Heavy/Intense Workout
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Power Shrug from Blocks | #1 & #2 | 3 | 4 | 90" | 8,9,10 | N/A |
Option #1
Option #2 (Barbells or Dumbbells)
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The trap bar power shrug from blocks is both an incredibly effective mass builder as well as a functional power and strength exercise. Essentially it's a combination of rack pulls and power shrugs with the trap bar. Here’s one of my awesome clients Todd Weiland demonstrating it with 485 pounds as we focus on building mass throughout his upper back and traps as well as lower body power and hip drive.
This setup is also a great option for anyone with low back issues looking to overload the body with a safe but effective axial loaded movement. The combination of a smaller range of motion combined with the trap bar mechanics that keeps the load closer to the center of mass crushes nearly every muscle from head to toe while minimize stress to the spine. Whether you’re a bodybuilder or powerlifter looking to add some functional hypertrophy and strength or a power athlete looking to develop speed and explosiveness, this one fits the bill.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Decline Kettlebell Pullovers | #1 & #2 | 3 | 6-8 | 2 minutes" | 9 | 2-3" |
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The decline kettlebell pullover is an incredible lat, upper back, tricep, and core builder as the decline creates an even greater range of motion and stretch than the flat angle. When performed with kettlebells the effect is even greater. Here's one my bodybuilders Ben showing how it's done.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Weighted Inverted Rows (Eyes Closed) | #3 & #4 | 3 | 6-8 | 90" | 8-9 | 2-3" |
Main Option
Alternate if No Straps/Olympic Rings
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When it comes to building upper back strength and improving postural alignment, inverted rows are tough to beat. While there are numerous variations you can perform many of which I’ve highlighted in past articles and posts, one that I’ve recently found to be incredibly effective is the foam roller version. Simply place the back of your ankles/heels on the foam roller and perform inverted rows. It may look a bit unusual but allow me to explain with 4 key points why this is perhaps the single most natural feeling inverted row variation I’ve ever used.
1. OPTIMIZES SHOULDER MECHANICS
When it comes to maximizing the effectiveness of any row including inverted rows, one of the keys is optimizing natural scapulohumeral rhythm and glenohumeral joint positioning. During a row, the stretched position, when the arms are fully extended, should involve a slight amount of shoulder elevation and protraction to allow full eccentric elongation of the upper back as well as natural movement of the scapula and shoulder blades. Keep in mind this is very subtle as most coaches and lifters overdo this shoulder protraction and elevation to the point that the shoulders round up and over which is never ideal.
During the concentric phase the opposite should occur, as the shoulders should move into retraction and depression. Again this represents the opposite phase of the movement for maximizing natural scapulohumeral rhythm. However, during many rows including inverted rows the arms and shoulder can have a tendency to feel stuck into position particularly if the individual does not have a solid muscle mind connection and understand how to adjust and position their body on each phase of the movement.
This is where the foam roller comes in. Placing the feet on the foam roller allows the body to roll back and forth during each phase of the row thereby optimizing scapulohumeral rhythm and glenohumeral joint positioning. That’s because as you pull into the contracted/concentric phase of the row your body will gradually roll up towards the shoulders allowing more natural and automatic retraction and shoulder depression. In contrast when the lifter returns into the eccentric phase, the body rolls down slightly towards the feet thereby promoting natural levels of shoulder elevation and protraction ultimately producing the perfect amount of stretch and elongation in the upper back without over-stretching (i.e. shoulder rounding) or losing optimal spinal alignment. All of this occurs very naturally without the lifter having to force either phase or position.
2. ALLOWS MORE NATURAL BODY POSITIONING
The foam roller also provides another unique feature when performing inverted rows. It actually allows the lifter to more easily lock their elbows and shoulders into the proper position. Here’s why.
When performing standard barbell inverted rows with the feet on the ground or on the bench, the feet are very fixed into their position and won’t move significantly unless the lifter deliberately makes an adjustment. This may seem like it would make the movement more conducive for locking into the appropriate position however the opposite is true.
When the lifter performs a row or any upper body pull or pushing motion, the arms and hands need to move to a very precise position relative to the rest of their torso. Positioning the feet too far away from the bar, resulting in the hands and the bar being positioned too high (closer to the person's neck), can cause the elbows to flare and shoulders to elevate. In contrast, positioning the feet too close to the bar, resulting in the arms being positioned too low (closer to their stomach), can cause the shoulders to internally rotate as the shoulder joint will be crowded.
In essence, if the lifter is not in a perfect position he or she will have to continually adjust his or her feet until the hands and bar lock into the precise position that allows optimal and natural scapulohumeral rhythm and optimal osteokinematics of the glenohumeral joint. And yes this perfectly locked-in position is very precise for each lifter and deviating even slightly can result in greater strain to the surrounding joints and significantly less tension to the targeted musculature. So what are the implications here?
The foam roller allows the lifter’s feet to roll and move with each repetition adjusting perfectly to the precise location needed to dial in the upper body joint segments for optimal pulling mechanics. Although the foam roller does in fact make the lift more strenuous and challenging in terms of stress to the targeted musculature, core, and stabilizers, most lifters will find it significantly easier on their joints due to the continually adjusting nature of the roller that allows them to lock in their ideal body mechanics.
3. PRODUCES GREATER TENSION IN THE CONTRACTED POSITION
Another unique feature of using the foam roller for the inverted row is the increased tension in the contracted position due to the significant anti-shoulder elevation forces involved. In other words, when you row and pull into the top portion of the movement, the body rolls back/up towards the shoulders. As previously mentioned this helps depress and retract the shoulders. However, as you hold this contracted position there are significant forces attempting to elevate your shoulders and roll you forward to the starting/stretched position all of which you must resist. Simply put, if you pause in the top contracted position of the row (as you should) not only are you resisting protraction and flexion forces (pulling you towards the floor and away from the bar) but there are significant forces attempting to elevate your shoulders and roll your body forward/down towards your feet. As a result this top contracted position feels very similar to both a row and a pullup/lat pulldown. In turn, the upper back and lats get absolutely pummeled.
4. REINFORCES ANKLE DORSIFLEXION
Another unique feature of the roam roller is that it forces the lifter to incorporate ankle dorsiflexion during inverted rows. This may seem like a subtle and semi-unimportant component however it’s actually quite critical. In fact the dorsiflexed foot position is perhaps the most subtle but also the most important cue for locking in the inverted row. Here’s why
The ability to dorsiflex the feet and ankles during upper body movements that involve a straight leg position promotes enhanced spinal rigidity and improved shoulder mechanics. There are several reasons for this. First, aggressive dorsiflexion of the ankles and feet helps to produce greater concurrent activation potentiation and irradiation and ultimately increased neural drive up the kinetic chain. Simply put it produces greater activation to all muscles including the working extremities.
EXECUTION
The dorsiflexed ankle position also helps place a slight stretch (while simultaneously keeping tension) on the hamstrings, glutes, and calves, thereby promoting improved spinal rigidity, which contributes to better thoracic positioning. That’s because a lengthened posterior chain is more conducive for maintaining a neutral arch and t-spine extension. Simply put it facilitates a more lengthened spinal position, improved postural alignment, and greater upper back activation. This helps to reinforce proper shoulder mechanics as the lifter will find it more natural to fire the lats and centrate the glenohumeral joint. So yes, dorsiflexing the ankles actually translates to improved shoulder function and upper body mechanics. To ensure excessive lumbar extension does not occur focus on keeping your stomach pulled in as you contract your posterior chain and extend your hips.
For athletes, dorsiflexion also does wonders for improving sprinting and running mechanics as it plays a key role not only in gait and postural control but also in sprinting speed and foot and ankle positioning/shock absorption.
Unfortunately many individuals perform them improperly often with subtle form mistakes. Most importantly there needs to be a significant degree of t-spine extension just like there would be on any row. As I tell my athletes and clients try to tilt the chest up to the point where it feels like your body and head are are about to lean back into the floor while simultaneously keeping the core tight and stomach. In other words focus on military style posture with an elongated and tall spine including a big chest and tall head. Technically you should be able to take a snap shot of your inverted row and tilt it up 90 degrees and it should resemble perfect standing military-like posture. In addition, the feet and ankles should be dorsiflexed throughout as this helps to create lengthening of the calves, glutes, and hamstrings thereby allowing better spinal alignment up the kinetic as it's more conducive for maintaining a neutral arch and t-spine extension. It also helps to promote irradiation and concurrent activation potentiation thereby eliminating energy leaks throughout the body. In fact the dorsiflexed foot position is perhaps the most subtle but also the most important cue for locking in the inverted row. The range of motion should be natural without over-pulling at the top or overstitching at the bottom. When the shoulders and spine have to lose position you know you've stretched to far or pulled to high. You'll also notice I'm using a rotating or semi-rotating grip with a pronated hand position in the bottom and neutral position in the top contracted position. I've found this to be the most natural mechanics for optimizing scapulohumeral rhythm and shoulder packing as it helps to keep the scapula depressed and retracted throughout especially in the contracted position. This also allows a more natural squeeze at the top resulting in greater strength and hypertrophy development.
TWO ADDITIONAL CUES
There are two other additional cues that are critical not only for inverted rows but for rows in general.
The range of motion should be natural without over-pulling at the top or overstretching at the bottom. When the shoulders and spine have to lose position you know you've moved too far. Over-stretching will result in excessive protraction and lateral rotation of the scapula away from the spine. Over-pulling at the top contracted position (with the humerus traveling significantly past the plan of the torso), will cause the shoulders to elevate and also fall into internal rotation resulting in faulty positioning of the glenohumeral joint. As you’ll notice in the video, my body stops 1-2 inches away from touching the barbell, which is optimal not only for this row but any row including bent over rows, cable rows, and machine rows. This is something I’ve discussed quite extensively in previous writings highlighting how important it is to use optimal range of motion not maximal or exaggerated range of motion. To move further and touch the bar to the chest would result in faulty shoulder mechanics with reduced tension to the upper back and lats not to mention pressure on the glenohumeral joint, cervical spine, and elbows. Incorporating a pause in both the bottom and top position by using an eccentric isometric protocol allows the lifter to find his or her optimal mechanics as each repetition can be precisely executed with proper technique and body alignment.
Besides producing an optimal range of motion, there needs to be a significant degree of t-spine extension just like there would be on any row. As I tell my athletes and clients try to tilt the chest up to the point where it feels like your body and head are about to lean back into the floor while simultaneously keeping the core tight and stomach in. In other words focus on military style posture with an elongated and tall spine including a big chest and tall head. Technically you should be able to take a snap shot of your inverted row and tilt it up 90 degrees and it should resemble perfect standing military-like posture.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Adduction Chest Press (Optional band anti-adduction for increased upper back activation) | #3 & #4 | 3 | 5 per side | 2 minutes | 5-6 | 2" |
Option #1
Option #2
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OPTION #1
This particular variation does wonders for teaching lifters how to use their upper back, rear deltoids, and rhomboids to pull the weight around the body and full retract the shoulders. Many lifters struggle to create the “wrap around effect” during chest presses especially during dumbbell and unilateral variations as they tend to crowd the shoulders. Although the neutral grip position is my preferred grip position during dumbbell presses sometimes the neutral position can cause lifters to keep the elbow overly close to the body. In reality we want the elbow semi-close & tucked but without crowding the body in order to insure we still wrap the arm around the torso slightly to the side of the body. This fully engages the chest fibers & elongates the pectorals by allowing maximal contraction of the upper back during the eccentric phase of the movement. In other words it creates optimal levels of eccentric-induced co-contraction which is a critical component of muscle activation during any foundational movement.
In the past I’ve posted several variations where the band is pulling from the opposite direction laterally away from the body producing an anti-abduction method (anti-fly presses). The variation in this vid is essentially the opposite as you’re your resisting adduction rather than abduction. Anti-fly chest presses are outstanding for producing enormous tension in the pecs as well as reinforcing a tucked elbow position which is useful for athletes who over-flare their elbows. The anti-adduction version works on the opposite issue mainly over-crowding. Learn more about these at the following link: https://www.advancedhumanperformance.com/blog/massive-chest-growth-with-anti-fly-chest-presses
OPTION #2
Here’s NPC national figure competitor Leslie Petch on single leg thrusting glute bridge decline chest press. Think of these as a push press but for the chest. These are both explosive power exercises while providing eccentric overload.
I posted the hip thrust version (feet on the floor & back on the bench) last week.
These provide similar benefits although it changes the angle of the movements such that the bottom eccentric position is in a low incline & the top concentric position is in more of a decline thereby emphasizing the chest more so as the flatter & decline positions minimize shoulder contribution.
These have tremendous carryover to sports as well as running mechanics as the whole body must work together to create power throughout the kinetic chain.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Vertical Monkey Bars Superset with Pullups | #5 & #6 | 3 (max effort for each set) | 4 | 90" | 10 | 2-3" |
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If you’re looking for a way to scorch your lats, grip, and core musculature all at once, try this over under vertical monkey bars superset with weighted chin-ups demonstrated by my NFL athlete Bryce Jones. This protocol can be done with staggered grip heights as shown in the video (one grip 4-8 inches above the other) or simply done on a straight bar by continually switching from a pronated to a supinated grip each time you re-grip the bar. The key lies in quickly releasing then re-gripping throughout the set as this combination of momentary single arm loading combined with tension in the semi-stretched position annihilates the upper back, lats, grip, and arms. In addition, the core must work overtime to minimize lateral flexion and rotation of the torso as well as swinging that will want to occur. To keep these factors to a minimum the entire musculature of the core and abs as well as the spinal stabilizers will be forced to activate.
Also notice how Bryce switches which hand he leads with mid-way through the set. This is an important feature as leading with one side can develop asymmetries as the body will tend to favor leading with the stronger arm. Once you finish performing at least up and down reps on both sides try cranking out a few additional pullups and chin-ups as Bryce shows in the video. Just be prepared for some serious soreness in the upper back and lats followed by some incredible hypertrophy in the upper body.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Walking Overhead Bottoms Up Press | #5 & #6 | 2 | 5 | 2-3 minutes | 5 | N/A |
Option #1
Option #2
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OPTION #1
The ability transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for any overhead press whether it’s a push press or strict press. Because you’re literally pressing an unstable weight overhead while taking controlled and rhythmic steps, this requires the upper torso, core, and hip muscles to work together synergistically as any energy leak will result in dumping the load. Although it can be performed with any free weight apparatus, bottoms up kettlebells are the most eye-opening in terms of exposing and correcting neuromuscular deficiencies.
OPTION #2
The overhead dumbbell Z press is one of my favorite overhead pressing movements as it requires very strict form and helps eliminate excessive lumbar extensions.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Trap Bar Lunge with RNT Band Resistance | #7 & #8 | 2-3 | 4 per side | 60" | 5 | 1-2" |
Option #1
Option #2 (Barbells or Dumbbells)
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OPTION #1
Here's a dead stop trap bar lunge with an RNT protocol (reactive neuromuscular training) using horizontal band resistance. Performing trap bar lunges with anterior band resistance helps to ingrain the cue of pushing through the heel of the front foot which is a critical component of any proper lunge or split squat. With this protocol, placing too much tension onto the front of the foot (which typically leads to anterior knee drift) will cause the lifter to lose their balance and get pulled over until he or she learns to push through the heel of the front leg. This technique also promotes proper lat activation and postural alignment, which is another important aspect of lunges and split squats.
Simply put, this variation teach proper hip hinge and forward torso lean (a critical component of any lunge), while also teaching the athlete to drive through their hips rather than their knees. Don’t be surprised if your glutes and entire posterior chain not to mention your quads get lit up from this combo. Try performing several sets of 5-8 reps per leg wall also controlling the eccentric phase of the lift rather than allowing it to deadfall. Oh and just be sure to go barefoot or perform these in minimalist conditions (i.e. socks or barefoot shoes) as this helps maximize recruitment of the lower extremities by improving activation of the toes, feet, and ankles.
OPTION #2
So why is the Double Barbell method so effective for explosive movements?? Here’s why.
The double suitcase barbell protocol is very difficult to stabilize & control. Any deviation in posture, shoulder stability, or body mechanics will result in the barbells moving in an uncontrollable fashion. This teaches the lifter to maintain a tight core, rigid spine, & dialed in motor control which does wonders for enhancing jumping mechanics.
This is one of the most effective methods I've ever used to expose and improve symmetrical jumping mechanics. Most athletes tend to favor one leg & push off more with one side of their body. This can produce injury & loss of power output. With this protocol, any asymmetries become immediately apparent as the bars begin to tilt to one side & twist uncontrollably.
The double barbell protocol does wonders for teaching proper landing mechanics & force absorption on the impact phase of the jump as the athlete is forced to generate extreme levels of intramuscular tension to keep the weight from slipping out of their hands. As a result the potentiation produced from head to toe via concurrent activation potentiation & irradiation translates to reduced energy leaks, greater neural drive, & more precise landing mechanics.
This is something many athletes struggle with often allowing their body to go limp on the landing phase of jumps. Besides losing torque for subsequent concentric phase & leaking energy, this places undue stress on joints & connective tissue. These drills are can remedy such issues.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Band Strap Straight Arm Lat Pulldown (Bands Optional) | #7 & #8 | 2-3 | 6-8 | 2 minutes | 9 | 2" |
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Straight arm lat pulldowns and variations thereof are highly effective for targeting the lats and core as well as the triceps, chest and shoulders. However, many individuals rely on momentum and sloppy form ultimately causing various technique issues including excessive range of motion, asymmetrical pulling, faulty shoulder mechanics, and poor spinal alignment. Although there are a number of cues and techniques I use to resolve this in my athletes and clients, one of my favorites is incorporating greater instability by using the band strap method as demonstrated by Pittsburg pirates baseball player Austin Meadows.
Essentially you’re incorporating the hanging band technique into the straight arm pulldown. This produces oscillating kinetic energy and subtle perturbations to the bar thereby enhancing proprioceptive feedback and kinesthetic awareness. In other words it helps improve your body mechanics and positioning by helping you tune into your sense of feel. The bar also has a tendency to tilt to one side if you favor one arm or pull asymmetrically. In addition, the lifter is forced to use strict and smooth mechanics to minimize the bouncing effect. Just be prepared to feel your upper back, lats, core, triceps, and other upper body muscles get torched.
Lastly, the grip also gets thoroughly taxed which provide an additional shoulder stabilization and centration effect through concurrent activation potentiation. In other words it improves shoulder stability/packing through full body tension. Try incorporating several sets of 6-10 reps during your next upper body or back workout.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 7 | 15-30 seconds | 8-10 |
High INTENSITY Interval CARDIO (HIT)
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