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Abs and Core

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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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Master The Sledgehammer For Strength and Performance

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Master The Sledgehammer For Strength and Performance

Most individuals perform sledgehammer work improperly as they typically muscle the sledgehammer through the exercise rather than relying on the kinetic chain.  Here are 10 important cues to master the sledgehammer and mace. 

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Fix Your Chest Press and Rows with Chinese Plank Variations

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Fix Your Chest Press and Rows with Chinese Plank Variations

If you're looking for unique movements to help clean up your posture as well as your mechanics on chest presses and rows look no further than these Chinese plank variations.  They're a bit unusual but you'll notice immediate improvements.  

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Offset Dumbbell Training for Strength, Size, and Function

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Offset Dumbbell Training for Strength, Size, and Function

If you're looking for a unique training method that crushes the core while also blasting the larger muscles of the body try this offset dumbbell protocol.  As an added bonus it does wonders for cleaning up form and technique.

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Use Bottoms Up Pullovers For Size and Strength

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Use Bottoms Up Pullovers For Size and Strength

Looking for a way to clean up your pullover technique while simultaneously blasting your entire core and upper body at once?  Try this eccentric isometric bottoms-up pullover variation with a hollow body leg raise hold.

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Blast Your Core and Legs with This Unique Goblet Squat

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Blast Your Core and Legs with This Unique Goblet Squat

The single arm front-racked squat also known as the single arm goblet squat is one of my favorite squat variations for teaching intense core activation in conjunction with the squat pattern.  Add this tweak to make it even better.

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The Ultimate Chest and Core Combination Exercise

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The Ultimate Chest and Core Combination Exercise

This chest press is sure to take your upper body and core to the next level.  Essentially you’re combining three of my favorite techniques into one exercise; the “T-bench” technique, “head off” protocol, and “half body off” position. 

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The Yoak Training System: A Review and Analysis

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The Yoak Training System: A Review and Analysis

The Yoak training system is one of the most versatile and effective strength training tools I've used.  It takes advantage of oscillating kinetic energy and applies it to standard barbell movements as well as bodyweight exercises.

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Use This Eccentric Pushup For Massive Strength and Size Gains

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Use This Eccentric Pushup For Massive Strength and Size Gains

If you're looking for a unique way to overload your pushups and emphasize the eccentric overload component then you'll want to give these a try. Just expect massive gains in your chest, shoulders, and triceps as well as your core

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Try This Single Leg Plank To Crush Your Core

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Try This Single Leg Plank To Crush Your Core

If you’re looking for an all-in-one exercise to crush your entire core and hips as well as many of the stabilizers throughout your body then you’ll want to try this single leg anti-sliding weighted plank on the slide-board,

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Upside Down Pullups for Strength, Size, & Performance

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Upside Down Pullups for Strength, Size, & Performance

This upside down pullup is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms.  It also targets your abs and spinal stabilizers as you’ll need to fire every muscle in your core to maintain position.  

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Use This Pullover and Bench Press For A Massive Upper Body

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Use This Pullover and Bench Press For A Massive Upper Body

Looking for a unique way to thrash your upper body and core? Try this barbell negative pullover to speed bench press combo movement. These can be performed in a power rack or on the floor. So why are these so potent? Here’s why.

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Fix Your Ab Rollouts with Eccentric Isometrics

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Fix Your Ab Rollouts with Eccentric Isometrics

The abdominal rollout is one of the most effective anti-extension and core activation exercise movements. Unfortunately most lifters perform them incorrectly either using an excessive range of motion or allowing the hips to drop.

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Strengthen Your Back and Core With This Pullover

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Strengthen Your Back and Core With This Pullover

If you’re looking for a great upper body movement that also anilities the core, look no further than this unique pullover exercise. Essentially you’re performing an eccentric isometric dumbbell pullover while holding a hollow body leg raise.  

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Maximize Your Knuckle Pushups with The Foam Roller

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Maximize Your Knuckle Pushups with The Foam Roller

Performing knuckle pushups on foam rollers does wonders for cleaning up pushup technique and horizontal pressing mechanics. They're also some of the most difficult pushups variations you'll ever perform sure to leave your chest scorched.

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Crush Your Core With This Marching Plank

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Crush Your Core With This Marching Plank

If you’re looking for a full body stabilization drill that not only taxes the core and shoulders but also acts as a dynamic warm-up and conditioning tool, try this dynamic marching inch plank.  You'll also find it to very useful to add before squats and deadlifts. 

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Blast Your Chest and Core with This Unique Press

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Blast Your Chest and Core with This Unique Press

There are 5 unique components of this chest press including the hollow body leg raise position, eccentric isometric alternating pressing protocol, eyes-closed technique, head-off position, and ankle dorsiflexion. Here’s a breakdown of each.

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Use The Close-Grip Bench Press & Leg Raise Position

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Use The Close-Grip Bench Press & Leg Raise Position

This specific bench press variation does wonders for improving upper body strength and hypertrophy as it involves several unique components including a close grip, a pause in the eccentric isometric position, and a hollow body leg raise hold.

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Fix Your Pushups with This Unique Barbell Exercise

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Fix Your Pushups with This Unique Barbell Exercise

If you’re looking for a unique way to overload your pushups and clean up your technique you’ll want to give this a try.  Besides being a highly challenging core and pushup variation, the anti-rolling barbell pushup provides several unique benefits.   

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