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Pullover

Pullover

The pull over develops anterior chain strength by having the athlete raise their legs and pull themselves over the bar. It is the easiest way to get on top of a pull-up bar. Cues: Start in a full hang Perform a pull-up Raise the legs in front and lean back as they...

Rope Pull-up

Rope Pull-up

The rope pull-up places greater demand on the top arm. By lowering the bottom hand you can develop greater and greater strength of the top. It is a tremendous builder of hand and grip strength and is a progression towards the one arm pull-up. Cues: Grasp the rope with...

Ring Pull-up

Ring Pull-up

The strict pull-up on rings has all the benefits of a traditional pull-up, but allows the arms to move in a more natural motion. It is useful for anyone experiencing pain during pull-ups, as well as developing the ability to pull higher more comfortably than on a...

Straight Arm Reverse Plank

Straight Arm Reverse Plank

The straight arm reverse plank builds powerful triceps and mobile shoulders. The posterior chain is used to assist raising the hips and supporting in a powerful extended shoulder position. Cues: Use an elevated surface that allows you to fully extend the hips Open the...

2DB Front Rack Squat

2DB Front Rack Squat

The dumbbell front rack squat is a low intensity squat that requires more stabilization than barbell movements. It is great for conditioning, or building strength that supports heavier lifts. Cues: Secure the weights in the front rack position Keeping elbows high and...

DB Clean + Thruster – Single Arm

DB Clean + Thruster – Single Arm

The single arm dumbbell clean + thruster is a unilateral conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting. Cues: Start in a deadlift position with the dumbbell on the ground in between...

DB Clean + Thruster

DB Clean + Thruster

The dumbbell clean + thruster is a conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting. Cues: Start in a deadlift position with the dumbbells on the ground in front of your feet You can...

2DB Bent Over Row

2DB Bent Over Row

The 2DB bent over row is pulling exercise that places additional emphasis on core strength as well as the hips and hamstrings. Cues: Hinge to approximately 90 degrees and row one DB to the chest, alternating each rep Retract and depress the scaps as you row Neck...

2DB Bent Over Row – Alternating

2DB Bent Over Row – Alternating

The alternating bent over row is pulling exercise that places additional emphasis on core strength as well as the hips and hamstrings. Cues: Hinge to approximately 90 degrees and row one DB to the chest, alternating each rep Retract and depress the scap as you row...

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