Christian Bosse, Author at T NATION

Tip: The Right Grip for the Barbell Ab Rollout

Christian Bosse — Sun, 07 Jan 2018 18:15:00 +0000

The barbell rollout is one of the best anti-extension and anti-flexion exercises for your trunk. The exercise becomes increasingly more difficult the further you roll out due to the longer lever. Therefore, the fully extended end position is the most difficult position for your trunk, as well as for your shoulders. One common flaw is

Read the full article at Tip: The Right Grip for the Barbell Ab Rollout

Tip: The Barbell Ab Rollout

Christian Bosse — Sat, 23 Dec 2017 18:15:00 +0000

The barbell rollout is an advanced training exercise for the trunk for intermediate to advanced athletes. Unlike most bodyweight trunk exercises, the rollout is intense. It requires the trunk to be stabilized while you move your arms out and in. The standing barbell rollout is too intense for most people, so they do it from

Read the full article at Tip: The Barbell Ab Rollout

Tip: Fix Your Power Clean with Altitude Landings

Christian Bosse — Sat, 09 Dec 2017 18:15:00 +0000

The power clean is one of the best exercises for anyone who's interested in becoming faster or more explosive. It can teach you how to effectively produce force by accelerating the barbell upwards. The power clean can also teach you how to effectively absorb forces when you catch the barbell on your shoulders and decelerate

Read the full article at Tip: Fix Your Power Clean with Altitude Landings

Tip: Push Press – Proper Technique

Christian Bosse — Sun, 26 Nov 2017 18:15:00 +0000

The push press is one of the best exercises to develop strength and power because it allows you to use heavy loads but is also an explosive lift. It can also be used to gain muscle mass on the shoulders and upper back. The unique benefit of the push press is that it allows you

Read the full article at Tip: Push Press – Proper Technique

Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Christian Bosse — Sun, 19 Nov 2017 18:15:00 +0000

Every movement we do, whether in the gym or outside the gym, can be categorized into a movement pattern or a combination of fundamental movements. These movements are: Squat Hinge Lunge Push Pull Rotate or stabilize These movements are trained with a variety of drills, mainly focusing on coordinative challenges. But what do you do

Read the full article at Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Tip: The Proper Box Jump

Christian Bosse — Fri, 10 Nov 2017 18:15:00 +0000

The box jump is a plyometric exercise that offers a benefit that not a lot of other plyometric exercises offer: it's an explosive jump without the impact of landing. Therefore it can be used early in your plyometric training progressions. The box jump is an explosive jump. It's about how much force you can put

Read the full article at Tip: The Proper Box Jump

Tip: The Right Way to Dumbbell Bench Press

Christian Bosse — Mon, 23 Oct 2017 20:15:00 +0000

The dumbbell bench press allows for a greater range of motion than the barbell bench press. And due to the use of two individual dumbbells, you're able to add a rotation as well. Rotation should allow the main working muscle, the pectoralis major, to work over a greater range of motion. The muscle is lengthened

Read the full article at Tip: The Right Way to Dumbbell Bench Press

Tip: Altitude Landings to Improve Squatting Mechanics

Christian Bosse — Fri, 20 Oct 2017 17:15:00 +0000

When initiating the decent of the squatting movement, too often we see athletes breaking too much from the knee rather than breaking from the knees and hips simultaneously. Breaking too much from the hips limits the ability to achieve full depth and engage the posterior chain (glutes and hamstrings) effectively. Training with this flawed movement

Read the full article at Tip: Altitude Landings to Improve Squatting Mechanics

Tip: The 1.5 Method for Squats

Christian Bosse — Thu, 05 Oct 2017 11:00:00 +0000

The 1.5 or one-and-a-half method is an advanced strategy that's mainly used to increase time under tension to stimulate hypertrophy (muscle growth). But when used with the back squat, it can also be an effective corrective exercise for those who struggle in the bottom position. Common technical flaws seen in the bottom position of the

Read the full article at Tip: The 1.5 Method for Squats

Tip: Bottom-Up Bulgarian Split Squat

Christian Bosse — Sun, 01 Oct 2017 17:15:00 +0000

The Bulgarian split squat is a great single-leg squat variation to build strength and size in your lower body and also address imbalances between the left leg and the right leg. It will show its strength the more load you can lift. In our training we use it as a squat variation and we also

Read the full article at Tip: Bottom-Up Bulgarian Split Squat