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Abs and Core

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Offset Pullups For Massive Back & Lats

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Offset Pullups For Massive Back & Lats

The offset protocol can be applied to pull-ups and chin-ups in a number of ways.  Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.

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Make Incline Dumbbell Presses & Rows Better

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Make Incline Dumbbell Presses & Rows Better

If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements.  Here's how to modify these movements to make them even more effective.

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Landmine Renegade Rows For Full Body Strength

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Landmine Renegade Rows For Full Body Strength

Renegade rows are some of the most effective core and back exercises there are.  However performing them on the landmine station also provides additional benefits.  Here are several landmine renegade row variations guaranteed to crush your whole body.

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Torch your Core and Shoulders with this Exercise

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Torch your Core and Shoulders with this Exercise

The renegade row is one of my favorite exercises not only for targeting the upper back and lats but also for blasting the entire core and abdominal musculature. Here's how to modify it to isolate the rear delts, shoulders, and core to a greater extent.

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Master Your Barbell Squat With Offset Elevation

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Master Your Barbell Squat With Offset Elevation

If you want to master your squat form try incorporating this offset elevation technique.  Not only will you improve your mechanics, symmetry, and overall alignment but you'll gain some serious size and strength in your lower body.

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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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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 Pushups and Core Strength With This Technique

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Master Your Pushups and Core Strength With This Technique

Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.

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Make Pullovers Better With The Trap Bar

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Make Pullovers Better With The Trap Bar

Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.  

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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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The Best Pullover Exercise You're Not Doing

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The Best Pullover Exercise You're Not Doing

Pullovers are one of the best upper body and core exercises for building strength and hypertrophy.  Unfortunately they also tend to create joint issues due to faulty form.  Here's the best variation for eliminating this problem.

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Massive Size and Strength With Reeves Bodyweight Movements

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Massive Size and Strength With Reeves Bodyweight Movements

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.

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Raise Your Legs To Increase Your Bench Press

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Raise Your Legs To Increase Your Bench Press

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.

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Side Windmill Planks On The Slide Board for Core

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Side Windmill Planks On The Slide Board for Core

The side windmill plank is one of the few exercises that requires the hips, upper torso, core, and feet to work together synergistically in one controlled high-tension isometric.  This particular variation use the slide board.

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A Better Way To Use The Trap Bar: Longitudinal Method

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A Better Way To Use The Trap Bar: Longitudinal Method

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.

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Trap Bar Pushups for Size, Strength, and Joint Health

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Trap Bar Pushups for Size, Strength, and Joint Health

Looking for a pushup variation that’s intense and joint friendly yet highly conducive for mastering pushup mechanics?  Try this anti-rolling pushup.  There are multiple benefits in terms of strength, size, and performance. 

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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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Fix Your Pushups and Planks With The Foam Roller

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Fix Your Pushups and Planks With The Foam Roller

Foot positioning during planks and pushup is oftentimes an overlooked technique issue. However it’s one of the most important factors. Fortunately, placing your feet on a foam roller helps to solve this issue. Here's how.

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Review and Analysis of The RPT Trainer

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Review and Analysis of The RPT Trainer

Recently I had the pleasure of demoing a very unique tool called the Reactive Power Trainer (RPT).  This is like BOSU ball on steroids and provides many benefits for athletic performance, strength, and movement mechanics.  

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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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