Deadlifts Off Mats With Chains
Deadlifts Off Mats With Chains
Pulling off mats using chains
BFP - Matt Kroczaleski on Kroc Rows
BFP - Matt Kroczaleski on Kroc Rows
Blast From The Past: Matt Kroczaleski discusses his training and the "Kroc Row" at the 2007 Boston Seminar.
Pull-Up Variations
Pull-Up Variations
Multiple Pull Up Variation Video
Lean back Lat Pulldowns (using rest pause)
Lean back Lat Pulldowns (using rest pause)

Lean Back Lat Pulldowns (using rest pause)

One Ring Pull Ups
One Ring Pull Ups

Pull ups and push ups are critical in our workouts, especially our combative athletes.

One Arm Pull-Up
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
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.

Low Row Pull Ups
Low Row Pull Ups

Postural benefits and upper back strength and stability

Ring Pull Ups
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.

Leverage Rows
Leverage Rows

You’ll need to add smaller plates here so the weights don’t hit your legs

Leverage One-Arm Pulls
Leverage One-Arm Pulls

Grab the sleeve for thick handle – grip work

Thick Rope Pull Ups
Thick Rope Pull Ups

Moving along now…..

Weighted Moderate Wide Grip Chins
Weighted Moderate Wide Grip Chins

Start with a full stretch, back arched and chin up.

Rope Pull Ups
Rope Pull Ups

These will test your grip big time.

Free Standing DB Row
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
Dumbbell Chest Supported Row

Flex elbows and retract scapula until upper arm is approximately level with torso

Spiderman Push ups
Spiderman Push ups

This is another great variation of the pushup to make it harder and involve your abs more.

T Push Up
T Push Up

This is a great way to add a little twist to your normal push ups.

Chest-Supported Shrugs - 45 degree
Chest-Supported Shrugs - 45 degree

One of the biggest weaknesses I have seen over the years is the upper back

Chest-Supported Rows
Chest-Supported Rows

Any rowing motion where the chest is in a supported position.

Biangular Row
Biangular Row

What am I going to say about this? It is a machine row.

Biangular Lat Pulldown
Biangular Lat Pulldown

I have never been a big fan of machine training.

Double Bentover Kettlebell Rows
Double Bentover Kettlebell Rows

This is an excellent substitute for bentover BB rows.

Hand Over Hand Rope Sled Pull
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
Stone Lifting without Stones

In the gym, you know that one bar where the end collar is always loose?

Prowler Pull
Prowler Pull

Grabbing the top horizontal handle, simply pull the Prowler towards you.

Keg Zercher Squat
Keg Zercher Squat

Another great strongman exercise using the keg!

Keg Shoveling
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 Shouldering
Keg Shouldering

Start with the keg on the ground.

Keg Shoulder Squat
Keg Shoulder Squat

The water in the keg will be pushing you all around making your body work extra to stabilize in one spot.

Farmers Walk without Farmers
Farmers Walk without Farmers

Your plan to own your own set of farmers.

Farmers Walk
Farmers Walk

On the pick-up keep your back tight with a good arch.

Beyond the Range (BTR) - Stone Lifting
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.

Barbell Row W/Vertical Towel Grip
Barbell Row W/Vertical Towel Grip

Great for adding the grip element to barbell rowing.

Supra Cable Curl - Lat Bar Pull Down
Supra Cable Curl - Lat Bar Pull Down

You ever get tired of trying to come up with snappy exercise descriptions?

Seated Row
Seated Row

This exercise is great to develop your lats and upper back.

Prisoner Pulldowns
Prisoner Pulldowns

There are two ways to look at the name of this exercise:

Fat Bar DD Pull Down

This is a great movement for targeting the lats and upper back.

Fat Bar DD Low Row
Fat Bar DD Low Row

First of all, let’s all agree on one thing: your lats are not “wings”.

Fat Bar 36" Pro-Style Pull Down
Fat Bar 36" Pro-Style Pull Down

This movements blows my back away every time I do it.

Wide Grip Row
Wide Grip Row

Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula

Zercher Squat with Fat Bar
Zercher Squat with Fat Bar

This is an awesome lift for the lower AND upper body.

WTHIT Squats with Yoke Bar

First off we need to see what this really is and then break it down.

Wide Stance Stiff-Legged Deadlifts
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.

Upper Back Good Mornings

Get under the bar, unrack the weight, and take a moderate to wide stance.

Supine Row Walking

Setup in a power rack and perform supine row walking side to side

Sumo Pin Pull

The sumo pin pull is not often used, but I have seen it done before. The

Suitcase Deadlift
Suitcase Deadlift

Place the bar on the floor or on the safety pins of a power rack.

Side to Side Supine Rows
Side to Side Supine Rows

Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.

Two Arm Leverage Rows

This is a great version of the basic barbell row.

Towel Rows
Towel Rows

Place a towel underneath the bar.

Barbell Leverave Single Arm Rows

This is a great version of the basic dumbbell row.

Barbell Leverage Elbows Out Row

Stand perpendicular to the bar so the bar is off to your side.

Barbell Leverage Deadlift
Barbell Leverage Deadlift

This is a great supplemental or accessory exercise to help build your deadlift.

Good Morning
Good Morning

This exercise is performed in one way or another 70% of all max effort workouts.

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).

Conventional Dead Lifts

This max effort exercise is designed to test overall body strength.

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