Lat Pulldowns Vs Pull Ups – What’s The Difference?

Lat pulldown vs pull up

Lat pulldowns and pull ups are great options to increase strength or build muscle in the upper back – particularly in the lats, which are important for propulsion in sports such as swimming.

This is a guide to the differences between each exercise, reasons for programming them and how to effectively programme these exercises.

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What Muscles Do Goblet Squats Work?

Labelled image of what muscles goblet squats work

The goblet squat is performed the same as a regular squat, but whilst holding a dumbbell in front of you. This is a great exercise for athletes learning to squat, as it is easier and safer to learn when compared to other squat variations.

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What Muscles Do Front Squats Work?

Labelled diagram of muscles worked during front squats

Front Squats are a compound exercise that is a great way to work your lower limbs, particularly your quads, inner thighs and glutes. Here, we’ll delve more into what muscles front squats work, along with how to adapt the exercise to fit your training needs.  

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Decline Bench Press Vs Flat – Muscles Worked, Pros & Cons

Bench Press

The decline and flat bench press are both classic exercises for building upper body strength and size, but how do they differ? And which one should you be doing?  In this decline bench press vs flat bench press article, we’re going to cover exactly that.

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Trap Bar Deadlift Vs Squat – A Scientific Guide

Trap bar deadlift vs squat

The main differences between the trap bar deadlift and squat, is (1) the movement patterns, (2) loading demands and (3) equipment lifted.

The trap bar deadlift, requires you to lift a trap or hex bar from the ground in a hip-hinge movement pattern using muscles mainly from your posterior chain whereas the squat, requires you to lift either a dumbbell, kettlebell or barbell typically infront of your chest or on your back in a squat movement pattern using mainly the quads, glutes and abductor muscles. 

Hack Squat vs Leg Press – Optimise Your Training

Hack Squat vs Leg Press

The main difference between hack squats and leg press is the set-up. Hack squats have you stood about 30 degrees beyond upright with the load placed across your shoulders, whereas leg presses have you seated, with the load supported by your legs at around a 45 degree angle. This creates some unique differences in training stimulus.

Chin Ups Vs Pull Ups – A Scientific Guide

Chin Ups vs Pull Ups

The main difference between chin ups and pull ups is the grip you take.  With chin-ups you take an underhand grip (palms facing towards you) whilst with pull ups you take an overhead grip (palms facing away from you)

How To Optimise Your Leg Press – A Guide For Athletes

Leg Press: A Guide For Athletes

The leg press allows you to really target your quads whilst reducing axial loading and improving stability. It might not have the best direct transfer to sports performance, but it’s a great exercise for hypertrophy.

Reactive Strength Index & Chart

Reactive Strength Index = Jump Height / Ground Contact Time

Reactive strength index is a growing topic in sports science research, and has been shown to relate to various important aspects of sports performance.  In this article we’re going to answer questions such as:

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Push ups vs pull ups – What’s the difference & which is best?

Push Up vs Pull Up

The two main differences between the push up and pull up are (1) the type of movement pattern and (2) the muscles you work.

The push up is a horizontal pressing movement, which targets the chest, shoulders and tricep muscles. The pull up, is a vertical pulling movement, which targets the lats, upper back and bicep muscles.

Sit-ups vs Crunches – Which one Is best?

Sit-Ups Vs Crunches

The main difference between sit-ups and crunches is how much you actually “sit up.”

In a sit-up, you lift your shoulders and lower back off the floor until you’re in an upright sitting posture, whereas in the crunch, you only lift your shoulders off the floor, whilst making sure your lower and mid-back doesn’t come off the floor.

Planks Vs Sit-Ups – Your Ultimate Guide

Planks Vs Sit-Ups

Planks require you to hold your body in one position (i.e. a position similar to the start of a push-up), which works your entire core equally, whereas the sit-up is a dynamic exercise where you repetitively move between lying down and sitting up, whilst on the floor, which mainly works one part of your core, the rectus abdominal muscles.

Sumo Squat Vs Regular Squat

Sumo Squat Vs Regular Squat

The main difference between the sumo squat and the regular squat is the setup position of the feet.

In the sumo squat, the feet are set wider than shoulder-width and your feet are turned out at 45 degrees when compared to the regular squat, where your feet are set exactly shoulder-width apart and your feet are either pointing forwards or slightly turned out.

Goblet Squat Vs Back Squat – Your Questions Answered

Goblet Squat Vs Back Squat

The two main differences between a goblet squat and back squat are i) the location of the weight relative to your center of mass, and ii) the equipment used for each type of exercise. In a goblet squat you use a kettlebell/dumbell and the mass is located in front of your chest.

Box squat vs regular squat – Your Guide

Box Squat Vs Regular Squat

Squats are staple exercise for lower body strength and power, and the box squat is a common variation of the regular squat.  This guide will look at ranges of motion, muscles worked, benefits, drawbacks and recommended uses for each.

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Who should do box squats?

Who should do box squats?

A box squat is defined as any squatting exercise or variation in which the lifter sits their bottom onto a box before driving back up to a standing position.

Force-Velocity Curve

Force velocity curve

The force velocity curve is simply a way to visualise the inverse relationship between force and velocity. This relationship states that if someone generates maximal force in an exercise, then they will generate very little velocity, and similarly if someone generates maximal velocity in an exercise, then they will generate very little force.

The Perfect Jerk In Weightlifting: A Step-By-Step Guide

The Jerk: A Step-By-Step Guide

The jerk is an incredible movement for full-body power development, overhead strength and stability, and you’d think since it involves throwing a huge amount of weight above your head, that people would pay WAY more attention to it.  Strangely though, the jerk is often looked at more as an afterthought for weightlifters and athletes, resulting in missed lifts and a tonne of benefits being left on the table.

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