Face Pulls
Why?
To specifically strengthen the rear deltoids, rhomboids, external rotators and scapula retractors, while developing shoulder and postural health
Top Tips
Set the cable up with a rope no higher than chest height
Grab the rope so palms are facing inwards and thumbs are at the end closest to you
Pull the centre of the rope upwards and towards your face
Pull the end of the ropes apart, not just back, and bring your hands upwards so your knuckles finish pointing towards the ceiling
Squeeze your shoulder blades together and the back of your shoulders when in the top position
Don’t push your head forward to try and meet the rope
Don’t drop the elbows
Take your time, feel the squeez
The Half-Kneeling Landmine Shoulder Press
Why?
To develop safe and injury-free overhead pressing technique, while strengthening the shoulder, core stability and glute activation
Top Tips
Set up in a half-kneeling position and squeeze the glute on the trailing leg so there is a slight stretch on the front of the hip
Working side should be knee down
Brace your core to resist any movement from your upper or lower body
Press straight out and up at a 45 degree angle, not across your body
Keep your chin tucked
Don’t let your elbow get behind your body on the way down
Load the bar with smaller weights, as the bigger weights will often get in the way
Always lower the bar back down with control and try and prevent using momentum to push the bar up
Swiss Ball Rollout
Why?
To strengthen the anterior core by resisting over-extension with a neutral spine position, whilst having to support the entire body throughout the movement
Top Tips
Squeeze your glutes and brace your core to start off with
Always initiate the movement by pushing your hips forward first
Slowly let yourself roll out, whilst feeling a constant squeeze on the abs and glutes
The movement should take place at the arms and hips; the angle of the torso doesn’t change throughout
Don’t let your lower back sag or over-arch as you roll out
Let yourself roll out as far as you can without changing body position
The smaller the Swiss ball the harder it is!
Landmine Goblet Squat
Why?
To ingrain and practice the squat pattern, using a load positioned at the front of your body which helps maintain an upright torso and avoid stress on the lower back and knees due to the bar travelling in an arc
Top Tips
Start with one end of the bar in a corner and the other end against your chest – not away from your body
Stance is mainly personal preference but a little wider than shoulder width with toes pointing outwards is usually preferred
Brace the core, take a deep breath in and sit back using your hips
Squat down and try to touch your elbows just inside your knees
Avoid knees caving in as much as possible
Exhale as you drive up
Let the path of the bar assist you through the movement
Work on improving the depth and speed of the ascent before adding more load
Quadruped Upper Back Rotation
Why?
To improve the mobility and rotation of the upper back through stabilising the lower body, while also improving posture and the ability to move the shoulder properly
Top Tips
Make sure hips are placed above the knees and the shoulders above the hands
Keep the spine and lower back in a neutral position at all times
Place one hand on the back of your head and rotate upwards on the open side
Make sure the eyes lead the movement
Rotate the mid-to-upper back as far as it will go, without moving any other part of the body
Really focus on the improving the amount of rotation you can get with each repetition
Emphasise quality not quantity
Paused Goblet Squat
Why?
To practice and ingrain the correct squatting pattern by learning to obtain and maintain tension, practicing breathing, increasing depth and feeling more comfortable in positions that require more strength from the squat
Top Tips
Hold a dumbbell chest height with your palms facing upwards
Stance is mainly personal preference but a little wider than shoulder width with toes pointing outwards is usually preferred
Brace the core, take a deep breath in and sit back using your hips
Squat down and try to touch your elbows just inside your knees
Make sure you come to a complete stop at the bottom of the squat
A 3 second pause is usually the goal, but anything above that is a bonus
It is vital to maintain tension at the bottom – don’t ‘hang out’, stay tight throughout the entire set
Work on owning the position through correct breathing technique
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