Dan Blewett, Author at T NATION

Tip: Two Band Exercises for Better Posture

Dan Blewett — Fri, 26 Oct 2018 11:00:00 +0000

If you have very forward-rolled shoulders and struggle to depress the scapulae, "no moneys" and A-triangles may become your new best friend. 1 ▶️ The A-Triangle The A-triangle was my solution to getting more scapular depression in athletes who have a tough time moving out of the shrugged and protracted position. With conventional pull-apart exercise,

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Tip: Cable Stack Wrist Roller

Dan Blewett — Mon, 21 Aug 2017 20:15:00 +0000

To develop that big flexor/pronator belly, you need to use wrist flexion. Really heavy wrist curls bother a lot of my lifters' wrists, so we usually go for sets of 8-plus and seek a pump rather than maximal strength. Wrist rollers are better suited for heavy wrist flexion, and this version is especially challenging since

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Tip: Power Rack Wrist Rolling

Dan Blewett — Mon, 21 Aug 2017 17:15:00 +0000

Buy a standard wrist roller if you want, but a homemade version of PVC pipe (1.5 to 2 inches is perfect) with climbing webbing attached is a cheap and amazing solution. Check our power-rack version that we made out of aluminum tubing. The beauty of it in a rack is that you can truly test

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Tip: Pinch Grip Strength

Dan Blewett — Sun, 20 Aug 2017 17:15:00 +0000

Pinch gripping involves squeezing the extended fingers towards the thumb without flexing individual digits, such as you'd experience holding a textbook. Most strength athletes use plate pinches (holding two 25 or 45 pound plates together), but there are alternatives. For example, using two dumbbells allows you to have access to a greater range of weights.

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Tip: The Backward Sled Drag for Big Quads

Dan Blewett — Thu, 16 Feb 2017 21:15:00 +0000

Sled drags provide a crazy quad pump and can do wonders for conditioning and leg growth, especially in those with back pain. They're also one of the most knee-friendly exercises. How to Do It Pull your shoulder blades back and down. Make a big chest. Lean back to start the movement. Drive your heels into

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Tip: The 4 Movements Every Workout Needs

Dan Blewett — Wed, 02 Nov 2016 11:00:00 +0000

The Big Four The following four movements need to be in every program. If you're doing full-body workouts instead of body part splits or movement-based training programs, then they should be in every workout. Upper-Body Push. Movements in which the upper body is pushing or pressing an object away from the body or the body

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Tip: Build Quads Without Bars, Dumbbells, or Machines

Dan Blewett — Mon, 10 Oct 2016 15:00:00 +0000

Sled drags provide a crazy quad pump and can do wonders for conditioning and leg growth. T Nation coach Christian Thibaudeau has even had competitive bodybuilders use them for leg size. Bonus: They're also one of the most knee-friendly exercises and they provide a quad-building alternative to those with cranky backs. Backward Sled Drag There

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Tip: Take This Mental Toughness Test

Dan Blewett — Mon, 22 Aug 2016 15:00:00 +0000

How do you develop champion-level toughness? By rising to challenges and completing them. The Problem: You give up too easily and shy away from painful, difficult endeavors. The Solution: Once a week, devise a workout that's specifically designed to be miserable, like the one below. Then, force yourself through it. Push-Up Max x 2.5 The

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Bad Back, Big Muscles

Dan Blewett — Thu, 21 Apr 2016 12:00:00 +0000

Here's what you need to know... If your back hurts when you extend it, bend over, or twist, choose exercises that avoid those movements. These include backward sled drags, dumbbell lunges, pull throughs, hip thrusts, and Bulgarians. When working upper body, avoid movements that compromise the back. Your bad back won't limit your ability to

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Tip: Take the Plank and Push-up Challenge

Dan Blewett — Sun, 27 Mar 2016 17:00:00 +0000

The rules here are simple: To start, do one set of continuous, full-range push-ups to failure. Multiply that number of reps by 2.5. Now do push-ups with this new number as your target goal... without allowing the knees to touch the floor. You can "rest" in the top position between reps as needed, basically doing

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