If you’ve been working out in a gym for awhile, you’ve probably used the Lat Pulldown as part of your routine. As most of you guys know, the lat pulldown is usually the default machine that people use to target the muscles of the back such as the rhomboids and latissimus dorsi. But what if you come down to the gym and all the lat pulldown machines are used? What do you do? Well, here’s a good alternative. It’s a called a straight arm pulldown. This is one of my favorite exercises because not only does it work your back muscles and arms, but it will also challenge your core. Performing this exercise will require you to establish a firm stance as you will have to drive the bar you’re holding towards your body. I have attached a video for you to see how its done. So next time all the lat pulldowns are being used, just walk away and make your own pulldown. 
Category Archives: Core
Straight Arm Pulldown
For Advanced Trainees: The Bulgarian Split Squat
I bet most of you here hate training their legs. I wouldn’t be surprised. After all , society is too fixated on judging us with our “vanity” muscles such as our arms and chest. But do you know that you’re holding off too long from your much needed progress by not training your legs? Training legs with exercises such as squats, split squats and deadlifts promote a very strong hormonal response that instantly shocks your body into new growth! Don’t believe me? Why don’t you try this advanced exercise called Bulgarian Split Squat this weekend? Worst thing that could happen is ending up with sore legs…but at least you’ve learned a leg exercise that can really give you a fantastic burn.
Have a great weekend everyone!
The Rollout
The Rollout can be done with either a stability ball or a barbell. I suggest that if you’re starting out, try a stability ball that suits your height. This is an amazing exercise that will truly challenge your core. Just make sure you don’t cheat by using your butt to help bring the ball or the barbell back to your starting position.
Level: Beginner to Advanced
Bird Dog
Most of the videos I’ve posted so far were done 2 years ago. So before I posted this one about the bird dog, I had to watch it first to make sure that I was giving the proper instructions. The instructions were alright…the way I was explaining it wasn’t. It was almost like somebody held me hostage and wanted me to narrate the instructions with a gun pointed to my head. Anyway, the videos will improve I promise you that. The star…I’m not sure. But you guys will definitely see other people demonstrating various exercises for this website.
Moving forward, posted here is a bird dog exercise which is great for the lower back and core. If you’re unsure of whether you’re doing it properly, have your wife, son or whoever’s around check your form. Good form includes a neutral spine and abdominal bracing.
Floor Circuits 2
Here’s another floor circuit that is composed of a dumbbell assisted exercise and lots of core . Combine this circuit with the floor circuit I posted a few days ago, and you already have a days worth of training!
Power Clean
If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!
Level-Advanced
The Squat
My squat form isn’t that great. Its acceptable but not great at all. I’ve always had a stiff back and have to do regular stretches to get better range. Another culprit I believe that’s causing my limited range of motion is my tight Psoas muscle. A good way to increase your range of motion is by following a dynamic stretching routine and adding mobility exercises.
Level: Beginner to Advanced
Lunge with Press Up
A lunge with a press-up is a terrific exercise that will not just work your upper and lower body , but challenge your balance as well. Try incorporating this into your workout as it’ll save you lots of time having not to do a separate shoulder and leg routine!
Level: Intermediate to Advanced
High Pull
A High Pull is power exercise that is a precursor to a power clean or a hang clean. This is a great exercise that works almost all the major muscle groups of the body. If you wanna be able to increase your vertical jump and improve your explosiveness, integrate this into your routine!
Level: Advanced
1st collector for High Pull
Follow my videos on vodpod
Stability Ball Leg Curl
The Stability Ball Leg Curl is a great exercise for maintaining trunk stability and improving posterior chain activation. This exercise will definitely challenge your core and activate your hamstring muscles.
Level: Intermediate
