Incorporating Pendlay row variations into your training repertoire provides a posturally demanding strength movement that builds massive upper back strength and teaches the full-body tension needed to directly carry over to your deadlift and bench press.

Justin Zottl explains that common bench press mistakes, such as improper forearm angles and flaring elbows off the chest, cause lifters to waste energy and increase the risk of shoulder injury. To fix these issues, he recommends specific cues like squeezing the pinkies to maintain a vertical forearm and driving the knees out to keep the glutes glued to the bench for proper leg drive,.

Loaded carries are one of the most underutilized training modalities for building unbreakable postural strength, core stability, and muscle mass with minimal soreness.