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 (yes, the song playing in the video is Mad World—pun intended!). But this is one muscle you should give a “shin” about! The tibialis anterior rarely gets any direct attention, yet for muscle balance and lower-leg development, it should…
The general rule of thumb with step-ups is height before load: determine the appropriate step height first, then choose a load that allows you to perform the desired number of reps with good form. With the side step-up in particular, the maximum height is determined by how far forward you can move the working knee—or…
When performing a One-Arm French Press, I prefer using a rope attached to a mid-pulley rather than a bulky dumbbell. The rope offers better clearance and the cable provides smooth, constant tension throughout the entire range of motion. A dumbbell, on the other hand, can be awkward—often forcing people to tilt their head forward to…
Are you using too much body English during standing cable pressdowns? If so, do them lying down! This variation isolates the triceps more effectively by eliminating momentum and reducing compensation from other muscle groups. It’s a great way to truly feel the contraction and get the most out of every rep. Final Tip: Next time…
Take a look at this deadlift variation I’m doing in the video below. 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…
If you’re going to do pull-ups, do them right! Instead of grinding out 3–4 sets of 10 “ugly” reps, flip the script: do 10 sets of 3–4 quality reps. You’ll get a better training response with far less risk of injury. If you struggle to complete even a few solid reps, focus on the eccentric…
First workout of the year and I had the pleasure of doing 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, set the shoulder blades to start, and pause in the top (contracted) position. It’s natural for your range to diminish a…
Looking for a spine-friendly way to train your core? The half-kneeling reverse woodchop fits the bill. It’s a great exercise for developing rotational strength and stability without placing excess strain on the lower back. No cable machine? No problem—grab a dumbbell and you’re good to go. Give it a shot!