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.
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 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 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.
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.
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
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.
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.