Strength and Physique

Strength Training for the Professional Warrior

Hypertrophy Training for the Ectomorph 2.0

Featured post

Headbanger Pull-ups

Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up:

  1. Headbanger chin-ups
  2. Headbanger chin-ups under the bar
  3. L-Sit headbanger pull-ups
  4. Commando headbanger pull-ups, aka Inline headbanger pull-ups

30 Degree Pull-ups

30 degree pull-ups, as known as lean away pull-ups.  Pull to waist and lean back.  The movement is a hybrid of the pull-up and the row.

Barbell Launch Curl

8 Exercises Using Thor’s Hammer

Thor’s Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor’s Hammer:

1) Forward Lever
2) Reverse Lever
3) Side to Side Lever
4) External / Internal Front Rotation
5) External / Internal Side Rotation
6) Helicopters
7) Hammer Pullover
8) Shoulder Cast

How to Increase Your Push-ups for the Academy

One Arm Bench Dips

Body Drag Upright Rows

Adjust the Weight, Stay on Target

Four Pull-up Variations


A potpourri of pull-up variations:

  1. Muscle-up
  2. L-Sit Pull-up
  3. Tucked Lever Pull-up
  4. CTI Pull-up


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