one arm t bar row. hits the lower lats/tie ins really good. hits them different than regular t bar rows
there are some good suggestions in this thread
There is no way i can explain this one, its a lateral raise upright raise variation.
Evan Centopani does them, i tried them and they really do seem to hit all three heads of the shoulder. People always claim arnould presses hit all three heads but i cant feel anything in the rear delt with those. With this exercise I feel it in all three heads.
pull ups using the parrell bar handles, but also lift your legs parrell to the ground, then do pull ups like that with legs raised straight in front of the whole time its like acombo between a hanging leg raise and a pull up. It f-ing destroys your abs better than any abb exercise (for me at least) you will have brick wall abdominals in no time
To do this exercise, you'll need a rack or a chin-up bar that allows you to set another close underneath it. Alternatively, you can also use the metal ladder of playground apparatus (that works quite well, too).
Set the racking pins (where you would normally rack the bar on a squat, for instance) to the highest point you can on the rack.
Now move the safety rails up to a point that is about 8 to 12 inches below that (you can play with this height when you try the exercise to get the best dimensions for you).
Set a bar on the top racking pins and set another bar on the safety rails, pushed up against the uprights. It's going to look like two rungs of a ladder.
In my setup, I load the top bar with weight plates to keep it from moving.
If you have a power rack that has pins you can slide in and out of the frame (I don't - mine are intergrated right into the rack) you can also more easily get this set up by setting one safety rail in the top set of holes then the other safety rail in a set of holes below (making your own ladder, essentially). That's the easiest way to set this up and how I used to do it when I had access to a rack that I could do it with.
Now get in the rack and take a close, underhand grip on the top bar. Your forearms should be braced up against the bottom bar, just above your elbows. Your arms should be straight at the bottom.
Now start doing a chin-up. As you pull yourself up, your forearms are pressed against the bottom bar, changing it to a biceps-oriented movement.
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after watching that hannibal guy, i wonder why im paying for a gym membership. he is in insane condition but i think having big legs would make a lot of that really really hard for most.
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nice thread; bumpz!
Made myself a 1 6/8" Wide forearm roller last night. Tried rolling it up overgrip and had to resort to going down to 4kg. I was devastated. Lol
I started doing jumping jacks on a stability ball (bosu)
Def feel it in my core. I fell several times though and may have possibly broken my ankle. No pain no gain i guess.
I would be scared i would go through it
How about an old school exercise.........
BARBELL HACK SQUATS -
1. Place an Olympic barbell on the floor with some weight loaded on it. (Try 25's on each side for this unless you have done them before. I work up to 315lbs from 135lbs)
2. Next, place two 25's flat on the floor about shoulder width part or a bit closer. You can use anything solid for this step. You are going to place your heels on these.
3. Next, stand in-front of the bar and place your heels on the 25's to elevate your heels.
4. Bend down, reach behind and grab the bar. It should be BEHIND your calves - you should be in a similar position as a dead lift except the bar is behind you.
5. Now pull the bar up off the floor and keep the bar as close to your legs as possible. You will hit your bum at the top but try to stand up straight like the end of a dead lift.
6. Bring the weight back down the same way you came up and make sure you are in a controlled movement.
7. Do it again!!
These work great.
Behind the back barbell deadlift
though the machine is by far more popular, hack-squats are pretty common IMO
i thought i'd add a few to this great thread, though I didn't make these exercises up I rarely see people doing them.
Flex Lewis' Steering Wheels (plate twist?):
Basically you just hold a 45 Plate out at arms length and pretend you're steering "right" then "left," alternating directions. I can't seem to find the video where Flex is teaching this to Gaspari. I get some great deltoid activation.
Grab a couple of hexagonal dumbbells and set-up to do push-ups off of them. You then alternate 1 arm dumbbell rows as you complete push-up reps. Supposedly great for the core. Though I haven't gotten around to incorporating these into my routine, I intend to do them some day....
Behind the Back Smith Machine Shrugs
From the many pictures I've seen, and a few articles I've read, the barbell version of this was iconic of Lee Haney. I really, really like the Smith Machine version and it's a staple for my traps now.
When I think of more I'll give this a good bump