Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.
Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol. It's also a very natural and safe method for hitting squats, deadlifts, and rows.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
Performing deadlifts, hinges, squats, glute, bridges, and hip thrusters with this common mistake not only limits the degree of posterior chain activation and muscle recruitment but it ages the spine and creates dysfucntional movement patterns. Here's what I mean.
Mastering the hip hinge is no easy feat as there are quite a few important cues to remember . However one of the most important cues is to focus on keeping the hips tall. Here's a quick fix to make that happen and master your hinge within minutes.
The barbell hack squat is an old school bodybuilding exercise that's been around for decades. Unfortunately it can feel quite awkward and unnatural. Try incorporating this eccentric isometric variation to make it feel more natural.
If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits. I use them with my NFL athletes, general populations, and bodybuilders.
The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function. Unfortunately most individuals perform them incorrectly. Here are the 12 cues you'll need to maximize your form.
If you’re looking for a full body posterior chain exercise that absolutely annihilates the glutes and hamstrings, look no further than this deadlift variation. Besides crushing your backside it's also great for posture, low back, and upper back development.
If you’re looking for a training method that allows isolateral loading similar to that of dumbbells and kettlebells but also provides heavier overload and unique exercise variations, look no further than this isolateral trap bar method.
Want to crush your legs and save your spine while performing squats, deadlifts, and lunges? Try this unique modification by employing direct resistance to your legs in conjunction with barbell loading. It looks a bit crazy but it's highly effective.
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 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.
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.
The trap bar is an incredible training tool. 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.
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.
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