Build a bigger stronger back while challenging the core with the quadruped single arm dumbbell row… #backday #row #dumbbellrow #lats #functionalshred #functionaltraining #functionalstrength | Dr. John Rusin
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Build a bigger stronger back while challenging the core with the quadruped single arm dumbbell row… #backday #row #dumbbellrow #lats #functionalshred #functionaltraining #functionalstrength | Dr. John Rusin
120.2K viewsJan 4, 2024
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The most under rated ROW variation to build the back and crush the core using only bodyweight… #invertedrow #bodyweightrow #bodyweightworkout #row #backday #backtraining #backexercise #upperback #bodyweightexercises #bodyweighttraining #rows | Dr. John Rusin
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The most under rated ROW variation to build the back and crush the core using only bodyweight… #invertedrow #bodyweightrow #bodyweightworkout #row #backday #backtraining #backexercise #upperback #bodyweightexercises #bodyweighttraining #rows | Dr. John Rusin
7.4K viewsJan 5, 2024
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Dr. John Rusin on Instagram: "Single arm face pulls are the perfect shoulder priming warm up to program before any bench press… Here’s how to maximize their benefits executing a boss: 1. Setup in half kneeling, front foot opposite of working arm 2. Set cable to chest height when in half kneel (parallel) 3. Overhand grip the rope with working side arm 4. Keep high elbow angle and cue drive elbow back 5. Allow thoracic spine rotation to extend range of motion 6. Incorporate opposite shoulder to in
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Dr. John Rusin on Instagram: "Single arm face pulls are the perfect shoulder priming warm up to program before any bench press… Here’s how to maximize their benefits executing a boss: 1. Setup in half kneeling, front foot opposite of working arm 2. Set cable to chest height when in half kneel (parallel) 3. Overhand grip the rope with working side arm 4. Keep high elbow angle and cue drive elbow back 5. Allow thoracic spine rotation to extend range of motion 6. Incorporate opposite shoulder to in
32.9K viewsFeb 16, 2025
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Single Arm Band Press with Rotation
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Single Arm Band Press with Rotation
882 viewsJul 10, 2025
YouTubeDr. John Rusin
Single Arm Band Press
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Single Arm Band Press
494 viewsJul 10, 2025
YouTubeDr. John Rusin
Pain-Free Performance: Training for Longevity with Dr. John Rusin
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Pain-Free Performance: Training for Longevity with Dr. John Rusin
799 viewsSep 25, 2025
YouTubeHailey Happens Fitness
Angles of pull matter when it comes to targeting the lats (over the upper back) during rows… | Dr. John Rusin
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Angles of pull matter when it comes to targeting the lats (over the upper back) during rows… | Dr. John Rusin
33.4K viewsMar 15, 2024
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There’s No “Perfect” Squat – Only Your Squat | Dr. John Rusin
3.7K views6 months ago
YouTubePower Athlete
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Deadlifts are are simply sub optimal for building muscle. Here’s why PLUS what exercise to do instead… Don’t get me wrong, deadlifts are great. In terms of developing full body strength, nothing quite compares. But developing strength and building muscle are two different goals, even though they do have interplay. But what makes deadlifts great for starting strength and power development makes them subpar for building muscle in a more direct and traditional sense. Here’s the primary hypertrophic
87.8K viewsMay 9, 2023
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Goblet box squats, more than just another fluffy physical therapy exercise reserved for the old and hurt… | Dr. John Rusin
61.7K viewsFeb 22, 2024
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John Rusin on Instagram: "The STRETCH is key to rear delt gains Upgrade your rear delt fly by crossing over midline and forcing the muscles to start from a stretched position. This small tweak allows the rear delts to be trained from a stretch to a flex through a full and complete range of motion. NOTE: This new novel ROM will force you to go lighter in order to execute with high mind muscle connection and ROM Train this movement with multiple sets of 15-25 reps to fail."
5.5K views8 months ago
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Build a bigger thicker upper back and stronger core with one of my all time favorite rows… Introducing the 3-Point Landmine Single Arm Row: 1️⃣Position landmine perpendicular to a flat bench 3️⃣Actively kneel in 3-point stance, controlling hips and core 3️⃣Grip the bar and row up and back through full ROM 4️⃣Drive opposite hand and knee into bench for stability PRO TIP: Use small weight plates to open up range of motion This exercise is best programmed as a functional hypertrophy accessory train
4.6K viewsOct 4, 2023
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Not all movements are created equally… Yes, the human body was naturally designed to move in 6 foundational patterns. And each of these patterns are mandatory to gain, train and maintain for a lifetime if you want to be healthy and functional. But some patterns are simply higher yielding than others based on their load capacity, available range of motion, stability requirements and overall ability to counteract the negative impacts of the modern world. Taking all variables into account, here is
3K views8 months ago
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Quadruped Arm Leg Opposites
1.4K viewsJul 8, 2025
YouTubeDr. John Rusin
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[FREE] 🔓Unlock the key to obtaining peak performance, aesthetics, AND injury prevention all in ONE program. As a Physical therapist, Personal Trainer, and Injury Prevention Specialist, this is the exact blueprint I use with clients who want to prevent injury and perform their best. Inside this 10-part video course, you’ll learn: ✔️ 6 characteristics every training plan needs to have ✔️ Why they’re necessary ✔️ How to program them into your training ✔️ AND a bonus example training plan “If you w
248.9K viewsMar 16, 2025
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Landmine Deadlift Tutorial
61.9K viewsNov 30, 2016
YouTubeJohn Rusin
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Chest supported rows do much MORE than just save the lower back from spine stress…. 1️⃣Increase muscular targeting 2️⃣Maintain strategic angle of pull 3️⃣Limit compensation from momentum 4️⃣Reduce load necessary for training effect But it’s main benefit is limiting the amount of requisite lower back stabilization from the horizontal row pattern itself. When the goal is to build muscle in the lats and upper back, the last limiting factor we want is lower back fatigue… This is the main reason that
48.6K viewsFeb 24, 2024
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Single Arm Dead Hang | Grip Training | Shoulder Health
14.9K views10 months ago
YouTubeHealth Warrior Eric
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‼️Exercise ORDER Matters (A LOT)… In programming, we refer to the strategic order of exercises as SEQUENCING in attempt to create optimal mechanical and neurological performance environments. Sure, choosing the right exercises for YOU as an individual matters. But why not take it one step further and sequence great exercises according to performance AND prevention? One of the most effective performance priming sequences I’ve ever used is placing a fast and explosive power primer exercise in fron
14.2K viewsMay 17, 2022
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Grow your glutes with just a band… The seated banded hip abduction is one of the simplest but most effective accessible booty building exercises, period. It targets the glutes working into isolated abduction and external rotation of the hip, commonly neglected actions. Make them even better by training with a heavy band, leaning the torso forward, and allowing the feet to rotate outward. Best trained for bootylicous pump sets of 25 reps taken to absolute failure at the end of any type of lower b
13K views8 months ago
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One Arm Dead Hang With +40KG | Grip Strength Madness
8.9K views7 months ago
YouTubeAshutosh Strong
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Pairing an isolation based pump movement like the slow and controlled dumbbell biceps curl peaking each contraction with a compound movement like the TRX inverted row that also challenges core stability is a great way to "functionally" elicit a skin tearing amount of metabolic stress through the arms and back. Start with 3-4 super sets of 12 reps per movement. Keep the rest periods short, between 30-45 seconds to accumulate some metabolites in the muscles that make everything burn so good. Focus
6.3K viewsMar 6, 2017
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Should you be trap bar deadlifting with the HIGH or LOW handle setting? Well, it depends on. your body size, joint structure, limb length, mobility and skill... Give me a ❤️ if you love trap bar deadlifts! The low handle trap bar deadlift increases trainable range of motion by 3-5 inches (depending on high handle height) with a starting bar position of 8.75 inches off the ground. For most people to access the low handle position, more knee bend is needed increasing the demand on the quads and cr
5.7K viewsJul 31, 2022
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One of the sneakiest single leg smoke show lunge variations for blowing up that booty bump with next to no weight… Drop a 🍑 🍑 if lunges burn up your booty! Try the Alternating Front Foot Elevated Dynamic Dumbbell Swing Hand Switch Reverse Lunge. Here’s exactly how it works: ✅Alternating: Challenges coordination and repeatability of lower body single leg pattern. ✅Front Foot Elevated: Increases available depth of range of motion of knee and hip flexion. ✅Dynamic: Increased speed challenges dyna
5.1K viewsApr 10, 2024
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Is the trap bar deadlift better than the barbell? | Dr. John Rusin
2.6K views11 months ago
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Struggling to stay healthy in the gym? You are NOT alone. Did you know over 90% of the active population in America today is dealing with some level of pain, injury or movement dysfunction limiting their training? And no, the “no pain, no gain” mentality is not the answer… Training smarter and rebuilding your body needs a more calculated approach to strengthen weak links, rid your body of chronic pain, and ultimate get on the path to longevity. This is the ultimate goal for every one of my clien
2.5K views7 months ago
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Want to make direct arm training more "functional" so you can justify getting a nasty pump that produces arms that may even make you look like you actually lift? Using intelligently programmed pre-fatigue supersets like the overhead triceps extension paired with the feet elevated push up. Here's how it works: For many people, the shoulders and triceps take over the push up and bench press that take place in the horizontal pushing movement pattern. Since these two accessory movers essentially tak
2.1K viewsMar 22, 2018
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Stop static stretching before training. Do this instead… | John Rusin
1.5K views10 months ago
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Here’s how to make the already brutally challenging Copenhagen side plank even tougher: 1️⃣Place physioball under top leg 2️⃣Bring bottom leg into 90-90 position 3️⃣Extend top arm up towards the sky 4️⃣Breathe, brace and battle for stability This variation amplifies the stability efforts of the adductors, core and shoulder working together as a functional unit against an unstable surface. *NOTE: Trying this for the first time? Limit your sets and hold times and use common sense, as this novel po
17K viewsFeb 7, 2023
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The trap bar deadlift is the undisputed and undefeated GOAT functional strength exercise. In trap we trust🙏 | Dr. John Rusin
97.4K viewsMar 29, 2024
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