The next installment of my Best of 2014 series is a collection of my top-viewed videos of the year.
I’m certainly at no risk of going viral like Charlie the Unicorn but with my partnership with STACK Media, my videos have been able to reach more viewers than in years past. Check it out:
FOAM ROLLER T-SPINE EXTENSIONS
Thoracic mobility is hugely important for proper shoulder function, and this simple warmup drill can help you if you’re a hunched-over desk jockey who spends upwards of eight hours a day at a computer.
Featured in my STACK article, 4 Exercises to Fix Bad Posture and Help You Move Better, the T-Spine Extension will help you get in a better position for squats, bench press and deadlifts, which require you to get in a chest-up/shoulders-back position. The key here is to try to wrap your upper back around the foam roller while keeping your butt on the ground and ribs down – otherwise you’re just moving from your lower back.
DEADLIFT COMPLEX (CONVENTIONAL, RDL, SNATCH GRIP)
Olympic lifters use complexes (several exercises performed back-to-back within the same set) all the time, so why can’t powerlifters do the same? I like deadlift complexes as a way to perform more technique work without running into fatigue, and this complex is one of many combinations that you can use.
This video appears in my article, Deadlift Complexes: The Secret Exercise for Insane Strength. In this case, I’m doing a pre-exhaustion complex that starts with an exercise that’s easier on the back and harder on the legs, and gets progressively harder on the upper back. That way, my legs get some extra love and my upper back doesn’t fatigue first.
CORRECT VS. INCORRECT BOX JUMP LANDING
I paired these together because they illustrate the differences between a correct and incorrect box jump landing, as discussed in my article, 3 Box Jump Mistakes That Can Ruin Your Vertical Jump.
Jump training is just as much about accepting force as it is applying force. That said, it’s important to land in a position that lets you absorb force quickly and safely. Check out the videos and the article to learn how to make your box jumps safer and more effective.
INCLINE DUMBBELL TATE PRESSES
Strong triceps are important for a big bench press and healthy elbows, but training your triceps should go beyond pushdowns and kickbacks. While compound exercises like close grip bench presses, dips and pushups can build big arms, my favorite way to isolate the triceps is with Tate Presses.
In my article, 3D Triceps Workout: 3 Exercises for Huge Arms, I explain why hitting the triceps with the elbows flared out is an often-forgotten way to add size and strength to the back of your arms.
That’s it! Be sure to check out my YouTube page for all my videos and my STACK Featured Expert page for all the articles listed here.