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Eccentric Isometrics

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Make The Arnold Press Better

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Make The Arnold Press Better

The Arnold press is an incredibly effective shoulder exercise developed several decades ago by the legendary Arnold Schwarzenegger himself.  Unfortunately many individuals perform them incorrectly.  Here's how to fix this issue.

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Goblet Squat Jumps for Strength & Performance

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Goblet Squat Jumps for Strength & Performance

If you're looking for a way to increase the difficulty of your goblet squats while improving strength, size, power output and athletic performance you'll want to give this goblet jump squat a try.  Just be prepared to use maximal effort.

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Build Speed, Strength, & Size With This Isometric Lunge

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Build Speed, Strength, & Size With This Isometric Lunge

Applying overcoming isometrics to the lunge or split squat position can produce incredibly high levels of post activation potentiation ultimately resulting in increased speed, power, and torque production.  Here's how to do it with free weights.

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Make The Barbell Hack Squat Better

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Make The Barbell Hack Squat Better

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.

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A Unique Way To Fix Your Barbell Squat & Lunge

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A Unique Way To Fix Your Barbell Squat & Lunge

The barbell squat can be one of the most frustrating exercises to master with perfect execution.  Use this makeshift safety squat bar protocol combined with bands to maximize your form and crush your lower body with brutal intensity.

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The Ultimate Pullover For Functional Hypertrophy & Strength

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The Ultimate Pullover For Functional Hypertrophy & Strength

Here's one of my favorite pullover variations for crushing the upper back, lats, shoulders, chest, core, triceps,and more.  Besides improving mobility, stability, and symmetry, this is one of the most brutally intense pullover variations you'll ever use.

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The Squat & Deadlift Trick To Save Your Spine

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The Squat & Deadlift Trick To Save Your Spine

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.

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Master Your Barbell Squat With This Advanced Technique

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Master Your Barbell Squat With This Advanced Technique

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.  

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Master Your Dips With The Trap Bar

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Master Your Dips With The Trap Bar

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.

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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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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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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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Fix Your Squats With the Foam Roller

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Fix Your Squats With the Foam Roller

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.

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A Better Alternative to Pistol Squats

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A Better Alternative to Pistol Squats

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.

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Fix Your Lunges with The Foam Roller

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Fix Your Lunges with The Foam Roller

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.

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Eccentric Isometric Trap Bar Deadlifts for Strength and Size

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Eccentric Isometric Trap Bar Deadlifts for Strength and Size

Looking for a simple yet highly effective trap bar deadlift variation?  Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps, lats and back will get jacked.

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The Best Way To Perform Bulgarian Squats

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The Best Way To Perform Bulgarian Squats

Many lifters find traditional Bulgarian squats awkward and uncomfortable.  Oftentimes that’s because the back foot rests against the top of the bench, which can feel quite uncomfortable.  Performing them like this alleviates this issue.

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Rapid Eccentric Isometrics: The New Plyometric

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Rapid Eccentric Isometrics: The New Plyometric

Rapid Eccentric Isometrics (REI's) are similar to standard eccentric isometrics except that the negative phase is performed rapidly rather than slowly.  There are multiple reasons why this enhances performance and strength.

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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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A New Way To Squat with The Makeshift Safety Bar

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A New Way To Squat with The Makeshift Safety Bar

By using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars.  In fact there are multiple reasons why lifters should incorporate these into their training routines

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