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Depth Drop Plyometric Pullups for Strength, Size, and Performance

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Depth Drop Plyometric Pullups for Strength, Size, and Performance

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.

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Simple Trick To Master Your Rows And Shoulder Function

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Simple Trick To Master Your Rows And Shoulder Function

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.

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Use This Rowing Technique for Huge Back and Lats

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Use This Rowing Technique for Huge Back and Lats

Using horizontal band resistance on rows provides a very strong stimulus to the entire back and promotes increased strength, hypertrophy, and muscle function.  Here are 7 unique variations of this rowing method.

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Use This Technique to Crush Your Back, Lats, and Grip

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Use This Technique to Crush Your Back, Lats, and Grip

Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method. 

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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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Eccentric Accentuated Pullups For A Massive Back

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Eccentric Accentuated Pullups For A Massive Back

The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises.   Here's how to use it on pull-ups.

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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 The Foam Roller For This Unique Rowing Exercise

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Use The Foam Roller For This Unique Rowing Exercise

If you’re looking for a unique exercise to improve posture and shoulder health try this supine row on the foam roller.  Not only will it crush your back and lats but your posture and shoulder health will receive an added boost.

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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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Fix Your Pullups with the Trap Bar

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Fix Your Pullups with the Trap Bar

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. Here’s how it works.

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Band-Resisted Inverted Rows for Back and Glutes

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Band-Resisted Inverted Rows for Back and Glutes

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.

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Massive Lats and Back with Side Lat Pulldowns

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Massive Lats and Back with Side Lat Pulldowns

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

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Insane Back Strength with this Isometric Barbell Row

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Insane Back Strength with this Isometric Barbell Row

If you're looking for a brutally intense back exercise to create post activation potentiation (increased neural drive, improved neuromuscular efficiency, and enhanced power output), try using this overcoming isometric bent over barbell row ASAP.  

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Upside Down Pullups for Strength, Size, & Performance

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Upside Down Pullups for Strength, Size, & Performance

This upside down pullup is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms.  It also targets your abs and spinal stabilizers as you’ll need to fire every muscle in your core to maintain position.  

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Use The Hanging Band Technique On Pullups & Dips

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Use The Hanging Band Technique On Pullups & Dips

The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics. The oscillating kinetic energy improves proprioception and technique. It can be applied to bodyweight exercises like pull-ups and dips.

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Fix Your Ab Rollouts with Eccentric Isometrics

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Fix Your Ab Rollouts with Eccentric Isometrics

The abdominal rollout is one of the most effective anti-extension and core activation exercise movements. Unfortunately most lifters perform them incorrectly either using an excessive range of motion or allowing the hips to drop.

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Strengthen Your Back and Core With This Pullover

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Strengthen Your Back and Core With This Pullover

If you’re looking for a great upper body movement that also anilities the core, look no further than this unique pullover exercise. Essentially you’re performing an eccentric isometric dumbbell pullover while holding a hollow body leg raise.  

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Crush Your Posterior Chain with This Inverted Row

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Crush Your Posterior Chain with This Inverted Row

Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture/spinal alignment. Perform these on a single leg to increase the demands of the glutes, hamstrings, and entire posterior chain.  

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Rotational Ring Rows For Massive Back Gains

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Rotational Ring Rows For Massive Back Gains

Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture and spinal alignment.  Unfortunately many individuals perform them improperly often with subtle form mistakes.

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