Intense Workout
- Shoulders & Arms Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Power Hold | #1 & #2 | 5 | 15" hold | 90-120" | 9-10 | N/A |
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OPTION #1
When it comes to building functional mass and strength, combining high intensity overload with constant tension produces one potent training stimulus. In addition, the more muscles you can overload at once, the greater the systemic and hormonal response as this not only triggers local growth to the targeted musculature, it also creates satellite signaling that kick starts growth throughout the entire body. Movements such as squats, deadlifts, and even Olympic lifts can trigger this.
However, one of the most effective exercises I’ve ever used for building serious strength and size particularly throughout the entire upper body is overhead power holds.
This is nothing new as Olympic weightlifters have been using it for years. This is also something renowned strength coach Christian Thibaudeau has also discussed in many of his writings highlighting the effectiveness of power holds for building functional hypertrophy and strength.
To perform the movement simply set a barbell in a power rack 2-12 inches below overhead lockout height, then lock the movement out overhead by pressing the barbell off the pins by driving with the legs. Hold this isometric position for at least 10 seconds while tensing every muscle in your body from head to toe. Ideally the goal is to reach double bodyweight numbers as I show in the video with 405 pounds.
The overhead power hold represents a simple yet brutally effective method for overloading the entire body. It pulverizes the musculature of the shoulders, traps, upper back, triceps, neck, grip, spinal erectors and more. In addition the level of core activation and stabilization throughout the entire lumbopelvic hip complex that’s required to lock the movement in is difficult to replicate with any other movement. With that said the overhead power hold is also a fantastic diagnostic tool that both exposes and addresses a number of weaknesses, imbalances, and strength deficits throughout the kinetic chain.
It’s also a phenomenal postural exercise as it both teaches and requires perfect postural alignment from head to toe. Even the slightest deviation in spinal positioning will produce a week link thereby producing energy leaks that makes the movement feel almost impossible to stabilize.
The overhead power hold is also one of the most effective exercises for improving simultaneous shoulder mobility and shoulder stability. That’s because it requires the lifter to stabilize their glenohumeral joint in the overhead slot position with the arms in-line with the ears. In fact failing to press the weight out slightly in back of you, (which represents optimal overhead mechanics) will make it nearly impossible to handle any appreciable loads.
You’ll also notice a significant level of foot and ankle activation as well as leg strength that’s necessary to control your body. If the feet and ankles cave or the knees and hips collapse it will produce an unstable force on the barbell making it impossible to control. The overhead power hold literally represents a high intensity movement that targets nearly every muscle in the body from head to toe.
Finally, the overhead power hold has a tremendous impact on a variety of movements, sports, and strength activities. With that said don’t be surprised if this isometric drill causes your squat, bench press, deadlift, Olympic lifts, rows, overhead lifts, and loaded carries to receive a nice boost in strength.
OPTION #2
The Half Kneeling Overhead Barbell Press is a great 2 in 1 drill as it not only blasts shoulders, triceps & core but also provides a functional stretch to the hips while working on stability from head to toe as well as full body alignment.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Pullups with Hanging Leg Raise | #1 & #2 | 5 | 3 | 90" | 8-9 | 3" |
Option #1
Option #2
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OPTION #1
This next exercise is a combination weighted pullup and hanging leg raise. Although it’s possible to perform pullups with proper upper body mechanics using a hip flexion position (knee raise or leg raise position) many individuals tend to move into excessive spinal flexion and shoulder protraction when utilizing these methods. It’s for this reason I use the hip flexion position on pullups semi-sparingly on clients and only do so once the individual has mastered the dorsiflexion straight leg position and the dorsiflexion knee flexion position.
However if the individual is capable of achieving proper pullup mechanics (particularly in the upper torso) with either a knee raise or leg raise position, the level of core activation as well as upper back and lat recruitment is through the roof. It's also quite effective for minimizes excessive lumbar extension that many individuals struggle with on pull-ups and chin-ups.
I’ve actually found this particular method to be the best of both worlds when it comes to performing pullups with a leg raise position. That’s because moving back into a straight leg position (directly underneath the torso) when going into the eccentric stretched phase of the movement helps reinforce proper spinal alignment and optimal glenohumeral joint positioning as it gives the individual a chance to reset their spine and maintain a very slight natural arch (including natural t-spine extension).
When the lifter remains in the leg raise position for too long particularly in the bottom of the movement this is typically where excessive spinal flexion and shoulder rounding begin to occur which has a detrimental impact on the movement as a whole. In other words this version demonstrated in the video by Prince, allows for intense abdominal and core recruitment via the leg raise pullup (which minimizes excessive lumbar extension) without degrading thoracic postural alignment and natural scapulohumeral rhythm.
OPTION #2
Here's a very advanced pullup variations using the foam roller that involves both hip adduction and hip flexion which absolutely blasts the entire core and lumbopelvic hip complex while also hitting the upper back and lats.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Squat (partials if necessary) | #3,#4,#5 | 3 | 4 | 90" | 7 | 3" |
Option #1
Option #2
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Overhead squats are a great movement. However, most individuals tend to go too deep placing strain on the knees, back, and hips. Squatting to parallel on these is perfect for the majority of athletes and trainees.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Kneeling Mid Pause Dumbbell Curls | #3,#4,#5 | 3 | 6-8 | 90" | 8-9 | 2-4" |
Option #1
Option #2
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OPTION #1
If you're going to perform curls, doing them kneeling is a great way to target both the arms and core stability. This also forces the lifter to use very strict form as any rocking or cheating will throw you off the bench. This exercise can be performed either with dumbbells or kettlebells.
OPTION #2
Here's NFL athlete Marcelis Branch hitting one of my favorite functional bicep exercises that also hits legs intensely as he perform single leg squats and bicep curls.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| BANA 2:1 Eccentric Overload Tricep Pressdown (Down with 2, Up with 1) | #3,#4,#5 | 3 | 6,5,4 per side | 90" | 8,9,10 | 2",3",4" |
Option #1
Option #2
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OPTION #1
The BANA 2:1 Bilateral Assisted Negative Accentuated Training Protocol (down with 2 up with 1) on tricep pressdowns with is incredibly effective for functional hypertrophy. I’ve also posted at least a dozen BANA variations over the last year. In fact, Friday I posted a landmine row using a similar method, however I received various questions about the reasons for this protocol therefore I wanted to use this more simple variation to illustrate the BANA method more clearly.
Research has proven time and again that eccentric overload is one of the most potent forms of training not only for building incredible levels of functional strength & hypertrophy but also for injury prevention. It’s for this reason I’ve posted numerous articles & methods over the years that highlight unique but effective protocols to take advantage of eccentric overload including the Power Rack Eccentric Potentiation Method, Compound Isolation Movements, Biomechanical Drop Rep, Eccentric Accentuated Push Press, Landmine Negative Training, Table Top Squeeze Press, and more.
With the BANA method, you’re performing the concentric phase of the lift with 2 limbs & the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. For instance in this video Eric using 130 lbs which is approximately 40 more pounds than he could use if he were performing strict single arm tricep cable pressdowns without the assistance of the other arm. Simply, this allows him to overload the daylights out of his triceps with high levels of eccentric tension. Once again, the research is quite clear this is very very effective for functional strength & hypertrophy. Besides blasting the triceps, these also tax the core & abs due to the offset loading that wants to rotate & tilt your body.
OPTION #2
Here's a brutal tricep and leg blaster shown by NFL athlete Marcelis Branch as he shows a single leg squat with tricep pressdown while also adding chain resistance to blast his legs.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Bulgarian Lunge and Dumbbell Curl | #6 & #7 | 2 | 2+2 (per leg) | 90" | 8-10 | 3-4" |
Option #1
Option #2
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This ccentric isometric Bulgarian squat & bicep curl combo is a brutal full body & arm exercise. I often use lunge holds and Bulgarian squats to perform bicep curls, shoulder raises, and more as it’s a great way to kill 2 birds with one stone particularly if you’re looking to crush the upper body while also working on hip mechanics and lower body muscle function. There are 4 unique benefits of this.
- Holding an eccentric isometric split squat position forces the lifter to use smooth and controlled lifting mechanics as excessive momentum, cheating, or swinging, will cause the lifter to loose his or her balance. As a result, even lighter loads will crush the biceps.
- A properly performed Bulgarian squat or lunge involves a slight hip hinge position with a 20-30 deg torso lean. This creates constant tension in te biceps throughout the motion particularly in the contracted position of the curl thereby eliciting high levels of intramuscular tension & cellular swelling.
- In addition the torso angle produced from the lunge allows the dumbbells to move through a larger range of motion than a typical bicep curl. Besides activating more motor units this large ROM creates greater mechanical tension and muscle damage which maximize hypertrophy.
- Besides blasting the legs & upper body, this also acts as a therapeutic mobility exercise for the hips. That’s because the lifter is essentially holding an eccentric isometric Bulgarian squat. Lunges & Bulgarian squats are the only types of movement that simultaneously target eccentric muscle elongation of both the hip flexors & hip extensors. This does wonders for loosing up the hips and creating a proper balance of tension between the anterior & posterior sides of the leg & lumbopelvic hip complex. If you’re looking for a way to finish up an intense workout that pumps loads of blood into the arms yet also leaves your hips & low back feeling loose as a goose, these can’t be beat.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Weighted Dips | #6 & #7 | 3 | 5 | 90"-120" | 8-10 | 2-3" |
Option #1
Option #2 (Decline or Flat Bench)
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OPTION #1
Dips are an incredible exercise for strengthening the upper body. Unfortunately, most lifters perform them incorrectly. Dips require the same technique as rows or pushups: lock spine and shoulders into proper alignment, hinge at the hips, and hollow out the core. Dorsiflexing your feet will also assist in retraction of the shoulder blades, increased irradiation, concurrent activation potentiation, and tightness throughout the body. The goal is no weak links or areas that leak energy/force. When performed properly, the dip movement is fairly compact. Going too deep on dips will compromise proper mechanics as there will no longer be centration of the glenohumeral joint.
OPTION #2
NOTE: This exercise can be performed on either a decline or flat bench and with either kettlebells or dumbbells.
If you're looking for a brutal but highly effective tricep variation that crushes the arms but also happens to be joint friendly try this alternating eccentric isometric kettlebell skull crusher on a decline bench. The combination of decline and kettlebells provides more constant tension while also taking stress off the elbow joints. By holding the non-moving arm in the eccentric isometric stretched position this induces high levels muscle damage and micro trauma which trigger additional growth. Combined with the constant tension that creates metabolic stress and cellular swelling, the end result is massive growth in the triceps. Several sets of 5-7 reps on each arm will do the job for triggering a signifcant hypertrophy stimulus. On a side note, it's not completely necessary to perform the actual eccentric phase with an ultra slow tempo as the key with this exercise is to spend most of the time in the 90 degree stretched position. Also focus on keeping your shoulders pinned back and down and elbows tucked (pointed straight ahead) throughout.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Reverse Grip Overhead Press | #8 & #9 | 3 | 6-7 | 90-120" | 8-10 | 2-4" |
Option #1
Option #2
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OPTION #1
The Reverse grip overhead press is one of my favorite variations for teaching lifters how to properly tuck their elbows and centrate their glenohumeral joint on the overhead barbell press. It’s also a great movement for teaching individuals how to maximally recruit their triceps during the overhead press which is critical for maximizing strength and size gains. Because it can be slightly tricky to grip I generally recommend taking a slightly wider hand placement as this can take pressure off the wrist and hands.
OPTION #2
Yes I know what you’re thinking. Here’s another one of Dr. Joel’s crazy demented trap bar tricks. However, before you write this off as a useless circus act, allow me to explain why performing snatches with the trap bar (essentially more of a hang muscle snatch) is actually one of the most effective Olympic lifting variations for improving speed, hip drive, and explosive power. On a side note this is probably not something competitive Olympic weightlifters will find useful. Instead these are meant to be used for athletes and fitness enthusiasts to improve hip drive & explosive power for the sake of improving athletic performance as is the case for most movements I post.
Still not sold? Here are 13 reasons that may help convince you.
During Olympic lifts many individuals lack proper hip drive, oftentimes shortchanging the final phase of hip extension. Due to the awkward nature of this lift, the trap bar snatch requires the lifter to produce more violent triple extension (in the hips, knees, and ankles) in order to launch the weight overhead. In fact, incomplete hip extension or excessive muscling of the weight without driving the hips through will inevitably produce a failed snatch attempt. With that said, the trap bar hang snatch is one of the most hip dominant movements I’ve ever used.
One of the very unique features of the trap bar snatch is that the bar literally has to flip in order to catch it. Now at first this seems very unnatural and awkward. In reality it’s not only quite natural but it’s also one of the single most effective tools I’ve used for ingraining hip extension and hip drive. In fact the only way to flip or rotate the bar in mid air is to fully extend the hips violently. That’s because flipping the bar requires an anteroposterior force vector or hinging pendulum motion. Too vertical of a setup and position, which is a common problem when performing Olympic lifts often associated with quad dominant motion or lack of hip drive (i.e the lifter is too upright and allows the knees and hips to shift too far forward too soon), will not allow the bar to flip but only to elevate. Another way to think of this is that lifter can feel the impact the hips have on flipping the bar as the rotation of the bar tends to mirror the pivoting and pendulum nature of optimal hip hinge and hip extension.
Producing a proper hip hinge position in the bottom or eccentric portion of an Olympic lift is critical. Without this hip flexion-dominant position it’s impossible to create maximal hip extension on the pulling phase. Fortunately the trap bar dip is perfect for instilling this hip hinge position as the only place for the weight to sit at the bottom of the motion is in the crease of the hips. If you don’t hinge the hips and drive the butt back with significant hip flexion there will be no place for the bar to sit.
The conventional barbell snatch is a great power movement. Unfortunately it can cause shoulder problems for many lifters due the combination of a wide, pronated grip. The trap bar snatch is actually much more shoulder friendly not only because of the narrower grip position but also because of the neutral grip. The neutral grip is more conducive for packing the shoulders and stabilizing the scapula thereby making it much more joint friendly.
Another unique benefit of the trap bar snatch is the more unstable overhead position as a result of the instability of the trap bar. Besides requiring greater levels of motor control it also demands that the catch and overhead slot mechanics be spot on or the lifter will lose control of the volatile overhead position.
The trap bar snatch also involves a degree of eccentric deceleration when bringing the bar back to the hips/starting position after completing each rep. That’s because there’s no simple or easy way to lower the weight back to the hips. Instead the lifter must use their hips to cradle the weight and absorb the force created from the dropping trap bar. Besides acting as a solid hypertrophy stimulus for the upper back and hips, this also reinforces proper hip hinge mechanics as the lifter is forced to drive the hips back when catching the weight below their waist.
The trap bar snatch not only taxes the legs, upper body and core, but it also crushes the grip and forearms. In order to maintain control of the semi-awkward load the lifter will have to use max effort grip and forearm activation throughout while still relying on their hips to launch the weight overhead. And no this intense grip activation does not act as a breaking force on the barbell as it typically would with a standard barbell snatch.
Many lifters focus too much on trying to jump when performing Olympic lifts rather than emphasizing hip extension. In fact, trying to implement an exaggerated jump and stomp, as is commonly employed by many coaches, is one of the worst cues you can implement when performing Olympic lifts, as it minimizes force output and hip extension. The trap bar helps eliminate this as the only way the barbell will drive into the catch position overhead is by using the hips, not by jumping. In fact if you attempt to jump during these you’ll lose control of the bar and dump the weight. Simply put you’re rewarded for staying on the ground and pushing into the floor for as long as possible as it creates the strongest impulse and torque on the bar.
When it comes to Olympic lifts the name of the game is quick and violent power, emphasizing explosive movement. Unfortunately, many lifters rely so much on smooth mechanics and dropping under the bar that they forget to be as explosive and as violent as possible on the pulling phase. Because the lifter won’t be able to drop under the weight more than several inches (as a narrower grip won’t allow for a deep squat catch) this forces the lifter to focus on launching the load up with extreme aggression as anything less will result in the weight stalling out before the lift is completed.
The trap bar snatch relies slightly more on brute force and sheer aggression rather than perfectly timed sequencing of events. If you’re an Olympic lifter nailing every component of the sequence is critical. However, most athletes aren’t interested in becoming professional Olympic weightlifters, therefore relying a bit more on sheer power rather than precise execution of each and every individual sequence is something to consider when programming Olympic lifts for athletes.
The trap bar snatch is one of the most effective Olympic lifting variations I’ve ever used for teaching proper catching positions and explosive finishes. That’s because the individual can’t simply rely on gravity or dropping under the bar to complete the finish but must aggressively snap the weight into position immediately after the hips have launched the bar up. This aggressive snap and finish at the top is a very important yet oftentimes underrated aspect of Olympic lifts particularly when training athletes.
Proper bar path and balance are two other critical factors when it comes to Olympic lifts. Many lifters often allow the bar to get too far out in front of them rather than keeping it as close to their body as possible. When performing traditional Olympic lifts the lifter can make up for lack of proper bar path by chasing after the bar when catching it. However, the trap bar snatch requires perfect bar path and balance as it’s impossible to chase after the bar or make up for faulty positioning. You either catch it perfectly as a result of proper mechanics, hip extension, and proper bar path or you miss the lift entirely. There’s no in between.
If you’re looking for an Olympic lifting variation that’s also quite intense on the surrounding musculature and effective for inducing a hypertrophy stimulus, look no further than the trap bar snatch. You’re entire body including the upper back, low back, traps, shoulders, hips, core, and arms must work overtime to aggressively dominate this movement.
TRAINING PROTOCOLS AND RECOMMENDATIONS
Ironically once you become proficient at using your hips you should not have to drop more than 20-25% from what you would typically use during a traditional barbell hang snatch. In the video above I’m using 125 pounds for the trap bar snatches. During traditional hang snatches I’ll use anywhere between 135-165 pounds. Due to the intense physical demands of this exercise I recommend fewer reps with more total sets. I suggest 3-6 sets of 2-4 reps for this movement.
It’s also worth pointing out that a football bar or multi grip Swiss bar can provide somewhat similar effects as the trap bar. However the benefits are not as pronounced as the lifter can still get away with similar faulty mechanics as they would typically employ on traditional barbell snatches. The trap bar is much less forgiving and forces greater hip emphasis making it incredibly unique. Simply put you can’t replicate the stimulus with any other loading implement including a football bar or log bar.
On a final note, I want to quickly address the issue of the bent arm position. Although there is a small amount of arm action needed to hoist the weight up, this is predominately a hip emphasis movement. Although there is significant arm bend, the arms are not all that activated in the bottom position as the flexed elbow position is simply a result of keeping the bar set at the crease of the hips rather than actually pulling on the barbell. In other words the flexed arm position does not create a deceleration force as it typically would during a standard barbell Olympic movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Eyes Closed Underhand Bent Over Barbell Rows | #8 & #9 | 3 | 5-7 | 90" | 7-8 | 2-3" |
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One of the foundational movements for building a strong and larger back while addressing postural weaknesses and glute/hamstring tightness.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 8 | 10-20 seconds | 7-9 |
High INTENSITY INTERVAL CARDIO (HIT)
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