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Gorilla Row
The gorilla row uses a bracing arm against the ground to anchor and allow for heavier rowing and bigger gains. Cues: Brace in a powerful stance and lock your supporting elbow strongly to support your torso Row the dumbbell by retracting and depressing your scap as you...
Kettlebell Front Rack Squat
The kettlebell front rack squat is utilized to create uneven loading in the squat. It is a lower intensity exercise, but useful to learn body awareness and coordination in conjunction with working muscles that may not activate during bilaterally loaded squatting...
Kettlebell Front Rack Hold – Single Arm
The kettlebell front rack hold is utilized to develop shoulder stability and an understand of how to do so consciously. The front rack is common in many exercises and the hold is the starting point to be able to do it correctly.Cues: KB rests on the top of forearm and...
Kettlebell Deadlift – Single Leg Ipsilateral
The single leg ipsilateral, or suitcase, deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.Cues: Start with kettlebell outside of foot Use...
Kettlebell Deadlift – Single Leg Contralateral
The single leg contralateral deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.Cues: Start with kettlebell outside of foot Reach across...
DB Curl With Supination – Alternating
Supination of the dumbbell emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.Cues: Alternate each rep Supinate the wrists as you curl the weights...