Elevate your core workout with the Hanging Garhammer Raise. Great for targeting the lower abdominal region, this exercise heightens activation below the belly button while minimizing hip flexor involvement (compared to hanging knee raises or leg raises). Whether you’re a beginner starting on the floor or a fitness pro tackling the hanging version, it’s a…
Radial and ulnar flexion are two unrehearsed motor patterns that you should train periodically. Learn where to place these movements in a periodization plan with other wrist and forearm exercises at this LINK.
It’s such a mad world these days that many people neglect to train their tibialis anterior. This is one muscle you should give a “shin” about! The tibialis anterior rarely gets any attention, but for muscle balance, you should train it directly at least every other program. A resistance band is a great way to…
The general rule of thumb with step-ups is height before load: determine the appropriate height first, then choose an appropriate load to accomplish the reps you plan to perform. With the side step-up in particular, the maximum height is determined by how far forward you can move the working knee, or put simply, how much…
When performing a One-Arm French Press, I prefer to use a rope attached to a mid-pulley rather than a bulky dumbbell. There’s ample clearance with the rope and the pulley provides smooth and constant tension throughout the movement. A dumbbell can be cumbersome and often people tilt their head forward to avoid a concussion!
Are you using too much body English during standing cable pressdowns? If so, do them lying down!
Nothing earth-shattering here, right? It looks like I’m not lifting much weight except when you consider that I’m using the Apollon’s Axle. This 2-inch bar is much thicker than the standard Olympic barbell, which is about half the diameter. And by doing these deadlifts in a slow, controlled fashion from a deficit (i.e., on a…
If you’re going to do pull-ups, do them right! Instead of doing 3-4 sets of 10 “ugly” reps, do the opposite! Do 10 sets of 3-4 “quality” reps. You’ll get a better training response with less risk of injury. If you struggle to do a few reps in good form, then work on the eccentric…
First workout of the year and I had the pleasure to do horizontal ring chin-ups (also known as inverted rows). This is a great exercise if it’s done right! Three key points: brace the core and set the shoulder blades to start, and pause in the top (contracted) position. It’s natural for your range to…
The half-kneeling reverse woodchop is a great “spine-friendly” core exercise. If you don’t have access to a machine, use a dumbbell. Give it a shot!