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Lats

The Latissimus Dorsi, or lats, are key for pulling movements and spinal stability. They connect the upper arm to the torso, enabling power and control during rows, pull-ups, and carries. Strong lats improve posture, support pressing mechanics, and enhance total-body balance. Exercises like rows, pull-ups, and deadlifts are staples for developing back width and function.

Athlete performing single-arm dumbbell row with rotational finish, torso turning slightly upward, cinematic gym lighting
Single-Arm Dumbbell Row to Rotation

Single-Arm Dumbbell Row to Rotation

The Single-Arm Dumbbell Row to Rotation builds upper-back strength, core control, and rotational power through a dynamic pulling movement.
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting
Dumbbell Seal Row

Dumbbell Seal Row

The Dumbbell Seal Row builds back and scapular strength while minimizing momentum, developing pure pulling power and postural control.
Richard BransonRichard BransonOctober 24, 20252 min
Athlete performing dumbbell pullover, lying crosswise on bench, dumbbell mid-arc behind head, cinematic gym lighting
Dumbbell Pullover

Dumbbell Pullover

The Dumbbell Pullover builds upper-body strength and mobility, targeting the chest, lats, and core while promoting deep breathing and shoulder…
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing med ball rotational throw to wall, ball mid-flight toward wall, strong hip and torso rotation, cinematic gym lighting showing power and focus
Med Ball Rotational Throw to Wall

Med Ball Rotational Throw to Wall

The Med Ball Rotational Throw to Wall develops rotational power and reactivity by explosively throwing a medicine ball into a…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing lateral med ball slam, ball mid-swing across body to one side, strong hip rotation and core engagement, cinematic gym lighting showing explosive motion and control
Lateral Med Ball Slam

Lateral Med Ball Slam

The Lateral Med Ball Slam builds explosive rotational and lateral core strength by throwing the ball powerfully to one side…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing rotational med ball slam, ball mid-swing across body toward ground, core and hip rotation visible, cinematic gym lighting showing power and focus
Rotational Med Ball Slam

Rotational Med Ball Slam

The Rotational Med Ball Slam builds explosive core and hip power by driving the medicine ball across the body and…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing med ball slam, arms fully extended overhead mid-motion, medicine ball just before impact, cinematic gym lighting showing explosive power and focus
Med Ball Slam (Plyometrics)

Med Ball Slam (Plyometrics)

The Med Ball Slam develops total-body power and core explosiveness by driving a medicine ball overhead and slamming it forcefully…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete mid-catch in barbell power clean, bar resting on shoulders, elbows high, quarter squat position, cinematic gym lighting showing explosive strength and control
Barbell Power Clean

Barbell Power Clean

The Barbell Power Clean develops speed, coordination, and total-body explosive power a foundational lift for athletes seeking strength that transfers…
Editorial TeamEditorial TeamOctober 15, 20252 min
Athlete mid-drive in barbell clean & jerk, bar rising from shoulders to overhead, split stance visible, cinematic gym lighting showing explosive focus and power
Barbell Clean & Jerk

Barbell Clean & Jerk

The Barbell Clean & Jerk is the ultimate test of full-body strength, speed, and coordination a lift that fuses power…
Editorial TeamEditorial TeamOctober 15, 20252 min
Athlete mid-catch during barbell clean, elbows high, bar resting on shoulders, hips low, eyes forward, cinematic gym lighting showing power and focus
Barbell Clean

Barbell Clean

The Barbell Clean builds total-body power, speed, and coordination transforming raw strength into athletic movement and explosive capability.
Editorial TeamEditorial TeamOctober 14, 20252 min