BFP - Matt Kroczaleski on Kroc Rows
Blast From The Past: Matt Kroczaleski discusses his training and the "Kroc Row" at the 2007 Boston Seminar.
One Ring Pull Ups
Pull ups and push ups are critical in our workouts, especially our combative athletes.
One Arm Pull-Up
I’m not sure what to do with this exercise except to say that this will definitely increase your “cool” quotient (CQ) with fellow gym-goers.
Monkey Chin Bar
Remember when Beavis and Butthead came out and everyone said, “I could have thought of that?” Well, the Monkey Chin Up Bar is the same way, although I’m not sure that its going to have the same appeal and cash flow as Mike Judge’s characters did.
Ring Pull Ups
The power of these is like blast straps, you can turn your hands any which way you please to alter the angle in which your upper body gets worked.
Free Standing DB Row
The only advice that I have for those of you that want to try this exercise is this; make sure you have a strong and conditioned lower back that has very good static strength.
Dumbbell Chest Supported Row
Flex elbows and retract scapula until upper arm is approximately level with torso
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more.
Chest-Supported Shrugs - 45 degree
One of the biggest weaknesses I have seen over the years is the upper back
Hand Over Hand Rope Sled Pull
This can also be done as an alternative to rope climbing for heavier guys and / or for safety reasons.
Stone Lifting without Stones
In the gym, you know that one bar where the end collar is always loose?
Keg Shoveling
We call this keg shoveling b/c we explode the keg over our shoulder as if we were shoveling, those of you in the colder states know what this looks like 🙂
Keg Shoulder Squat
The water in the keg will be pushing you all around making your body work extra to stabilize in one spot.
Beyond the Range (BTR) - Stone Lifting
Application of Powerlifting technique to a Strongman implement.
Barbell Row With Wrap
If you don’t have a thick barbell, try wrapping a towel around the barbell to increase the bar size.
Supra Cable Curl - Lat Bar Pull Down
You ever get tired of trying to come up with snappy exercise descriptions?
Wide Grip Row
Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula
Wide Stance Stiff-Legged Deadlifts
This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift.
Side to Side Supine Rows
Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.
Barbell Leverage Deadlift
This is a great supplemental or accessory exercise to help build your deadlift.
Double Band Rack Pulls
Take a band (band strength depends on your strength and how much extra tension you want to add to the DL).
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