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Iron
Compounds and accessories for athletes — squat, bench, deadlift, push-ups, plus biceps, triceps, abs, and calves. Free forever unlocks 2 lifts here. Read the Disclaimer before training.
Iron lab
Weight room still — strength that transfers.
Squat form demo — media coming soon
Legs · Core
Squat
Foundational lower-body strength. Build power for first step, vertical, and on-court durability.
Legs · Core
Goblet Squat
Accessible lower-body strength with a front-loaded load. Build squat control, bracing, and power for the court.
Bench press demo — media coming soon
Chest · Triceps · Shoulders
Bench Press
Upper-body pressing strength for finishing through contact and overall power.
Deadlift demo — media coming soon
Posterior chain · Grip
Deadlift
Posterior-chain strength for sprint mechanics, jumping, and injury resilience.
Chest · Core · Shoulders
Push-ups
Bodyweight pressing you can do anywhere. Progress volume or elevation as you get stronger.
Biceps
Dumbbell Curls
Direct arm strength for finishing through contact, rebounding battles, and everyday upper-body durability.
Hammer curls demo — media coming soon
Biceps · Forearms
Hammer Curls
Neutral-grip curl that hits brachialis and grip — useful for ball security and wrist resilience.
Overhead triceps extension demo — media coming soon
Triceps
Overhead Triceps Extension
Lengthened-position triceps work for lockout strength on finishes, passes, and pressing.
Abs · Hip flexors
Hanging Knee Raises
Athlete-friendly core strength for sprint posture, landing control, and staying stacked on defense.
Standing calf raises demo — media coming soon
Calves
Standing Calf Raises
Ankle and calf strength for bounce, cutting, and absorbing landings — a staple for court athletes.
Posterior chain · Balance
Single-Leg RDL (Bodyweight)
Hinge pattern on one leg — builds hamstring and glute control that transfers to landing, cutting, and first-step strength.
Shoulders · Scapular control
Band Pull-Apart
Light band pull-aparts for upper-back endurance and healthier shoulder mechanics — useful before shooting volume or pressing.