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Intense Pulling Workout

- Back & Biceps Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kickstand Deadlift Superset with Farmers Walk (Trap Bar or Dumbbells)	#1,#2,#3	2-3	3 per side plus 10"-30" walk	90-120"	8-10	N/A

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OPTION #1

Here I have NFL athlete Austin Larkin on Kickstand Trap Bar Deadlift + Farmer’s Walk Carry: Once lower body fatigues from kickstand protocol, perform a Biomechanical Drop Set by going straight into farmer’s walk. This is a potent full body strength & hypertrophy stimulus + great conditioning protocol.

OPTION #2

If you’re looking for a way to spice up your loaded carries and farmers walks, try performing them using a variety of agility drill setups using cones, ladders, and hurdles as I have NFL athlete Jonathan Woodard demonstrating here. This has 5 benefits.

The degree of anti-rotation and core strength needed to keep the load and your body from twisting and turning is incredibly high as the momentum wants to pull your body out of alignment. Essentially each time you stop and turn you’re firing similar muscles used during single arm planks and Pallof presses.
This has great carryover for athletes looking to work on acceleration and deceleration. The hardest portion of any farmers walk is starting and stopping the movement. Once you get into a groove and find your rhythm, it’s much easier keep the loaded carry moving. Repeatedly starting and stopping not only requires enormous levels of strength and conditioning but it also addresses acceleration, deceleration, and change of direction similar to speed and agility drills.
Few exercises require such intramuscular tension and full body tightness to keep your body and load in control. Lack of these features for even a split second will cause significant and noticeable deviations to your positioning.
If you have small facility or are limited in space, farmers walk agility carries are very conducive as even a 5 yard area of space could be strategically used with cones.
You won’t need nearly the same weight as traditional loaded carries to create the same intensity levels. As a result these are easier on the joints but just as brutal on the targeted musculature.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
BANA 2:1 Smith Machine Row Eccentric Overload	#1,#2,#3	2-3	4-5 perp side	60"	8, 9, 10	2-3"

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OPTION #1

Combining the smith machine with bilateral negative accentuated training method (BANA) also known as the “up with 2 down with 1 protocol” provides a very unique training stimulus for muscle growth & strength. Here’s why.

The 2:1 BANA method is one of the most effective eccentric overload & negative accentuated protocols there is. Not only does it produce incredible gains in functional strength & hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase with 2 limbs & the eccentric 1 limb thereby providing greater eccentric overload during that eccentric or negative.

Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment. While it’s impossible to apply this exact technique to traditional barbell moves for obvious reasons, this same concept can be applied to a number of movements using the Smith machine.

Essentially the Smith machine allows the lifter to apply the BANA method to a variety of traditional compound movements while also providing the closest thing possible to replicating compound barbell movements. For instance, using the Smith machine the 2:1 BANA method can be employed on bench press variations, bent over rows, over head presses, upright rows, & even back squats and front squats as I show in the article at link in comments.

Choose a weight that’s approximately 60-70% of your max for bilateral (double arm) but that’s also 110-130% of your max weight for unilateral version. This allows eccentric overload.

OPTION #2

If you're looking for an exercise that both crushes the core and abs while also blasts the entire upper back and lats, try this unique bear crawl renegade plank row as demonstrated by my awesome client and national figure competitor Leslie Petch. These are actually conducive for overloading with fairly heavy weight as Leslie shows here with a 50 pound dumbbell using strict controlled form. Additionally, a common problem on renegade rows is excessive twisting, rotating, and lumbar extension. These alleviate that due to the tighter more compact quadruped bear crawl position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Biceps Curls with Single Leg Sprinter Stand (Kettlebells or Dumbbells)	#1,#2,#3	2	4-5 per side	60"	7-9	2"

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OPTION #1

The Kettlebell Cupping Partial Bicep Curls with Sprinter Single Leg Stand involves a tiny range of motion but insanely brutal bicep stimulation.
To ensure the lifter doesn’t dump the load this variation keeps the lifter locked into a very small yet intense sweet spot position. This creates enormous tension on the biceps where there’s maximal activation & no relaxation.
These promote optimal shoulder positioning & postural alignment, which is something most lifters struggle with when training biceps.
Because the load is unstable & vulnerable to falling, this forces the lifter to keep the shoulders retracted & depressed throughout. Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement.
Another noteworthy feature of this curl is its ability to optimize wrist mechanics. Many individuals lack the ability to keep the wrists locked during curls, which can ultimately produce strain on the surrounding connective tissue, tendons, & ligaments. This variation requires the lifter to lock the wrists in order to create a solid platform for the weight to rest on.
It’s a very unstable bicep curl variation particularly when using the single leg stand. Any cheating, use of momentum, swinging, or cheating will result in dumping the load. This ensures the lifter uses smooth mechanics & controlled motions ultimately inducing a significant hypertrophy stimulus to the biceps.

OPTION #2

The single leg stand is one of the most simple yet effective foot and ankle exercises there is. Unfortunately most individuals perform it incorrectly. These two videos discuss the proper technique and form. This is a great drill for waking up the muscle spindles and stabilizers of the ankles, feet, and toes - a common area of weakness in most athletes.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Zercher Squats	#4,#5,#6	2	4	60"	4-5	3-5"

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OPTION #1

Let’s face it, Zercher squats don’t always get the love they deserve. Perhaps it’s simply because you can’t load the bar with nearly as much weight as traditional barbell squats. Or maybe it has to do with the fact that they’re not the most comfortable on the arms. Regardless, Zercher squats deserve more love, as many lifters, athletes, and trainees, would benefit greatly from consistently incorporating them into their routine.

Besides taxing the legs in a similar fashion as a front squat or goblet squat they also intensely activate the core, upper back, lats, and biceps as you lock the weight in your arms throughout the movement. Not only does this provide a unique lower body stimulus but it provides an intense method for targeting the quads, glutes, and hamstrings while simultaneously providing a joint-friendly squat variation that tends to be much easier on the low back, knees, hips, and shoulders.

Zercher squats also are quite unique in that they provide a quad dominant squat that simultaneously reinforces hip extension and glute activation. That’s because driving through into the top position and finishing with the glutes feels very natural and comfortable due to the weight being held close to the center of mass. Simply put, if you’re looking for a squat variation that reinforces a more upright torso position yet also teaches ample hip extension, the Zercher squat is difficult to beat.

In addition, the Zercher squat is excellent for improving postural alignment and spinal positioning. That’s because you’ll be resisting t-spine flexion forces throughout as you focus on trying to pin your shoulders back and flex your lats throughout.

OPTION #2

If you're looking for a simple yet effective way to master your squat form try these two unique eccentric isometric longitudinal goblet squat variations. In fact there are 10 reasons why this is so effective for improving squat form.

Many athletes place too much load onto the front of their feet (towards their toes) when squatting. The longitudinal goblet squat forces the lifter to sit back onto their heels or else the forward weight shift will literally cause the front end of the dumbbell to tilt in which case they’ll dump the weight.
Many athletes tend to bend over excessively at the spine even when performing goblet squats. Any level of excessive forward torso lean or exaggerated hip flexion will result in the athletes dumping the weight as they’ll be unable to keep the dumbbell parallel to the floor.
Learning to brace the core and tense the abs can do more for squat mechanics and technique than just about any other cue. Fortunately the longitudinal goblet squat forces the core to be braced more intensely than just about any squat variation I’ve ever used. Just be prepared to feel as though you’re about to get punched in the stomach when performing these as the amount of core bracing is through the roof.
The longitudinal goblet squat also helps eliminate shoulder rounding which is another common problem particularly on anterior loaded squats such as goblet squats and front squats. Unless the athlete packs their shoulders and tenses their lats while bracing their core, they’ll be unable to hold the weight in the longitudinal position.
Similar to the core bracing cue, learning to create high levels of full body tension can do wonders for your squat by producing concurrent activation potentiation and irradiation. In other words it teaches you how to stay tight ultimately resulting in greater neural drive to the working extremities including the muscles of the quads, glutes, and hamstrings.
Few if any individuals will be able to use more than a 50 pound dumbbell when performing the longitudinal goblet squat. However, the amount of tension to both the lower and upper body is inordinately high. As a result this is perhaps the single most intense “lightly-loaded” squat variation you’ll ever perform. If you have low back issues, knee pain, or hip problems, this represents an ideal variation as it’s one of the most joint-friendly yet intense squat variations out there.
Because the longitudinal loading protocol creates a scenario where the dumbbell can easily tilt over and dump out of the lifters hands, it ends up eliminating any excessive momentum as it forces the lifter to squat in a slow and controlled fashion. In fact unless the athlete incorporates the eccentric isometric protocol they’ll find it quite difficult to perform these without losing control of the dumbbell.
While the amount of tension to the lower body is quite high especially considering how light of a load the lifter will be using, the amount of tension to the upper body particularly the upper back, biceps, shoulders, grip, and forearms is quite significant. In fact, some athletes will find that their upper body strength gives out before their legs do.
If in fact upper body strength is the limiting factor when performing these the longitudinal goblet squat is also very conducive for single leg squat variations ultimately resulting in the legs giving out before the upper body. Just be prepared to perform one of the most brutally challenging squat variations you’ll ever perform.
The longitudinal goblet squat is quite versatile. In fact it can be employed in a number of ways including as a warmup protocol to prep the body for heavier squat methods, as the main squat variation for a particular workout, or as a high intensity finisher. It’s also one that’s quite conducive for performing on days where you’re attempting to deload the spine yet create an intense full body training stimulus.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Iron Grip Lateral Suitcase Deadlifts	#4,#5,#6	2-3	5 per side	60-90"	8-9	3-4"

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OPTION #1

Here is what I consider to be one of the best ways to perform single arm deadlifts by simply using the iron grip landmine setup I show here. These blast the upper back, lats, glutes, hamstrings, quads, grip, and core.

OPTION #2

Performing bent over rows and RDL's with the kickstand method produces an incredibly intense stimulus on the entire posterior chain including the lats, upper back, glutes, and hamstrings. Besides placing enormous tension on the glutes and hamstrings this promotes optimal rowing mechanics as you'll be required to slow the movement down and use smooth horizontal pulling mechanics. Excessive momentum or loss of spinal neutrality will disrupt your stability resulting in a loss of balance. HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Dumbbell Press	#4,#5,#6	2	4 per side	60-75"	4-5	2-3"

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OPTION #1

I’m not exaggerating when I say this, the plank row chest press is not only the most challenging chest press I’ve ever performed it’s also one of the difficult exercises I’ve ever attempted period. It’s for this reason I nicknamed it the “Impossible Chest Press” as the level of brutality is through the roof. Furthermore this represents the epitome of full body activation.

When combined with a bottoms up protocol these also target just about every biomotor capability in existence including full body stability, motor control, postural alignment, mobility, symmetry, rotary stability, lumbopelvic hip control, foot and ankle activation, shoulder stabilization, core activation, and t-spine mobility.

In terms of the execution I’ve found that angling the body slightly from the bench places less tension on the shoulder joint of the planking arm as it allows a more depressed scapula and tucked elbow position similar to proper rowing mechanics for any horizontal pulling exercises. I recommend starting with the double leg variation using a traditional dumbbell or kettlebell position before moving to the more physically demanding bottoms up protocol.

You’ll also notice how I utilize an eccentric isometric protocol here. There are 2 reasons for this. First, you’re essentially forced to do so as it’s almost impossible to successfully complete these in a controlled fashion without using the eccentric isometric protocol. In fact, one of the goals for many of the exercises I devise is to force individuals to rely on the eccentric isometric protocol. This exercise is no exception.

With that said, even if it weren’t necessary, the other reason why I implement eccentric isometrics is for the enhanced proprioceptive feedback and kinesthetic awareness associated with slow and controlled eccentric muscle actions. In other words, eccentric isometrics help the lifter fine tune their body positioning and movement mechanics by more easily attending to proprioceptive feedback and sensory signals coming from their muscle spindles and central nervous system. Read more HERE.

OPTION #2

NOTE: Hanging bands are optional and this exercise can be performed with either a barbell or dumbbells.

Leg Raise Incline Barbell Press with Hanging Band Technique: One of the most challenging yet effective pressing movements not only for dialing in form but for producing a strong hypertrophy stimulus.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Overload Partner Pullup	#7 & #8	3	4	75-90"	8-9	3"

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OPTION #1

The same partner assisted eccentric potentiation protocol discussed above for eccentric overload pullups can also be performed on pullups as 2 of my NFL athletes Marquell Beckwith and Marcelis Branch demonstrate here. Although there are a few ways to accomplish this I’ve found that the knee flexion method using a plate placed onto the back of the legs/calves is the most conducive for loading and deloading the weight each repetition.

Besides crushing the lats, upper back, and biceps with supramaximal loading these also torch the hamstrings making these a brutally effective functional strength and hypertrophy exercise for the entire posterior chain. Don’t be surprised if the first few reps the lifter experiences greater power output and strength than normal on the concentric phase due to the hyper-activation and potentiation response produced from the supramaximal negative phase. Read more HERE.

OPTION #2

Knee Raise Pullups: Kill 2 birds with 1 stone as you’re blasting the lats & upper back while also working the core & hip flexors as well as anterior tibialis provided your ankles are dorsiflexed.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Dumbbell Press	#7 & #8	2	4 per side	60"	4-5	2"

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Bottoms-up movements are excellent for improving shoulder health and mechanics. Make sure to get good thoracic extension especially at the bottom of the movement

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Band Strap Straight Arm lat Pulldowns	#9,#10,#11	2	8	30-60"	7-8	3"

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OPTION #1

Straight arm lat pulldowns and variations thereof are highly effective for targeting the lats and core as well as the triceps, chest and shoulders. However, many individuals rely on momentum and sloppy form ultimately causing various technique issues including excessive range of motion, asymmetrical pulling, faulty shoulder mechanics, and poor spinal alignment. Although there are a number of cues and techniques I use to resolve this in my athletes and clients, one of my favorites is incorporating greater instability by using the band strap method as demonstrated by Pittsburg pirates baseball player Austin Meadows.

Essentially you’re incorporating the hanging band technique into the straight arm pulldown. This produces oscillating kinetic energy and subtle perturbations to the bar thereby enhancing proprioceptive feedback and kinesthetic awareness. In other words it helps improve your body mechanics and positioning by helping you tune into your sense of feel. The bar also has a tendency to tilt to one side if you favor one arm or pull asymmetrically. In addition, the lifter is forced to use strict and smooth mechanics to minimize the bouncing effect. Just be prepared to feel your upper back, lats, core, triceps, and other upper body muscles get torched.

Lastly, the grip also gets thoroughly taxed which provide an additional shoulder stabilization and centration effect through concurrent activation potentiation. In other words it improves shoulder stability/packing through full body tension. Try incorporating several sets of 6-10 reps during your next upper body or back workout.

OPTION #2

Here are 4 reasons why this is so effective not only for building functional mass and hypertrophy but also for eliminating joint stress and faulty posture.

ELIMINATES EXCESSIVE ROM AT THE SHOULDER JOINT.

Excessive range of motion on pullovers is a very common mistake. Similar to other movements, the goal should be natural and optimal range of motion not maximal range of motion. In fact pullovers are often considered a semi high risk exercise for individuals with shoulder issues. This is predominately because most lifters use too much range of motion and overstretch in the bottom position.

This glute bridge variation eliminates this issue altogether as allowing the dumbbells to extend too far back will make it feel like the lifter is going to tilt off the back of the bench. This also causes the lifter to instinctively slow down the eccentric phase in order to eliminate excessive momentum that might pull them off the bench. As a result this builds more functional strength and hypertrophy not to mention taking stress off the shoulder joint.

CREATES A BETTER DECLINE BENCH

Performing pullovers on a decline is one of my favorite upper body movements. Not only does it crush the lats, chest, shoulders, and triceps, but it also provides more constant tension, similar to how a cable or machine would. That’s because the force vectors involved with a decline angle help maintain constant tension by pulling on the targeted musculature throughout the movement unlike the flat position where tension is predominantly at the bottom portion of the movement.

Unfortunately, the decline pullover performed on a decline bench minimizes one of the key benefits of pullovers which is core and abdominal recruitment. Although the core is still working during traditional decline pullovers, the intensity of activation to the core is less than in other variations where the legs are free, predominantly because the legs are simply hanging from the decline support pads. When the core musculature isn’t firing at the same intensity, particularly during pullovers, it can lead to excessive range of motion and destabilization at the shoulder joint. That’s because there is a direct correlation between core activation, spinal rigidity, and shoulder stability.

When the core is intensely engaged, it helps keep the spine in a more neutral position. In turn this assists in centrating and packing the glenohumeral joint into the most biomechanically sound and stable position. Eliminate this effect and the chance of performing pullovers with excessive range of motion becomes more likely especially since over-stretching in the bottom of a pullover is already a common mistake. Performing pullovers with a glute bridge turns the movement into a decline variation but eliminates the common pitfalls of decline pullovers.

ELIMINATES EXCESSIVE LUMBAR ARCH

Excessive lumbar arch is another common problem on pullovers due to the significant extension forces attempting to extend the torso and spine. The glute bridge head-off pullover is one of the most effective pullover variations for eliminating this issue.

When it comes to minimizing excessive lumbar arch and extension, the key is simultaneous activation of the anterior core and posterior chain. Eliminating excessive range of motion at the shoulder joint is also another critical factor as excessive stretching in the bottom position also tends to extend the lumber spine. The decline glute bridge pullover represents the perfect variation for eliminating these issues as it incorporates all of the aforementioned anti-extension features.

In essence the core and posterior chain must work overtime to keep the body from over-extending in the decline position. Lack of core tension, weak posterior chain recruitment, or excessive range of motion will literally make it feel like the lifter will flip off the back of the bench. Besides eliminating excessive lumbar extension, this is one of the most intense pullover variations you’ll ever attempt as the degree of full body tightness and intramuscular tension is through the roof.

PROMOTES IMPROVED POSTURAL ALIGNMENT.

I’m a big fan of incorporating head-off training protocols for a number of supine exercises (read more about the Head Off Protocol Here). That’s because it eliminates cervical compression that typically occurs when the base of the head is pressed into another surface. Reducing these compressive forces and allowing cervical elongation to occur not only improves neck strength and postural alignment it also allows optimal t-spine extension to occur. In turn this optimizes scapulohumeral rhythm and glenohumeral joint positioning as the shoulders can maintain a more centrated and packed position without moving into excessive internal rotation - a common problem when the neck is pushed into cervical flexion.

The head-off glute bridge pullover is one of the most effective variations for instilling these optimal postural mechanics as it promotes improved spinal alignment and proper shoulder positioning. In fact, this particular pullover variation is surprisingly shoulder friendly due to the optimal mechanics it ingrains.

I recommend several sets of 5-8 reps performed in an eccentric isometric protocol.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Seated Plank Row Foot on Ball (Balls or Benches Can Be Used)	#9,#10,#11	2	15" per leg or 30" double legs	60-75"	7-8	N/A

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When it comes to improving posture, spinal alignment, body mechanics, shoulder health, joint integrity, and overall movement quality, the name of the game is posterior chain. Simply, targeting our upper back, glutes, hamstrings, rear deltoids, and neck muscles can do wonders not only for improving postural mechanics but also for building some ridiculous functional strength and size throughout your physique.

Although there are a number of techniques and exercises I like to employ for targeting the posterior chain, one that I’ve been using more frequently is the plank row and variations thereof. Essentially you’re using two benches to hold yourself up with by your arms almost like a reverse plank. I was first introduced to the basic variation of this exercise through expert strength coach Lee Boyce and his article on T-Nation. Since then I’ve experimented with a number of unique modifications, protocols, and variations to further enhance the stimulus.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Renegade Long Lever Row & Bicep Curl	#9,#10,#11	2	5-6 per side	60-90"	8-9	2"

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OPTION #1

Here is a great core and upper body finisher that blasts the biceps, triceps, lats, and rear deltoids, not to mention the entire musculature of the core. Essentially you’re performing a renegade row/single arm plank position while simultaneously performing concentration curls on one end and a long lever row tricep kickback commination on the other end.

Besides blasting just about every muscle from your hips up these are also very metabolically exhausting and physically fatiguing making them a great move to throw in at multiple phases of the workout particularly at the end as a finisher. Just remember to keep the core hollowed out and hips tall rather than allowing them to sag. Additionally try to keep the torso as square to the floor as possible without excessive twisting or tilting.

Lastly, focus on holding each of the contracted positions for each phase of the movement. This exercise relies heavily on mechanical tension rather than eccentric muscle damage therefor the ability to hold the contracted position and squeeze the daylights out of the targeted musculature is paramount to optimizing the effectiveness of this exercise.

OPTION #2

The secret of training to failure is using it on isolation movements such as bicep curls not compound movements like squats and deadlifts and presses. Also make sure to use 90 deg joint angles as I show here in this video.