“Batwing” Rows and Curls

Today I want to share Batwing Rows and Batwing Curls. I first learned about Batwings from Dan John. Coach John has had a tremendous influence on the way I coach and the way I train and I’m a huge fan of just about everything things he shares. Batwings were no different. The exercise is essentially an isometric chest supported dumbbell row hold where you focus on retracting your scapula and pulling your elbows back as hard as you can. Coach John gives a detailed description of them in this article. I’ve used Batwings quite a bit since I first learned of them, [...]


Dumbbell Floor Press with Glute Bridge

Today I want to share a cool exercise that combines a dumbbell floor press with a glute bridge; it’s called Dumbbell Floor Press with Glute Bridge… Brilliant! Anyway, you can probably deduce what it is from the name, so here’s what it looks like. I like combination exercises for the fact that they kill several birds with one stone, but what I don’t like about combination exercises is that they often require you to use significantly less weight than you’d otherwise be able to if you did the exercises separately. With this exercise though, you can actually use just as [...]


Exercise of the Week: Goblet Front Foot Elevated Split Squats

Today’s Exercise of the Week is Goblet Front Foot Elevated Split Squats. Yea, that’s a mouthful—great exercise though. I got the idea to try this after reading a blog post from Lou Shuler. If you have followed my blog for awhile, you know that I am a big fan of elevating the front leg for single leg work. I outlined my reasoning in a past blog post called Reasons To Go Deep. In the time since that post, I have been experimenting with doing other exercises from a deficit (see this and this) and playing around with different ways to [...]


Exercise of the Week: Seated L-Sit Ring Chinups

Today’s Exercise of the Week is one of my personal favorites: seated l-sit ring chin-ups. To perform this movement, set the rings (or blast straps, TRX, etc.) so that when you are seated on the floor, you can barely reach them with your arms fully extended. This will allow full extension on every rep without your butt hitting the floor. Next, extend your legs out in front of you and dorsiflex your ankles (point toes up). From there, maintain that body position and perform chin-ups as you normally would, making sure not to let your butt, feet, or legs touch [...]


Exercise of the Week: Band Resisted Rear Foot Elevated Split Squats

Well, I made it back from Florida this afternoon. It's funny because all week I heard about how terrible the weather was here in the Northeast, but it was actually colder in Florida when I left this morning (28ºF) than it was in New Hampshire when I returned home (37ºF). Go figure. Anyway, now that I'm back I will be updating more regularly, starting today with the new exercise of the week. I’m very excited about this one. Again, I’m not quite sure what to call it so I went with Band Resisted Rear Foot Elevated Split Squats (that’s a [...]


Exercise(s) of the Week: The Double Down

Since I am going to be out of town for a little while and will not be posting as much over the next week, I thought I would leave you with two exercises of the week today. It’s Christmas, and I’m in the giving mood. Plus, I have a whole bunch of videos that I have yet to upload to You Tube so this gave me a reason to get moving on that. Merry Christmas. 1. The first is Suspended Flies. I picked this mainly because I did it about four days ago and my chest is still so unbelievably [...]