Intense Workout
- Shoulders Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Overhead Barbell Press | #1,#2,#3 | 4 | 3-4 per offset side | 60-90" | 8-9 | 3" |
Main Exercise Option
No Offset Alternative
Read About Exercise
I’m a big fan of utilizing unique training protocols to clean up body mechanics and form. One that I’m particularly fond of is the offset loading technique. This can be performed with barbells, kettlebells, dumbbells, cables, bands, and even bodyweight. It simply involves loading more weight or placing more tension on one side of the body and less on the other.
Here I have NFL & XFL and GSP sponsored pro Marcelis Branch crushing one of the most impressive feats of raw strength I witnessed in 2019 as he hits a brutally tough offset overhead barbell press. Now I’ll be the first to admit his form isn’t perfect as you can witness slight lumbar extension particularly in the second half of the set. With that said his form on prior sets with 10 lbs less offset was perfect. However, occasionally allowing your athletes to push the envelope is something you have to give them free reign to periodically do.
Several months ago I posted another offset overhead barbell press using the offset leverage technique by holding an empty bar at the very end of the barbell on only one collar and performing presses. Although those were brutally tough, this variation here with this level of loading is even more difficult. With that said there are 11 reasons why I use offset loading with my athletes and clients.
Offset loading may be the single most effective strategy I’ve used not only for immediately exposing asymmetries and imbalances but also for eliminating them. That’s because it forces the weaker side to catch up to the stronger side particularly when it comes to neural drive, muscle activation patterns, motor control, intramuscular tension, and motor unit synchronization.
If you’re looking for a method that not only works the primary muscles for that movement but also crushes the core, look no further than offset training. In fact, you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature. Think of it as a combination Pallof press performed in conjunction with any movement you’re doing.
Offset loading is highly effective for eliminating momentum and jerky mechanics as it requires the lifter to lift the weights smoothly and in a very controlled manner without wiggling or shifting. That’s because it forces the lifter to synchronize the movement so that both sides (the heavy and light sides) move in unison rather than out of sync with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
One of my favorite features of the offset method is that it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body. In fact, this method helps promote concurrent activation and irradiation (increased neural drive from staying tight) which helps eliminate energy leaks and clean up form. Once you go back to standard loading don’t be surprised if your strength goes up.
Offset loading helps to eliminate collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive ROM commonly seen in lifters. Even the slightest collapse on any movement will cause the lifter to lose control of the movement typically causing the body to twist or laterally flex.
If you’re looking for a technique that literally helps clean up form almost immediately offset loading is it. The combination of core stabilization, full body tension, and greater motor control causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Offset loading is incredibly physically and mentally demanding to the point that most clients will feel their lungs and conditioning as much as their muscles. If you’re looking for a strength training method that improves conditioning and strength as well as mental toughness and concentration, these fit the bill perfectly.
Another important feature I appreciate regarding dumbbell offset loading is how much it improves coordination and motor control. Because one side will have a tendency to lag behind the other it almost feels as though each dumbbell has a mind of its own. The degree of mental concentration and motor control required to keep the movement smooth and moving in one seamless motion is significant to say the least.
If you’re in need of a training method that crushes the muscles while minimizing total loading, joint tension, and muscle damage the offset method is it. Because you won’t be able to handle quite as heavy a loading as you typically would it allows increased training intensity and activation but with decreased soreness and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity.
Besides addressing a number of activation issues and dysfunctional movement patterns offset loading is very practical and functional as few forces we encounter in everyday life, as well as in athletic performance, involve symmetrical loads and forces. As a result the impact offset loading has on functional performance is noteworthy.
Offset loading is highly versatile and can be performed on any free weight movement, cable exercise, dumbbell, barbell, kettlebell, or specialty bar variation as well as any movement pattern including chest presses, squats, lunges, hinges, overhead presses, pullups, rows, pullovers, curls, skull crushers, shoulder raises, and more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Wide Grip Dorsiflexion Weighted Pullups | #1,#2,#3 | 3 | 4 | 60" | 7 | 2" |
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OPTION #1
Here's a difficult but effective pullup variation. It's highly effective for working the entire upper back while also providing added benefits for posture, shoulder function, and spinal alignment.
OPTION #2
The single Arm Kneeling Rotational Lat Pulldown is one of my favorite ways to unilaterally target each lat while also working core strength & body alignment particularly in the kneeling position.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Zercher Trap Bar Squats | #1,#2,#3 | 3 | 3-4 | 60" | 4 | 2-3" |
Read About Exercise
OPTION #1
One of the most common problems on Zercher squats is allowing the knees to excessively drift forward rather than setting the hips back and maintaining an optimal hip hinge throughout. Performing Zercher squats with the trap bar eliminates this almost immediately as the lifter will be unable to move the bar past their knees and thighs unless they set the hips back and drive through the heels. Even the slightest amount of excessive anterior knee drift will make it literally impossible to descend into the squat.
The hanging nature of the bar also provides additional feedback about body positioning. If you don’t produce perfectly vertical force vectors and instead allow your body to drift forward either by allowing the weight to shift towards your toes or by over-flexing too much at the hips the bar will drift away from you making it difficult to lock the movement in. To keep the bar hanging straight down your mechanics will be forced to be spot on.
Similarly the hanging nature of the bar forces the lifter to flex the daylights out of their lats and upper back. If your upper back rounds or your shoulder flex forward the bar will also drift out away from you providing immediate feedback about your posture and spinal alignment.
Lastly, the corners of the bar provide a very natural and comfortable position for the arms to anchor into. In fact you may find that the trap bar feels even more natural to hold in the Zercher position than a traditional barbell.
On a final side note you’ll notice the depth is closer to 90 degrees rather than a more parallel position of 110 degrees (proper squat depth should range somewhere between 90 degrees and parallel/110 degrees). That’s predominantly due to the closer stance you’ll be required to assume in order to fit the bar around your knees. However this position significantly taxes the quads and vastus lateralis making it an effective hypertrophy movement for targeting the outer quad sweep. Think of it as a similar position to the trap bar deadlift squat. Read more HERE.
OPTION #2
Here are 12 Squat truths.
Proper squats under high force high impact scenarios involve roughly 90 deg joint angles at both hip & knee joint.
This rule applies to any & all humans regardless of age, height, gender, ethnicity, training background etc.
Maximal ROM and Optimal ROM are 2 very different things.
ATG represents max ROM but is rarely if ever optimal ROM under high force conditions except for Olympic weightlifters.
Individual differences in anthropometrics & anatomical differences only indicate what’s possible for ROM not what’s optimal.
Maximal muscle activation occurs at roughly 90 deg for all the lower body muscles including glutes, quads, & hamstrings.
Many studies suggesting otherwise are significantly flawed & do not teach their participants how to squat or given them any level proper coaching or cueing.
Sloppy & faulty mechanics such as lack of sitting back & into the hips, flared toes, & lack of full body tension will likely require the individual to reach excessive depth to have any semblance of muscle activation.
In contrast when proper cues are implemented & optimal kinematics are employed then max activation occurs at 90.
Going past 90 places undue stress on joints & connective tissue.
Foundational principles of exercise physiology, biomechanics, & neuromuscular physiology, are congruent with each other indicating 90 is optimal ROM for squats & most movements
The greatest trick the Devil ever played on the fitness industry was convincing everyone they needed to push their mobility boundaries including the need to squat with deeper ROM.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Adduction Bent Over Kettelbell or Dumbbell Row (Band Optional) | #4 & #5 | 2 | 5 | 60" | 6-7 | 3-4" |
Read About Exercise
I’ve recently been highlighting various rows with horizontal band resistance to enhance back activation as well as improve rowing mechanics. All of those involved band resistance applied to the front of the body attempting to elevate the shoulders and flex them forward. This helps promote scapular depression and lat activation.
However two other common rowing problems I periodically encounter with individuals is lack of rear delt activation and lack of external rotation in the contracted position. As a result they don’t achieve optimal retraction and the shoulders tend to move into internal rotation even though the lats are firing somewhat (although not optimally). For instance many individuals tend to row with a crowded shoulder joint and may tuck the elbows but forget to retract and externally rotate as they move into shoulder extension (the contracted position of the row). In essence the movement looks overly-linear and involves little or not “wrap-around” effect simply because the rear delts, rhomboids, and shoulder retractors aren’t firing correctly.
However, using horizontal band resistance by angling your body 90 degrees from the anchor point of the band attachment helps eliminate these issues. That’s because the band is now providing adduction forces attempting to pull your arm into internal rotation (i.e. feeding dysfunction) and trying to move your arm across your body. As a result the lifter must resist these forces by producing the “wrap-around “effect, externally rotating their shoulders, and retracting in the contracted position. Ironically, it also promotes optimal elbow tuck since the band resistance makes it nearly impossible to excessively flare the elbows and destabilize the shoulder joint. Another way to think of this variation is that it’s an anti-adduction row that targets the back in a similar fashion as the anti-abduction press targets the chest (read more about the Anti-Abduction or Anti-Fly Press Here).
This technique (similar to the other horizontal band resisted rowing variations) also does wonders for correcting over-rowing or using excessive range of motion when performing horizontal pulling movements. In fact these variations promote optimal range of motion as it feels very unnatural if not impossible to move the humerus (elbow and tricep) past the plane of the torso.
TRAINING RECOMMENDATIONS AND PROTOCOLS
Although dumbbells can be employed on these, kettlebells tend to feel much more natural. I recommend performing several sets of 6-10 reps with light to moderate loads while simultaneously focusing on creating a strong muscle mind connection throughout your entire upper back. In addition this movement is very conducive for super-setting with anti-abduction band-resisted floor presses as both movements tends to help each other through antagonist and reciprocal muscle pairing.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Anti Adduction Chest Press (Band Optional) | #4 & #5 | 2 | 5 per side | 60-90" | 7 | 2" |
Read About Exercise
Here is a unique chest press using RNT (reactive neuromuscular training). 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 HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Overhead Split Stance Pallof Press | #6,#7,#8 | 2 | 5 per side | 75-90" | 5 | 2-3" |
Option #1
Option #2
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This next exercise is a split stance overhead Pallof press. This has 5 unique benefits:
Pallof presses involve anti-rotation which are effective for any athlete not to mention general populations. However, the overhead position targets the core musculature a bit differently as you’re resisting lateral forces acting on the spine making it an anti-lateral flexion exercise. This has tremendous carryover for overhead athletes as well as those struggling with back pain & weak core stabilizers. Be prepared to feel your obliques getting crushed.
Most athletes have difficulty maintaining a tight core during overhead exercises. This exercises teaches the athlete not only to maintain a tight core & braced abs but also to keep full body tension from head to toe.
The split stance position requires significant balance & stabilization throughout the entire body as you’re resisting lateral flexion forces with a narrow base stride position.
Besides working the core and abs particularly the obliques, these also work the hips and foot & ankle muscles. For instance as Taylor is holding this position is left glute medius is firing intensely to resist valgus forces acting on the knee. Additionally the smaller muscles in his feet and ankles are working to prevent valgus angle collapse and pronation.
The upper body also gets taxed thoroughly here. In this video, Taylor’s front deltoids, upper chest, & bicep of his right arm are firing & the lats, rear deltoids, & triceps of the left arm are also activated. Simply it’s a full body movement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Renegade Rear Delt Cable Shoulder Raise | #6,#7,#8 | 2 | 8 per side | 90" | 8-9 | 2" |
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Not only does the renegade shoulder raise blast the rear deltoids and upper back but it absolutely torches the core. Here are 6 variations - you can choose any of these for your two sets.
As you raise the dumbbell farther away from your center of mass the weight pulls more and more on your core creating strong rotational forces and extension forces on the spine that the lifter must resist.
In addition, the renegade rear delt lateral raise is the perfect drill for teaching a lifter how to properly perform rear delt or bent over lateral raises as it’s nearly impossible to cheat this movement. Most individuals perform lateral raises with excessive momentum and body English. By maintaining a renegade plank hold position while performing rear delt raises you’ll be forced to eliminate momentum and dial in your mechanics.
Lastly, you’ll be forced to terminate the top end range of motion at the appropriate point as going excessively high (a common mistake made even by advanced lifters) will cause the lifter to lose their core tightness and positioning. To successfully hold the renegade plank you’ll be required to use optimal range of motion as shown in the several video clips above.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Thibaudeau Shoulder Front Raise (Band Optional) | #6,#7,#8 | 2 | 10 | 60-90" | 8-9 | 3" |
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Here's a great shoulder blasting movement developed by world famous strength coach Christian Thibaudeau and Alex BaBin. This variation could really serve as both a delt and trap exercise. It's very unique in that you're performing a variation of a shoulder raise that's literally hitting all 3 heads of the delts (front, side, and posterior heads). Few if any other movements (all-in-one exercises) provide this same stimulus not to mention being very therapeutic on the shoulders while simultaneously improving posture. This is a great finisher movement for shoulders and traps.
| EXERCISE | DURATION | INTERVALS | REST BETWEEN INTERVALS | RPE |
|---|---|---|---|---|
| Low Intensity Interval Cardio | 30 minutes | 5-10 | 30-90" seconds | 4-8 |
LOW INTENSITY INTERVAL CARDIO
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