You can do this with a supinated or pronated grip. I encourage you to change it up. Either jump up or pull yourself up so that your chin is over the bar. You are going to hold this position for as lon ...[Read More]
Chin Over Bar Holds and Negatives
IT Rows
VIDEO 1: Use your internal torque chain concentrically and eccentrically. This means engaging the pecs, and teres majors. Press your external obliques out the sides of your body. Do not let your low b ...[Read More]
ET Rows
Use your external torque chain concentrically (exhale through your mouth). Do not use your upper traps. Use your lats, internal obliques, glutei med and your biceps (long head). Use your internal torq ...[Read More]
Lateral Deltoid Raises (ET)
Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, lumbar spine, glutei med and your biceps (long head). Use hea ...[Read More]
Rear Deltoid Flyes (ET)
These are performed in a “bent-over” position. Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, 6-pack, glutei ...[Read More]
ET Biceps Curls
The goal is to lift heavy for 5 reps. Exhale through your mouth on the concentric (ET) and inhale through your mouth on the eccentric. If you can do more than 5 reps, then the weight you selected is n ...[Read More]
Ab Wheel Rollouts
ET version: As you roll out, this is internal torque, so inhale through your mouth. Stop rolling out as soon as you can no longer inhale. Returning to the starting position is external torque, so exha ...[Read More]
IT Pull-Ups
Use your internal torque chain. This means engaging the pecs, and teres majors. Press your external obliques out the sides of your body. Do not let your low back arch (use your external obliques and s ...[Read More]
Dips (ET and IT)
IT Bar Dips I use a matador which I can easily attach/detach to and from my rack. I ordered the matador and rack online from Rogue Fitness. I also demonstrate how to do this on LeBert Bars in the 2nd ...[Read More]
Lat Pulldowns (ET and IT)
IT Lat Pulldowns Because I need to improve the mobility in my internal torque chain, I use internal torque BOTH concentrically and eccentrically. If you already have great IT mobility, then feel free ...[Read More]