You’ve always wanted to do a handstand. Or, you’ve been working on improving your handstand and you’ve gotten stuck. Whatever your reason for stumbling on this tutorial, we’re going to help you reach your handstand goals.  Hand balancing skills are in vogue in the fitness community, and you see some incredible hand balancing artists out there now.  The ability to do a straight-line handstand–or to move within the handstand–is one of the most beautiful demonstrations of strength, control, and grace. So it makes sense that handstands have become such a popular skill to chase after.  But handstands can be incredibly … Continue reading HANDSTAND


The health benefits of strength training extend far beyond weight management and aesthetics. Yep. Although most people get into exercise purely for cosmetic reasons (i.e. to build muscle, lose fat and increase their physical attractiveness), there is a substantial body of scientific evidence pointing to numerous health benefits of strength training. But first, what is strength training? Strength training (also known as weight training or resistance training) is a type of physical exercise which uses resistance to oppose the force generated by muscles through concentric and eccentric contractions. While most people associate strength training with lifting weights (barbells and dumbbells), … Continue reading BENEFITS OF STRENGTH TRAINING


Sometimes it’s all about getting massive, sleeve-splitting upper arms, and to do that you need to start training your triceps. People tend to focus on their biceps when bulking up their guns, but the triceps are a bigger muscle group than their glamorous, front-of-arm counterparts, so if your aim is impressive size then neglecting them is pure folly. The triceps are so called because they are made up of three heads – the lateral head, the medial head, and the long head – all of which need to be worked to increase strength and size in your upper arms. Fortunately … Continue reading TRICEP DIPS


Spend enough time in the gym, and you eventually learn that the road to a bigger, broader chest is about more than just doing heavy reps of barbell bench presses. You need to stress your pectorals in different ways and from different angles, and at different tempos too.  Do that, and you shock your chest into growth, especially if you’ve been training with more standard methods. And shocking your chest is the entire objective of this workout, dubbed the “Wild Chest Pump” by its creator, Cory Gregory. Better known as Cory G, Gregory is a veteran trainer, powerlifter, and bodybuilder, so … Continue reading CHEST GAINS


If your posterior chain training needs a kick in the ham, this list is for you. Check out our top 10 most effective hamstring exercises according to you! Despite the hamstrings arguably being the most important muscle group for athletes, they are often laggards in physique competitions. You may see an entire lineup of bodybuilders with massive upper bodies and thick quads, but few will have well-developed hamstrings. Most people think hamstrings only serve one function: knee flexion. In reality, the hamstrings are not one single muscle, but a group of muscles with multiple functions. The hammies’ most important function … Continue reading HAMSTRING EXERCISES


Jai alai is a sport where a ball is bounced off a walled space. A hand-held device called cesta is used to accelerate the ball to a high speed. The speed record for a jai alai ball is 302 km/h. This speed was recorded set by José Ramón Areitio at the Newport Jai Alai in Rhode Island, USA. Jai alai has its roots in a Basque ball game, which in turn is based on ball games played by the Greek and other ancient cultures in Southern Europe and around the Mediterranean. Today, Jai alai is chiefly played in former Spanish colonies in … Continue reading JAI ALAI