NFL athlete Bryce Canady demonstrates the power rack eccentric potentiation (PREP) method of overloading a slow negative.
Single-leg trap bar exercises in the style of the Reeves deadlift (hands on plates, not bar) provides the perfect stimulus for crushing every muscle in the body.
This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.
Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.
It's a common mistake. Here's what it looks like and how to fix it.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.
Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.
This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.
Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
Boost tension, cellular swelling, and create occlusion with this curl variation.
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.
This dip variation not only looks cool, it teaches you to perfect your form and prevent sag on regular dips. Hits your core too.