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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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Trap Bar Deadlifts with Accommodating Resistance

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Trap Bar Deadlifts with Accommodating Resistance

By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.

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Fix Your Glute Bridges With These Unique Variations

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Fix Your Glute Bridges With These Unique Variations

Glute bridges and hip thrusters are the most popular exercises for the posterior chain.   Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body. Here's how to fix that.

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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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Monster Arm Growth with Chains and Bands

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Monster Arm Growth with Chains and Bands

Employing accommodating resistance via chains and bands on a variety of tricep and bicep movements does wonders for increasing hypertrophy in the arms as well as overall strength.  Here's how to incorporate it in your routine.

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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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The Ultimate Chest Press For Massive Pectorals

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The Ultimate Chest Press For Massive Pectorals

Try combining the dumbbell squeeze press with accommodating resistance in the form of bands.  Not only will it blast your chest, shoulders, and triceps but it will also provide a nice boost for your bench press while de-loading your joints.

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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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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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Bottoms Up Trap Bar Press For Chest Strength and Size

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Bottoms Up Trap Bar Press For Chest Strength and Size

Trap bar chest presses are some of my favorite horizontal pressing variations. Most individuals perform these with the traditional handles however I recommend performing them with a reverse grip bottoms up position.  Here's why.

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The Ultimate Glute Bridge Chest Press Exercise

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The Ultimate Glute Bridge Chest Press Exercise

Want to crush your chest and glutes while taking stress off your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion and watch your bench press soar.

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Bigger Bench and Massive Lats with This Unique Row

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Bigger Bench and Massive Lats with This Unique Row

If you're looking for a rowing variation to increase your bench press and build your lats then this reverse bench press or reverse inverted row will do the job.  Here's how to set it up for maximal gains and optimal performance.

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Master Your Body Mechanics With The Slide Board

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Master Your Body Mechanics With The Slide Board

Although it’s traditionally used for sliding exercises such as leg curls, I’ve found that applying the “anti-sliding” effect to foundational movement patterns (squats, pushups, lunges, and more) does wonders for enhancing mechanics.

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Depth Drop Plyometric Pullups for Strength, Size, and Performance

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Depth Drop Plyometric Pullups for Strength, Size, and Performance

I'm a huge fan of weighted pull-ups and chinups.  However, I also like to incorporate plyometric and depth drop pull-ups into my training.  Here's how to combine both methods for maximizing strength, size, and performance.

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Simple Trick To Master Your Rows And Shoulder Function

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Simple Trick To Master Your Rows And Shoulder Function

Using horizontal band resistance by angling your body 90 degrees from the anchor point of the band attachment helps eliminate several very common rowing issues.  It also promotes proper shoulder mechanics.  Here's how.

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Simple Tip To Crush Your Chest and Master Your Bench

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Simple Tip To Crush Your Chest and Master Your Bench

Looking for a protocol to improve your bench and chest press mechanics? Try incorporating horizontal band resistance to any of your favorite chest presses including barbell, dumbbell, kettlebell, and bottoms up variations.  

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