Total Backside Blitz
I want to check in quickly and share an exercise I’ve been doing a lot and loving. It’s a pullup, inverted row, and hip thrust all in one, so I call it a pullup-inverted row-hip thrust combo. Brilliant, I know.
I’ve shared it before actually, but at the time I was just starting out with them and I’ve since figured out to progress it to make it even better, and it has become a mainstay in my program so I want to bring it back up.
Here it is.
And here’s the single leg version, which is hard as hell but kicks serious butt—literally.
As you can see from the videos, it smokes the entire back side of the body from feet to neck, giving you a huge bang for your buck. It’s easy on the lower back too, so it doesn’t beat you up. I’m all about exercises with high muscle loading with minimal joint loading, so this right up my alley. I’m doing them 1-2 times a week to supplement my other more intensive posterior chain work.
I’ve also started adding external load to make them more challenging. Adding weight vests increases the difficulty of the pullup/row portion while draping chains over the waist increases the difficulty for the glutes and hamstrings.
I’ll admit that these pretty freakin’ goofy, but give them a try before you write them off because I think you might be pleasantly surprised—meaning your posterior chain will hate you.
They’re tough though, so make sure you can knock out at least 5 chin-ups and 12 bodyweight hip thrusts before trying them.
Gotta run, so that’s all for now. Enjoy!
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