If you're looking for a rowing variation to increase your bench press and build your lats then this reverse bench press or reverse inverted row will do the job. Here's how to set it up for maximal gains and optimal performance.
Although it’s traditionally used for sliding exercises such as leg curls, I’ve found that applying the “anti-sliding” effect to foundational movement patterns (squats, pushups, lunges, and more) does wonders for enhancing mechanics.
I'm a huge fan of weighted pull-ups and chinups. However, I also like to incorporate plyometric and depth drop pull-ups into my training. Here's how to combine both methods for maximizing strength, size, and performance.
Using horizontal band resistance by angling your body 90 degrees from the anchor point of the band attachment helps eliminate several very common rowing issues. It also promotes proper shoulder mechanics. Here's how.
I’ve recently been incorporating kneeling variations of cleans and snatches into my training programs. That's because performing Olympic lifts from a kneeling position provides 8 unique benefits that do wonders for speed and power.
Looking for a protocol to improve your bench and chest press mechanics? Try incorporating horizontal band resistance to any of your favorite chest presses including barbell, dumbbell, kettlebell, and bottoms up variations.
Using horizontal band resistance on rows provides a very strong stimulus to the entire back and promotes increased strength, hypertrophy, and muscle function. Here are 7 unique variations of this rowing method.
Although the anti-fly technique is typically applied to dumbbell presses it can also be applied to bottoms-up chest presses. In fact the anti-fly bottoms up chest press provides several unique benefits for growth and strength.
If you’re looking for a unique but effective method to improve your chest press strength and technique try the T-bench protocol. This is something I employ with my athletes and have seen it do wonders for bench press performance.
Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back, one technique that I’ve found particularly useful is the rotational strap method.
With the NFL draft taking place I wanted to give a shoutout to all the awesome athletes I worked with the last several months to prep them for the next stage in their football careers. Here's a brief example of some of their training.
Many lifters find traditional Bulgarian squats awkward. Oftentimes that’s because the back foot rests against the top of the bench, which can feel quite uncomfortable. Performing them like this alleviates this issue.
Most individuals perform sledgehammer work improperly as they typically muscle the sledgehammer through the exercise rather than relying on the kinetic chain. Here are 10 important cues to master the sledgehammer.
I’m a huge fan of isometric training including eccentric isometrics, yielding isometrics, and overcoming isometrics. Although overcoming isometrics are typically performed in a bilateral fashion you can also perform them unilaterally.
The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises. Here's how to use it on pull-ups
If you're looking for unique movements to help clean up your posture as well as your mechanics on chest presses and rows look no further than these Chinese plank variations. They're a bit unusual but you'll notice immediate improvements.
If you're looking for a unique training method that crushes the core while also blasting the larger muscles of the body try this offset dumbbell protocol. As an added bonus it does wonders for cleaning up form and technique.
This deconstructed box jump with a reverse depth drop is highly effective for teaching athletes proper jumping mechanics as well as landing mechanics. It also helps improve sprint performance as demonstrated by DeAngelo Hall.
Rapid Eccentric Isometrics (REI's) are similar to standard eccentric isometrics except that the negative phase is performed rapidly rather than slowly. There are multiple reasons why this enhances performance and strength.