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Q&A: Pull-Up Alternatives
Q: Pull-ups have been a weak point for me. Can I swap out my rows and add more pull-ups? A: Absolutely. You can add pull-ups to your routine or perform them in place of any rowing movement. But just...
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Pinched Nerve
Here is a magic formula for avoiding what most athletes call a pinched nerve: Select the right parents, don't wear out your body too early, and lead a life sheltered from turning, twisting, and...
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Q&A: Herniated Disc
Q: I herniated L5 S1 disc in my back last summer and re-injured it again this spring. I have tightness in the left hamstring and calf. I am an avid cyclist. I just finished my first week of your...
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Pull-Up Round-Up
Not only is the pull-up the granddaddy of back movements, but it's also among the best bodyweight moves. With just a pull-up bar, you can challenge your arms, back, shoulders, and torso (if you're...
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T's - Bent Over
Starting Position Standing hinged over at the waist with the back flat and chest up Procedure Glide your shoulder blades back and down and then raise your arms over your head to form a "T" Return to...
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Hip Crossover - Soccer
Starting Position On ground, face up with shoulders and knees at 90 degrees, and feet flat Procedure Let knees fall to left Reverse to right Coaching Keys Keep shoulders on ground Keep knees...
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Y T W & L - Standing - Baseball
Starting Position Standing hinged over at the waist with the back flat and chest up Procedure Y: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y" Return...
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Medicine Ball - Overhead Throw
Starting Position Standing in athletic position 1-2 feet away from wall with medicine ball overhead Procedure Take ball behind head and immediately throw ball into wall Catch ball and return to start...
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Medicine Ball - Overhead Throw - Golf
Starting Position Standing in athletic position 1-2 feet away from wall with medicine ball overhead Procedure Take ball behind head and immediately throw ball into wall Catch ball and return to start...
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Opposites - Physioball - Golf
Starting Position Lying facedown on ball Procedure Lift left arm and right leg into air until they are parallel to ground and hold 1-2 seconds Return to start position and alternate Repeat for...
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Romanian Deadlift - 2 Arm / 1 leg Dumbbell
Starting Position Standing on one foot while holding a dumbbell with an overhand grip in each hand Procedure Hinge over at the waist, lowering the dumbbells as the non -support leg lifts behind you...
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Reach, Roll & Lift - Foam Roll Baseball
Starting Position Kneeling with your forearms on a foam roll Procedure Roll the foam roll as far from body as possible, rotate arms out so biceps are facing the sky, and drop chest to ground Coaching...
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Quadruped Crossbody Stretch - Golf
Starting Position On hands and knees with foam roll parallel to body next to and slightly behind left hand and right hand on foam roll Procedure Actively rotate trunk toward foam, rolling it away from...
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Foam Roll - Lats - Endurance
Starting Position On ground, lying on your side, with foam roll under your armpit Procedure Roll from the side of the lower back up to your armpit Coaching Keys The more uncomfortable it is, themore...
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Lat Stretch - Rack
Starting Position Standing holding a door frame or fixed object with the hand of the side you want to stretch Procedure Sit hips back and reach your arm forward, elongating your spine and the lat...
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Rotational Row - 1 Arm Cable Kneeling
Starting Position On knees with shoulders perpendicular to cable machine, butt off heels, and cable handle in the outside hand Procedure Reach across your body with the outside hand, turning shoulders...
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Romanian Deadlift - Dumbbell
Starting Position Standing with feet hip width apart and knees unlocked, holding a pair of dumbbells at your sides Set you feet hip width apart, with your legs in a fixed position but not locked at...
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Pull-up - Narrow Overhand Grip
Starting Position Hanging from a pull up bar with palms close together and facing away from you Procedure Keeping body and legs still, pull chest to bar Return to start position and repeat for...
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Pull-up - Overhand Grip
Starting Position Hanging from a pull up bar with palms facing away from you and slightly wider than shoulder width apart Procedure Keeping body and legs still, pull chest to bar Return to start...
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Pull-up - Underhand Grip
Starting Position Hanging from a pull up bar with palms facing you and shoulder width apart Procedure Keeping body and legs still, pull chest to bar Return to start position and repeat for prescribed...
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Pull-up
Starting Position Hanging from a pull-up bar with palms facing inward and slightly wider than shoulder width apart Procedure Keeping body and legs still, pull chest to bar Return to start position and...
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Lat Pulldown
Steps Sit under a lat pulldown machine, holding a bar or handles overhead with your palms facing away. Keeping your torso stable, chest up, and shoulder blades back and down, pull your arms down so...
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Romanian Deadlift - 1 Arm / 1 Leg Dumbbell
Starting Position Standing on right foot while holding a dumbbell with an overhand grip in your right hand Procedure Hinge over at the waist, lowering the dumbbell as the non -support leg lifts behind...
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Chin-up - 3 Point Isometric Hold
Starting Position Grab a chin-up bar with your hands about shoulder-width apart. Procedure Pull yourself up to the bar, then lower your body a quarter of the way down and hold for 10 seconds. Lower...
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Quadruped - Alternating Opposites
Starting Position On your hands and knees with belly-button drawn in and shoulders pushed away from floor Procedure Lift your right arm and left leg into the air until they are parallel to the ground...
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Rotational Row - 1 Arm Cable (Stability Ball)
Starting Position Sitting on a physioball, perpendicular to the machine (one hip to the machine), holding a handle with your outside hand Procedure Reach across your body with the outside hand,...
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X Pull Down
Starting Position Kneeling holding cable handles diagonally across body above head Procedure Pull elbows down to sides and then handles diagonally down and across your body as you straighten your...
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Bent Over Row - Dumbbell
Steps Stand hinged over at the waist holding a dumbbell in each hand. Slide your shoulder blades back and then drive your elbows toward the ceiling, pulling the weights up to the sides of your rib...
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Pull Up - Wide Overhand Grip
Starting Position Hanging from a pullup bar with palms facing away from you and wider than shoulder width apart Procedure Keeping body and legs still, pull chest to bar Return to start position and...
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Bent Over Row - 1 Arm Dumbbell
Steps Stand hinged over at the waist holding a dumbbell in one hand. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up toward the side of your rib...
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How to Reduce Back Pain
Overview Whether you are an elite athlete, a weekend warrior, or a regular exerciser, you can be almost certain of three things regarding back pain: 1) Sooner or later, you will have it. 2) Most of...
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Core Training, Misunderstood
What's the difference between your core and pillar? Most people think your abs and lower back comprise your core, but in fact, these muscles alone don't provide the strength and stability you need. As...
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The Best Core Exercise You’re Not Doing
Looking for a new core exercise? Try the overhead squat. While this may sound like a strange recommendation if you’ve never tried it—after all, squats are best known for building the legs, not the...
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Inverted Row - Bent Knees
Starting Position Secure a barbell in a squat rack at about hip height. Lie under the bar and grab it with an overhand grip, your hands just wider than shoulder-width apart. Hang at arm’s length from...
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Deadlift - Barbell Wide Grip
Starting Position Stand in front of a loaded barbell and grab it with a wide grip. Procedure Keeping your back flat, squeeze your glutes and stand up, pulling the bar up along your thighs. Reverse the...
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Overhead Squat (Theraband - Mini Band at Knees)
Starting Position Loop a mini band around your legs and above your knees. Stand with your arms overhead holding one end of a Theraband in each hand. Procedure Initiating the movement with your hips,...
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Deadlift - Barbell
Starting Position Stand in front of a loaded barbell and bend at the hips and knees to grab the bar just outside your knees. Procedure Keeping your back flat, squeeze your glutes and stand up, pulling...
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Romanian Deadlift - 1 Arm / 1 Leg - Contralateral
Starting Position Standing on right foot while holding a dumbbell with an overhand grip in your left hand Procedure Hinge over at the waist, lowering the dumbbell as the non-support leg lifts behind...
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Thoracic Spine Mobility - Double Tennis Ball
Starting Position Tape two tennis balls together to for a "peanut" shape Lie on your back with the balls under your spine just above your lower back and your hands behind your head Procedure Perform 5...
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Row - Assisted Stance (TRX)
Steps Hold a TRX handle in each hand with your arms straight out in front of your chest. With your front leg straight and your back knee bent, lean backward in a modified split stance so that the TRX...
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Foam Roll - Lats
Starting Position On ground, lying on your side, with foam roll under your armpit Procedure Roll from the side of the lower back up to your armpit Coaching Keys The more uncomfortable it is, themore...
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90/90 Stretch with Arm Sweep
Steps Lie faceup holding a pad or folded towel with one knee bent 90 degrees and the other leg crossed over top. Roll onto the side of your bent leg and pin the pad between your top knee and the...
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How to Sit in a Chair
While sitting may seem like common sense (after all, you’ve been sitting your whole life), if you experience back pain or shoulder pain or headaches after a day at the office, your style of sitting...
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What You Need to Know About Pinched Nerves
Overview Here's a formula for avoiding what most athletes call a pinched nerve: (1) select the right parents, (2) don't wear out your body too early, and (3) lead a life sheltered from turning,...
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