Read About Exercise

OPTION #1

The rack pull is one of the most simple yet effective movements for crushing the entire upper back and traps. Although the movement is produced through the hips, the upper back must remain incredible tense throughout in order to support the heavy load. The combination of tension and stretch make it highly effective for inducing muscle growth in the trapezius and upper back muscles.

To perform this movement set the barbell in a power rack anywhere several inches above or below the level of the knees. While keeping the hips set back and the spine neutrally arched throughout, grip the barbell tightly, and initiate the movement by driving the hips forward and standing with the barbell. The lower the starting position is the more the low back, glutes, and hamstrings are targeted although it also reduces the total load you can handle thereby minimizing the stimulus to the upper back. The higher position invovles less lower body and low back involvement but instead overloads the upper body moreso. You can make several modifications including the following.

1. First, you can set the pins slightly higher. This helps reduce involvement of the hips and low back and allows heavier loads thereby crushing the upper traps and upper back.
2. You can use accomodating resistance in the form of chains. This allows for relatively lighter loads in the bottom position while overloading the stronger top position.
3. Use a controlled eccentric lowering phase to keep constant tension on the muscles rather than the free-fall technique commonly used. If you have proper postural control and body mechanics you should have the ability to control the eccentric phase on any lift including heavy deadlifts and rack pulls. However if you're body mechanics are poor then yes you're better off using the free-fall technique.
4. Finally, rather than simply bringing the weight back to the pins immediately after lifting it, hold an isometric in the top position for several seconds while feeling the load literally pulling and creating micro trauma throughout the entire musculature of your upper back and traps. Read more HERE.

OPTION #2

Here are 2 trap bar deadlift modifications. The first is an eccentric isometric trap bar power shrug similar to a clean pull. Besides being a great speed & power exercise that transfers exceptionally well to athletic performance & explosive power, these also act as a functional strength & mass builder since the athlete can typically load these up relatively heavy while maintaining safe & effective form. When performed in an eccentric isometric fashion these also crush the entire lower body while keeping high levels of constant tension on the upper back, traps, & lats.

In fact these torch just about every muscles from head to toe with a combination of mechanical tension, muscle damage, & metabolic stress from the constant tension which is why they’re so effective for triggering hypertrophy. Although these can be performed with an Olympic barbell I prefer the trap bar as the lifter can keep the load closer to the center of mass making it easier on their spine not to mention more conducive for overloading with heavy weights ultimately making it a better mass & strength exercise.

Read About Exercise

OPTION #1

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.

OPTION #2

The rowing movement is an underhand iron grip landmine plate row which is one of my go-to landmine rowing exercises as most my athletes agree these feel insanely comfortable & natural while also allowing very heavy loads to be safely used. The underhand grip also helps the lifter to achieve a very strong contraction in the lats in the top contracted position while simultaneously reinforcing good shoulder retraction & depression.

I recommend performing an RDL every 2-3 reps to help relieve tension off the low back so the upper back fatigues before the low back.

Read About Exercise

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.

Read About Exercise

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

This next exeircse is a unilateral Zercher squats with a landmine station. This provides several unique benefits that can't be replicated with any other loading method including the standard barbell. Although these can be performed with the landmine anchored on the floor, I’ve found that elevating the landmine several feet above the ground creates a more fluid and natural motion. If you don’t have an adjustable landmine station that anchors into a squat cage you can simply set the barbell in a squat rack by anchoring one side of the bar on the safety pins and using the opposite end just like a landmine.

Another unique benefit of the Landmine Zercher squat is that the lifter can anchor the thicker portion of the barbell (i.e. the collar) into their elbow which feels much more comfortable on the elbow crease than holding the thinner portion of the bar. Similar to the hanging kettlebell variation, the landmine station can also be used to perform a number of Zercher variations including, squats, good mornings, lunges, lateral squats, single leg squats, single leg hinges, and Bulgarian squats.

Read About Exercise

OPTION #1

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.

With that said here are 11 reasons why offset loading is so effective.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

OPTION #2

Here I'm showing a bodyweight bicep exercise I call inverted bicep rows with feet on foam roller. These crush the biceps as well as glutes, hamstrings, and core stabilizers. As for the foam roller exercises, I’ve literally written articles about every single one of these exercises and more (links below in comments). In fact I’m a big fan of the foam roller, not because I recommend foam rolling. In fact none of my athletes & clients foam roll as properly executed strength movements with 90 deg eccentric isometrics provide more than enough therapeutic effects. Additionally the foam roller movements help expose & address a variety of neuromuscular deviations & form aberrations as they magnify instability & areas of weakness while forcing the athlete to use high levels of motor control, precise body mechanics, & textbook alignment.

Read About Exercise

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.

Read About Exercise

PARTNER OPTION

Perturbation training has been scientifically shown to improve neuromuscular efficiency & recruitment patterns as the unpredictable oscillations with partner taps creates oscillating kinetic energy which forces the lifter to activate every stabilizer around the moving joints. In addition it teaches the lifter to be incredibly tight & locked in as perturbation training has also been shown to produce concurrent activation potentiation & irradiation as well as a host of other neuromuscular benefits. In other words you get increased neural drive to all the extremities & stabilizers as your body works overtime to lock the movement in. The core musculature also receives intense stimulation as the lifter is required to fire the core & abs as a means of locking the movement in & creating greater motor control.

While this technique is typically applied to lower body movements, core exercises, balance drills, and upper body presses (i.e. bottoms up movements), this same concept can also be applied to pullups as shown here. Simply place a trap bar on the safety pins of a squat rack & have a partner quickly & unpredictably tug on the sides of the trap bar.

This results in sudden oscillations, tilts, & perturbations to the trap bar that the lifter must resist. In addition, the lats, biceps, shoulder stabilizers, & forearms get pummeled as you’ll be forced to use incredibly strict & smooth form. Lastly these are very sensitive to asymmetrical pulling due to the longitudinal setup. If the athlete favors or pulls more with one side it will cause the bar to tilt.

NO PARTNER OPTION

Here is an offset angled pullups with a 90 degree knee raise hold throughout. To apply the offset angled protocol to pullups and inverted rows, simply place a barbell on top of a squat rack that has safety pins set to staggered heights.

This has 5 benefits.

1. Notice the use of a slightly more compact range of motion during these as attempting to use too large of an ROM can pull the body excessively out of alignment particularly in the shoulders & scapular regions. In fact, this is a common quality amongst many offset position exercises as a more compact ROM is typically ideal to maintain proper alignment & spinal positioning. In this case the elevated (dominant arm is hitting approximately 90 degrees or slightly less while the assisting arm (lower arm) is slightly beyond 90 degrees.

2. As asymmetrical as the movement is, the offset angled pullup actually helps address asymmetries and weaknesses similar to the other offset movements I’ve posted in the past. That’s because you’re pulling slightly more with the higher arm, making it somewhat similar to a single arm pulldown or single arm pullup. However the lifter should still try to pull as equally as possible with both sides of their body. With that said, don’t be surprised if one side is significantly more difficult than the other.

3. When it comes to dialing in your pullup and chin-up form, learning to engage the core is always a surefire way to produce immediate improvements in form. Offset angled pullups force the lifter to activate their core to a greater degree as a means of stabilizing the movement and resisting rotational forces and lateral flexion forces. In other words if the core gets loose the body will actually twist and rotate due to the asymmetrical position.

4. The offset elevation pullup requires the lifter to use stricter, slower, and smoother pulling mechanics inevitably leading to greater metabolic stress, mechanical tension, and muscle damage. As a result they’re incredibly effective as a functional hypertrophy exercise not only for the entire upper back and lats but also the biceps and forearms.

5. One of the first things my athletes will mention on offset angled pullups is how much they feel their forearms and grip are getting worked. That’s because the offset position requires greater full body tension which inevitably produces increased grip activation and forearm recruitment. In addition, the barbell itself has a tendency to roll on the pins creating even greater stress to the girp and forearms. Each of these grip-related components leads to greater concurrent activation potentiation and irradiation thereby producing increased neural drive and motor control throughout the kinetic chain.

Read About Exercise

(Note: If no partner then go eyes closed and hold 20 sec).

Looking for a movement that promotes full body stabilization especially around the scapula and glenohumeral joint then you'll want to give this bottoms-up eccentric isometric overhead press variation with partner perturbation a try. Here I'm having Minnesota Vikings quarterback Taylor Heinicke perform this on an active recovery day to promote increased proprioception, stability, motor control, mobility, blood flow, and functional shoulder strengthening to prep him for the upcoming season. I've used quite a few bottoms-up exercise with Taylor to enhance function and strength after several injuries he sustained during his college career. These have been vital in maximizing his performance, shoulder health, and ability to continue crushing the heavy iron all while being able to avoid surgery and other invasive treatments.

Whether you're a throwing athlete or simply looking for a movement to improve function, stability, and strength this one's great for adding in either as a dynamic warmup before heavy upper body movements, in between heavy training days as a form of active recovery, or at the end of a workout to act as a functional finisher. Performing these seated on a ball requires greater innervation to the surrounding core musculature, hips, and feet and ankles making it an excellent full body activation drill. As an added bonus, the high levels of tension created while holding an occluded stretch produce heightened levels of mechanical tension and metabolic stress both of which are critical factors for promoting functional size and muscle hypertrophy.

Read About Exercise

OPTION #1

This next exercise is the first one illustrated in the video (bent over row). As many of you know I’m a huge fan of eccentric overload & often post a variety of eccentric protocols including the BANA 2:1 (up with 2, down with 1) method as it’s an incredibly effective size & strength protocol.

Unfortunately the BANA method is typically limited to variable resistance machines, smith machine variations, & landmine variations all of which I’ve highlighted in my article at link IN BIO. Because of this the lifter is typically not fully engaging their stabilizers & is locked into a semi fixed/rigid path dictated by the machine. Additionally, most upper body free weight variations including barbell movements don’t practically allow the application of the BANA 2:1.

This is where the band variations come in handy. Essentially it allows the lifter to naturally apply the BANA 2:1 method while simultaneously performing movements that involve similar instability, motor control, & freedom of movement as traditional free weight variations.

For instance the floor press variations feels similar to an accommodating resistance barbell chest press on the concentric then quickly turns into a unilateral eccentric that feels similar to an unstable dumbbell or kettlebell press. Simply, we get the best of both worlds allowing us to use traditional free weight activation patterns with the BANA 2:1 method that’s typically only used with machines.

Lastly for the pressing variations, the band is less stretched on the single arm eccentric phase compared to the double arm concentric. This allows greater overload on the concentric than what’s typically seen with the BANA 2:1 method where the concentric is usually a bit of a throwaway. These also the blast the core due to anti-rotation.

OPTION #2

Here’s why this specific rowing combination is so effective.

The squatting anti-seated row is one of my favorite corrective rowing exercises as it does wonders for cleaning up horizontal pulling mechanics.

Although it taxes the core & legs, most folks feel their lats & upper back work overtime as you're required to use very strict mechanics while keeping posture perfectly dialed in to maintain position & avoid being pulled out of alignment. Simply put if you allow your shoulders to round & excessively protract (a common problem for many lifters), they’ll lose their position.

With that said optimal levels of protraction during rows or any loaded exercise is much more subtle than what most coaches suggest. Allow the arms to full straighten & shoulders to move forward naturally while keeping perfectly tall posture & not letting the upper back round.

Unfortunately the primary drawback on these is that the lifter won’t be able to use a high degree of overload due to the weaker base and as we know, overload is a key element for muscle growth. By adding the BANA 2:1 Eccentric Overload method (up with 2 down with 1 method) we can use a load that’s relatively light for the double arm concentric while simultaneously being very heavy for the single arm eccentric.

As a result the lower body base won’t be the limiting factor yet the lifter will still be utilizing high levels of overload to produce maximal strength & hypertrophy not to mention performing a rowing movement that helps clean up horizontal pulling mechanics & improve postural alignment – a combo that’s tough to beat.

Read About Exercise

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.

Read About Exercise

Here's a great bicep movement that also works the lower body stabilizers. Essentially you're simply holding a lunge position which makes it very difficult to perform curls in this position as it forces the lifter to be very smooth and also tilts them over slightly creating greater tension in the contracted position. It's nearly impossible to cheat on this and any use of momentum will cause you to lose your balance. Try performing 5 reps on each leg.