List of Exercises

WORK-IN-PROGRESS.
Please note that this is only a brief description to recognise the exercises. If you do not know how to do them you should get a full description elsewhere before attempting to do them.

Name Description
Airsquat An unweighted squat (see “Squat”). Could also be slightly weighted, eg with a kettlebell, or a dumbbell
Bench press (close grip) See “bench press (wide grip)”. The hands grip the bar very close together
Bench press (wide grip) Another classic. Arms grip the bar about shoulder width apart.
Calf stretch
Cat Starting on all fours, back is stretched in both directions
Chin-up See “pull-up”
Clean A barbell is lifted from the floor to the rack position (ie in front of the shoulders). This is a dynamic lift, where the bar is accelerated at the bottom, and then caught in a front-squat position.
Deadlift A barbell is lifted from the floor to the “high hang” position (ie in front of the groin. Arms are extended all the time.
Farmer’s walk See “Lunge walk”. Usually weighted, eg with kettlebells.
Fire hydrant Starting on all fours, one leg is raised towards the side
French doors Arms hang down, elbows at 90 degress, forearms pointing forward, hands hold dumbells, palms facing each other. The are is rotated in the shoulders so that the forarms point to the side, and back
French doors (cable) Like regular French doors, except that the resistance is not isometric, but provided with a cable machine (either pulling outwards, or pulling inwards)
Front fly Dumbells held in each hand, arms hangin down, palms facing. Arms are swung overhead, using some momentum, and the slowly lowered back (emphasis is on the negative)
Glute bridge
Hand walk
Hip crossover
Inverted hamstring
Jerk see “Overhead press (jerk)”
Kettlebell clean A kettlebell is held with on hand between the legs and swung towards a rack position (in front of the chest / shoulder)
Kettlebell high-pull A kettlebell is held with on hand between the legs and pulled upwards, roughly to shoulder height
Kettlebell press A kettlebell is pressed upwards from a rack position.
Kettlebell snatch A kettlebell is held with on hand between the legs and swung into an overhead position.
Kettlebell swing A kettlebell is held with both hands and swung to parallel (“Russian”) or overhead (“American”) using hip extension and flexion
Knee-to-chest Starting on all fours, one knee is brought to the chest
Lunge (backward) Another classic. Executed by stepping backward.
Lunge (drop) Similar to a lunge, but dropping straight down, with one leg on front of the other.
Lunge (forward) Another classic. Executed by stepping forward.
Lunge (lateral) Similar to a lunge, but towards the side.
Lunge walk Simply a chain of forward (or sometimes backward) lunges. Usually one would go up and down, but it can also be down staying low
Lyinf flies (IYWT) Executed either lying down on a bench, or lying “diagonally” on a stability ball. Arms are raised and lowered, usually with a light dumbbell. The letter corresponds to the arm position: (I) straight arms & front; (Y) straight arms in angle; (W) bent arms; (T) straight arms to the sides
Lyinf flies (L) Like the other Lying flies, but more complicated arm movement. (1) arms hang down (2) elbows up to the sides, forarms hang down (3) arms rotate at shoulders, bringing forearms up (ends in pitchfork position)
Mule kick Starting on all fours, one leg is raised towards the back
Opposite arm-leg See “super dog”
Overhead press (jerk) Like the push-press, except that the barbell is caught in the bottom position of an overhead squat
Overhead press (military) Barbell is pressed from rack position (in front of the shoulders) all the way up. Legs are locked.
Overhead press (push) Like the “military press”, except that some initial momentum is generated with the legs / hips
Pistol See “Squat (one-legged)”
Plank Starting position of a push-up is held. And held. And held. Can also be executed on the elbows.
Plank (side) Like a plank, but on one side. Can be executed on elbows, or hands (tough!)
Pull-up Another classic. In a pull-up the palms face away from, in a chin-up towards the athlete. “Narrow grip” is shoulder-wide (or even less in “parallel grip”), wide-grip maybe 2x shoulder width
Pull-up (parallel grip) A pull-up where the palms face each other
Push-up This one really does not need explanation, does it?
Push-up (physio-ball) The arms are towards the sides of a physio ball
Scorpion
Side lying abduction Lying on the side with straight legs, the upper leg is raised an lowered
Side lying adduction Lying on the side with straight legs, the upper leg is raised. The lower leg then is raised to meet the upper leg and lowered again
Snatch A barbell is lifted from the floor overhead. This is a dynamic lift, where the bar is accelerated at the bottom, and then caught in an overhead-squat position.
Squat Essentially sitting down (without a chair of course) and getting up. Anything above parallel (meaning the crease of the shorts is above the knee) does not count.
Squat (back squat) Squat with barbell on the back, either on the shoulders (“high bar”) or QQQ (“low bar”)
Squat (box squat) Can be any of the other squats. The target is a box that will usually be slightly above or below parallel
Squat (front squat) Squat with a barbell in front of the shoulders, in the so-called “rack position”
Squat (one legged) Also known as Pistol. The squat is executed standing on one leg, the other leg is straight and stretched out towards the front
Squat (overhead squat) Squat with a barbell held overhead with stretched arms
Sumo-squat-to-stand
Super-dog Starting on all-fours, opposite arm and leg ar extended, keeping back perfectly stable
Thruster Essentially a front-squat / push-press combo
Wallball shot Similar to thrusters: front-squat with a wall-ball (or medball) that is thrown in the air / against a wall, and caught on the way down
Wrist curls Arms hang down, dumbell in hands, palms facing each other. Wrists flex and extend all the way. A hold in full flexion and/or extension can be added
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