3 pages.

Filtered to one weight.

Body part

Any Squat Push Hinge Pull Carry Brace Mobility

What you have

Anything Nothing at all One weight Two weights

Goblet squat

Weight at the chest, sit down between the hips, drive the floor away. What the squat is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.

Read it → Hinge

Romanian deadlift

Weight into the heels, hips travel back, spine long. Stand tall at the top. What the hinge is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.

Read it → Pull

One-arm row

Hand and knee braced, drive the elbow past the ribs, no twist through the trunk. What the pull is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.

Read it →