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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Deadlifts (Use Barbell if No Trap Bar)	#1 & #2	3	4	90"	8,9,10	2-3"

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This first exercise is an eccentric isometrics with trap bar or barbell (if no trap bar). I want to highlight several key points.

Most of my training & that of my athletes involves eccentric isometrics with 90 deg angles. If you’re curious as to whether this improves strength & muscularity the answer is YES! That’s because EI’s improve neuromuscular efficiency, biomechanics, & joint health thereby maximizing functional strength & hypertrophy. Read more in my book MOVEMENT REDEFINED on website.
No matter how advanced my clients get we always implement the basic foundational movements & emphasize MASTERING The BASICS. The advanced variations are simply used in addition too, & never replace the basics.
EI’s at 90 actually improve mobility including the ability to more easily get into deep positions when needed. For instance I ‘ve lost track of scenarios I’ve witnessed amongst clients as well as myself where training with large ROM’s impairs mobility as it wreaks havoc on the joints & produces inflammation & spasticity (the very things that limit mobility) as the muscles aren’t in their most biomechanically sound position to absorb force & protect joints. EI’s at 90 deg on the other hand improve mobility due to improved joint health & force absorption capabilities.
If you have to use belts, wraps, knee sleeves, or any other lifting aid on a consistent basis you either need to improve your technique or decrease the weight.
My clients & athletes rarely if ever use foam rollers, soft tissue work, or other therapeutic modalities as they simply don’t need to since EI’s provide the necessary therapeutic stimulus without contratherapeutic effects commonly witnessed with traditional training.
If I do have have athletes deadlift from a deficit they can easily do so without pain or injury for 2 reasons. First, their mobility is far better than when they trained deep & used greater ROM. Second, they’ve built their strength to greater degree using 90 deg EI’s than traditional methods therefore lifting a lighter or moderate load such as 300, 400 or even 500 from a deficit while something I don’t frequently program feels quite manageable simply from having built significant strength from training properly. In contrast when training with larger ROM, even very light loads from deficit can be the final straw for the back & hips as the length tension relationship of the muscles have been negatively altered and force absorption capabilities have become compromised.

Even with heavy loads if you’ve learned to dial in your body mechanics, motor control, stability, symmetrical loading, core stabilization, and spinal rigidity, you should be able to perform eccentric isometrics with heavy loads. If you’re unable to them it’s because your activation patterns and lifting mechanics are amiss to varying degrees in which case the consistent use of eccentric isometrics is the best thing you can do to remedy this.

ALTERNATE OPTION

The trap bar power shrug from blocks is both an incredibly effective mass builder as well as a functional power and strength exercise. Essentially it's a combination of rack pulls and power shrugs with the trap bar. Here’s one of my awesome clients Todd Weiland demonstrating it with 485 pounds as we focus on building mass throughout his upper back and traps as well as lower body power and hip drive.

This setup is also a great option for anyone with low back issues looking to overload the body with a safe but effective axial loaded movement. The combination of a smaller range of motion combined with the trap bar mechanics that keeps the load closer to the center of mass crushes nearly every muscle from head to toe while minimize stress to the spine. Whether you’re a bodybuilder or powerlifter looking to add some functional hypertrophy and strength or a power athlete looking to develop speed and explosiveness, this one fits the bill.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pullover with Partner Resisted Manual Knee Raise	#1 & #2	3	5-6	2 minutes"	9	2"

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MAIN OPTION | PARTNER OPTION

This next exercise is a 90 degree knee raise pullovers with manual hip flexion tension. These are absolutely brutal on the core and abs as the level of extension forces acting on the body are unusually high particularly in the stretched position of the pullover. Yes, these are also a lat, tricep, chest, & shoulder exercise but the manual tension component truly crushes the abs & deep core musculature throughout the lumbopelvic hip complex.

One helpful cueing tip here is to make sure the trainer communicates with the lifter to make sure that the level of manual tension is not so excessive that the lifter is unable to maintain a neutral lumbar spine. If the tension is too extreme & the individual’s abs are not strong enough to handle the manual tension to the hips, this will cause the lumbar spine to arch & place undue stress on the back. Fortunately Austin is so ridiculously strong the main limiting factor here was my ability to apply force not his ability to resist it. Start off with gradual tension & build up slowly based on feedback from the lifter after each repetition. Performed correctly this is a phenomenal exercise to bulletproof your low back & hips while also transferring very nicely to sprinting due to the emphasis on hip flexion with a neutral spine. Additionally, this is a great drill for releasing tension in your low back if you’re having one of those days where things are feeling tight in the lumbar region.

NO PARTNER OPTION

Here’s one of my favorite pullover exercises that incorporates several of my go-to training protocols including the head off position, hollow body leg raise, kettlebell loading, and alternating eccentric isometric protocol. And just in case you were wondering, yes, you’ll need to summon every muscle fiber in your body to keep yourself from flipping off the bench. Here’s why this exact combination is so effective when applied to pullovers.

1. Alternating Eccentric Isometric Protocol

The alternating eccentric isometric protocol is a highly potent hypertrophy stimulus. The key is holding the non-moving arm in the eccentric isometric position (rather than the top position) as this requires an incredibly high level of strength, motor control, stability, and full body activation. The degree of core innervation is also very high. This specific protocol is exceptionally powerful for inducing a hypertrophy stimulus in the lats, triceps, and chest as it exploits all 3 mechanisms of muscle hypertrophy.

First, holding the stretch or eccentric isometric position while the opposite arm is moving creates significant micro trauma and muscle damage which is pivotal for growth particularly sarcomere hypertrophy. Second, the isometric position involves constant tension which is something that's difficult to replicate with free weight variations of pullovers. This produces significant metabolic stress and cellular swelling to take advantage of sarcoplasmic hypertrophy. The amount of tension and levels of motor unit recruitment in the eccentric isometric position are also through the roof thereby creating incredibly high levels of mechanical tension and intramuscular tension (another key component for triggering hypertrophy).

Oh and just in case this didn’t tax the core and stabilizers enough, there's a significant anti-rotation and rotary stability component that isn't present during the bilateral or isolateral versions. This stimulus is further exaggerated when holding a hollow body leg raise position which leads me to my next point.

2. Pullovers With Hollow Body Leg Raise

Performing a hollow body leg raise during pullovers further exaggerates the stress to the core and abdominal musculature. However, it also helps to promote a more neutral spine during the eccentric phase of the movement. Most lifters when performing the eccentric phase of the pullover produce too much range of motion and overstretch the shoulder girdle. This also tends to produce excessive lumbar arch and extension in the low back, which can lead to back pain and decreased core activation. Performing the hollow body leg raise helps to eliminate both of these issues.

Contracting the core by holding the hollow body leg raise position not only promotes better anti-extension and a neutral lumbar spine, it also helps to ensure the lifter doesn’t over stretch the shoulders or use too much range of motion (ROM) in the eccentric position. That’s because increased core activation helps to stabilize and lock the spine into position resulting in concurrent activation potentiation (increased neural drive up the kinetic chain). As a result this translates into improved shoulder stability where the lifter can more easily centrate and pack the glenohumeral joint. This also helps prevent hypermobility and over-stretching of the shoulder joint.

3. Head-Off Pullovers

The head off protocol 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 during pullovers 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 pullover is one of the most effective variations for instilling these optimal postural mechanics as it promotes improved spinal alignment and proper shoulder positioning.

4. Kettlebell Pullovers

If you could only choose one type of loading methodology to use for pullovers, kettlebells would be the obvious winner. That’s because there’s more constant tension on the targeted muscles due to the kettlebells providing a constant angle of pull as they hang behind and below the arms. In fact most pullover movements performed with free weights provide tension predominantly in the full stretched position with little tension throughout the other portions of the movement.

Kettlebells on the other hand provide more constant tension throughout the entire range of motion. They also create an enormous amount of recruitment in the fully stretched position due to the hanging nature of the kettlebells that provide a massive pull against the lats and upper torso.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Oblique Sling Renegade Plank Bird Dog Row (Band Resistance Optional)	#3 & #4	3	6-8 per side	90"	8-9	2-3"

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The Oblique Sling Renegade Plank Bird Dog Row with Band Resistance as shown here by NFL athlete Ameer Abdullah is one of the most brutal full body core stabilization and oblique sling drills you can perform. These also torch the upper back, glutes, hip flexors, and more.

ALTERNATE OPTION

When it comes to building upper back strength and improving postural alignment, inverted rows are tough to beat. While there are numerous variations you can perform many of which I’ve highlighted in past articles and posts, one that I’ve recently found to be incredibly effective is the foam roller version. Simply place the back of your ankles/heels on the foam roller and perform inverted rows. It may look a bit unusual but allow me to explain with 4 key points why this is perhaps the single most natural feeling inverted row variation I’ve ever used.

1. OPTIMIZES SHOULDER MECHANICS

When it comes to maximizing the effectiveness of any row including inverted rows, one of the keys is optimizing natural scapulohumeral rhythm and glenohumeral joint positioning. During a row, the stretched position, when the arms are fully extended, should involve a slight amount of shoulder elevation and protraction to allow full eccentric elongation of the upper back as well as natural movement of the scapula and shoulder blades. Keep in mind this is very subtle as most coaches and lifters overdo this shoulder protraction and elevation to the point that the shoulders round up and over which is never ideal.

During the concentric phase the opposite should occur, as the shoulders should move into retraction and depression. Again this represents the opposite phase of the movement for maximizing natural scapulohumeral rhythm. However, during many rows including inverted rows the arms and shoulder can have a tendency to feel stuck into position particularly if the individual does not have a solid muscle mind connection and understand how to adjust and position their body on each phase of the movement.

This is where the foam roller comes in. Placing the feet on the foam roller allows the body to roll back and forth during each phase of the row thereby optimizing scapulohumeral rhythm and glenohumeral joint positioning. That’s because as you pull into the contracted/concentric phase of the row your body will gradually roll up towards the shoulders allowing more natural and automatic retraction and shoulder depression. In contrast when the lifter returns into the eccentric phase, the body rolls down slightly towards the feet thereby promoting natural levels of shoulder elevation and protraction ultimately producing the perfect amount of stretch and elongation in the upper back without over-stretching (i.e. shoulder rounding) or losing optimal spinal alignment. All of this occurs very naturally without the lifter having to force either phase or position.

2. ALLOWS MORE NATURAL BODY POSITIONING

The foam roller also provides another unique feature when performing inverted rows. It actually allows the lifter to more easily lock their elbows and shoulders into the proper position. Here’s why.

When performing standard barbell inverted rows with the feet on the ground or on the bench, the feet are very fixed into their position and won’t move significantly unless the lifter deliberately makes an adjustment. This may seem like it would make the movement more conducive for locking into the appropriate position however the opposite is true.

When the lifter performs a row or any upper body pull or pushing motion, the arms and hands need to move to a very precise position relative to the rest of their torso. Positioning the feet too far away from the bar, resulting in the hands and the bar being positioned too high (closer to the person's neck), can cause the elbows to flare and shoulders to elevate. In contrast, positioning the feet too close to the bar, resulting in the arms being positioned too low (closer to their stomach), can cause the shoulders to internally rotate as the shoulder joint will be crowded.

In essence, if the lifter is not in a perfect position he or she will have to continually adjust his or her feet until the hands and bar lock into the precise position that allows optimal and natural scapulohumeral rhythm and optimal osteokinematics of the glenohumeral joint. And yes this perfectly locked-in position is very precise for each lifter and deviating even slightly can result in greater strain to the surrounding joints and significantly less tension to the targeted musculature. So what are the implications here?

The foam roller allows the lifter’s feet to roll and move with each repetition adjusting perfectly to the precise location needed to dial in the upper body joint segments for optimal pulling mechanics. Although the foam roller does in fact make the lift more strenuous and challenging in terms of stress to the targeted musculature, core, and stabilizers, most lifters will find it significantly easier on their joints due to the continually adjusting nature of the roller that allows them to lock in their ideal body mechanics.

3. PRODUCES GREATER TENSION IN THE CONTRACTED POSITION

Another unique feature of using the foam roller for the inverted row is the increased tension in the contracted position due to the significant anti-shoulder elevation forces involved. In other words, when you row and pull into the top portion of the movement, the body rolls back/up towards the shoulders. As previously mentioned this helps depress and retract the shoulders. However, as you hold this contracted position there are significant forces attempting to elevate your shoulders and roll you forward to the starting/stretched position all of which you must resist. Simply put, if you pause in the top contracted position of the row (as you should) not only are you resisting protraction and flexion forces (pulling you towards the floor and away from the bar) but there are significant forces attempting to elevate your shoulders and roll your body forward/down towards your feet. As a result this top contracted position feels very similar to both a row and a pullup/lat pulldown. In turn, the upper back and lats get absolutely pummeled.

4. REINFORCES ANKLE DORSIFLEXION

Another unique feature of the roam roller is that it forces the lifter to incorporate ankle dorsiflexion during inverted rows. This may seem like a subtle and semi-unimportant component however it’s actually quite critical. In fact the dorsiflexed foot position is perhaps the most subtle but also the most important cue for locking in the inverted row. Here’s why

The ability to dorsiflex the feet and ankles during upper body movements that involve a straight leg position promotes enhanced spinal rigidity and improved shoulder mechanics. There are several reasons for this. First, aggressive dorsiflexion of the ankles and feet helps to produce greater concurrent activation potentiation and irradiation and ultimately increased neural drive up the kinetic chain. Simply put it produces greater activation to all muscles including the working extremities.

The dorsiflexed ankle position also helps place a slight stretch (while simultaneously keeping tension) on the hamstrings, glutes, and calves, thereby promoting improved spinal rigidity, which contributes to better thoracic positioning. That’s because a lengthened posterior chain is more conducive for maintaining a neutral arch and t-spine extension. Simply put it facilitates a more lengthened spinal position, improved postural alignment, and greater upper back activation. This helps to reinforce proper shoulder mechanics as the lifter will find it more natural to fire the lats and centrate the glenohumeral joint. So yes, dorsiflexing the ankles actually translates to improved shoulder function and upper body mechanics. To ensure excessive lumbar extension does not occur focus on keeping your stomach pulled in as you contract your posterior chain and extend your hips.

For athletes, dorsiflexion also does wonders for improving sprinting and running mechanics as it plays a key role not only in gait and postural control but also in sprinting speed and foot and ankle positioning/shock absorption.

TWO ADDITIONAL CUES

There are two other additional cues that are critical not only for inverted rows but for rows in general.

The range of motion should be natural without over-pulling at the top or overstretching at the bottom. When the shoulders and spine have to lose position you know you've moved too far. Over-stretching will result in excessive protraction and lateral rotation of the scapula away from the spine. Over-pulling at the top contracted position (with the humerus traveling significantly past the plan of the torso), will cause the shoulders to elevate and also fall into internal rotation resulting in faulty positioning of the glenohumeral joint. As you’ll notice in the video, my body stops 1-2 inches away from touching the barbell, which is optimal not only for this row but any row including bent over rows, cable rows, and machine rows. This is something I’ve discussed quite extensively in previous writings highlighting how important it is to use optimal range of motion not maximal or exaggerated range of motion. To move further and touch the bar to the chest would result in faulty shoulder mechanics with reduced tension to the upper back and lats not to mention pressure on the glenohumeral joint, cervical spine, and elbows. Incorporating a pause in both the bottom and top position by using an eccentric isometric protocol allows the lifter to find his or her optimal mechanics as each repetition can be precisely executed with proper technique and body alignment.
Besides producing an optimal range of motion, there needs to be a significant degree of t-spine extension just like there would be on any row. As I tell my athletes and clients try to tilt the chest up to the point where it feels like your body and head are about to lean back into the floor while simultaneously keeping the core tight and stomach in. In other words focus on military style posture with an elongated and tall spine including a big chest and tall head. Technically you should be able to take a snap shot of your inverted row and tilt it up 90 degrees and it should resemble perfect standing military-like posture.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Decline Glute Bridge Chest Press on Bench (Kettlebells or Dumbbells)	#3 & #4	3	4	2 minutes	5	2"

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Want to crush your chest and glutes while taking stress of your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion as demonstrated by my awesome clients Ben Lai and Leslie Petch, and moi.

The glute bridge chest press is an excellent exercise for engaging the hips and pectorals while simultaneously performing one powerful pressing movement. In fact I originally tried the traditional glute bridge chest press (standard floor variation) several years ago after reading a few articles by world-renown strength coaches Bret Contreras and Ben Bruno.

Unfortunately for many individuals these can be quite aggravating to my upper neck and shoulders due to cervical compression. The head-off glute bridge chest press variations on the other hand eliminates this issue and actually feels very therapeutic on the shoulders and neck while still deriving the same glute and hip benefits as the traditional variations. That’s because the neck and cervical spine can elongate rather than being compressed into the floor.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pull-Ups with Hanging Band Trap Bar Oscillating Kinetic Energy	#5 & #6	3 (max effort for each set)	4-10 (have partner assist if necessary)	90"	10	2-3"

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OPTION #1

This first exercise is a brutal pull-up variation with hanging band trap bar oscillating kinetic energy. On a side note, my client's knees and hip position are not perfect as he needs higher knee drive and more internal rotation but it’s something we’re working on. Something to keep in mind when doing your own pullups this week.

OPTION #2 | NO TRAP BAR OR BAND OPTION

If you’re looking for a way to scorch your lats, grip, and core musculature all at once, try this over under vertical monkey bars superset with weighted chin-ups demonstrated by my NFL athlete Bryce Jones. This protocol can be done with staggered grip heights as shown in the video (one grip 4-8 inches above the other) or simply done on a straight bar by continually switching from a pronated to a supinated grip each time you re-grip the bar. The key lies in quickly releasing then re-gripping throughout the set as this combination of momentary single arm loading combined with tension in the semi-stretched position annihilates the upper back, lats, grip, and arms. In addition, the core must work overtime to minimize lateral flexion and rotation of the torso as well as swinging that will want to occur. To keep these factors to a minimum the entire musculature of the core and abs as well as the spinal stabilizers will be forced to activate.

Also notice how Bryce switches which hand he leads with mid-way through the set. This is an important feature as leading with one side can develop asymmetries as the body will tend to favor leading with the stronger arm. Once you finish performing at least up and down reps on both sides try cranking out a few additional pullups and chin-ups as Bryce shows in the video. Just be prepared for some serious soreness in the upper back and lats followed by some incredible hypertrophy in the upper body.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Squat Lunging Overhead Press with Dumbbells	#5 & #6	2	5 per side	2-3 minutes	5	2-3"

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Here's a great 2 in 1 upper lower combo using the split squat lunging overhead press that crushes the shoulders and upper body while also blasting the legs. In fact these provide 10 unique benefits.

Kills 2 birds with 1 stone by targeting foundational lower body movement patterns with upper body isolation exercises.
Requires motor control and neuromuscular efficiency in order dial in 2 very distinct and different activation patterns at once. This can be quite effective for improving quality of movement due to the higher level of cognitive engagement required (a necessary element for movement mastery).
Produces greater mechanical tension and metabolic stress to the upper body muscles since the level of control needed to maintain balance and positioning in the lower body (particularly during single leg variations) requires the lifter to use smooth and strict mechanics while eliminating momentum.
Involves greater core activation as the entire abdominal musculature and spinal stabilizers are working overtime to synchronize movements occurring in both the upper and lower extremities, very similar to how the oblique sling functions during rotational movements as well as sprinting.
Teaches the lifter to stay tight and create full body tension which can have tremendous transfer to heavy compound movements.
Requires heightened levels of foot and ankle activation. That’s because performing upper body isolation movements while holding a lower body isometric forces the feet to work overtime to maintain balance and hold one’s position particularly during unilateral variations such as lunges and single leg squats.
Reinforces eccentric induced co-contraction of reciprocal muscles groups in the 90 degree position. Besides crushing the upper body, these upper lower combo drills inevitably require the lifter to hold an intense eccentric isometric position for the lower body. Not only does this crush the legs with high levels of constant tension and increased time under tension, it also reinforces significant co-contraction of reciprocal muscles groups in the lower body during the eccentric isometric holds. That’s because the lifter will gradually start to drift up from their lower body hold unless they aggressively continue to pull themselves into the bottom of the eccentric isometric via heightened co-contraction. This is a critical element of proper muscle activation during any movement as well as something I’ve advocated for years with eccentric isometrics. Fortunately, this is something that is literally required during upper lower body combos in order to maintain one’s 90 degree eccentric isometric for the lower body hold.
Triggers a greater endocrine response and increased boost in testosterone. Although a point of contention among researchers and practitioners, there are various studies as well as anecdotal evidence suggesting that compound movements and exercises that involve larger muscle groups and more overall mass trigger the strongest endocrine response such as elevations in testosterone. If this is the case then most isolation movements would fail to elicit this response due to the lack of larger muscle groups involved. However, combining upper and lower body movements helps remedy this by allowing us to perform upper body isolation movements while still triggering a similar endocrine response believed to be associated with larger compound movements such as squats.
Allows individuals to train lower body movements with high intensity effort yet light loads, ultimately making it a win win for the joints and central nervous system. If you’re looking to deload your joints while maximizing intensity on lower body movements, ULC’s can’t be beat.
Provides a great method for employing biomechanical drop sets. Simply perform the ULC then proceed to simply performing the same lower body exercise without the upper body isolation move. In other words you might do a set of 4-8 bicep curls while holding a squat position. After failure, continue holding the weights and blasting out additional squats as your legs will have plenty left in the tank.

ALTERNATE OPTION

The ability transmit force and coordinate neuromuscular recruitment between the hips, core, and upper torso is vital for any overhead press whether it’s a push press or strict press. Because you’re literally pressing an unstable weight overhead while taking controlled and rhythmic steps, this requires the upper torso, core, and hip muscles to work together synergistically as any energy leak will result in dumping the load. Although it can be performed with any free weight apparatus, bottoms up kettlebells are the most eye-opening in terms of exposing and correcting neuromuscular deficiencies.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Trap Bar Lunge with RNT Band Resistance (Band Optional)	#7 & #8	2-3	4 per side	60"	5	1-2"

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Here's a dead stop trap bar lunge with an RNT protocol (reactive neuromuscular training) using horizontal band resistance. Performing trap bar lunges with anterior band resistance helps to ingrain the cue of pushing through the heel of the front foot which is a critical component of any proper lunge or split squat. With this protocol, placing too much tension onto the front of the foot (which typically leads to anterior knee drift) will cause the lifter to lose their balance and get pulled over until he or she learns to push through the heel of the front leg. This technique also promotes proper lat activation and postural alignment, which is another important aspect of lunges and split squats.

Simply put, this variation teach proper hip hinge and forward torso lean (a critical component of any lunge), while also teaching the athlete to drive through their hips rather than their knees. Don’t be surprised if your glutes and entire posterior chain not to mention your quads get lit up from this combo. Try performing several sets of 5-8 reps per leg wall also controlling the eccentric phase of the lift rather than allowing it to deadfall. Oh and just be sure to go barefoot or perform these in minimalist conditions (i.e. socks or barefoot shoes) as this helps maximize recruitment of the lower extremities by improving activation of the toes, feet, and ankles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Band Strap Straight Arm Lat Pulldown (Bands Optional)	#7 & #8	2-3	6-8	2 minutes	9	2"

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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.