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Exercises

My 3 Favorite Exercises for Sexy and Stable Shoulders

Let me start by making one very important point: Not everyone can, or should, barbell press. And taking that a step further, there are plenty of people who should be excluded from other big-bang exercises and variations as well. Whether we’re talking bench pressing variations, chinning variations, or even most rowing variations, some people need […]

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4 Reasons EVERYONE Should Squat with Chains

Not only is squatting with chains one of the coolest things you can do in the gym, but it can be one of the most effective as well. I was originally turned onto the concept by powerlifting legend Louie Simmons. Louie was using chain squats to improve the lifting speed of his powerlifters, and as […]

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Squat

The squat may be the single most important lift you can perform in the gym. When properly executed, the squat is not only an amazing tool for strength development, but it can promote fat loss or muscle gain (depending on your nutrition), and it can reinforce mobility in almost all the major joints of the […]

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Conquering the Chin-up

Chin-ups and pull-ups should be a staple exercise in virtually everyone’s program. Regardless of whether your goal is to build a massive back, develop a stronger bench press, or even to lose body fat, mastering chin-ups can help you get there faster. Unfortunately, people struggle with chin-ups for a variety of reasons.

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A Killer Chin-up Variation

In today’s edition of Exercise of the Week, we’re going to cover a sweet variation on an old-school strength exercise.

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Exercise of the Week: Supine Face Pulls

I know many of you out there are fans of the face pull, so here’s a cool variation that I think you’ll enjoy. The supine face pull is performed in exactly the same fashion as the traditional version – thumbs up grip, pull towards your face/neck, etc.  The big difference here is that when you’re […]

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Exercise of the Week: External Rotation on Knee

In today’s edition of “Exercise of the Week,” we’re going to cover a simple, yet effective, rotator cuff exercise. The external rotation on knee not only helps develop strength in the shoulder external rotators, but can also help you discern the difference between actual shoulder rotation and scapular motion. Finally, training in the scapular plane […]

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Exercise of the Week: The Tall Kneeling Series

(Note: I actually wasn’t going to post this today, but since I have a few extra minutes, here goes!) In this edition of Exercise of the Week, I want to discuss two of my favorite core training options: The tall kneeling cable chop and the tall kneeling cable lift. Gray Cook wrote an entire article […]

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Exercise of the Week: Prone Row to External Rotation

The prone row to external rotation is a simple, yet effective exercise for improving scapular stability and external rotator strength at the shoulder.  At IFAST, we often use these in the early stages of training to improve motor control.  Once motor control is improved, all the “big-bang” exercies like dumbbell rows, chest supported rows, PNF […]

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Exercise of the Week: Crossover Step-ups

In this week’s edition of “Exercise of the Week,” we’re going to feature a new favorite at IFAST: The crossover step-up. Now before everyone begins spewing hate and calling me a “functional” guy, I like this exercise for a few reasons: –  It trains the hips to move into internal and external rotation.  Typically people […]

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Exercise of the Week: Glute-Ham Raises

In today’s “Exercise of the Week”, we have one of my favorite hamstring/posterior chain exercises of all time – the glute-ham raise. Strangely enough, I remember the first time I ever did these.  We were at Westside Barbell in Columbus, Ohio, and Dave Tate and Louie were taking us through a dynamic effort workout.  We […]

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Exercise of the Week: Tall Kneeling Pallof Press ISO

The tall kneeling pallof press ISO may be a mouthful to say, but it’s a fantastic core exercise that I use frequently in my programming. In this case, I particuarly like it for several reasons: –  It puts your core “on an island.”  Basically, you can’t get stability from anywhere else (like your legs). – […]

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Exercise of the Week: Band Assisted Chin-ups

Today’s exercise of the week is the band assisted chin-up.  This is a great variation for several reasons: – Obviously, not everyone is strong enough to perform full chins in the beginning.  In this case, it helps them learn the groove of the movement with resorting to an expensive machine. –  It accommodates resistance – […]

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Exercise of the Week: Blast Strap Flutters

Today’s exercise of the week is one of my favorite new core exercises – blast strap flutters. Keep in mind, these are an advanced exercise!  If you haven’t mastered the ab wheel rollout, then you have no business upgrading to these. In this case, you’ll need either blast straps or gymnastic rings.  Set it up […]

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Exercise of the Week: The Plate Squat

In this edition of “Exercise of the Week,” we’re going to feature the plate squat. The plate squat is an excellent teaching tool.  Not only does it cue people to extend through their upper back, but it also trains them to brace their entire core and not just over-arch their lower back. Basic squatting rules […]

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