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NOTE: Band is optional

Bottoms up squats are great for cleaning up squat mechanics. Unfortunately they don’t quite overload the lower body for ample hypertrophy stimulation. A simple yet brutally effective solution for this is performing the Offset Bottoms-Up Cross Loaded Kettlebell Deadlift Squat as I demonstrate here. Additionally, the hanging kettlebell deadlift squat with band resistance, while a very natural and effective movement, tends to place significant tension on the spine and low back. Fortunately by holding a bottoms up kettlebell position in the opposite arm, this helps maximize core activation, spinal rigidity, and full body tension, thereby insuring the low back and spine are fully protected throughout the movement while still being substantially loaded.

During this particular set the bottoms up kettlebell is 30 pounds and the total load for the band resisted kettlebell is approximately 125 in the bottom position and 200 pounds at the top position. Be forewarned, these are one of the more brutal squat variations I’ve performed. Several sets of 4-5 reps per side will more than suffice for blasting your entire body from head to toe.

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MAIN OPTION

this next exercise is a lying Pallof press. This Pallof press variation is a great drill for addressing anti-rotation and rotary stability as the load really wants to rotate your body and shift it out of alignment.

PARTNER OPTION

NOTE: If you don't have a training partner you can also do this same pallof press by using a cable machine

Looking for a great exercise to blast your core and abs while simultaneously working on hip mobility, lower body stability, and full body tension? Try this Bulgarian split squat Pallof press as demonstrated here by Cami Shadburn and Cali Shadburn. You’ll want to do 4-6 reps or 15-20 seconds in both the ipsilateral and contralateral positions on each leg to work both sides of the hip and core musculature evenly. Also focus on maintaining maximal full body tension from head to toe for the entire duration of the set.

If you don’t have a partner simply use a cable station. You’ll also notice how I have them using the longitudinal bench protocol rather than the widthwise variation typically used for Bulgarian squats. That’s because the narrower position reinforces a more in-line foot and hip position rather than allowing the athlete to leak energy and compensate with a wider or more straddled stance.

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NOTE: Band is optional

The front curled good morning is an incredibly effective hip hinge exercise as it reinforces keeping the core tight while minimizing stress to the low back. Unfortunately it can be difficult to overload with heavy weights due to the biomechanically disadvantageous position. By combining the single arm band resisted kettlebell RDL with a single arm front curled good morning provides the best of both worlds. Essentially it allows you to overload the body with intense axial loading while also using the front curled protocol to ensure the core is tight and braced throughout. Be prepared for one of the most brutally difficult hip hinge exercises you’ve ever performed.

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This next exercise is an eccentric isometric goblet Bulgarian squats. In the video you'll notice I have one of my clients using a load greater than half his bodyweight (100 lb dumbbell), something that I like to have all of my athletes be capable of doing on goblet squats, lunges, & split stance squats as this demonstrates & produces high levels of full body strength & motor control.

Rather than having my athletes mindlessly blast out an endless number of reps & volume, I like to focus on quality time under tension with low reps while using the eccentric isometric protocol to attend to sensory feedback & fine tune movement. This helps the athlete master their body mechanics while also building serious mass & strength not to mention it spares the joints. Also notice how he’s using strong 90-degree mechanics rather than collapsing with excessive ROM (something that is foundational to all eccentric isometrics).

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MAIN OPTION

This is one of my favorite pushup variations. By simply placing one leg on the medicine ball and performing controlled eccentric isometric pushups not only does this blast the chest, shoulders, triceps, and core but it also addresses alignment from the foot all the way through the lubmopelvic hip complex. Any deviation in alignment from head to toe will result in the lifter losing their balance. These are also great for addressing foot and toe activation not to mention toe mobility. The stimulus to the upper body pressing muscles is also surprisingly intense since you'll be required to stay unbelievably tight and use strict and controlled pushup mechanics. So yes expect a full body burn.

EASIER OPTION

If you're looking for an exercise to clean up your pushup mechanics you'll want to give this variation a try. I call it the anti-rolling double barbell pushup. There are several unique benefits of this. First, even the slightest degree of elbow flare and shoulder elevation will result in the barbells rolling out laterally. As a result the lifter will be force to activate their lats and resist elbow flare throughout. Besides being very shoulder friendly this also teaches proper pressing mechanics. The neutral grip is also very conducive for shoulder health as it allows the scapula to more easily depress and retract while also promoting greater external rotation of the shoulder. Besides, teaching proper shoulder and elbow mechanics, the tension on the chest, shoulders, and triceps is through the roof as you're resisting shoulder abduction turning this into an anti-fly motion. Even the slightest lapse in focus on the barbells will want to rotate out.

Another benefit of this pushup variation is that you'll be forced to eliminate and and all momentum as anything less will cause the barbells to drift and become uncontrollable. This places more constant and continuous tension on the targeted musculature. Finally, any cheating, wiggling, or shifting of weight will be punished as the barbells will become highly unstable. Not only does this force the lifter to use controlled mechanics and strict technique but it requires symmetrical loading as placing more tension and pressure onto one side will cause the barbell to rollout.

To maximize the effectiveness of this I recommend using old school metal weight plates on a slick concrete floor or olympic platform as it requires the strictest form due the smoother and slicker surfaces. On a side note you can also perform chest flyes like this as you slowly rotate the barbells out laterally. It's one of the more challenging chest exercises you'll perform but highly effective for isolating the pectorals.

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The double barbell bent over row is one of my favorite horizontal pulling exercises as the intensity of stimulation to the entire upper back and lats is exceptionally high. The double barbell row also teaches the lifter quite a bit about their rowing mechanics as even the slightest bit of over-rowing at the top position (allowing the tricep to move significantly past the plane of the torso) or over-stretching in the bottom position (allowing the shoulders to round) will cause the shoulders to destabilize and move out of optimal alignment thereby causing the barbells to tilt.

To keep the bars completely parallel to the floor as well as parallel to each other throughout the set, the lifter will be required to maintain optimal spinal alignment and shoulder positioning throughout by performing rowing motions that involve smooth 90 degree joint angles. And yes the forearms and grip get absolutely pummeled not to mention the biceps, rear delts, glutes, and hamstrings.

If you really want to increase the intensity of this movement and master full body motor control, try performing this double barbell row in a single leg RDL position. Besides annihilating the entire posterior chain, this represents the epitome of mastering your body mechanics and horizontal pulling technique as there is literally no room for error. And yes if you over-row at the top, over-stretch at the bottom, abandon optimal hip hinge mechanics, or simply lose your form for even a split second you’ll create double instability resulting in loss of balance. Simply put you’ll not only destabilize your body but you’ll also destabilize the bars.

Learn to lock your body and the barbells into position throughout the duration of the set and I can just about guarantee you’ll notice improved muscle function throughout your entire body on every movement pattern. On a side note you’ll notice I’m using two 5-pound plates on each end of the barbell rather than 10 pound plates. The reason for this is that the back foot/leg will run into the plates unless you’re using smaller weights.

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OPTION #1

The kneeling lat pulldown with eccentric isometrics is a great way to clean up your technique not only for lat pulldowns but also for pullups as the kneeling position helps ensure a more dialed in core. Focus on using the slow and controlled eccentric isometric protocol to fine-tune your technique and find that optimal 90 degree position which will be somewhere around mid face height.

OPTION #2

Let’s face it focusing on the smaller muscles of the hips, such as the abductors & adductors, really isn’t as sexy as focusing on the larger muscles of the body such as the quads, glutes, chest, shoulders, & back. However, proportional strength on both sides of a joint is critical not only for overall muscle function and athletic performance but also for joint health.

While I highlighted over 30 different exercises for the adductor muscles in last months article (at LINK IN BIO), it’s important to note that the adductors can be worked in conjunction with other traditional movements to essentially kill 2 birds with 1 stone. In other words, the inner thigh muscles can easily be targeted on a number of upper body & core movements simply by placing a stability ball between the legs & using that for your base of support.

Besides blasting the inner thighs, this also has a tremendous impact on keeping the core musculature tight particularly throughout the lumbopelvic hip complex which does wonders for enhancing full body tension not to mention alignment throughout the hips & kinetic chain.

These can be particularly useful on bodyweight movements such as planks, pushups, inverted rows, and pullups where increased core activation & full body tension translates to improved alignment throughout the kinetic chain.

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I consider this the epitome of full body stabilization from head to toe. If there is one weak link in the body this exercises simple won't happen.