When you train in a gym with very limited equipment you come up with interesting ways to train different muscles.

This exercise is designed to work your upper back and traps.

This is one of the movements that to be honest with you we just said “what the hell try this” and did it.

If you need any technique advice on this exercise, God help your soul.

I will admit it. This is one movement I discovered just screwing around in the gym.

This exercise is designed to work the glutes, quads, and hamstrings while keeping the stress off the lower back.

This movement is great for so many reason I am not sure where to begin.

The name of this is as exhausting as watching someone do it.

This is not a major mass builder or strength developer but it a great movement for adding Volume to your tricep training.

These are pretty tough.

Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula

Grab the handles and set your body up in a standard push-up position.

This is a very challenging exercise but a tremendous way to develop your upper back.

Initiate movement with shoulders and elbows flexed just past 90 degrees

These lunges are preformed while walking.

This is a great exercise to build your deadlift and teach you to maintain proper position when squatting.

This is an awesome lift for the lower AND upper body.

While this exercise is based off a basic lunge, I suggest you give it a try.

To do a Zercher lunge, hold the bar in the crooks of your elbows.

First off we need to see what this really is and then break it down.

This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift.

This exercise is certainly different; no barbell, dumbbell, kettlebell.

This is another Yoke variation on the standard upright row.

I was first introduced to the upright row when I was in high school.

Get under the bar, unrack the weight, and take a moderate to wide stance.

This is a variation of the traditional side bend that can really be difficult.

Just when you think you’ve seen it all, someone comes out with another curl bar.

Setup in a power rack and perform supine row walking side to side

The sumo pin pull is not often used, but I have seen it done before. The

Place the bar on the floor or on the safety pins of a power rack.

This is a great way to pump up your upper body and not think too much.

This has become a classic hamstring and lower back movement over the years for one reason, it works!

Do you ever do an exercise and then think to yourself, “What the hell was I doing?”

To set up for standing “strip the rack” close grip shoulder presses, you set the J-hook in the power rack at chin level.

Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.

This exercise is very challenging on your grip and hands.

This is a HARD CORE max effort movement that will blow your head off.

This movement is performed the same as the regular box squat except you will be using the Safety Squat Bar.

This exercise is used to strengthen the hamstrings and glutes.

Pick it up and shrug it, there you go.

Hold one bar in each hand. Be sure to hold the collar end of the bar.

I can’t lie. I’ve done these a couple of times and before the RAW Mafia come blazing, let me explain.

Depending on who you talk to the military press is either part-God or all-Devil.

This exercise targets the anterior delts.

The incline press is a fairly standard lift, so I don’t think that there is too much that needs to be said about this lift.

The high pin press is often used as a second exercise for low reps (3-5).

This is a great version of the basic barbell row.

Place a towel underneath the bar.

This is a great version of the basic dumbbell row.

Pretty simple. Stand between the two bars.

I love this exercise. It’s a great rotational ab exercise that powerlifters and athletes alike should use.

Lay on the floor with your head directly between the two bars.

Stand perpendicular to the bar so the bar is off to your side.

Start with the two bars at shoulder level.

This is a great supplemental or accessory exercise to help build your deadlift.

Hold the collar of the barbell with both hands, interlocking your fingers for a good grip.

Lie down on the ground and have someone hand you the bar.

This is performed the same way as the good morning.