the range of motion and is specifically for helping you to develop your Traps.

We will also provide video and image examples with a step by step description on how you perform the movement.

The difficulty level, equipment you need, what muscles it works, benefits to using it, and some training tips to make sure you are getting the most out of this exercise.

Stop wasting your time trying to strengthen you obliques with side bends. Use the Suitcase Deadlift to take your oblique training to the next level.

The Suitcase Deadlift is more functional then side bends and will allow you to move heavier loads.

Side bends are great for newbies but if you have been lifting for awhile its time to turn up your oblique training.

The traditional deadlift and squat require you to have strong obliques. If you have not been specifically training your obliques, these lifts are going to suffer.

Using the suite case deadlift variation will bring your oblique strength to a whole new level.