Headbanger Pull-ups

Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up:

Headbanger chin-ups Headbanger chin-ups under the bar L-Sit headbanger pull-ups Commando headbanger pull-ups, aka Inline headbanger pull-ups

Barbell Launch Curl


8 Exercises Using Thor's Hammer

Thor's Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor's Hammer:

1) Forward Lever
2) Reverse Lever
3) Side to Side Lever
4) External / Internal Front Rotation
5) External / Internal Side Rotation
6) Helicopters
7) Hammer Pullover
8) Shoulder Cast

How to Increase Your Push-ups for the Academy

Q:My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on a couple years back entitled Return to Copland: Strength Training for the Professional Warrior.

I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me. 

Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in the academy. 

One Arm Bench Dips


Body drag upright rows

Also known as the armpit row, this version of the dumbbell upright row is easier on the shoulder joint: