Here’s an exercise you may not have seen before: the seated one-arm thick-bar javelin press. In the video below, I’m using an Apollon’s Axle.
I picked up the movement from Stéphane Cazeault of KILO Strength Society. Stéphane performs it standing in a staggered stance, but if you don’t have enough height in your power cage, the seated version works just as well—and offers a unique challenge by eliminating leg drive.
Don’t be fooled by how it looks—this exercise is tougher than it seems! Start with an empty bar and gradually work your way up.
In the video, I’m using a 4-1-X-1 tempo for 4 sets of 6–8 reps. Give it a shot!
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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