Best Assistance Exercise You’re Not Doing

What we find is that people usually tend to ignore is accessory work. Either they do none or they go over the top and do too much. For powerlifting purposes, long term, accessories help you in the 2,3,5 year term versus the 4 week cycle hoping to potentially boost your bench. Well, the same thing applies to the rest of the body.

Our favorite accessory is the row. Specifically, the inverted row. This is a cheat proof variation of the row to be sure to actually hit these muscles. We chose the row because it’s the biggest bang for your buck when it comes to the body. The back is used for almost everything we do and we want to get that baby strong.

Feet Placement

This row can be done a few different ways. You can use a barbell in a rack, gymnastic rings or a TRX. To make the exercise easier we place our feet further back and to make it harder we move our feet more forward. For the expert edition, we want to elevate our feet.

How To Do It

We want to actually row at this point and be sure to get our shoulders into position. Move our shoulders away from our ears or have the shoulders over our armpits. Once we decide on the feet placement that works we need to get in a plank position. Squeeze the glutes and don’t let the butt sag down.

The grip is not that important for this but for most a regular bench grip will work. Once you get used to this you can even possibly add some weight in the form of plates. We suggest trying higher rep ranges, 2-3 sets 10-15 reps and can be done multiple times per week.


We just so happen to have our own programs that can help you in your fitness goals that we think are pretty awesome. Last time, we let you know that even our moms confirmed this with us and we are here to tell you again... THAT THEY STILL THINK THE COURSES ARE AWESOME.

There is the Advanced Fat Loss plan. Which means the goal is to make you lose the MOST amount of fat in the least amount of time. Secondly, because this is an aggressive fat loss plan, it is not easy. This plan isn't super easy but it IS super effective. This is the trade off. If you want the results you are after for summer, this is what you need to do. This program WORKS. It is specifically designed to maximize fat loss in the least amount of time. If you've jumped around different fat loss programs and never got the results you want, don't worry. We have experienced the same frustrations and promise this program is better. We've combined our 30 years collectively in the industry to make the most comprehensive, easy to use aggressive fat loss program out there. You can get that here!

12 Week Strength and Fat Loss

There's the 12 Week Strength and Fat Loss program which was designed to lock away your gains from the eternal battle of going catabolic. There's a macro calculator for guys and gals, full training program using RPE and percentages so you can auto-regulate, in-depth training videos on the big three (squat, bench, and deadlift), and a bit more. It's the program we worked the hardest on and are the most proud of. You can get that here, or by clicking the picture above.

Sheiko Intermediate Offseason

There's the 30 Week Sheiko Intermediate Offseason, If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.You can get that here, or by clicking the picture above as well.