From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) Keep back straight by keeping the head up, pushing chest out and shoulder blades up Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight Targeted Muscles Quadriceps Hamstring Glutes Calves Trapezius   Stance & Grip Feet are shoulder-width apart, toes pointing outwards 10 - 20˚ Handover grip, palms facing down (then rotate); hands are wide outside    RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Sit down with knees at 90˚, push out chest so that back is straight and hips are at 90˚ Grab handle with both hands, palms facing down Keep the elbows close to the body and pull weight down until bar reaches chest Slowly return to starting position Targeted Muscles Latissimus Dorsi Rhomboids Deltoids, Biceps   Grip Hand-over grip, palms facing down   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Lay down on the bench, feet are flat on the floor and press them into the ground through the heels Dumbbell in each hand, arms are stretched out all the way, and shoulder is at 90˚ Now, with arms remaining straight, move dumbbells inside until both dumbbells touch each other; arms are perpendicular to the ground Targeted Muscles Pectoralis Major Deltoids Rhomboids   Grip Hand-under grip, palms facing up   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚ Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed Targeted Muscles Deltoids Biceps Pectoralis Major Trapezius Rhomboids   Grip Hand-over grip, palms facing forward   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

In standing position place barbell chest high, elbows remain close to the body Remain bar close to the body and push it upwards, extending arms over the head Slowly return to starting position and repeat Targeted Muscles Deltoids Trapezius Triceps Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing forward; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach