You Should Do This: Floor Press

The Floor Press: It's nothing more than a bench press without the bench. <---like you couldn't figure that one out.  Why It's Awesome: Limits the range of motion at the shoulder joint. It's pretty hard to "dump" (approximation the Humerus) the shoulder forward with these. MUCH easier on the lower back than the bench press cause the legs are out of the equation. The floor provides MUCH better feedback than the bench for maintaining shoulder tightness (packing) and driving the shoulders down into the ground to press the weight. Full Pause or Touch and Go?  Either.... Full Pause Floor presses are GREAT for building speed, starting strength and … [Read more...]

You Should Do This: Superman Mobility

There are some near universal truths when I get a new client: 1: They lack Thoracic Mobility/ scapula control 2: They lack glute activation/ strength 3: They create motion from the lumbar spine, and consequently have overactive spinal errectors (low back muscles) I would guesstimate that I see all three of these in a new client 90% of the time (cause, they are somewhat interrelated) and at least 2 of the three get hit about 95% of the time. And it all goes back to our flexed forward, low amplitude/ low velocity world. If you're always sitting, hunched over a screen, in a box, or in front of a box, you're probably not: Sitting up straight, shoulders in … [Read more...]

Pressing Through Your Heel Is NOT Flexing Your Ankle…

Can you?  "Feel Your Heels" And I don't mean "do you logically realize that you do, in fact, have a body part (the calcaneous) that is in the lay mans terms called to as the "heel". But, can you actually "feel" it? Like right now? Feel it, as in, manage not only the pressure on the heel but where the pressure is and maybe even alter the pressure points? And I'm NOT talking about flexing the ankle and pushing off the back edge of the foot. (More on that a bit later) But instead, just feeling and maintaining pressure in the whole heel. I'm willing to bet you can't. I know this because probably 80% of the people I train have trouble doing just … [Read more...]

Why I Love Zerchers and You Should 2

Do you know where Zercher Squats came from? Prison... Supposedly the Zercher squat came about because there are weights, but no racks, in the joint. They needed a way to squat and figured out that they could pick up a lot of weight off the ground in the crooks of the elbow. Zercher Squat. Ed Zercher came up with this squat variety many years ago. In 1966 or 1967, I read about a prisoner by the name of Robert Barnett, who had just pulled a 675 deadlift at 165 BWT. He related that the Zercher squat was responsible for his success. He reported that his best was 395 x 5 reps done off the floor.- Louie Simmons I don't know if that's the truth, but it's a hell of a … [Read more...]

You Should Do This: Modified Rope Climb

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

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...]