The trap bar is one of favorite training tools. However, I’ve recently been experimenting with longitudinal trap bar movements and in many ways they have additional benefits over traditional trap bar exercises. Here's why.
Looking for a pushup variation that’s intense and joint friendly yet highly conducive for mastering pushup mechanics? Try this anti-rolling pushup. There are multiple benefits in terms of strength, size, and performance.
Try combining the hanging band technique with the trap bar. You can perform a variety of movements including squats, deadlifts, presses, and rows. Not only will you gain strength and size but your lifting mechanics will improve.
Employing accommodating resistance via chains and bands on a variety of tricep and bicep movements does wonders for increasing hypertrophy in the arms as well as overall strength. Here's how to incorporate it in your routine.
Foot positioning during planks and pushup is oftentimes an overlooked technique issue. However it’s one of the most important factors. Fortunately, placing your feet on a foam roller helps to solve this issue. Here's how.
Although there are many protocols that can be used for post activation potentiation, including heavy squats performed several minutes prior to sprinting or jumping, this trap bar deadlift variation may be even better for athletes
Try combining the dumbbell squeeze press with accommodating resistance in the form of bands. Not only will it blast your chest, shoulders, and triceps but it will also provide a nice boost for your bench press while de-loading your joints.
Recently I had the pleasure of demoing a very unique tool called the Reactive Power Trainer (RPT). This is like BOSU ball on steroids and provides many benefits for athletic performance, strength, and movement mechanics.
When it comes to engraining proper hip mechanics and triple extension, my go-to training tool is the medicine ball hip toss. Not only does it improve athletic performance and hip function but it greatly enhances Olympic lifts.
If you’re looking for an exercise that devastates the entire core, back, biceps, forearms, rear delts, and grip, look no further than this brutal overcoming isometric renegade row performed in a barbell suitcase fashion.
The anti-rolling foam roller squat is one of the most effective ways to clean up your squat form and crush your entire lower body. In fact there are 10 reasons why it's so effective for enhancing lower body mechanics.
Pistol squats can cause joint issues and stress to connective tissue. They're also pretty ineffective for producing strength and size gains in the lower body. Here's a better alternative using an eccentric isometric approach.
Here are two unique lunges using the foam roller that are sure to help clean up your lunge mechanics and help eliminate a number of common mistakes. As an added bonus you'll get amazing lower body growth and strength gains.
Looking for a simple yet highly effective trap bar deadlift variation? Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps and back will get jacked.
Trap bar chest presses are some of my favorite horizontal pressing variations. Most individuals perform these with the traditional handles however I recommend performing them with a reverse grip bottoms up position. Here's why.
Want to crush your chest and glutes while taking stress off your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion and watch your bench press soar.
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.