During the seated row Kai’s body is stationed on the machine without leaning his upper body forward over his toes. Elbows are draw back by his side, contracting the muscle fiber of his mid lats and lower lats. The handle is brought in toward the abs. Then letting his arms extend from his body so that he gets a full stretch in his wings.





Kai likes the deadlift because it hits multiple muscles. He feels that trainees that neglect their deadlifts will have a lot of empty space between their lats an upper glutes. Kai starts the deadlift in an almost seated position as if it was another movement. He focus on feeling the tension throughout the rear of his body, especially his spinal cords. Kai only use an overhand grip for the deadlift.




May guys in the gym will do the barbbell row Dorian Yates-style in a standing position near 75 degree or more, pulling the bar towards their abdominal and really feeling it in the mid back. Kai does them different in an old school style the way that Lee Haney did them. With a wide grip Kai bends forwards his upper body almost pararell to the floor. He extend his glutes out and chest sticking up as he draws the bar in just under his pecs (not his abdomen). Kai could lift more if he changed his grip and stance but it’s not about lifting heavy for Kai. Form, feel, and effect is what he’s aiming for.




Kai’s stance is similar to the barbell rows with upper body bent way over. His reps are fast but in good form, as he’s not yanking the weight up. Kai doesn’t add 9 to 10 forty five-pound plates on the bar even though he could, if he loosen up his form. But again, that’s not his goal.


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