Is the Split Squat Row THE MOST Sadistic Exercise I Know? Lots of people (myself included) do half kneeling rows. https://www.youtube.com/watch?v=NKPGzxMbfHU They're great. They train: Stability Glute activation Lats Anti-rotation and most importantly half kneeling rows put all those things together into one brutally efficient movement for training stability and bracing. But eventually you can't row any more weight, there's just too much on the stack, it pulls you forward and it becomes impossible to maintain position. Truth is, half kneeling rows for more advanced athletes are not even close to being the best "back" exercise for … [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: 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...]
You Should Do This: Battle Rope Row
November 11, 2015 by
Pulling, we all need more. Like a lot more. Like on a set per set comparison, 2:1, pulling to pushing is a good start for most people. IF you've ever been a client you already know that I'm VERY partial to the TRX/ Ring row. I think it's the best rowing exercise going. It's scalable and basically fool-proof, plus and best of all, it's self-limiting. You can do an ugly rep, but you, and everyone else is going to know it instantly and hopefully that's when you stop. So I was looking for new stuff on the Onnit Academy website and saw Battle Rope Inverted Rows and was like whaaaaaaaaaaaaaaaaaaa? So I did them and they're sick nasty.....that means really … [Read more...]
