If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out. As an added bonus it's great for helping the lifter lock in their form and mechanics.
Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing, one of the most effective techniques I’ve used for enhancing squat form is the offset loading protocol.
Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.
Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue. However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.
There are numerous periodization models employed by coaches, trainers, athletes, and weekend warriors. Although each method has its own unique attributes, strengths, and weaknesses, I tend to have my own specific methodology.
Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes. One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.
Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.
When it comes to building upper back strength and improving posture, inverted rows are tough to beat. While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.
Front squats are one of the most effective lower body movements you can perform. They also target the core and upper back. However, adding accommodating resistance in the form of bands and chains makes them even more effective.
Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control.
If you’re looking for an exercise that absolutely annihilates the hamstrings and posterior chain yet also improves lower body mechanics try this Hanging Band Pullup Leg Curl performed in both a unilateral and bilateral fashion.
Pullovers are one of the best upper body and core exercises for building strength and hypertrophy. Unfortunately they also tend to create joint issues due to faulty form. Here's the best variation for eliminating this problem.
If you're looking to add serious size to your upper body, try using the modified Reeves Grip in conjunction with bodyweight movements on the trap bar. Some of these movements include pull-ups, inverted rows, pushups, and planks.
Besides improving body mechanics and form, performing ring dips with the knee flexion or dorsiflexion loading methods allow individuals to build more muscle with continuous drop sets. Here's how it's done with several variations.
Want to improve your strength, functional size, lifting mechanics, and athletic performance? Try modifying your favorite trap bar exercises by applying horizontal band resistance in both the anterior and posterior directions.
The leg raise chest press protocol is one of my favorite pressing techniques to improve bench press horizontal pressing mechanics. Here are several unique variations as well las 7 reasons why the leg raise protocol is so effective.
The traditional Reeves deadlift is a very effective upper back and grip exercise. Unfortunately it also has some common pitfalls. By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.
The side windmill plank is one of the few exercises that requires the hips, upper torso, core, and feet to work together synergistically in one controlled high-tension isometric. This particular variation use the slide board.
By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.
Glute bridges and hip thrusters are the most popular exercises for the posterior chain. Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body. Here's how to fix that.