This edition of Exercises You Should Be Doing puts a little spin on a similar iteration I stole from Joel Seedman a few years back.
Or maybe it was John Rusin?
Either way, my brain doesn’t work the same way their’s does and I gladly borrowed the idea.
It involved adding resistance bands to KB/DB Rows while in the hinge position. The pull of the bands really (and I mean REALLY) added another element to the exercise I wasn’t expecting.
Because I had to resist the anterior pull of the bands, the exercise hammered my lats, and I loved it.
Well, here’s the same exercise, albeit with a little bit of a twist.
“This one checks off a lot of positive boxes. The accommodating resistance of the super-band, the constant tension from the active hinged position, the big range of motion from the scapula, the muscle squeeze at the top…goodness.
And the wall support allows you to “sit back” a bit and really focus on the squeeze of the mid/upper back.”
Key Coaching Cues – It may take a little trial and error to get the setup juuust right, but when you do:
Make sure to push your hips back INTO the wall. It’s still important to feel a fair amount of hamstring tension, though.1
With pretty much any row variation I like to tell people to think about allowing their shoulders blades to move AROUND the ribcage; you should feel a reach/slight stretch when your arms are extended out in front.
In playing around with this exercise myself, I think it bodes best to do it for high(er) reps, in the range of 12-15 reps.
I am IronmanDeadbugs are underrated and you need to be doing more of them.
I believe they’re as important and integral of an exercise to your success in the weight-room as squats, deadlifts, or just about any barbell lift you can think of.
In fact, I’d go so far as to say “the more deadbugs you include in your training (and the more proficient you get at them), the higher the likelihood you’ll see improvements in all your lifts.2
I’ll admit deadbugs aren’t super exciting to perform and there are many, many things clients/athletes would likely rather perform:
High rep squats.
Fran
A colonoscopy
But since when does exercising have to be exciting or sexy? While I can appreciate there should be some form of “give and take” with regards to what I feel clients need to do and what they want to do, I have yet to come across anyone – regular Joes and Janes alike to professional athletes – who haven’t benefited from more deadbugs being peppered into their program.
The ability to stabilize and maintain a “neutral” pelvis/spine while simultaneously moving the extremities has a profound effect on one’s ability not only reduce the incidence of injury, but to also improve performance.
NOTE: For more of the what, why, and how’s on the topic I’d encourage you to read THIS quickie article I wrote a few years ago, in addition to THIS one which shows off a few solid progressions.
Learning to perform a deadbug correctly is step #1 (check out the links above), and not coincidentally provides a profound degree of respect people tend to lack towards the exercise.
Actually, screw it, lets press the pause button.
Watch this short video which details mistake #1 when it comes to deadbug execution:
It’s a lot harder than many think.
Another aspect not fully appreciated is the adaptability and “scaling” of the exercise which exists. The deadbug can seamlessly be regressed or progressed to fit the needs, goals, and ability level of the individual.
To that end here’s a nice progression I went over this past weekend while in Vancouver/Victoria teaching my Coaching Competency Workshop.
Deadbug Floor Press
Who Did I Steal It From?: I actually learned this variation a few years ago when I was speaking in London during one of my hands-on breakouts. I had all the trainers in attendance try a few of my variations, and as we had a little more of a back and forth dialogue this badboy made an appearance.
What Does It Do?: All of the benefits of a regular, vanilla deadbug (improved core stability, lumbo-pelvic control, anterior core activation, cueing “canister” position), but less instance of someone wanting to throw their face into a cement floor from boredom.
It’s a deadbug, but a little more “meatheady” and athletic.
Key Coaching Cues: Do NOT lowball the exhale. If you didn’t already, please watch the first video above which breaks down what a full exhale should look like.
Some other minor stuff I didn’t go over in the video:
When pressing (especially with a KB) make sure your knuckles point towards the ceiling. This will help reduce excessive wrist extension.
If need be, you can also decrease the lever of the move by bending the knee of the moving leg, and perform more of heel tap.
When the full exhale is complete and the leg is fully extended, try to let the leg “hover” for a 2-3s count before you return back to the starting position with an inhale.
I shot this video on June 5th. It was 55 degrees outside. WTF mother nature.
Many people spend an inordinate amount of their time in a ball of flexion that having “access” to requisite amounts of t-spine extension is a commodity it today’s day and age.
What’s more, many of the drills and exercises prescribed to people in order to gain that extension is so poorly executed or altogether the wrong fit that it’s not uncommon for some people to spend years chasing their tail.
Take for example the plain ol’ vanilla t-spine extension off the foam roller.
It’s a great exercise, and a simple one, when done right.
Thing is: many people do it wrong, which I explain in THIS article from last year.
In the same light, I want to highlight a similar drill I came across recently that I really like and have been implementing with my own clients.
What Does It Do? – Allows to “lock” people in position to get movement from the area we actually wan to get movement from.
The T-spine isn’t really supposed to extend that much; to the point where it emulates the picture shown above. In that scenario said person is allowing the rectus to lengthen too much – resulting in excessive rib flair – and gleaning motion from the lumbar spine.
The Anchored T-Spine Extension tries to eliminate all of that.
Key Coaching Cues – First, it’s important to “clear” people for adequate shoulder flexion. If they’re unable to extend their arms overhead without compensating through RA, lumbar spine, or even via excessive elbow flexion, then this won’t be a good fit for them.
Second, I like to tell people to picture an imaginary line from their belly-button to nipple line, and that as they lower their hips that that line shouldn’t lengthen too much.
In effect, much like the regular t-spine extension drill off a foam roller most are accustomed to, when done right, most will be very surprised at how little motion there actually is with this drill.
But that’s the thing: This is not a ROM drill per se. It’s a getting motion from the right area(s) drill.
I like to use this drill as a catch-all warm-up drill. It’s relevant for any upper body work that requires scapular retraction, depression, or even upward rotation, as well as any lower body work that requires someone to maintain an upright/extended torso.
It can also be used as a filler exercise during rest sets.
I’ll be the first to admit my brain is a little lackluster. It doesn’t work in the same fashion as other coaches like, say, Ben Bruno, BJ Gaddour, or Meghan Callaway.
I’m often dumbfounded by all the practical (and inventive) ways they’re able to put their own spin on certain exercises and/or methodologies. I’ll watch a video or read an article and immediately think to myself “Well, I guess I’m an idiot for never thinking of that.”
Now, granted, giving credit where it’s due, when it comes to movie quotes or 90’s hip-hop trivia I’d be able to hang with the best of them:
What was director Paul Thomas Anderson’s second feature film and is generally considered Mark Wahlburg’s breakthrough role?3
What two albums were released on November 9, 1993 and are both considered hip-hop classics? ADDENDUM: These same albums were also the one’s I listened to most as a teenager in my bedroom, alone, not hanging out with chicks, ever. 4
But since we’re currently not hanging out in a bar playing Stump Trivia or on the set of what would arguably be the greatest game show of all-time, lets just chalk things up to me being an exercise comer-upper buffoon.
In today’s iteration of Exercises You Should Be Doing I want to share a row variation I’ve been using a lot with my clients of late and one I think you’ll enjoy as well.
In reality I think what ended up happening was Jessica was like “hey, I’ve been using these lately and really like them. What do you think?”
So, here’s what I think:
1. They’re a superb upper back/lat exercise. I’ve always liked “deadstart” or “deadstop” variations because:
They help to “standardize” the exercise: Everyone has to start and stop at a given point.
I like the subtle “reach” involved with the bottom portion of the lift. This helps aide better scapular mechanics/movement (shoulder blades moving around the rib cage and not stuck in place glued together the entire time).
The fact one KB stays “anchored” on the floor at all times helps to keep people a little more honest and prevent too much body-english from coming into play.
2. The set-up very much mimics the deadlift. To that end I think this is a great accessory movement for anyone A) has a weak upper back and B) has trouble with too much rounding of the upper back during their deadlift.
Key Coaching Cues: I like to tell people to “find their hamstrings” upon the initial setup. As they bend over to grab the kettlebells on the floor, they should be situated in way where they feel a lot of tension in their hamstrings.
From there they’ll “row” the kettlebell up making sure their elbow doesn’t go past the midline of their body (avoid excessive glenohumeral extension) in addition to trying to maintain a 45(ish) degree torso angle throughout the duration of the set.
In short: try to limit torso rotation or creeping up as the set progresses.
I’d like to preface this by saying I’m not a fan of the term “core training.” Some coaches like to play the uppity card and say such and such exercise “trains your core,” but in my view, everything, to some capacity, trains or hits the core.
When you deadlift you train your core.
When you perform a set of push-ups you train your core.
When you Sparta kick someone in the kidney for talking during a movie you train your core.
Your core is namely made up of everything that’s not your appendages (arms, legs) and it’s responsible, mostly, for transferring force from your lower extremity to your upper extremity (and vice versa), and also for helping you look hella good in a bathing suit.
Another way to think about things is that your core is this interconnected “web” of muscles and connective tissue that’s designed to resist force or prevent “unwanted” motion.
There’s a bit more to it than that, but all in all…….there you go.
There are a million and one different ways to train your core. Personally, I am not someone who says “well, if you deadlift and squat that’s all the core training you need.”
I think that’s a very narrow-minded and reductionistic way of viewing things. Most people are very good compensators and I’ve seen some very strong individuals struggle mightily when asked to perform a deadbug
Conversely, I do feel we should include “core-specific” exercises into our training arsenal; but exercises that take all of the above into account.
Give these a try.
Hollow Position Landmines
Who Did I Steal It From: Strength coach and my ice-cream eating BFF, Ben Bruno.
What Does It Do: I LOVE hollow position holds to help people learn and appreciate what it REALLY means to get (and maintain) full-body tension.5
Adding in the landmine adds a stability and anti-rotatory component that kicks things up a notch.
Key Coaching Cues: Watch THIS video if you’re unfamiliar on how to perform a basic hollow hold.
Also, and this should go without saying, if you’re unable to perform a hollow body hold, master that before attempting this exercise.
Set up the landmine so that you’re holding the barbell just above sternum level and assume the hollow body position. From there rotate the barbell side to side trying to limit movement in your torso and hips as much as possible; a little is okay (and will likely be the case for most people).
This is a self-limiting exercise in that you should only use whatever ROM you have available and that you can control. As you become more accustomed to the exercise and the novelty wears off, you should be able to access more range of motion.
I like to perform anywhere from 5-10 repetitions/side.
Foam Roller Rollouts
Who Did I Steal This From: My bald brother in arms, Dr. John Rusin.
What Does It Do: Much like other rollout variations this is a superb exercise that trains the anterior core musculature, albeit, specifically, trains anti-extension.
As an added bonus, we could also make a case this is a great exercise to hit the Serratus Anterior. So, anyone who needs to work on their scapular upward rotation….you’re welcome.
Key Coaching Cues: Assume a strict plank position with forearms on top of a foam roller:
Abs and glutes engaged.
I like to start people with their hips a liiiiitle higher (so as they fatigue they end up in a “neutral” spine position).
Begin with a slight retraction in the shoulder blades and then protract/abduct away from the foam roller. From there “push” the foam roller forward/backward in a manner that allows you to maintain proper spinal position (there shouldn’t be any excessive over-arching or rounding of the back).
Be sure to MAINTAIN scapular protraction throughout the duration of the set.
You can perform this exercise for time (start at 10 seconds and work up to 30. I see no reason to go above that number) or for repetitions (10-20).
I’m a huge fan of the single-leg deadlift (or hip hinge, if we wanted to be technical), and feel it’s an exercise that offers a bevy of benefits.
However, as ubiquitous as the exercise is I do feel it’s a very advanced movement for people to master. Even for trainees with a fair amount of experience under the bar, single-leg deadlifts are about as advanced as they get as far as single leg movements go.
Here, a lot of things have to harmoniously come into play (core stability, hip stability, upper back strength, balance, etc) in order to perform the movement effectively, and it’s not something you just haphazardly throw into someone’s program.
Today I want t break down a regression of the single-leg deadlift I feel works really well.
Skater Deadlift/Hip Hinge
Who Did I Steal It From? – Dean Somerset actually brought this one up during our Complete Shoulder & Hip Blueprint in Boston last weekend.
What Does It Do? – Another name for this exercise could be “Fake 1-Legged RDL.”
It’s a fantastic option for those who struggle with balance yet would still gain a lot of benefit from a single leg deadlift (hip stability, grooving the hip hinge, core engagement/stability, posterior chain activation/strength).
Moreover, holding a load anteriorly (in front of the body in the form of a kettlebell, dumbbell, sandbag, heavy med ball, person) really forces the anterior core musculature to fire and helps to “lock down” the ribs and pelvis.
Subsequently it makes it harder to move through the lumbar spine (which we don’t want) and places more emphasis on the work/stabilizing hip (which we do want).
Key Coaching Cues: Grab something, anything (a boulder for all I care) and hold it in front of the body and think about pushing through the sternum. The idea is to keep the load tight to the body.
Place a ValSlide, furniture glider, paper plate – anything that will slide – underneath one foot and “glide” it back behind the body. I prefer using a straight leg, but I don’t see any major issues with bending the moving leg either.
This is a self-limiting exercise – meaning the ROM used is whatever any one individual as available to him or her. The idea is to HINGE through the standing/supporting leg while keeping the chest up and a “neutral” spine throughout.
Try to “pull” through the heel on the way back up and finish at the top with the same side glute. Aim for 5-8 repetitions per side.
A few weeks ago I watched a video a friend of mine, Luka Hocevar, put up on his FB page showing a landmine press variation I had never seen before using an attachment I had also never seen before.
The Viking Press
Anyone who’s read this site for any length of time knows I’m a huge fan of landmine pressing variations as I feel they’re a more joint friendly less vomit in my mouthish way of performing “overhead” pressing.
The Viking Press is an old-school strongman event that people the size of Mack trucks perform with an insanely absurd amount of weight.6
It’s not a practical exercise to perform in a commercial gym setting. It can be done, it’s just cumbersome, usually ends up annoying a bunch of people because it takes up a lot of space and equipment, and the asshats who like performing it are obnoxious and wear way too much Axe Body Spray.
Anyways, I saw Luka’s video and immediately got an erection got excited.7
In it he was performing the Viking Press with an attachment he purchased from Blackwidowtg.com.
I contacted Luka to find out where he found the attachment.
FYI: I receive ZERO kickback from this company for pointing you in their direction. I just feel it’s a solid product many of my readers would be interested in.
So I’ve been fiddling with it for a few weeks now and love it. My beat up meatheads and general pop clients are appreciative, as are my athletes. It’s been a great addition to the gym.
But are there any other exercises you can perform with the attachments other than the Viking Press?
Yup.
Viking Chest Supported Row
Who Did I Steal It From: Boston-based strength coach Jarrod Dyke. Jarrod’s a coach who also works out of CORE and he’d been experimenting with the attachment and come up with this doozy.
What Does It Do: It serves as a decent alternative to chest supported rows for those who don’t have access to an actual machine or apparatus either at their commercial or home gym.
Now, admittedly, it shouldn’t be seen as a straight up substitute for the chest supported row. This variation, while still great for hitting the upper back, doesn’t quite nail the lats as much as the real thing.
That being said, it does still hit the upper back (retraction), as well as the biceps and forearms. And, if you’re going to purchase a piece of equipment, it’s nice to know it can be used for other things outside of it’s intended purpose: Presses, rows, single leg variations (RDLs), squat thrusts, paper weight, bludgeoning weapon during the zombie apocalypse.
Key Coaching Cues: Set up is pretty seamless. The only snafu is for people with shorter arms. You may need to use a stepper (or something similar) to elevate the plates so people can reach. Also, I don’t foresee this as something you’d be loading 4, 45 plates on. However, you should still be able to load this up fairly heavy and perform for high(er) reps.
You can also perform ISO holds at the top, or even controlled eccentrics to add a little more time under tension.
All told, the attachment is great for what it’s designed to do; I think it’s well worth the price. However, this is just something else you can utilize it for as an added option in your exercise toolbox.
Any bench-pressing variation can be a double-edged sword. On one hand the advantages are numerous:
Builds upper body strength.
Pecification of pecs.
And that’s pretty much it.
So maybe not as numerous as I thought. But there’s no denying the importance of horizontal pressing movements (barbells, dumbbells, people, etc) with regards to building and developing a well-rounded physique and/or athlete.
To their detriment, however, some people take the “well-rounded physique” idea to the extreme and often perform waaaaaaaaaay more pressing movements compared to anything else. Just walk into any commercial gym (literally, any one, just pick), and try sit there for more than five minutes and not see someone start to bench press.
As a result we often see an uptick in shoulder ouchies due to muscular imbalances (over-developed pecs compared to under-developed upper back muscles) and wonky scapular mechanics.
The latter is not an absolute: You’ll often find shoulder blades that are “glued” together or stuck in downward rotation in people who bench a lot. This is good thing in that you WANT the shoulders to be retracted and depressed in order to move a lot of weight.
It can be bad in that you still should be able to “access” upward rotation, protraction, and all the other motions the scapulae are designed to perform in order to keep the shoulders healthy.
Unfortunately, this isn’t the case for many people.
What Does It Do: Pressing variations involving a bench are open chain and don’t allow the shoulder blades to move. As noted above: this is fine. In order to heave a significant weight off your chest you need to set a stable base. And in order to do so it’s crucial to retract and depress the shoulder blades.
The thing is, over time, this can produce less than stellar scapular mechanics and result in shoulder pain or discomfort.
The scapulae (shoulder blades) need to be able to move.
This variation allows such a thing to happen.
Not only is the shoulder blade now able to move through a more diverse ROM, but this exercise, too, is a great rotary stability exercise (you have to fire your core musculature to maintain a straight torso as to not fall off the bench) in addition to nudging a bit more glute activation.
Key Coaching Cues: There’s not much to it. Lie on bench and scoot over to one side or the other so that the shoulder blade of the pressing arm is off the bench.
And then, you press.
Try to avoid lowering the DB so low that your shoulder “rolls” forward. Also, I like to cue a bit of a PLUS or protraction movement at the top.
Bonus Tip: Make a fist with your free hand to aid in developing even more full-body tension.
Perform 8-12 repetitions and then switch.
Wrap Up
Will this movement help you press 300 lbs? No.
But it will help keep your shoulders healthy in the long-run, and I see no harm in peppering it into programs sporadically just to remind trainees/athletes that it’s okay to let their shoulder blades move and breath a little bit.
Moreover, you know and I know that when someone’s shoulder hurts and you tell someone to stop pressing, that they’re likely going to be an a-hole an press anyways. At least with this variation you can help keep them sane and still press while addressing all the other things they may need to be working on to solve the issue(s).
I’m a huge fan of pull-ups/chin-ups. Pick your flavor. I find the ability to perform either of the two is a great litmus test of one’s upper body strength and overall body composition.
For many of my female clients both points are particularly true:
Getting strong enough to bang out one, if not several reps, is never going to be a bad thing from a strength standpoint.
And if they can perform several reps, it’s likely they have their body composition in check.
Unfortunately, not many women (and men too) can conquer the exercise on Day #1. It’s then on me to implement progressions that not only build context and prepare for the movement, but also builds confidence and elicits a training effect.
Priority #1 is MORE frequency. You’re not going to get better at hitting a pull-up/chin-up if you only train it once per week. To that end there are several ways to break things down with floor-based drills (hollow position holds, push-ups, rollouts) in addition to drills hanging from an actual bar (straight-arm hangs, flexed-arm hangs, eccentric only, accommodating assistance).
One pulling variation I’ve been having my female clients perform of late is this:
Rack Pull-Up
Who Did I Steal It From: Fellow T-Nation contributor Paul Carter.
What Does It Do: This is an excellent exercise for a few reasons: it forces the feet out front which helps maintain “canister” position throughout (preventing excessive ribs flaring out and cranking through lumbar spine) in addition to allowing more t-spine extension and scapular retraction.
It’s also an excellent exercise that hammers the lats and I love how you can accentuate the “stretch” at the bottom.
Also, to steal a line of thinking from Paul, at the top, the legs should be parallel to the floor. Any higher and you gain a leverage advantage and they’re not as difficult.
My client Sara makes these look easy, but trust me they’re more difficult than she makes them look.
Key Coaching Cues: The foot position noted above is important, so don’t skip that part. I also like to tell people to think about “pulling through their elbows” and to think about keeping their shoulder blades in their back pocket.
This drill can be used for people who can’t yet perform a chin-up/pull-up or are looking to increase that number by building a little more pulling strength/volume.
In my career as a strength coach I’ve worked with numerous athletes and non-athletes alike dealing with back pain. And while much of the time my initial “go to” exercises are things like the McGill curl-up, birddogs, deadbugs, and various planks I also recognize that, after awhile, some people would rather wash their face with broken glass than perform another rep of any of those exercises.
Curl-ups, birddogs, and planks work. There’s no denying that. Coaching people up on those three movements alone and having them perform them on a consistent basis will clean up a lot of aberrant movement reduce pain in a symptomatic back.
However, it’s just, you know, they get boring after a while. As much as I’m a fan of those movements (and could care less how bored someone gets if it’s what they need to be doing to get better), part of my job as a coach is to help people not feel like a patient and to find other means to elicit a training effect.
I mean, raise your hand if this sounds familiar:
Athlete/Client:“Ready to train coach. What are we doing today?”
Coach:“You’re in for a treat. We’re getting after it with birddogs today. Holla!”
Like I said, it’s not to bemoan the birddog – it’s lovely exercise – but it’s not to say we can’t toss in alternative exercises that are just as conducive to working through low back pain AND more palatable for those looking to actually train.
HBT Front Squat March
Who Did I Steal It From? – a combination of Dr. Joel Seedman and MA based strength coach, Ryan Wood.
What Does It Do? – I’ve discussed the concept of HBT before in THIS article, but to reiterate:
“HBT = Hanging Band Training.
It’s exactly what is sounds like. You take some bands, hang some stuff off them, and do stuff. Because, science.
While at first glance it comes across as a bit gimmicky, HBT training does have a fair amount of efficacy. As Dr. Seedman explains in the article linked to above, the oscillatory characteristics of this brand of training provides a unique training stimulus that challenges stabilization, increases core demand, helps “excite” the CNS, and also has a bit of carryover to muscle gain due to the increase in time under tension.”
Germane to this exercise, the oscillatory effect of the kettlebells (or plates if you don’t have access to KBs) works wonders with regards to challenging the core musculature to stabilize and in helping to build a more resilient back.
The exercise itself can work in one of two ways:
1) If you have the space to do so, you can have someone unload a barbell from a rack and have him of her walk a specific distance.
2) Or, if you’re like me, and have a smaller studio, you can just as effectively have someone stand in place and march it out, like my client Dima is doing in the video above. Like a boss.
Key Coaching Cues: This is a fairly intuitive exercise. The KBs hanging from the bands is going to jostle the individual every which way if they’re too lazy and not CONTROLLING the barbell. The objective is to resist the movement of the KBs.
I like to tell my clients to “keep the KBs quiet.”
Some other things you want to be on the lookout for is too much leaning back and/or any excessive lateral flexion (side bending). The idea is to “stay tall” as one alternates back and forth from foot to foot.
You can either shoot for a specific time (say, 30-40seconds) or a specific number of steps. Give it a try and let me know what you think.
