For several weeks now, 15-year-old Joseph has been working hard on hanging-band squats and assisted chin-ups. Friday night he was able to see what effect that type of training has had.
After working up to 45 pounds per side on hanging-band squats, he was ready for conventional squats with the “big plates.” No problem! Now, we’ll stay at that weight for a while and own it, working on range of motion and form.
Doing just a single chin-up seemed almost impossible for Joseph at one time, but that’s no longer the case. He can now complete one unassisted chin-up, and his numbers will only improve from here!
Take-Home Message: Train hard. Stay consistent. Progress will follow.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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