Palloff Press

Another misunderstood movement, the Palloff Press is a killer for your rotational core. I suggest starting on your knees or in a half-kneeling position for the first few weeks. You can use a cable stack, an elastic band, or a TRX. The key thing to get over is that the weight doesn't move. You are resisting the weight's pull on your core. **NERD ALERT** pressing out changes the radial distance of the torque beam (your arms) which increases the angular momentum on your torso, thereby making it harder to maintain your polar moment of inertia.

Coach Stevo's Top Tips

• Engage your glutes.
• Shoulders back.
• Resist the Twist.

Half-Kneeling

Standing

TRX

The Landmine

The name is stupid, but the move is awesome. I guess I could change the name, but it's totally "in there" now. You don't need any special equipment, just a bar in the corner. The point of this move is to go slowly and resist what the bar wants your torso to do.

Coach Stevo's Top Tips

• Slow and steady.
• Lock your whole body down.

Waiter Walk

The ultimate shoulder packing exercise. If you don't know what I'm going on about, try a few of these with a heavy weight. You shoulders will be packed like an Amazon shipping box. Just like with Farmer Walks, you want to stay tall and squeeze your shoulder blades together. Most importantly you want to engage your lats. That's what protects your rotator cuff.

Coach Stevo's Top Tips

• Tall, engaged, and packed shoulders.
• Straight wrist.
• Grip hard.
• Never transfer the weight with your hands above your head! This picture taken moments before the lady in red took a 12kg bell to the skull!

Dumbbell

Kettlebell

Rack Carry

The rack carry is deceptively hard because it places the weight very high on your body. This makes your core work extra hard to keep you balanced. The Rack Carry requires a solid rack. The kettlebell rack is active and you should feel like your forearm, bicep, shoulder, chest, and the bell are a solid piece. The muscle that will burn the most on a rack carry is your bicep.  So get your mind out of the gutter and squeeze that rack!

Coach Stevo's Top Tips

• Pull your shoulders down with your lats.
• Enange the lats.
• Keep the bells in the rack with constant pulling pressure.

Double Rack Carry

Single Rack Carry

Farmer Walk

Farmer walks are deceptively simple but some of the best total body "specific" training available to the every day person. You are going to be carrying heavy things in your hands for distance well into your old age, you might as well get really good at it. Start light and work your way up quickly as your grip improves. Any weight with a handle will do.

Coach Stevo's Top Tips

• Stand tall, like someone is pulling your hair upward.
• Shoulders back.
• Pack your shoulders.