Dumbbell Plank Row w/Sled (Sequential) Pull Complex

Dumbbell rows are a great exercise to work the middle back, core, biceps, chest, lats and triceps. This movement also involves scapula retraction and depression, along with spinal extension and compression through the thoracolumbar region. In the plank position, this also acts as a core stabilization exercise through anti-rotation and anti-flexion.

I also love this exercise because it is very anti-rotational. In quoting Nick Tumminello, he made a great point that you do not want to rotate when pulling the dumbbells because you will be taking away from the efficiency of the movement. He also mentions you want to find the proper position to keep from rotating.

If you do the progressions the correct way, you will fill it in the core musculature as well as the other muscles mentioned above. If you are not strong enough, you do not want to use a heavy weight. However, if you are strong enough, you want a wider base than normal and you will get more stability and benefit from the pull when the hand is placed fervently in the ground. From the video, you will see I repositioned myself several times and that is what you want to do when finding the right place to achieve the movement correctly.

Now here we performed multiple dumbbell rows in sequence with multiple sled pulls. Therefore, we have a great pulling combination. The hardest thing to get everyone to understand is how you can successfully perform a variations of pulling movements (that are scientifically backed) without using the bar and/or cable machines.

How to perform is below:

1) Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.

2) With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling. (This might change depending on the weight you use)

3) Keeping your neck long and energized, return the weight to the ground and repeat the movement on your left side.

4) After you perform the DB Plank Row several times, be ready to pull the sled in succession to your body.

5) My head is dipping when I pull, which is a no no. However, I was playing around with them and I will clean that up.

This is great on all levels for those who love performing the DB plank to row and for those who love performing single arm sled pulls, etc. Fenwick et al (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load & Stiffness. J Str Cond Res 23(5): 1408-1417.

Furthermore, core stability and injury, several studies have found an association between a decreased stability and a higher risk of sustaining a low back or knee injury. Subjects with such injuries have been shown to demonstrate impaired postural control, delayed muscle reflex responses following sudden trunk unloading and abnormal trunk muscle recruitment patterns. In addition, various relationships have been demonstrated between core stability, balance performance and activation characteristics of the trunk muscles. Most importantly, a significant correlation was found between poor balance performance in a sitting balance task and delayed firing of the trunk muscles during sudden perturbation. It was suggested that both phenomena are caused by proprioceptive deficits. The importance of sensory-motor control has implications for the development of measurement and training protocols. It has been shown that challenging propriocepsis during training activities, for example, by making use of unstable surfaces, leads to increased demands on trunk muscles, thereby improving core stability and balance. “The importance of sensory-motor control in providing core stability: implications for measurement and training. Sports Med. 2008; 38(11):893-916. doi: 10.2165/00007256-200838110-00002.”


Effective leaders build with diversity. To broker the diversity effectively, you must:

  1. Accept diversity in your programming, which lacks in this industry.
  2. Accept the different gifts, although not understood, they are pursuing the same goal.
  3. We all have GIFTS; try not to compete or compare, “easier said than done”.
  4. Give credit to whom it is due.
  5. We are to function like the organs and muscles in the body.
  6. Everyone in this field is necessary; the things they do, that’s another story.
  7. Accept less important people; their more humble and are actually more important than YOU.
  8. The goal is HARMONY and MUTUAL care.
  9. Every gift is important but DIVERSE.”Things must make sense”.
  10. Competing in this field is what we do because of PRIDE, NOTORIETY, AND WANTING TO WIN; completing each other should be the GOAL.


Photo: By Source, Fair use, https://en.wikipedia.org/w/index.php?curid=44024521

Improve Your Dribbling in the Paint With These Ball Handling Drills

In the past, basketball dribbling drills were practiced separately from sports performance training. However, we have found ways to increase ball handling skill through those drills while also increasing explosive movements needed to accelerate past a defender. This skill is especially valuable when you’re in the paint or one-on-one against a defender.

These drills push the basketball athlete beyond the comfort zone, taking their ball handling skills to the next level.




Father God in the name of JESUS, please help us to use our current attacks for today’s success. Please help us get our mind ready for the battles that we will face today. Please give us the wisdom for proper programming and principles of life to help our athletes succeed. Please, help us to monitor and embrace every moment in the workplace and embrace new perspectives/new strategies for kingdom success. Please bless the work of our hands (Psalm 90:17). Finally, we ask you to rebuke those haters that will try to destroy the seeds that will be sown into the lives of our athletes.

In Jesus Christ Name We Pray!

Pic: Athletes In Action


This exercise is a great way to make a traditional Plank way more challenging. You have to hold the plank position with your feet elevated in the rings, and move the stack of plates from one side to the other. There’s a great anti-extension and anti-rotation training component here, which are two critical skills needed by athletes to keep a strong and stable core. Do this one only if you can move the plates without your feet suspended in the rings.


Agility drills aren’t widely used in strongman competitions, but they’re a valuable companion to strongman training. They are an important transformational tool, improving explosiveness, footwork, change of direction and muscle control (just to name a few).

Combining a strongman apparatus (in this case, a wheelbarrow) with agility drills for speed, change of direction and quickness can increase the metabolic demands placed on an athlete’s body, teaching muscle control and giving the athlete an appropriate advantage over his or her opponent.

The drills shown above will challenge your mind, keep you in a competitive environment and help you lose body fat without compromising muscle tissue. They will get your core muscles stronger and increase your muscular power and endurance.





Going into this week, remember the right leaders must be in place, with the right vision. Your followers must buy into the leader before they buy into the vision. Numbers 22.

As professionals, where we go and whom we put our confidence in is big. It will determine how we succeed and eventually have an impact on those we lead. We need to make sure people can see the difference in what or whom we put our confidence in and walk in the confidence that God has empowered us with.

In doing so, we need to make sure we know the Difference between Insecurity, Security, and Arrogance!

  1. Insecurity is not knowing who you are or who’s you   are. Therefore, it is not knowing Christ because once you know him that will take the place of insecurities you may have, especially when leading.
  1. Security is taking the place of the insecurities by   having Christ and being secure in him. The security of Christ allows him to orchestrate every situation of your life.
  1. Arrogance, it is where and whom you put your confidence in, those things you have accomplished, like education and skill; however that only goes so far.


Therefore, in working with athletes and or leading people in general, we need to make sure we are secure before we move forward in trying to lead everyone else. Too often, leaders are arrogant and insecure, which puts them in difficult situations, eventually causing good operations to crumble. We have to make sure we build our foundation (whatever that may be) on a strong foundation as it says in, “Matthew 7:24”.  I like the way Pastor Keith Krell of the Fourth Memorial Church in Spokane, WA captures Jesus’ parable, with the comparison and contrasts of two builders: one wise and one foolish. Pastor Krell emphasizes how critical it is to have a strong foundation. Jesus knew the difference between a solid house and a shoddy one. However, this story is not just for architects, carpenters, and contractors. It is for you and me. Building a house is simply an analogy for building a life and leading leaders. The point is this: You are building a life and the foundation you choose is the most important feature of your life.

Consequently, to move to the next level, let us make sure we get rid of arrogance and insecurity by placing our abilities in Christ. That we can move forward to provide strong leadership through strong foundational principles, and be able to move away from foolish principles and methods that will try to deter us from proper principles that have been set for our lives and the lives of those we lead.