How to Stay Small and Weak
How to Stay Small and Weak
Are you doing these four things? If so, your destination is size small.
The 6-Pack Mindset
The 6-Pack Mindset
We tend to see outrageous exercises, movements, and even classes that claim they will give you a stronger core or a six-pack in days. I encourage a shift in your mindset to optimize your training to obtain the six-pack look.
WATCH: Why Do I Always Wear a Belt?
WATCH: Why Do I Always Wear a Belt?
This question makes me want to bite someone’s head off. But then I remember it’s one of those questions that also requires me to take a step back and reflect on how I got to where I am today. That’s an extremely valid question and one I haven’t answered in many years.
WATCH: Road Trip Rants — Explosive vs. Strong, Trendy Hashtags, and Dave's Transformations
WATCH: Road Trip Rants — Explosive vs. Strong, Trendy Hashtags, and Dave...
At some point Dave will make it to his destination, but until then, he’s got a few more questions to answer.
Off-Season Bodybuilding Program for Powerlifters and Strongman Competitors, Weeks 1-4
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
Stomach Fat is Way too Stubborn
Stomach Fat is Way too Stubborn
If your belly fat seems to be extra stubborn, it may be because of these 3 over looked situations.
StrongFirst Rules: Ab Training Mistakes
StrongFirst Rules: Ab Training Mistakes
The Chairman Pavel Tsatsouline shared the five most important things you should know for ab training.
Torso Training for Maximal Performance
Torso Training for Maximal Performance
This four-week core-development program will enhance your stability, optimize your posture, and allow your body to function how it is meant to.
Do Powerlifters Need Direct Abdominal Work?
Do Powerlifters Need Direct Abdominal Work?
Some say torso stabilization comes from bracing during heavy compound movements. Others disagree.
WATCH: Exercises to Build a Impact Crater-Making Deadlift
WATCH: Exercises to Build a Impact Crater-Making Deadlift
Unconventional movements to boost pulling power.
JL Plank
JL Plank
JL Holdsworth instructs his athlete on how to properly perform a plank for better transfer to walking out heavy squats and pulling heavier deadlifts
WATCH: Pelvic Tilt for Deadlift Lockout
WATCH: Pelvic Tilt for Deadlift Lockout
Is your lockout holding you back from breaking deadlift PRs?
Standing Abs with Straps
Standing Abs with Straps
EliteFTS Team Member and Iron Sport Gym Owner, Steve Pulcinella demonstrates the Standing Ab Exercises
Post-Pregnancy Tummy Flattening
Post-Pregnancy Tummy Flattening
I’m a huge fan of stabilization exercises, standing ab exercises, and the like.
Long Spud Strap Ab Pulldown
This exercise, like most sporting activities, is done standing which all of the “sport specific” guys will love.
Things I Would Do Differently
Things I Would Do Differently
When I put a post about needing article ideas, I got some real good ideas from a bunch of guys. The one I kept getting the most was, “What would you do differently?” So, here is a list of things I would do differently if I could go back in time. Please keep in mind that this is just my
Two Reasons for Throwing Out Crunches and Sit-Ups
Two Reasons for Throwing Out Crunches and Sit-Ups
The torso musculature was meant to transmit force, not produce it.
Project Six-Pack (Part 2)
Project Six-Pack (Part 2)
Have you been fumbling around with your training, adding things in and out for no apparent reason?
Project Six-Pack (Part 1)
Project Six-Pack (Part 1)
What once was the outline of abdominal muscle trying to peak through had now taken on more of the infamous muffin top shape.
Sponge Bob Yoke Bar with Chains
Sponge Bob Yoke Bar with Chains
Video demonstration of Sponge Bob Yoke Bar with Chains.
EFS Rack Ropes - Chin ups, Leg Raises and Ab Fallouts
EFS Rack Ropes - Chin ups, Leg Raises and Ab Fallouts
Video demonstration of EFS Rack Ropes – Chin ups, Leg Raises and Ab Fallouts.
EFS Rack Ropes - Hanging Straight Leg Raises
EFS Rack Ropes - Hanging Straight Leg Raises
Video demonstration of EFS Rack Ropes – Hanging Straight Leg Raises.
Stability Ball Knee In's
Stability Ball Knee In’s
Plate Knee Tucks
Plate Knee Tucks
This is another great exercise to do with limited equipment or with beginner athletes.
Plank With March
Plank With March
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line
Plank With Band
Plank With Band
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.
Plank with Alternating Arm
Plank with Alternating Arm
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.
Plank Hold
Plank Hold
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.
Partner Leg Lifts
Partner Leg Lifts
This is an old favorite from high school.
L-Sit Ring Pull Ups
L-Sit Ring Pull Ups
Short on time or simply want a more challenging pull movement.
Hanging Leg Raise
Hanging Leg Raise
This exercise is designed to strengthen your abdominals.
Leverage Double Rotations
Leverage Double Rotations
The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.
Crunches
Crunches
I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.
Abdominal Wheel
Abdominal Wheel
This isn’t an exercise for everyone as it requires great core strength.
Russian Twist with Sledge
Russian Twist with Sledge
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.
Rainbows
Rainbows
Don’t let the name fool you. This is a very difficult ab exercise.
Side Pillar with X-Vest
Side Pillar with X-Vest
The side pillar is an exercise for the abdominal that is quite different then what we are used to.
DB Torso Rotations on a Swiss Ball
DB Torso Rotations on a Swiss Ball
Hips up and posterior chain engaged throughout the movement.
Side Plank
Side Plank
This version of the plank will target the obliques.
Side Plank with Band
Side Plank with Band
For this exercise, you can attach a band to the bottom of the power rack.
Side Plank with Inside Leg Raise
Side Plank with Inside Leg Raise
This version of the side plank is more difficult than the standard version.
Side Plank with Top Leg Raise
Side Plank with Top Leg Raise
This version of the side plank is more difficult than the standard version.
Side Swing with Sledge Hammer
Side Swing with Sledge Hammer
This is great for developing rotational power.
Side to Side Push up
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
Side to Side Ring Pull-ups
Side to Side Ring Pull-ups
Pulling from one side to the other shifts some slight weight more to one side than the other.
Braced Squats - Version 2
Braced Squats - Version 2
Maintain upright, neutral torso posture throughout the execution of squat.
Braced Squats - Version 1
Braced Squats - Version 1
Torso Stability and Coordination
Single-Leg Box Squat
Single-Leg Box Squat
I really like this exercise.
Single Leg Pushouts
Single Leg Pushouts
This exercise is more difficult than it looks.
Sledge - One Arm Around Head
Sledge - One Arm Around Head
This is a great shoulder mobility movement and serves as a great warm up exercise
Stability Ball Glute Ham Raise
Stability Ball Glute Ham Raise
Place your knees on the stability ball.
Stability Ball Plank
Stability Ball Plank
Great exercise for core stability
Straight Leg Sit-up
Straight Leg Sit-up
This is a great exercise to strengthen the hip flexors and abdominals.
Side Plank with Kettlebell
Side Plank with Kettlebell
Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight.
Squatting Med Ball Throw
Squatting Med Ball Throw
This is one variation of throwing a medicine ball.
Spread Eagle Sit Ups with Med Ball
Spread Eagle Sit Ups with Med Ball
This one is as old school as you can get.
Windshield Wipers
Windshield Wipers
Torso Strength and Stability Supplemental Means
Short Spud Strap Ab Pulldowns
Short Spud Strap Ab Pulldowns
I tried really hard to like ab pulldowns.

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