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Abs and Core

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Master Your Bodyweight Movements With Bands

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Master Your Bodyweight Movements With Bands

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. 

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The Best Pullover Exercise You're Not Doing

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The Best Pullover Exercise You're Not Doing

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.

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Massive Size and Strength With Reeves Bodyweight Movements

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Massive Size and Strength With Reeves Bodyweight Movements

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.

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Raise Your Legs To Increase Your Bench Press

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Raise Your Legs To Increase Your Bench Press

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.

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Side Windmill Planks On The Slide Board for Core

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Side Windmill Planks On The Slide Board for Core

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.

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A Better Way To Use The Trap Bar: Longitudinal Method

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A Better Way To Use The Trap Bar: Longitudinal Method

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.

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Trap Bar Pushups for Size, Strength, and Joint Health

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Trap Bar Pushups for Size, Strength, and Joint Health

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. 

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Strength and Size with Hanging Band Trap Bar Exercises

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Strength and Size with Hanging Band Trap Bar Exercises

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.

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Fix Your Pushups and Planks With The Foam Roller

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Fix Your Pushups and Planks With The Foam Roller

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.

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Review and Analysis of The RPT Trainer

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Review and Analysis of The RPT Trainer

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.  

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Annihilate Your Core and Back with This Renegade Row

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Annihilate Your Core and Back with This Renegade Row

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.

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Master Your Body Mechanics With The Slide Board

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Master Your Body Mechanics With The Slide Board

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.

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Master The Sledgehammer For Strength and Performance

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Master The Sledgehammer For Strength and Performance

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 and mace. 

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Fix Your Chest Press and Rows with Chinese Plank Variations

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Fix Your Chest Press and Rows with Chinese Plank Variations

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.  

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Offset Dumbbell Training for Strength, Size, and Function

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Offset Dumbbell Training for Strength, Size, and Function

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.

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Use Bottoms Up Pullovers For Size and Strength

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Use Bottoms Up Pullovers For Size and Strength

Looking for a way to clean up your pullover technique while simultaneously blasting your entire core and upper body at once?  Try this eccentric isometric bottoms-up pullover variation with a hollow body leg raise hold.

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Blast Your Core and Legs with This Unique Goblet Squat

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Blast Your Core and Legs with This Unique Goblet Squat

The single arm front-racked squat also known as the single arm goblet squat is one of my favorite squat variations for teaching intense core activation in conjunction with the squat pattern.  Add this tweak to make it even better.

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The Ultimate Chest and Core Combination Exercise

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The Ultimate Chest and Core Combination Exercise

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. 

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The Yoak Training System: A Review and Analysis

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The Yoak Training System: A Review and Analysis

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.

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Use This Eccentric Pushup For Massive Strength and Size Gains

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Use This Eccentric Pushup For Massive Strength and Size Gains

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

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