One Arm Row

This is a great bang-for-your-buck exercise that works the pulling muscles asymmetrically and also trains scapular retraction. Plus it hits your biceps like a curl but you don't have to feel like a choade who wastes his time in the gym doing curls. Throw in a little torsional stability and you can see why it's "Coach Stevo Approved!"

Coach Stevo's Top Tips

• Pack the shoulder.
• Squeeze the shoulder blades together on every rep.
• Do not let the plane of your shoulders change relative to the plane of your hips

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.

Pull Ups

There is no better test of upper back strength than the old-fashioned pull up. They reward the fit and the strong, and yes, even the ladies can rock the pull up. Just do what Coach Stevo says.

Coach Stevo's Top Tips

• Pack your shoulders.
• Always start with locked elbows.
• Do not let your legs come up.
• Pull until your chin crests the plane of the bar.

USMC Style

Negative (Eccentric Only) Pull Ups

A Woman Stronger than Any Man You Know

Even Zuzana Can Rock a Set of Pull Ups

Overhead Press

Also known as the "military press," this exercise can be performed with kettlebells, dumbbells, or a barbell. Dumbbells is the most foolproof, barbell the most dangerous, but kettlebells require more range of motion and mobility.

Coach Stevo's Top Tips

• Do not perform seated.
• Squeeze your glutes and abs hard.
• Pack your shoulders
• Always lock out at the top.