Not too long ago, I wrote an article for T-Nation called – Big Lats. In that article, I featured a new exercise which I named the compound row.

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Since writing the Big Lats article over 1 year ago, I still get emails almost daily form Fitness Professionals and athletes asking for more information about using the Compound Row exercise.

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In today’s post I’ve provided you will all the information needed to safely and effectively use the Compound Row exercise within your training program.

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First, watch the video to learn how to properly perform the Compound Row. Then, read all the information below the video about why the Compound Row exercise is so effective.

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The Double-Duty Lat Pull — The Compound Row

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Here’s what I wrote about the Compound Row in my – Big Lats – article originally published on T-Nation.com:

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“Let’s return to the discussion of the lats as part of the core. Because the lats insert at the iliac crest — the top of your pelvic girdle — they play a role in back extension. And when you extend your back, you’re almost always tilting the top of your pelvis forward at the same time, exaggerating the arch in your lower back.”

“A lot of guys incorporate and exaggerate back extension when they do seated close-grip rows. That is, they bend forward on the negative and then lean backward on the concentric part of each repetition. My guess is that few TMUSCLE readers do this, because more advanced lifters know that it puts unnecessary stress on the lower back, while at the same time taking work away from your upper-back muscles.”

“But there is a way to combine back extension with a close-grip pull without so much risk to your lumbar spine. It’s called the standing compound row.”

“Put the triangle extension on a high cable pulley, stand a few feet back with your feet shoulder-width apart and knees slightly bent, and bend forward at the hips so your torso and arms create a straight line with the cable. Straighten your hips as you pull the handle to your lower chest.”

“Because you’re standing, your lower back doesn’t go into as much flexion as it would if you were bending forward on a seated row. Plus, standing movements like this are always more functional. In sports, the actions requiring upper-body strength and power are almost always dependent on coordinated action with the core and lower body.”

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Give the Compound Row and try and tell me what you think on the comments section.

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I just returned from giving two workshops at the AFPA Sports & Fitness conference in Ocean City MD. What a fun time it was to interact with some other of the industry’s top professionals and teach the best Fitness Professionals the area has to offer! Although all the traveling involved can get exhausting and all the teaching is very labor intensive – I can’t help but leave Fitness Conferences like this one with more energy and enthusiasm than when I first arrived!

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Now, I’m back home and ready to bring some of that energy and enthusiasm to each and every one of my clients. And, I’m ready to bring it here to you! Check out today’s video featuring one of my favorite dumbell exercises variations: The Dumbbell Upper Cut.

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If you are not familiar with Dumbbell Uppercuts done Performance U style – I highly suggest you watch the video below. There’s a wide variety of strength training exercises out there. But, you won’t find any one exercise that can get more good things happening with your body than Dumbbell Uppercuts done Performance U style! You’ll see this exercise builds upper body strength, torso rotational strength, Hip mobility, shoulder stability, core stability and increases your ability to transfer force efficiently from the ground up!

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Key Points on Using Dumbbell Uppercuts!

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- This should NOT be considered  a “boxing specific” exercise. Although it can help the boxing athlete, all athletes can benefit from this exercise.

- Use heavy Dumbbells to increase total body pushing strength. Heavier loads will force you to initiate the movement from your legs to help drive the Dumbbells up overhead. Much like a variation of a push-jerk.

- Use lighter dumbbells with this exercise to either use it as “active recovery” between more intense exercises. Or, include this exercise as a station within a metabolic conditioning circuit.

- Be sure to rotate from your hips and turn your foot in toward the midline on each repetition.

- Be sure to maintain optimal posture, timing and rhythm through the exercise.

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Let us know your thoughts, experiences and methods using Dumbbell Uppercuts by posting your comments below!

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Here’s your chance to check out my newest article – “More Gain, No Pain” – in the May 2010 issue Men’s Health magazine…FREE! You can read the entire article and view videos of all the exercises here, at the Men’s Health website. Or, click on the magazine cover below!

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An injury doesn’t have to cancel your workout! Use these exercises to work around sensitive spots and still make gains!

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This article offers a Performance University guide to exercising through an injury by making these simple swaps.

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One of the exercises demonstrated in my Men’s Health article is not performed in the video as I’d like to see it done. Perform the Anterior Reaching Lunge in the way demonstrated in the video below over the way demonstrated in the Men’s Health video.

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Are there any injuries you’re currently trying to workout around? Did you find these exercises helpful? Post your comments!

by Nick Tumminello

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Improve overall fitness and coordination by forcing multiple muscles to work together. This full-body movement links big muscles around your abs and back with your hips, shoulders, and neck, says Nick Tumminello, C.P.T., owner of Performance University.

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Continue Reading…

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by Nick Tumminello / Tues, Oct 6. 2009

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Most guys can’t sweep the room without using wrist straps to grab onto the broom. Here’s how to fix that sad, sad, problem.

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Athletes aren’t born; they’re built. This exercise from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, builds your acceleration, speed, and explosiveness.

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Yesterday, my article titled Six New Tabata Workouts for Fast Fat Loss was published at Tmuscle.com.

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The article tells you everything you need to know about the Tabata protocol and effective Tabata workouts. But, the article originally included 7 workouts, not 6! The editors, for whatever reason, decided not to included the 7th workout.

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That’s okay because in today’s post, I’m going to hit you with the missing 7th Tabata workout!

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So, here’s the missing workout exactly as I wrote it the unedited New Tabata Workouts for Fast Fat Loss article:

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Tabata Workout #7 – Bodyweight Tabata (8 Exercises)

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This bodyweight Tabata incorporates 8 exercises and alternates from the lower body, to the core, to the upper body and finishes with a total body exercise. This is repeated twice to equal four minutes total.

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Here’s how it goes down-

20 sec Speed Squats or Squat jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Push Ups (upper-body)

10 sec rest

20 sec Burpees (total body)

10 sec rest

20 sec Lunges or Lunge Jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Plank Fast Hands (upper body)

10 sec rest

20 sec Burpee w/Jump

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Remember to perform each exercise as fast and with as much intensity as possible!

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There are two exercises listed above you may not be familiar with? – The Tight Core Rotations and the Plank Fast Hands.

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Go here to learn how to do the Tight Core Rotations

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Watch the video below to learn how to perform the Plank Fast Hands exercise.

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As always, I love to hear your comments, thoughts and favorite workouts. So, hit me with everything you have to say that’s related to doing Tabata style workouts!

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Six New Tabata Workouts for Fast Fat Loss
by Nick Tumminello | Jan 6, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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One of the best and most popular shoulder stabilization / pre-hab drills used among strength coaches these days is the Push Up Plus exercise. Why? – Because it’s a great exercise for activating and strengthening the all important Serratus Anterior muscles of the shoulder.

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Serratus Anterior

A strong Serratus Anterior muscle is crucial for optimal shoulder health and functional movement. Put simply, the Serratus Anteriror keeps the Scapula (Shoulder Blade) pressed against the rib cage while your arm moves or deals with load.

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Many folks blame a weak Serratus Anterior muscle for causing a winged Scapula. Although this can be true. There are some cases in which Scapula winging is cause by a long Thoracic nerve problem. This an an issue that is way beyond the scope of most coaches and therefore beyond the scope of this Blog.

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Now, what IS within the scope of this Blog is to provide you with yet another  new, smarter and more effective way to use the Push Up Plus exercise for the purpose of shoulder strengthening and injury prevention.

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In the video below, I demonstrate  how to perform the Push Up Plus exercise to MAXIMALLY recruit and strengthen the Serratus Anterior muscles.

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These recommendations featured in the video below are based on the current Bio-mechanical research and teachings of world renowned Physical Therapists like Mark Comerford and Kevin Wilk.

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Check out this video and discover how to Perform the Push Up Plus a Better way!

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As always, I love to hear your thoughts and feedback. So, don’t forget to comment below…

by Nick Tumminello
01/06/10

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Got a set of biceps that haven’t grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.

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