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From member Jeff: I love the site! Keep up with the good work! My questions for Doc relate to Acceleration mechanics. In his articles, Doc does a great job explaining acceleration as far as the forward lean, the role of the knee joint yadda yadda yadda. My question is what are the specifics that he

EXECUTION Assume a standing position with the feet in line with one another and approximately shoulder-width apart. Your body should be erect with the lumbar spine in its neutral (slightly arched) position. Your head should be directly above the shoulders in good spinal alignment and your vision focused directly in front. Keep the shoulders back

EXECUTION   Straddle an exercise bench and assume a stable seated position with your legs bent and feet on the floor. Hold a dumbbell in each hand on bent arms so that the dumbbells are approximately neck high. Your elbows should be alongside the body or slightly in front, Use a neutral grip so that

EXECUTION Assume a well-balanced, face-up lying position on an exercise bench. The feet should be in full contact with the floor. Hold a barbell or E-Z curl bar in the hands with a pronated grip. The arms should be fully extended and held at a 45° angle to the vertical behind the head. You should

THE ONE-ARM DUMBBELL ROW The one-arm bent-over row is typically used to develop the lower lats. However, by going through a full range of motion and modifying the technique slightly you can also strongly affect the upper portion of the lats and the middle back muscles. As a result, the one-arm dumbbell row can be