WORK IN PROGRESS

Being smarter in order to create progressive overload and strength gains, rather than simply adding more plates to a bar, helps mitigate risks while keeping the rewards. One such method is by simply slowing a movement down. Exercising more control over the weight, particularly during the lowering phase, will create more of a challenge and has been shown to elicit strength gains (more on p98).

The principle of progression in each of these exercises, however, is mechanical rather than load-based, so in each instance you will be creating more mechanical work, without needing to add more weight.

“Within the same category of movement, it’s possible to progress the mechanics of certain exercises,” explains Worthington. “Generally, we do this by removing points of contact, so for example a chest-supported row becomes a single-arm row, becomes a three-point row. Similarly, a half-kneeling overhead press becomes a seated overhead press, becomes a standing overhead press.”

LUNGE

BEGINNER

REVERSE LUNGE

Coach’s comment: stepping backwards and keeping the weight over the front foot makes this a hip-dominant lunge, with minimal stress through the knee.

• Stand holding either a kettlebell or dumbbell.

• To maintain balance, keep