If you are looking to build strong glutes and hamstrings then one of the best exercises you can do are hip thrusts. While there are several ways to do hip thrusts, if you are new to the exercise then using a Smith machine is a great way to focus on your form. For anybody who doesn't know what a Smith machine or hip thrusts are, no worries, we'll show you everything you need to know below. Plus we will give you a step-by-step guide on how to perform Smith machine hip thrusts.   What’s a Smith Machine? The Smith machine is considered one of the most versatile pieces of weight training equi ..read more

Without a doubt, the extension machine is one of the most popular accessory movements when it comes to leg day and it is easy to see why. It allows you to effectively isolate your quadriceps to maximise the gains in your quads. However, there are a few tips and tricks to increase muscle activation which we will cover later.   What is a Leg Extension? For those of you who don't know, the leg extension has you sitting down in an elevated position so that your feet cannot touch the ground. You sit with your knees bent at a 90° angle and a pad in front of your shins and ankles. This pad is at ..read more

Variety is an important factor when it comes to weight training and helps to prevent muscle imbalances. One of the easiest ways to switch up your training is to vary your grip position when using a barbell or dumbbell as this has a surprisingly big effect on which muscles are being engaged. For example, some people might hold the barbells with their knuckles facing them, known as an overhand grip, or with their knuckles facing away, known as an underhand grip. Sure, it all seems easy enough, but there are scientific terms associated with them, mainly pronation and supination. Just to be clear ..read more

If you are looking to reap the benefits of cold plunging at home and are looking for a cold plunge tub. Chances are you have noticed the wide range of models available which can drastically vary in price, ranging from about £50 up to £3000+. So if you are looking for the Best Cold Plunge Tub, we have created a list of models that will suit a range of users. From someone looking to try a cold plunge for the first time to a seasoned pro. We will help you find the perfect one for you to unlock the wide range of health benefits of cold water therapy.   At a Glance Best Cold Plunge Barrel - Po ..read more

Hack squats are widely considered one of the most effective leg exercises that you can incorporate into your leg routine. Just like an ordinary squat, it is a compound exercise that targets a wide variety of muscles in your legs. Everything from your glutes and hamstrings to your quadriceps, and even your calves as well. But as hack squats are performed using a machine they allow you to focus on each rep and grind out those few extra important reps. However, not all gyms have hack squat machines, and you probably don't have one at home either. Or perhaps your gym is so busy that you have no ch ..read more

Dumbbell pullovers are a great exercise to target your chest and back. Although, it is a hot topic of debate whether it is a chest or lat exercise. And it is easy to see why people get confused. But if performed with the correct form with straight elbows, then dumbbell pullovers target your chest more. However, small adjustments to the elbow's position can turn this into a great back exercise. This makes dumbbell pullovers a versatile exercise and popular choice no matter if you're a bodybuilder, powerlifter, strongman, or just someone who wants to build a bit of muscle. So let us get to it an ..read more

If you've never heard of the face pull before, then you're in the right place, because this is a fantastic exercise for your shoulders and upper back, one that you certainly don't want to miss out on. Today, we're going to take a much closer look at the face pull exercise, what a face pull is, what its benefits are, and which muscles are worked. We’ll also provide you with a step-by-step guide on how to do face pulls, along with some tips, as well as mistakes to avoid. This will help ensure you perform each rep with the correct form and generate the most muscle activation possible.   What ..read more

If you are looking to grow bigger carms, then chances are you have heard of bicep curls. They are one of the most popular bicep exercises and for good reason. However, the fact is that there are many different types of dumbbell curls that you can do, with each one targeting a slightly different part of your biceps and activating your muscles to differing degrees. Today, we're going to look at the 12 best dumbbell bicep exercises and exactly how to do them, so let's get to it.   A Crash Course on the Biceps Brachii Muscle Your biceps or biceps brachii, is the muscle located on your anteri ..read more

Perhaps one of the most difficult exercises to perform at the gym is the pull-up. If you want to build a whole lot of muscle and strength in your upper body, particularly in your arms, shoulders, and upper back, then the pull-up is one of the best exercises you could do. There are a wide range of pull-up variations, all of which we will take a look at today, and they all work slightly different muscles. But we want to figure out which muscles pull-ups work, and what the difference is between the pull-up variations in terms of the muscles worked. This way you can incorporate the pull-ups into y ..read more

If you want to impress people when you flex your biceps, you need to know which section to target. Sure, the short head of the bicep is important to provide some thickness to your arm when it's not flexed. However, when you flex your arm, it's the long head that sticks out, and it's the long head that creates those big peaks that you're looking for. What we want to do today is to take a look at the 8 best long head bicep exercises so you can grow those peaks. We'll start with a bit of basic information and then get right to the best exercises to target the long head of your biceps.   The ..read more