Exercises You Should Try

Do me a favor and WARM UP first!
-start with some foam rolling over the major muscle groups and then get a movement warm up like shown in the video in.



Snatch grip dead lift:
the grip comes from the olympic lift "the snatch" it is a very wide grip in which you would use in the snatch or over head squat. You must use a double over hand (pronated) grip. Keep this a heavy lift in which you attempt to move the weight with as much force as possible. This outta be performed at the beginning of a workout since it is highly demanding of the central nervous system. Keep it under 6 reps, some examples would be: 4 sets of 6 reps, 5 x 5, 6 x 4, 8 x 2, etc... Rest for at least 2 minutes between sets. Keep the shoulder blades pulled down and together, chest high, weight on your heels and power it up with your butt and hamstrings.



Face Pulls:
attach a rope to a cable stack. take a few steps back, lean back, with your arms fully extended with a neutral spine and big chest pull the weight towards your face while pulling your shoulder blades down and together. This will strengthen the generally weak and underused lower traps and generally undertrained rotator cuff. This will help with stabilization of the scapula which will pay big dividends to your bench and squat set up (and jack up your upper back in the mean time).



Neutral Grip Chins:
Grab a pull up bar with your palms parrallel to each other. Hang in a fully extended position, pull yourself up as high as you can go, return the the fully extended position, you just did a chin up. If chins or pull ups aren't a part of your program, why NOT?



That's it for now, I wanna hear about some people APPLYING information... get it done!