By using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars. In fact there are multiple reasons why lifters should incorporate these into their training routines
Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian squats are one of the most brutal variations that crush the lower body.
During most exercises the strength curve of the movement does not match that of the muscles. By using bands or chains on dips the stimulus to the chest, triceps, and shoulders is incredibly high as the amount of tension is off the charts.
When it comes to boosting functional strength and hypertrophy even in the most stubborn muscle groups /lifts, one of the most effective techniques I’ve used is combining eccentric isometrics with the one and a half method (1.5 rep technique).
If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall. The impact this has on running mechanics and athletic performance is significant.
The goblet squat is a great lower body exercise but oftentimes the upper body ends up being the limiting factor. As a result the lower body doesn’t always get taxed as intensely. Here's a simple solution.
Most people use the trap bar for lower body exercises such as deadlifts and squats and occasional upper body lifts like rows and presses. However it’s also incredibly effective when applied to pullups and chinups
If you’re looking for an efficient method for incorporating added resistance to inverted rows try incorporating band resistance while holding a glute bridge. There are several benefits of this back and glute combination exercise.
Side or angled lat pulldowns have become increasingly popular in the bodybuilding world as they’re quite potent for building functional size and strength in the lats and upper back. Here's a unique variation using a stability ball
This chest press is sure to take your upper body and core to the next level. Essentially you’re combining three of my favorite techniques into one exercise; the “T-bench” technique, “head off” protocol, and “half body off” position.
The Yoak training system is one of the most versatile and effective strength training tools I've used. It takes advantage of oscillating kinetic energy and applies it to standard barbell movements as well as bodyweight exercises.
I’m a big advocate of using the foam roller for chest presses. I also recommend the “head off” protocol for many supine exercises. The foam roller combined with the head off protocol also works exceptionally well for pullovers.
The next time you want to crush your backside try this unique but brutal chaos glute bridge. Not only will it destroy your entire backside but you'll work your stabilizers throughout your lower body and maximize your body mechanics
Most lifters typically apply accommodating resistance (bands and chains) to the big three lifts such as squats, bench press, and deadlifts. However this technique is also incredibly effective when applied to the overhead press .
If you're looking for a unique way to overload your pushups and emphasize the eccentric overload component then you'll want to give these a try. Just expect massive gains in your chest, shoulders, and triceps as well as your core
If you’re looking to build your shoulder size and strength to the next level you’ll want to implement this eccentric accentuated push press as they exploit all of the key mechanisms of hypertrophy (muscle damage, tension, and metabolic stress)
I often use accommodating resistance on Olympic lifts particularly in the form of reverse bands. However, band resisted Olympic lifts as advocated by Louie Simmons (Westside Barbell) also works incredibly well on cleans.
If you’re looking for an all-in-one exercise to crush your entire core and hips as well as many of the stabilizers throughout your body then you’ll want to try this single leg anti-sliding weighted plank on the slide-board
The anti-sliding lunge is a quick and incredibly effective method for cleaning up your lunge and split squat mechanics literally within seconds. In fact, there are 5 reasons why this lunge is so effective not to mention the strength benefits
The foam roller is one of my favorite tools not necessarily for soft tissue work but for teaching proper lifting mechanics on a variety of movements particularly chest presses, pullovers, and chest fly variations. There are numerous benefits