Exercises

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One-Arm Open Palm Kettlebell Clean

Category: strength
Mechanics: compound
Equipment:
  • Kettlebells
Difficulty: Advanced
Force: pull
Muscles:
  • Hamstrings
  • Forearms
  • Glutes
  • Lower Back
  • Quadriceps
  • Shoulders

One-Arm Overhead Kettlebell Squats

Category: strength
Mechanics: compound
Equipment:
  • Kettlebells
Difficulty: Advanced
Force: push
Muscles:
  • Quadriceps
  • Calves
  • Glutes
  • Hamstrings
  • Shoulders

One-Arm Side Deadlift

Category: strength
Mechanics: compound
Equipment:
  • Barbell
Difficulty: Advanced
Force: pull
Muscles:
  • Quadriceps
  • Abdominals
  • Calves
  • Glutes
  • Hamstrings
  • Lower Back
  • Traps

One-Arm Side Laterals

Category: strength
Mechanics: isolation
Equipment:
  • Dumbbell
Difficulty: Beginner
Force: push
Muscles:
  • Shoulders

One-Legged Cable Kickback

Category: strength
Mechanics: isolation
Equipment:
  • Cable
Difficulty: Advanced
Force: push
Muscles:
  • Glutes
  • Hamstrings

One Arm Against Wall

Category: stretching
Mechanics: isolation
Equipment:
  • Body Only
Difficulty: Beginner
Force: static
Muscles:
  • Lats

One Arm Chin-Up

Category: strength
Mechanics: compound
Equipment:
  • Other
Difficulty: Advanced
Force: pull
Muscles:
  • Middle Back
  • Biceps
  • Forearms
  • Lats

One Arm Dumbbell Bench Press

Category: strength
Mechanics: compound
Equipment:
  • Dumbbell
Difficulty: Beginner
Force: push
Muscles:
  • Chest
  • Shoulders
  • Triceps

One Arm Dumbbell Preacher Curl

Category: strength
Mechanics: isolation
Equipment:
  • Dumbbell
Difficulty: Beginner
Force: pull
Muscles:
  • Biceps

One Arm Floor Press

Category: strength
Mechanics: compound
Equipment:
  • Barbell
Difficulty: Advanced
Force: push
Muscles:
  • Triceps
  • Chest
  • Shoulders

One Arm Lat Pulldown

Category: strength
Mechanics: compound
Equipment:
  • Cable
Difficulty: Beginner
Force: pull
Muscles:
  • Lats
  • Biceps
  • Middle Back

One Arm Pronated Dumbbell Triceps Extension

Category: strength
Mechanics: isolation
Equipment:
  • Dumbbell
Difficulty: Beginner
Force: push
Muscles:
  • Triceps

One Arm Supinated Dumbbell Triceps Extension

Category: strength
Mechanics: isolation
Equipment:
  • Dumbbell
Difficulty: Beginner
Force: push
Muscles:
  • Triceps

One Half Locust

Category: stretching
Mechanics: N/A
Equipment:
  • Body Only
Difficulty: Beginner
Force: static
Muscles:
  • Quadriceps
  • Abdominals
  • Biceps
  • Chest

One Handed Hang

Category: stretching
Mechanics: N/A
Equipment:
  • Other
Difficulty: Beginner
Force: static
Muscles:
  • Lats
  • Biceps

One Knee To Chest

Category: stretching
Mechanics: compound
Equipment:
  • Body Only
Difficulty: Beginner
Force: static
Muscles:
  • Glutes
  • Hamstrings
  • Lower Back

One Leg Barbell Squat

Category: strength
Mechanics: compound
Equipment:
  • Barbell
Difficulty: Advanced
Force: push
Muscles:
  • Quadriceps
  • Calves
  • Glutes
  • Hamstrings

Open Palm Kettlebell Clean

Category: strength
Mechanics: compound
Equipment:
  • Kettlebells
Difficulty: Advanced
Force: pull
Muscles:
  • Hamstrings
  • Glutes
  • Lower Back
  • Quadriceps
  • Shoulders

Otis-Up

Category: strength
Mechanics: compound
Equipment:
  • Other
Difficulty: Beginner
Force: pull
Muscles:
  • Abdominals
  • Chest
  • Shoulders
  • Triceps

Overhead Cable Curl

Category: strength
Mechanics: isolation
Equipment:
  • Cable
Difficulty: Advanced
Force: pull
Muscles:
  • Biceps

Overhead Lat

Category: stretching
Mechanics: N/A
Equipment:
  • Other
Difficulty: Advanced
Force: static
Muscles:
  • Lats
  • Triceps

Overhead Slam

Category: plyometrics
Mechanics: compound
Equipment:
  • Medicine Ball
Difficulty: Beginner
Force: pull
Muscles:
  • Lats

Overhead Squat

Category: olympic weightlifting
Mechanics: compound
Equipment:
  • Barbell
Difficulty: Advanced
Force: push
Muscles:
  • Quadriceps
  • Shoulders
  • Glutes
  • Calves
  • Lower Back
  • Hamstrings
  • Abdominals
  • Triceps

Overhead Stretch

Category: stretching
Mechanics: compound
Equipment:
  • Body Only
Difficulty: Beginner
Force: static
Muscles:
  • Abdominals
  • Chest
  • Forearms
  • Lats
  • Triceps

Overhead Triceps

Category: stretching
Mechanics: N/A
Equipment:
  • Body Only
Difficulty: Advanced
Force: static
Muscles:
  • Triceps
  • Lats

Pallof Press

Category: strength
Mechanics: isolation
Equipment:
  • Cable
Difficulty: Beginner
Force: pull
Muscles:
  • Abdominals
  • Chest
  • Shoulders
  • Triceps

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