Plank Row Know how I kinda harp on: Posterior Chain You can never have enough Ass, Abs and Upper Back Lats are core Today we're going to beat #3 to death, again... Lats Are Core First things first, the "lats" cover a HUGE swath of the body: "Latissimus dorsi is a unique muscle in terms of its anatomical design. It is a relatively thin, fan-shaped muscle, and is one of the largest in the body in surface area, covering a significant portion of the back. It assumes widespread medial attachments to the spinous processes of the lower six thoracic vertebrae, lumbar vertebrae, and sacrum, as well as to the ilium via the thoracolumbar … [Read more...]
Lats are Core: Engage the Lats to Create TRUNK Superstiffness.
June 20, 2019 by
"You've Got a 400lbs Squat cause You've Got 600lbs Legs. But 400lbs Abs" - Louie Simmons, Via Dave Tate See, the key to lifting big weights, athletic performance and staying injury free is, in part, moving the correct thing, at the correct time. The forgotten (or more often ignored) part of that statement is... NOT MOVING WHAT SHOULDNT MOVE. or more accurately Not ALLOWING What Shouldn't Move To Move. This part of the equation is EQUALLY and maybe MORE important. If stuff starts moving, under heavy loads, at high velocities or positions of great instability/ challenge. YOU'R DONE And in my opinion probably exponentially exposed to tissue … [Read more...]
You Should Do This: Pendlay Row
June 13, 2019 by
If you've been around here for a minute you've heard this: "Muscles up Front are for Show, Muscles in Back are for GO!" or more eloquently put "You Can Never Have Too Much Ass, Abs and Upper Back" I've had lots of clients that were: Anterior dominant Kyphotic <----generally flexed forward. This is mostly through the thoracic spine. Quad dominant Weak Core And to some extent all of those can, and do, usually result in some movement or orthopedic issues. <---yes, these are typically related. But I've had very few clients who were: Posterior dominant Glute dominant Overly strong core Too thick in the upper … [Read more...]
You Should Do This: Row W/ Miniband Around Wrist
April 24, 2019 by
Han Solo and Chewbacca Penn and Teller Bill and Ted Wayne and Garth Mulder and Scully like all great combos the sum value of the system is greater than the individual value(s) of both parts combined. Somehow a great combination makes 120% where only 100% should exist. The TRX Row With Miniband Around the Wrists is no exception. Most combination exercises suck because one of the exercises isn't really challenged at all. In things like lunge into biceps curl or Deadlift into shoulder press, half of the movement is basically just going through the motions. This isn't that because really, you're not combining exercises, you're just adding a … [Read more...]
You Should Do This: Kettlebell Batwing Gorilla Row
January 2, 2019 by
Want Healthy Shoulders? You need to pull more. A good rule of thumb is you should be pulling, or more specifically horizontal pulling, ie rowing vs pushing, ie benching in a volume of 2 or 3 to 1. That means 2 or 3 sets of pulling exercises to every pushing exercise. Keep in Mind: You need to PUSH the rowing weight harder than you probably are already. Too often people will institute this 2:1 rowing to pressing ratio, but the pressing is done with intention and effort and the pulling is done half heartedly with 50% weights. A Sometimes Foolproof Way to Ensure The @or 3:1 Ratio Happens Calculate your total volume. Volume, not sets. Volume= … [Read more...]
You Should Do This: Chest Supported Dumbbell Row
December 8, 2017 by
Can you pinch your shoulder blades together? No, Your WHOLE shoulder blades...top to bottom, equally, so they are relatively flat against each other in the back? If it's just the top portion and you look like this: Nahhhh, man, no good. It should look like this: Can't do that? Don't worry, you're not alone. Sit like a sack of shit Desk Jockey all day and you're not going to have very much of the stand ya up muscles. Truth is: "You Can Never Have Too Much Ass, Abs or Upper Back" Most folks have sh@tty upper back development and scapula movement. Annnnd it's a wonder why we have so many neck and shoulder issues.... Am I Right???? So We Should … [Read more...]
You Should Do This: TRX Row
October 9, 2017 by
If I could do only one pulling (rowing) motion what would it be? "100% it would be the TRX row." In my opinion the TRX is the greatest row machine ever built. It's scales easily from beginner to advanced, it's self-limiting, and it's almost foolproof. Plus, and mostly its one of the best tools I've found for training the lost art of scapular retraction. True, you can overdo it. But in my, desk jockey, sitting all day slumped over, world, 9/10 people have a real issue pulling those shoulders down and back, pinching the shoulder blades together in the back. So we NEED to train scap retraction and depression and need to be able to do it with a tool that … [Read more...]
You Should Do This: Modified Rope Climb
December 9, 2015 by
This may be the most deceptive exercise EVER. I saw it on Onnit Academy and thought... Ehhhh, that's probably hard on the grip, but not much of a challenge really. WRONG. The first time I did this I had to re-learn a valuable lesson: I SUCK.....BAD. Here's what you need: Battle Rope (or any rope for that matter) Rack (or anywhere to attach it for that matter) Vice Grips for hands Modified Rope Climb: Youtube Version Key Points: Tight line, ears through ankles or knees (if bent) Abs and Glutes on. Shoulders in the joint (tension on the back side) CRUSH the rope...<---this is of the utmost importance if you didn't figure that … [Read more...]
