It is no secret that most solid training programs incorporate all of the fundamental movements. These movements include squatting, hinging, lunging, horizontal and vertical pulling, and horizontal and vertical pushing. You can also add in carrying. But what about when you are traveling and have limited access to equipment? Or what if you have access to an ample amount of equipment but want to spice up your exercises ?
Let me introduce the NT loop. This awesome piece of equipment was invented by my colleague Nick Tumminello. Before I continue, let me be painfully clear about something. I am not profiting from talking about Nick’s products in any way. He was nice enough to give them to me as a gift. I experimented a lot, and found some exercises I really enjoy. I want to share these exercises with you. I am going to include exercises from each of the fundamental movement categories (excluding carries).
If you do not have a NT loop, you can use regular bands. That being said, the NT loops are more durable, more comfortable, and definitely allow you to apply more resistance.
This week I shared 11 variations of fundamental movements you can do using an NT loop. Some of these variations are very basic, and others are quite innovative.
#1) Hinging
Hip Hinges + NT Loop Resistance
This hip hinging exercise strengthens the posterior chain muscles.
You can make this exercise more challenging by adding additional resistance. You can also use this exercise as part of your warm-up.
Key Points:
- Attach the NT loop around a secure surface, and place the band so it is around your hips. There should be tension in the band for 100% of the movement. The resistance should be pulling your hips posteriorly.
- Adopt your preferred foot width and positioning.
- Establish a tripod base (keep weight on the mid to back portion of your feet and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are trying to suction or screw your feet to the floor.
- Before you initiate the hinge, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
- Now hinge/push your hips backwards as far as you can. Pretend a rope is attached around your hips and is pulling them backwards, or that you are trying to push your glutes backwards into a wall that is behind you.
- Once you hit your end range, meaning a range where you are able to maintain proper form, press your body away from the floor and back to the top position.
- Lock out at the top by pushing your hips forward/extending your knees, bracing your core, tucking your ribs towards your hips, and driving your arms into your sides.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend or round, ribs to flare, or torso, spine or hips to rotate.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale right after I have pressed my body away from the floor and as I am approaching the top position.
Staggered Stance Hip Hinges + Lateral NT Loop Resistance
This hip hinging exercise strengthens the posterior chain muscles. The addition of the NT loop, which is applying tension laterally, makes it significantly more challenging for the hamstrings and glutes of the side that is ahead, and also increases the amount of lumbo-pelvic stability that is needed to keep the body square. The staggered stance and lateral band resistance really reinforces the importance of the tripod foot base, particularly the big toe.
You can make this exercise more challenging by adding additional resistance, but you’ll likely find that the band alone presents a significant challenge. You can also use this exercise as part of your warm-up.
Key Points:
- Attach the NT loop around a secure surface, and place the band so it is around your hips. There should be tension in the band for 100% of the movement. Your body should be facing sideways, and the band tension should be coming laterally.
- Adopt your preferred foot width and positioning. Place your feet so one foot is ahead, and the other foot is slightly behind. Establish a tripod base on the foot that is ahead (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes), and be on the forefoot of your back foot. Pretend you are trying to suction or screw your front foot to the floor.
- Before you initiate the hinge, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
- Now hinge/push your hips backwards as far as you can. Pretend a rope is attached around your hips and is pulling them backwards, or that you are trying to push your glutes backwards into a wall that is behind you.
- Once you hit your end range, meaning a range where you are able to maintain proper form, press your body away from the floor and back to the top position.
- Lock out at the top by pushing your hips forward/extending your knee, bracing your core, tucking your ribs towards your hips, and driving your arms into your sides.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend or round, ribs to flare, or torso, spine or hips to rotate.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale right after I have pressed my body away from the floor and as I am approaching the top position.
#2) Squatting
Skater Squats + NT Loop Resistance
Skater squats are intense, but add in NT loop resistance and you will be blown away by how challenging this exercise is. This single leg squatting exercise strengthens the quads, hamstrings, and glutes, and helps develop balance. The addition of the NT loop makes the movement significantly more challenging as it adds more resistance to the squatting movement (both concentrically and eccentrically), and demands a greater amount of lumbo-pelvic stability.
You can make this exercise more challenging by adding additional resistance. You can also use this exercise as part of your warm-up.
Key Points:
- Attach the NT loop around a secure surface, and place the band so it is around your hips. There should be tension in the band for 100% of the movement. The resistance should be pulling your hips posteriorly.
- Stand on one foot, and have a slight bend in your knee. Establish a tripod base on the planted foot (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are trying to suction or screw your foot to the floor.
- Before you initiate the squat, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
- Simultaneously break from the knee and hips and squat to a depth where you are able to maintain proper form.
- Once you hit your end range, meaning a range where you are able to maintain proper form, press your body away from the floor and back to the top position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend or round, ribs to flare, or torso, spine or hips to rotate. Also, do not allow your knee to cave in or fall outside of your foot.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale right after I have pressed my body away from the floor and as I am approaching the top position.
Bodyweight Squats With Lateral NT Loop Resistance
This squatting variation can be great to use as part of a warm-up. The addition of the NT loop makes this exercise extremely anti-rotational in nature, and demands a lot of lumbo-pelvic stability. The lateral resistance can also be a useful tool if someone has a tendency of shifting their weight to one side of their body when they perform squats.
You can make this exercise more challenging by adding additional resistance (goblet style squats).
Key Points:
- Attach the NT loop around a secure surface, and hold the band in both hands. There should be tension in the band for 100% of the movement. Your body should be facing sideways, and the band tension should be coming laterally.
- Adopt your preferred foot width and positioning.
- Your upper arms should be resting against your sides, and your hands should not be touching your body. Pretend you are trying to crush something in your armpits.
- Establish a tripod base (keep weight on the mid to back portion of your feet and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are trying to suction or screw your feet to the floor.
- Before you initiate the squat, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
- Simultaneously break from the knees and hips and squat to a depth where you are able to maintain proper form.
- Once you hit your end range, meaning a range where you are able to maintain proper form, press your body away from the floor and back to the top position.
- Do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend or round, ribs to flare, torso, spine or hips to rotate, or weight to shift from foot to foot.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale right after I have pressed my body away from the floor and as I am approaching the top position.
#3) Lunging
Forward Lunges With NT Loop Resistance
This lunging exercise strengthens the quads, glutes, and hamstrings. The addition of the NT loop dramatically increases the need for lumbo-pelvic stability, particularly as you hit your end range and are pressing back to the starting position.
You can make this exercise more challenging by adding additional resistance. You can also use this exercise as part of your warm-up.
**Closer distance between front and back foot, knee in closer proximity to toes, and more upright torso = more quads. Greater distance between front and back foot, more vertical shin position (knee in closer proximity to heel), and more of a forward lean = more posterior chain.
Key Points:
- Attach the NT loop around a secure surface, and place the band so it is around your hips. There should be tension in the band for 100% of the movement. The resistance should be pulling your hips posteriorly.
- Start with your feet hip width apart, or slightly closer together. Choose whatever width works and feels best for you (Train track vs tightrope analogy. Stay on the train tracks, and avoid the tightrope!).
- Establish a tripod base on the foot of the working leg (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are trying to suction or screw your foot to the floor.
- Before you initiate the lunge, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
- Now perform a lunge. Once you hit your end range, press your body away from the floor, and return to the starting position.
- The front leg should be doing most of the work, and once you plant front foot, your body should travel in a relatively vertical path.
- Push up and back with your front leg. The back leg should only provide a little assistance.
- Do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend or round, ribs to flare, torso, spine or hips to rotate, or body to lean to the side.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale right after I have pressed my body away from the floor and as I am approaching the top position.
#4) Pushing (both horizontal and vertical)
Half Kneeling Single Arm Presses With NT Loop
This horizontal pushing exercise strengthens the chest and shoulders, develops shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise is very anti-rotational in nature.
You can also use this exercise as part of your warm-up.
Key Points:
- Attach the NT loop to a secure surface, and so it is slightly higher than your hips ( I have the band attached slightly too low, but it still worked).
- Get into a half kneeling position. Both of your knees should be bent at approximately 90 degrees. Whatever side will be performing the pressing movement, the leg that is on the opposite side of the body should be ahead.
- Establish a tripod base on the foot that is ahead (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes), and be on the laces of your back foot.
- Before you initiate the press, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips, and squeeze your glutes. This will help stabilize your pelvis and spine.
- Now extend your elbow, and press the band to a range where you are able to maintain proper form. Do not press the band by hyperextending your lower back and flaring your ribs, excessively shrugging your shoulder, or leaning to the side.
- Once you hit your end range, “row” the resistance back down to the starting position. In fact, your ability to control the movement of your shoulder blade plays a big role in your ability to perform this exercise. Do not keep your shoulder blade pinned. It is meant to move.
- In the bottom position, do not allow your elbow to flare out. Instead, keep it fairly tight to your side.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribs to flare, torso or hips to rotate, or body to lean to the side.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the pressing movement, and will inhale as my arm is returning to the starting position.
Tall Kneeling NT Loop Overhead Presses
This vertical pushing exercise strengthens the shoulders, develops shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise is highly anti-extension in nature.
You can also use this exercise as part of your warm-up.
Key Points:
- Get into a tall kneeling position. Place the NT loop under your knees, and grab onto the loop with either hand. There should be tension in the band for 100% of the movement.
- Before you initiate the press, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips, and squeeze your glutes. This will help stabilize your pelvis and spine.
- Now press the band and extend your arms so they are in an overhead position. Do not move the resistance overhead by hyperextending your lower back and flaring your ribs, excessively shrugging your shoulders, or leaning to the side.
- In the top position, your arms should resemble close to a straight line, and your biceps should be in close proximity to your ears. Pause for a count and gain control.
- Now “row” your arms back down to the starting position. In fact, your ability to control the movement of your shoulder blades plays a big role in your ability to perform this exercise. Do not keep your shoulder blades pinned. They are meant to move.
- In the bottom position, your elbows should remain at approximately a 45 degree angle with your torso.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribs to flare, torso or hips to rotate, or spine to flex laterally.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the pressing movement, and will inhale as my arms are returning to the starting position.
Tall Kneeling Alternating Kettlebell Presses + Lateral NT Loop Resistance
This vertical pressing exercise strengthens the shoulders, develops shoulder and scapular controlled mobility (and stability on the non-moving side), and lumbo-pelvic stability. This exercise is both highly anti-extension and anti-lateral flexion in nature. The addition of the NT loop, which is applying tension laterally, increases the amount of lumbo-pelvic stability that is needed to keep the body square.
Key points:
- Get into a tall kneeling position and hold two kettlebells so they are in a bottoms-up position.
- Before you initiate the press, take a deep breath in (360 degree breath of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips, and squeeze your glutes. This will help stabilize your pelvis and spine.
- Now press one kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribs, excessively shrugging your shoulder, or leaning to the side.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. Pause for a count and gain control.
- Now “row” the kettlebell back down to the starting position. In fact, your ability to control the movement of your shoulder blade plays a big role in your ability to perform this exercise.
- Do not keep your shoulder blade pinned. It is meant to move.
- In the bottom position, your elbow should remain at approximately a 45 degree angle with your torso. This also applies to the non-pressing side.
- Once you’ve lowered one weight, perform the movement using the opposite side.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribs to flare, torso or hips to rotate, or spine to flex laterally.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the pressing movement, and will inhale as my arm is returning to the starting position.
#5) Pulling (both horizontal and vertical)
Single Arm Rows From Plank Position + NT Loop Resistance
This horizontal pulling exercise strengthens the muscles in the mid and upper back, develops shoulder and scapular controlled mobility (and stability in the planted arm), and lumbo-pelvic stability. The resistance the NT loop provides makes this exercise significantly more anti-extension in nature. Aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position. Also, if you are performing this exercise correctly, the muscles in your mid and upper back, not your arm, should be performing the majority of the work.
Key Tips:
- Fasten the NT loop around a secure surface, and so it is roughly shin to knee height. Choose a resistance that allows you to use proper form at all times. There should be tension for 100% of the movement.
- Get into a plank position from your hands and feet, and grab onto the band with one hand, and hold onto the dumbbell with the same hand.
- Set your body so it is in a straight line from your head to heels.
- Spread your fingers, and pretend you are suctioning them to the floor.
- Aim to keep your feet hip to shoulder width apart.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your hips and spine.
- Now perform a single arm row and draw your shoulder blade in towards your spine (retract). Do not allow your elbow to flare out. Keep it close to your side.
- During the eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement as it did during the rowing/concentric component (protract).
- Touch the weight to the floor as lightly as you can.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade. Do not mindlessly hang out.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, hips to collapse or pike, neck to collapse, torso or hips to rotate, or weight to shift from foot to foot.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the rowing movement, and will inhale as my arm is returning to the starting position.
Renegade Rows + Lateral NT Loop Resistance
This horizontal pulling exercise strengthens the muscles in the mid and upper back, develops shoulder and scapular controlled mobility (and stability in the planted arm), and lumbo-pelvic stability. The resistance the NT loop provides makes this exercise extremely anti-rotational in nature. Aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position. Also, if you are performing this exercise correctly, the muscles in your mid and upper back, not your arm, should be performing the majority of the work.
Key Points:
- Attach the NT loop around a secure surface, and place the band so it is around your hips. There should be tension in the band for 100% of the movement. Your body should be facing sideways, and the band tension should be coming laterally.
- Grab onto a pair of dumbbells, and get into a plank position from your hands and feet.
- Set your body so it is in a straight line from your head to heels.
- Aim to keep your feet hip to shoulder width apart.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine.
- Now perform a single arm row and draw your shoulder blade in towards your spine (retract). Do not allow your elbow to flare out. Keep it close to your side.
- During the eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement as it did during the rowing/concentric component (protract).
- Lower the weight back to the ground with complete control. Touch the weight to the floor as lightly as you can.
- During the eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movements as it did during the rowing/concentric component (move away from the spine, and away from the opposite hip).
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade. Do not mindlessly hang out.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, hips to collapse or pike, neck to collapse, torso or hips to rotate, or weight to shift from foot to foot.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the rowing movement, and will inhale as my arm is returning to the starting position.
Half Kneeling Single Arm NT Loop Pull-Downs
This pulling exercise strengthens the muscles in the mid and upper back, develops shoulder and scapular controlled mobility and lumbo-pelvic stability. Aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position. If you are performing this exercise correctly, the muscles in your mid and upper back, not your arm, should be performing the majority of the work.
Key Points:
- Fasten the NT loop around a secure surface, and so it is overhead. Choose a resistance that allows you to use proper form at all times. There should be tension for 100% of the movement.
- Get into a half kneeling position. Both of your knees should be bent at approximately 90 degrees. Whatever side will be performing the rowing movement, the leg that is on the opposite side of the body should be ahead.
- Establish a tripod base on the foot that is ahead (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes), and be on the laces of your back foot.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine.
- Now perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip (retract, depress, downwardly rotate). Do not allow your elbow to flare out. Keep it close to your side.
- During the eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movements as it did during the rowing/concentric component (protract, elevate, upwardly rotate).
- Make sure that you fully extend your elbow (but do not hyperextend your elbow).
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribs to flare, hips to collapse or pike, neck to collapse, torso or hips to rotate, or body to lean to the side.
- In terms of breathing, figure out what works and feels best for you. I prefer to exhale just after I’ve initiated the rowing movement, and will inhale as my arm is returning to the starting position.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
