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Heavy/Intense Back Workout

- Deadlift Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pullover with Kettlebells or Dumbbells	#1,#2,#3	3-4	5 per side	60"	7-8	2"

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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. Besides crushing your upper back and lats, triceps, chest, shoulders, and core, here’s why this exact combination is so effective when applied to pullovers. Read the full article at https://www.advancedhumanperformance.com/blog/the-ultimate-pullover-for-functional-hypertrophy-strength

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Deadlifts (Squat Stance Recommended or Trap Bar)	#1,#2,#3	5	5,3,2,1,5	90"	9-10	N/A

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The squat-stance deadlift is very similar to the technique the great powerlifter Ed Coan used to break numerous deadlifting records.

KEY POINT #1: The squat-stance deadlift is the most natural, safe, and effective deadlift technique for a majority of lifters.
KEY POINT #2: The squat stance deadlift is very conducive for strength and hypertrophy as it typically allows the lifter to handle the heaviest loads with the safest mechanics.
KEY POINT #3: Ed Coan used a very similar technique (semi sumo or modified sumo deadlift) with great success. There’s no reason why you can’t do the same.

SQUAT-STANCE DEADLIFT | 5 KEY EXECUTION POINTS

When it comes to proper execution of the squat-stance deadlift the position and mechanics should feel very simple and natural. If you were going to pick up a heavy kettlebell, stone, or any heavy object off the floor this is the position/technique you would most likely assume. To executive the squat stance deadlift properly you must remember to concentrate on five key areas, specifically (1) foot positioning, (2) stance, (3) hand placement, (4) hip, torso, and knee positioning, and (5) the pull.

EXECUTION POINT #1: FOOT POSITIONING

For the squat-stance deadlift, foot positioning is key. Unlike the sumo deadlift where the feet tend to rotate outwards in excess of 45 degrees, the feet should be kept relatively straight (0-10 degrees of toe flare) for the squat stance deadlift. This is one of the major modifications I suggest that’s different from the semi-sumo deadlift used by Ed Coan as he also had significant toe flare. Although the exaggerated toe flare may initially feel like a quick fix for increasing deadlift strength, the long-term effects on hip function are undesirable to say the least.

In fact many powerlifters who use an excessive toe flare on the squat or sumo deadlift end up destroying their natural lower body mechanics. Because their feet and hips have spent so much time in excessive external rotation this becomes their go-to movement strategy for any lower body movement including walking and overall gait mechanics. In fact when you examine the walking gait of many powerlifters they look like an overstuffed cowboy from the wild west who just got off a marathon horse back ride as their hip mechanics are aberrant to say the least.

Over time this can lead to a variety of lower body impairments and pain-related syndromes including chronic hip inflammation. In reality once the lifter learns how to activate their feet and ankles properly, the relatively straight foot position (0-10 degrees of flare) will actually produce the greatest strength increases. Rather then allowing the feet to passively settle on the floor (a very common by-product of excessive external rotation), keeping the feet relatively straight and pushing the knees out transmits the greatest foot and ankle torque into the floor ultimately maximizing fore production. This is something Kelly Starrett has discussed in regards to squatting, however the same principles apply to other lower body movements including the deadlift.

Furthermore because activation starts with the feet, the greater the innervation signals from the foot and ankle complex up through the kinetic chain, the greater the muscle activation not only in the legs but also throughout the entire body.

Simply put, unless you’re an aspiring ballerina performer, a relatively straight foot position (0-10 degrees toe flare) is something that should be used on nearly all exercises including the squat stance deadlift (as well as other deadlift or squatting variations) regardless of individual differences in anthropometrics. That’s because it helps to promote the most functional, natural, and athletic body mechanics. Additionally, it maximizes foot and ankle activation, which is critical for overall movement mechanics as it increases neural signaling and body alignment throughout the kinetic chain.

In reality once the lifter learns how to activate their feet and ankles properly, the relatively straight foot position (0-10 degrees of flare) will actually produce the greatest strength increases. If it feels unnatural it’s because your feet and ankles are weak and dysfunctional and therefore need to be trained with appropriate neuromuscular re-education techniques. This is a topic that should not be overlooked (which it commonly is) as I’ve seen this make or break functional movement patterns in my own athletes and clients.

EXECUTION POINT #2: STANCE

Use a position that falls anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than shoulder width. In general the feet will range from 2 -3 feet apart (when measuring from the outside of the feet). This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance.

EXECUTION POINT #3: HAND PLACEMENT

Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. It should feel as though bar is positioned between the feet and legs rather than in front of them. With this in mind the grip will be anywhere from roughly 1-2 feet apart. The key is making sure the arms can fit between the legs without running into the knees. For those who choose to take a slightly narrower stance, a portion of the hands may actually be inside the knurling on the smooth portion of the bar. As long as grip strength is sufficient this shouldn’t be an issue.

On a side note don’t be surprised if visually it appears as though your elbows have a slight bend in them when performing this variation. This is more of an illusion as the closer grip can give the appearance that the lifter is pulling with the arms. They key is to focus on keeping the arms as straight as possible without letting the biceps get involved. Think of your arms as hooks while letting the hips and legs do all the work.

EXECUTION POINT #4: HIP, TORSO, AND KNEE POSITIONING

The lower body mechanics will be nearly identical to a low-bar squat. Focus on pushing the knees out and keeping the hips pushed back as far as possible while still keeping the chest out. Focus on keeping a natural but not excessive arch throughout the spine while keeping the head in a neutral position.

The torso will be bent over to approximately 45 degrees which maximizes the ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. This ideal position seen in the squat-stance deadlift is something that cannot be duplicated with either the sumo or conventional pull. The reason for this is based on simple biomechanical analyses of hip function.

The farther back the hips set at the beginning of the pull the more the lifter can rely on powerful hip extension mechanics to perform the lift which is generally a positive factor. However, this typically requires a more bent over torso position as witnessed with the conventional deadlift which unfortunately places greater shear stress on the spine.

The sumo deadlift while easier on the spine minimizes the “cocked back” hip hinge position as the ultra wide stance and extreme external rotation of the feet essentially pushes the hips forward at the bottom of the pull. This curtails the lifter’s ability able to coil the hips back to their most flexed position inevitably minimizing the sling shot effect of the hips on the concentric phase. In contrast, the squat-stance deadlift allows the lifter to pick and choose the best mechanics of the sumo and conventional pulls while disregarding the negative features previously mentioned. The 45-degree bent-over torso position does just that.

EXECUTION POINT #5: THE PULL

After pre-loading the musculature by pulling slack out of the bar, focus on locking the spine tightly into position by squeezing the daylights out of your lats. Unfortunately, most individuals have difficulty wrapping their head around the idea of flexing their lats on deadlifts as pulling their shoulder blades down and back throughout the movement can feel awkward to near impossible at times.

However, this is often a result of the deadlift mechanics not feeling natural or conducive to their body. The squat stance deadlift on the other hand feels extremely natural allowing the lifter to set their hips, spine, and lats very tightly from the beginning to the end of the movement. Besides significantly reducing the risk for injury, this also maximizes the total load the lifter can handle. In fact every athlete I’ve shown this deadlift variation to inevitably expresses how natural, strong, and simple the mechanics feel.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Med Ball Overhead Toss	#1,#2,#3	3	3	2-3 minutes	7-8	N/A

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When it comes to ingraining proper hip mechanics and triple extension, my go-to training tool is the medicine ball hip toss (behind the back). Not only does it provide a very natural and instinctive movement for the athlete to produce maximal power, but the violent hip drive and triple extension (of the hips, knees, and ankles), very closely mimics the same hip mechanics used during Olympic lifts.

Here’s one of my awesome powerlifting and bodybuilding clients Ben Lai showing how it’s done with a 40 pound medicine ball. Also notice the slow-motion clip (the second half of the video) where the video momentarily pauses in the maximal triple extension position.

This illustrates exactly what needs to occur not only on this drill but on a variety of explosive movements including snatches and cleans. Also notice the optimal hip hinge mechanics that precede the explosive extension. This phase of the movement is just as important as it sets the hips up for the most violent and explosive contraction. If the lifter drops the hips too much and turns the movement into more of a squat (a common problem resulting from lack of proper hip mechanics) this greatly decreases torque and power as it compromises both neuromuscular recruitment, biomechanics, and optimization of proper force vectors.

When it comes to Olympic lifts, many athletes struggle to reach complete triple extension oftentimes shortchanging the final phase of the hip drive by attempting to jump and leave the floor too soon (typically before the hips ever reach maximal extension). I refer to this as the “early jump syndrome” and it’s one of the most common mistakes than many “performance experts” and coaches still teach. Rather than jumping, stomping, and purposefully trying to leave the ground, focus instead on pushing through the ground as long as possible (while still producing a powerful and violent movement) as this will allow the lifter to drive into the ground and produce the largest impulse on the bar. As soon as the lifter’s feet leave the floor they no longer can produce any force on the bar. This is a topic that’s been extensively researched with ample support for this ideology.

By keeping the feet in contact with the floor for a longer period it not only optimizes force production but it also sets the lifter up for a better catch. That’s because reaching full triple extension helps create a better bar path where the bar travels up and slightly back towards the lifter rather than up and slightly forward (the common yet faulty bar path experienced with the “early jump” syndrome). The medicine ball hip toss not only represents the perfect exercise for ingraining complete triple extension but it reinforces the idea of keeping ground contact through the majority of the lift. That’s because it feels very unnatural to intentionally try to jump or at least “early jump" when performing a medicine ball toss. In fact, no athlete would ever intentionally do this. The same concept should be applied to cleans and snatches as the movement is actually quite similar especially the hip extension component.

With that said if the lifter reaches triple extension so violently (on cleans, snatches, or tosses) that it propels the lifter slightly vertically causing them to get momentarily airborne, then that’s fine. However, intentionally trying to jump and leave the floor is one of the worst cues as it often detracts from full hip extension and sacrifices significant power and torque.

Lastly, many Olympic lifters do momentarily leave the ground when performing snatches and cleans. However, this is not so much a result of trying to jump but more so a result of attempting to move their feet out wider so they can drop/pull themselves under the bar and catch the weight. With this in mind, unless you’re attempting to compete in Olympic weightlifting, I recommend keeping the feet in the same spot throughout the lifts without lateral movement. Regardless, if you do achieve a slight airborne effect, the key is the hips must fully extend first, otherwise you’ve compromised your mechanics and your power.

For the medicine ball hip toss I typically recommend using an 8-15 pound ball for beginners and intermediates, and a 15-50 pound ball for more advanced/larger athletes. Because it’s a power movement the key is to ingrain maximal power into your central nervous system while minimizing fatigue.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg RDL and Rows (Barbell, Trap Bar, or Dummbbells)	#4,#5,#6	3	2+2 per side (see notes)	90"	8-10	2"

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OPTION #1

NOTE: The 2+2 protocol indicates the lifter should perform 2 rows per every RDL. For example, with each leg one will perform 4 total rows and 2 total RDLs for a total of 8 rows (both sides) and 4 RDLs (both side) per set.

For this next exericse (the single leg RDL and row) focus on setting the upper back and shoulders while maintaining a 90 degree bent leg position of the back leg and driving that opposite heel towards the ceiling. The Angles90 handles this allows the lifter to rotate their grip thereby maximizing scapulohumeral rhythm for joint health as well as upper back and lat squeeze for hypertrophy.

OPTION #2

Want to light up your entire posterior chain? Try this GHR (glute ham raise) barbell row with horizontal RNT (Reactive Neuromuscular) band resistance. This move provides 5 benefits.

The GHR row forces the lifter to engage their entire posterior chain and postural muscles from head to toe as the glutes, hamstrings, erector muscles, lats, mid back, rear delts, & neck extensors must work overtime to keep the lifter upright.
Firing all of the postural muscles so aggressively with such high levels of full body tension automatically helps clean up body mechanics & lifting form as it eliminate energy leaks & misalignment throughout the kinetic chain.
Rows on the GHR help reinforce proper 90 degree rowing mechanics as it’s almost impossible to over-row & pull past 90 deg if you use controlled lifting technique. Just remember, optimal range of motion on rows & most movements is roughly 90 degrees. More in my book MOVEMENT REDEFINED.
The RNT horizontal band resistance helps create greater tension in the lats as the band tension is attempting to elevate the shoulders & pull the bar forward. Think of this is a combination row & straight arm lat pulldown. Additionally for those who are too trap & shoulder dominant on rows these provide a quick fix as they cue the lifter to use the lats not the traps & shoulders.
One of the most common mistakes on rows is allowing the shoulders to over protract & round in the stretched position. Ideally we want natural levels of protraction which is much more subtle than what most coaches realize. Simply, think tall posture without shoulder rounding or allowing the body to relax & collapse at the shoulders. The combination of GHR station & RNT band resistance forces the lifter to maintain perfect posture & stay fully engaged neuromuscularly which makes it almost impossible to collapse at the bottom or use excessive protraction.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg T Bench Chest Press with Knee Drive	#4,#5,#6	3	4-5 per side	60-90"	8	2"

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For this chest press, focus on driving the opposite knee as hard as possible towards your face while attempting to create a double 90 degree angle in both legs. Because of the T-bench position the harder you drive with your hips, the more this will open up the chest & T-spine allowing you to create stronger co-contraction with your upper back and lats on the eccentric. This ends up maximizing power and force on the concentric due to the subsequent eccentric induced reciprocal inhibition (think coiled spring effect). Additionally, focus on keeping the feet & hips perfectly straight.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Ring Pullups	#4,#5,#6	3	4	2-3 minutes	8-9	2-3"

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Here's one of my athletes and competitive powerlifter/bodybuilder performing heavy weighted ring pull-ups. Ring pull-ups are great closed chain movement for working the entire upper back, biceps, and shoulder stabilizers. Keep the chest tall throughout and squeeze the lats to fully engage the back.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Front Curled Bulgarian Squats	#7,#8,#9	2	5 per side	60"	5	2"

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The front curled squat protocol is one of my favorite ways to clean up lower body mechanics. It can also be applied to lunges and split squats as well as good mornings as shown here by NFL athlete Taylor Heinicke. With that said the front curled squat and variations thereof provide 7 unique benefits over other squat variations particularly when combined with the eccentric isometric protocol. Learn more about eccentric isometrics here.

As previously alluded to the front curled squat is probably the single most simple and user friendly squat I’ve ever used so much so that just about every athlete and client I work with will have these incorporated into their routine in some form or another.
Although the effects are similar to a goblet squat, the front curled squat tends to be more conducive for maintaining optimal t-spine, shoulder, and neck mechanics. That’s because the arms can spread apart naturally (emphasizing external rotation of the shoulders) rather than feeling overly crowded (oftentimes contributing to internal rotation) as they would be if you were holding a single dumbbell with a close grip. Additionally as the load gets heavier with goblet squats, the bulky nature of the dumbbell tends to feel quite awkward. This is a non-issue with the front curled squat due to the more natural position of the dumbbells.
The front curled squat is also incredibly similar to a front rack kettlebell squat. While the front rack kettlebell squat is one of my personal favorite squatting variations, some individuals tend to find them very awkward as they do involve a moderate learning curve. The front curled squat on the other hand doesn’t have these issues as they’re very conducive for every level of athlete with little or no learning curve involved.
One of the most common statements every athlete will make after first performing the front curled squat is how intense they were not only on the legs but also the core and upper body as the shoulders, biceps, upper back, abs, and entire lower body get crushed.
Few gyms have dumbbells that exceed 100 lbs. As a result stronger athletes tend to struggle overloading the goblet squat. The front curled squat on the other hand has no such loading limitation unless of course you can easily hold two 100 pound dumbbells in each hand and squat with perfect mechanics.
Similar to the goblet squat or front rack squat the front curled squat reinforces a more upright torso position and punishes the lifter if they excessively bend over at the waist. However, the front curled squat requires even more precise form as it’s incredibly unforgiving and will punish even the slightest bit of excessive forward tilt. Essentially this will cause the dumbbells to get yanked down and out of position. That’s because an excessive forward tilt with the front curled squat places extreme tension on the relatively small biceps muscles causing them to give out if there’s too much tension. The goblet squat or front rack squat on the other hand aren’t quite as unforgiving thereby allowing the lifter to get away with subtle form aberrations.
The front curled squat is perhaps the single most versatile squat variation as the various modifications make it suitable for loading in a single arm or single leg fashion as well as lunges and Bulgarian squats, not to mention the use of barbells or dumbbells. The use of barbells also makes the implementation of accommodating resistance quite simple and effective while also allowing for near limitless loading capabilities.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
BANA 2:1 Eccentric Overload Row on Offset Leverage Landmine	#7,#8,#9	2	8 per arm	90"	8-10	2"

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OPTION #1

Although the eccentric accentuated BANA 2:1 method is one of the most effective self-assisted eccentric overload methods, you essentially have a slight break mid rep as you use the other limb to assist the unilateral side. For instance during the concentric phase of any standard BANA exercise (i.e. machine chest press), both limbs will work equally, essentially providing a form of rest.

The offset leverage landmine protocol on the other hand allows the lifter to focus predominantly on one side & crush it with ma intensity as the assisting arm can only provide very light partial assistance on the concentric rather than complete assistance.

As a result both the eccentric & concentric phases end up being close to maximal effort rather than the concentric simply being a “throw away” portion of the movement that provides minimal stimulus. In other words, both the eccentric & concentric phases provide an ample hypertrophy stimulus.

The other reason this is so effective is the eccentric co-contraction element of the protocol which happens to be a critical component of optimal neuromuscular efficiency during all movement. It just so happens this method reinforces it. For instance, during the chest press, the assisting/non working arm is forced to snap into an aggressive rowing position to pull the arm out of the way.

This in turn creates enormous lat activation & co-contraction of the chest & back during the eccentric, which produces very strong concentric contractions due to enhanced reciprocal inhibition where the back muscles release on the concentric. Simply, it creates a slingshot effect or spring loaded mechanism that sets the lifter up for max concentric torque & muscle activation.

OPTION #2

The traditional single arm dumbbell row performed with one knee on the bench is considered a classic back movement and a staple in many bodybuilding programs. Unfortunately the movement can become quite awkward particularly as you progress into heavier loads as the thickness of the dumbbell can contribute to flaws in body mechanics and overall shoulder positioning. Simply put, rather than pulling the weight in the appropriate position towards the stomach and hips (with the elbow close to the body), the thickness of the dumbbell can oftentimes cause the lifter to row the weight higher to their upper torso (with the elbow excessively flared and the shoulders elevated) to avoid having the dumbbell run into their thigh. In other words it can contribute to faulty mechanics.

A solid alternative to this is using a kettlebell as the hanging nature of the load helps resolve this as it sits naturally between the legs. Unfortunately this presents another problem, namely adequate overload as most gyms don’t carry kettlebells past 50-70 lbs. Even if you’re fortunate enough to train at a facility that carries 100 pound kettlebells, this still doesn’t present enough overload for stronger lifters particularly because the single arm row is very conducive for overloading.

However, by applying the band resistance method not only does this resolve the overload issue as the lifter can apply as much tension to the kettlebell as necessary, but it also resolves the issue of optimal body mechanics and joint positioning. Simply put the lifter doesn’t have to be concerned with the thickness or size of the weight running into their thighs. They can row the weight straight up with optimal mechanics rather than feeling the need to contort their body as a means of preventing the weight from running into their legs. In other words you get the best of both worlds – maximal overload and optimal body positioning.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bottoms Up Half Kneeling Press	#7,#8,#9	2	3 per side	2-3 minutes	7	2"

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Here’s an overhead pressing variation that involves 2 of my favorite methods namely the bottoms up kettlebell protocol with the half kneeling position. The combination does wonders not only for improving shoulder function and overhead mechanics but also for working the stabilizers of the core, hips, upper back and triceps. Essentially the lifter is forced to use controlled technique and smooth mechanics to maintain balance and control during the lift as there is significant instability from head to toe.

There are several components I would like to point out in this video. First, notice how ben is keeping an approximately 90 degree angle in the front knee without allowing significant anterior knee drift. This is accomplished by keeping the hips set back throughout and keeping the core tight which leads to my next point.

You’ll notice how Ben achieves ample t-spine extension particularly in the bottom or eccentric portion of the press which is critical for proper overhead pressing mechanics. You’ll also notice how the extension occurs from the upper back and t-spine rather than the low back and lumbar spine. This is accomplished by bracing the abs and keeping the core tight while also not allowing the hips to drift forward.

Lastly you’ll notice that Ben doesn’t collapse in the bottom of the press but instead pauses the eccentric isometric at 90 degrees. This represents the optimal range of motion not only for this movement for a majority of compound exercises. Unfortunately most lifters allow their arms to collapse when performing kettlebells which defeats the purpose of maintaining optimal shoulder stability, joint integrity, and proper upper body mechanics.