Rather than rushing through the reps use a slow and controlled eccentric isometric protocol so you can feel the optimal natural stopping point and fine tune your body mechanics. Training Journal: 4 Exercises For Rounder, Fuller Shoulders, 60 Day Transformation Challenge 2018 Kickoff Video, 60 Day Transformation Challenge 2018 Supplements, 8 Stretches To Improve Your Lower Back Flexibility, White Chocolate Raspberry Protein Waffles, What I Ate Today: Holiday Travel Edition, Christmas 2017, Fit Fixins: Reduced Carb Whipped Mashed Potatoes, Real Workout: Total-Body Combo Move Workout, 35 Day Holiday Workout Calendar - 2017 Edition, Tip Me Tuesday: Stuff The Turkey, Not Your Waistline, Real Workout: Lower Body Cardio Acceleration Workout, Fit Fixins: Pumpkin Chocolate Chip Muffins. The Pullover Reinvented The Very Best Upper-Body Exercise. Reminder Black Friday Cy…, Want to gain quick mass & strength? Allowing too much elbow bend and turning the movement into a triceps exercise. Exercise Demo: One Arm Overhead Dumbbell Extension, 5 Upper Body TRX Exercises You Can Do Anywhere, Exercise Demo: Hip Circle Lateral Side Step, Exercise Demo: Smith Machine Single Leg Squat, Tip Me Tuesday: How To Set - And Reset Your Goals This Year, Tip Me Tuesday: Don't Slack Off Through The Holidays, Holiday Vlog: Strategies & Tips To Stay On Track, Video Training Journal: Chest & Back Superset Workout, Video Training Journal: At Home Shoulder Workout, Real Workout: Glutes/Hamstrings Dumbbell Workout, Tip Me Tuesday: Know Your Body Inside And Out, Fix Your Form #7: Reverse Lunge, Single Arm Rear Delt Cable Raise, Barbell Hip Thrust, Tip Me Tuesday: No Pain, No Gain (Sometimes), Tip Me Tuesday: The Balancing Act - Health, Fitness & Life. Total-Body Cardio Acceleration Dumbbell Workout, Tip Me Tuesday: How To Set (And Reset) Your Goals, Video Training Journal: Push Superset Workout, Vlog #5 I Post-Olympia Brunch + Photo Shoot, What I Ate Today: 24 Hours Before 2016 Olympia Prejudging, 2016 Olympia Prep: Packing Clothes + Shoes For The Week, 2016 Olympia Prep: Meal Prep - Carbs & More, Video Training Journal: 2016 Olympia Prep: Back - 1 Week Out, 2016 Olympia Prep: Posing Practice - 1 Week Out, Video Training Journal: 2016 Olympia Prep Shoulders 1 Week Out, Vlog #4: Building A Home Gym + Permanent Makeup, 2016 Olympia Prep: Glutes/Hamstrings/Calves Workout 2 Weeks Out, Tip Me Tuesday: Don't Sacrifice Your Health For Looks, Video Training Journal: 2016 Olympia Prep 30 Days, 30 Workouts - Glutes/Hamstrings/Calves, Vlog #4 | San Diego Bootcamp, Cheesecake Factory, Skipping The Line At Starbucks & Sunburn :(, 2016 Olympia Prep: 30 Days, 30 Workouts Back/Biceps/Abs, 2016 Olympia Prep 30 Days, 30 Workouts: Chest & Arms, Tip Me Tuesday: It's Self-Discipline, Not Rocket Science, 2016 Olympia Prep 30 Days, 30 Workouts: Shoulders, Olympia Prep 30 Days, 30 Workouts: Legs, Glutes & Calves, Tip Me Tuesday: It's Not Always About The Calorie Burn, Video Training Journal: Olympia Prep 30 Days, 30 Workouts - Back, Tip Me Tuesday: Your Village Is The Key To A Healthy, Fit Body, 2016 Olympia Prep: The "500 In 15" Ab Workout, 30 Days, 30 Workouts: 2016 Olympia Prep Edition, What I Ate Today: 2016 Olympia Prep 9 Weeks Out. Real Workout: 480 Rep Shoulder-Aggedon Workout, One Stop Shop: Bench & Barbell Leg Workout. Start off with gradual tension & build up slowly based on feedback from the lifter after each repetition. There should be a focus on maintaining slight natural bend throughout. What I Ate Today: 24 Hours Before The 2015 Olympia, Video Training Journal: Chest & Arms Triset Workout, FREE Preview Video: 2015 Olympia Prep Back/Arms Workout, What I Ate Today: 2015 Olympia Prep 2 Weeks Out. Focus on using the lats to pull during the concentric rather than the arms as this helps further engage the core and centrate the shoulders. creates strong muscle mind connection with the lats). The single-arm pullover amplifies core activation to the extreme. Exercise Demo: Hip Circle Barbell Hip Thrust, Exercise Demo: Resistance Band Overhead Triceps Extension, Exercise Demo: Behind The Neck Shoulder Press, Exercise Demo: Seated Close Grip Cable Pulldown (floor), Exercise Demo: Barbell Overhead Triceps Extension, Exercise Demo: Single Leg Dumbbell Stiff Legged Deadlift, Exercise Demo: Smith Machine Bulgarian Smith Squat, Exercise Demo: Seated Dumbbell Shoulder Press, Exercise Demo: Standing Dumbbell Front Raise, Exercise Demo: Hollow Hold Dumbbell Floor Press, Exercise Demo: Glute Raise/Dumbbell Triceps Extension (chair), Exercise Demo: Reverse Grip Triceps Pushdown, Exercise Demo: Standing Neutral Grip Shoulder Press, Exercise Demo: Medicine Ball Shoulder Press, Exercise Demo: Barbell Upright Row/Front Raise Combo, Exercise Demo: Seated Weight Plate Calf Raise, Exercise Demo: Resistance Band Triceps Pushdown, Exercise Demo: Single Arm Rear Delt Cable Raise, Exercise Demo: Single Arm Reverse Cable Flye, Exercise Demo: Incline Reverse Grip Dumbbell Row, Exercise Demo: Standing Dumbbell Calf Raise. One helpful cueing tip here is to make sure the trainer communicates with the lifter to make sure that the level of manual tension is not so excessive that the lifter is unable to maintain a neutral lumbar spine. The "head off the bench" protocol eliminates cervical compression that typically occurs when the base of the head is pressed into another surface. This is a great hypertrophy-inducing variation. Video Training Journal: 2017 Olympia Prep Pull Workout, Fit Fixins: Sunny Side Portobello Mushrooms, Video Training Journal: 2017 Olympia Prep Shoulders, Tip Me Tuesday: Happiness Leads To Success, Fit Fixins: Sweet Potato & Black Bean Quesadilla, Video Training Journal: 2017 Olympia Prep Push Workout, Tip Me Tuesday: Focus On Action For a Better Outcome, Video Training Journal: 2017 Olympia Prep Back Workout, Fit Fixins: Chocolate Strawberry Fro-Yo Bark, Tip Me Tuesday: Carbs + Cardio + Calories + Consistency = Control, Tip Me Tuesday: My 45 Day Summer Abs Challenge Experience. Fit Fixins: Low Carb Grilled Portobello "Bun" Burger, Real Workout: Bench Cardio Circuit Workout, Fit Fixins: Strawberry Shortcake Roll-Ups. Exercise Demo: Bent Over Dumbbell High Row, Exercise Database: Smith Machine Shoulder Press, Exercise Demo: Smith Machine Incline Bench Press. The most common mistakes: Not keeping the core tight and locking the spine in. © 2006-2020 Advanced Human Performance, LLC, Blast your back with Eccentric Overload using the BANA2:1 Eccentric Method. If you’re looking to further increase the difficulty and stimulus to the core musculature and bulletproof your spine try this manual tension variation as shown by my NFL athletes Austin Larkin. Try this eccentric isometric cable pullover as shown here by collegiate soccer player Claire Shea. If you could only choose one type of loading method for pullovers, kettlebells would be the winner. nPower Fitness Camp Is Coming To Michigan February 23-25! 2015 Olympia Prep In Review: See It All Here! 12 Week Olympia Prep Challenge: Phase 2 Begins! Unfortunately, most lifters do pullovers incorrectly, negating many of the benefits while simultaneously producing trauma to the joints and connective tissue. The glute bridge variation helps remedy that. Alternative Exercises Dumbbell Pullover, Alternating Dumbbell Floor Pullover, Straight Arm Cable Pulldown, Contact Privacy Policy Terms and Conditions Disclaimer. 2. 30 Day Transformation Challenge: Week 2 Begins! If the tension is too extreme & the individual’s abs are not strong enough to handle the manual tension to the hips, this will cause the lumbar spine to arch & place undue stress on the back. Reducing these compressive forces and allowing cervical elongation to occur during pullovers not only improves neck strength and postural alignment, it also allows for optimal T-spine extension. fitbook PREP Preview Video - Available Thursday at 5pm PST! Reminder Black Frida…, Black Friday Sale with 50% off all training programs, workouts, & books including my 600 pg book MOVEMENT REDEFINED…, Advanced Human Performance, 560 Old Peachtree Road Northwest, Suwanee, GA, 30024, The Best Way to Deadlift: Squat-Stance Deadlift, Eccentric Isometrics | The Ultimate Way to Strength Train: Part 1, Eccentric Isometrics | The Ultimate Way to Strength Train: Part 2, The Best Ways to Perform Weighted Pullups, Lunges and Split Squats: You’re Doing Them Wrong, 10 Unique Rowing Movements To Fix Your Body Mechanics, 12 Tests of Functional Strength and Body Mechanics, The Pullover Reinvented: The Very Best Upper-Body Exercise, The Worst Way to Perform Deadlifts and RDLs, Quadruped Bird Dog Row Benefits and Variations, Crush Your Chest with the Sandwich Squeeze Press, The Best Training Tool for Triceps - 6 New Exercises, Earthquake Training: 6 Unstable Overhead Lifts for Quick Gains, 4 Crucial Upgrades To Upper-Body Mass-Building Classics, 6 Unique Kettlebell Exercises to Crush Your Biceps, Ninja Training: Hand Clap Pushup to Single Arm Plank. Concentrate on keeping the shoulders moderately depressed and retracted, even in the stretched position. There's an anti-rotation and rotary stability component that isn't present during the bilateral or isolateral versions. 5. The decline position produces the largest range of motion of any pullover variation. Sculpt Your Shoulders With This Dumbbell-Only, At-Home Workout. Video Training Journal: Glutes Hamstrings 12.12.15, My Gym Doesn't Have #1: Hack Squat, Hammer Strength High Row, Butt Blaster, Video Training Journal: Shoulders 11.19.15, The Top 7 Posing Mistakes You Don't Want To Make, How To Use A Food Scale To Measure Your Macros, A Week Of Fat-Burning Cardio Workouts - November 2015, My Top 5 (Current!) 45 Day Buns & Guns Challenge 2019 Winners Announcement! nPower Nutrition's First Ambassador: Sarah Meyers! This is one of the Active level strength exercises in Exercise for Better Bones. 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