Travis Hansen, Author at T NATION

Arm Workout – Best Biceps Curls You're Not Doing

Travis Hansen — Sat, 13 Nov 2021 13:00:44 +0000

Bodybuilding, Arms Your arm workout might be missing something. What is it? It's RESULTS. Many lifters just can't seem to build their biceps with standard curls. There's a reason for that: their other muscle groups are trying to help out. If you're using lower-body assistance, involving the anterior delts (most common), or even getting momentum

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Tip: The Russian Core Exercise

Travis Hansen — Fri, 03 May 2019 11:00:00 +0000

Do the Twist, Comrade! The Russian twist is a forgotten gem of an exercise. It's one of the best anti-rotational core exercises on the planet when performed correctly. Bonus: Its progression capacity is limitless. This core exercise requires your glutes to contract to provide stability from which to rotate. It also helps improve end-range hip

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Tip: Why You Need Spider Curls

Travis Hansen — Wed, 01 May 2019 11:00:00 +0000

Spider curls are a challenging and safe way to target your biceps while also preventing some common pitfalls. Here's what the exercise looks like: Spider curls reinforce proper elbow flexion mechanics through a dead hang and vertical position of both arms. This downward pull of gravity makes it extremely difficult to draw the shoulder upward

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Tip: You Need the Bow and Arrow Drill

Travis Hansen — Sun, 28 Apr 2019 11:00:00 +0000

There's no shortage of prehab and rehab-based shoulder exercises out there, but why not add one more? The "bow and arrow" exercise combines three elements of training that benefits just about anyone, regardless of their specific training goals. Here's what the drill looks like: The first function the exercise satisfies is seen at the rear

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Tip: A Better Hip Flexor Stretch

Travis Hansen — Fri, 26 Apr 2019 11:00:00 +0000

Are your hip flexors having trouble reaching the necessary or optimal ranges of motion? Try this unique hip flexor stretch: Instructions Grab a long skinny superband and get in a half kneeling, 90/90 stance position. Loop the band around and knot it on the rear leg. Start in a proper rack position with the band

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Tip: Toughen Up Your Shoulders

Travis Hansen — Sun, 21 Apr 2019 11:00:00 +0000

I'm sure you've experienced some shoulder discomfort at some point and have become acutely aware of its complex, and sometimes frustrating, design. Not to worry, though. There are some great shoulder circuits you can add to your routine for healthy shoulders. Try this one: Banded Handwalk Slide Progression Shoulder External Rotation The beauty of this

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Tip: The Drill Your Body's Been Begging For

Travis Hansen — Tue, 29 Jan 2019 16:00:00 +0000

When you're feeling tight and stiff in the lower back, hips, chest, and shoulders, that's a great time to just jump into some heavy-ass lifting, right? Of course not. Mobility is essential. But since it's become such a buzzword, people have kind of forgotten why we do it and what it means. Having adequate mobility

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Tip: The Knee Block Squat

Travis Hansen — Fri, 26 Oct 2018 17:15:00 +0000

Popularized by Mark Rippetoe, this "movement blocking" exercise works to improve your squat form. Just keep your toes right in front of PVC pipes, half foam rollers, or anything like that. Don't let your knees touch the object as you squat. Note: This drill won't guarantee direct carryover to training settings involving moderate to high

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Tip: The Wall Squat

Travis Hansen — Thu, 25 Oct 2018 17:15:00 +0000

The movement blocking method helps people fix their squat form. Example: the wall squat. Bring your feet a few inches from the wall with your toes pointing straight. Place yours arms in at your sides and keep your eyes forward. Squat with a slow tempo and watch your hips hinge and entire spine naturally align

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Tip: Use a Band For This Glute Exercise

Travis Hansen — Sat, 24 Mar 2018 11:00:00 +0000

Some lifters struggle with the hip hinge. To master that foundational movement pattern, they don't need the extra weight or speed associated with most hip hinge exercises, like kettlebell swings or deadlifts. If someone's unable to bend at the hips or take a bow, making this movement pattern more challenging will only keep them from

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