Uploaded May 2026 | Updated September 2026, 1 week ago
Here’s an awesome way to destroy your back and get it wide as a door frame with a 1 arm high hammer row.
BACKGROUND INFO:
Loaded stretching builds muscle….PERIOD.
We’ve anecdotally known this for years in the hardcore bodybuilding world thanks to @dante_trudel first and then @fortitude_training and now the research is catching up.
This style of set is a brutal way to implement loading stretching into the actual set itself versus being a separate event after finishing your lifting.
Your lats and teres especially are getting stretched and used as primary movers.
Rhomboids, traps, and rear delts are all secondary movers (delts more so in the main footage given the overhand grip and slightly wider elbow path).
EXECUTION INFO:
I am using my Angles90 Grips (no more promo codes sorry) given my bad wrist - some folks may do just fine grabbing the handles while others will want an attachment like these or just a nylon D handle to allow you to get the alignment you want.
Regardless what you use, USE YOUR STRAPS!
These sets will take 2 or even 3 minutes if done right, don’t let your grip give out before your back.
I like this lunge like stance whether you are in the seat or on the ground; which will largely be determined by your body structure and the machine you are using to ensure the load isn’t touching down up top as you want the loaded stretch.
As with all chest supported movements, take a big breath in and brace before initiating the pull or you may have a hard time keeping your wind (plus you’ll be stronger with proper bracing that I’ve covered here many times before).
I am showing two different rep tempos on two different machines - the main one is a mentally counted 3 second negative/4 second stretch while the short clip is a metronomed 2 second hold/4 second negative/2 second stretch - ether is brutal in their own right.
As with all pulling movements, focus on your elbows not your hands, driving it DOWN towards your hip.
If you can progress this movement in the 8-15 rep range with machine like execution and adding 1-2 plates per side you will have to practically turn sideways to get through a doorway.
I am getting effective reps in both scenarios as you can see my rep speed involuntarily slows down which means I am within 5 RIR.
5 Reps in Reserves or less folks - that’s what we are seeing triggers muscle growth via mechanical tension (both passive and active).
You can do so with higher volume using multiple sets relatively away from failure or you can do so with intensity and just a few sets going to true failure.
Choose which method sounds the most fun for you and get after it.
We all know which method I prefer.
In fact, I am happy to announce I am back to serious training and eating which means back to my high intensity/low volume roots using my metronome to torture myself with extended negative counts and loaded stretches.
Speaking of which, I just released a back specialization program BACKPOCOLYPSE that will blow up your backside like nobody’s business at TheEducatedMeathead.com
#backday #backworkout #meatheadbiomechanics #bodybuilding
Dr. Christopher “Marv” Marvin DC is a performance-based chiropractor and the owner of Coastal Performance Chiropractic in Seabrook, Texas. He specializes in bridging the gap between rehab and high-level performance for athletes and active individuals.
He earned his Doctor of Chiropractic from Palmer College West as class valedictorian and has over 18 years of experience in fitness, nutrition, and strength & conditioning. Dr. Marv has worked with athletes at the Arnold Sports Festival, including the World’s Strongest Firefighter competition, and was one of only four chiropractors at the Official Strongman Games World Finals.
He currently serves as the team chiropractor for the Bay Area Rugby Clubs and has led strength & conditioning programming at the collegiate level. In addition, he is the creator of the Educated Meathead platform with his Bodybuilding Anatomy & Meathead Biomechanics 101 course, seminar recordings, and workout programs. He also is a co-host of the Between Two Dumbbells podcast and has spoken at over 20 locations nationwide.
His mission is simple: help people understand that they are not broken—and get them back to performing at their highest level.
SOCIALS:
Instagram → instagram.com/dr.marvin.saysdc
The Educated Meathead → instagram.com/theeducatedmeathead_com
WEBSITE:
The Educated Meathead → TheEducatedMeathead.com
(Consults for non-TX residents, workout programs, seminar recordings)
PERFORMANCE CHIROPRACTIC:
coastalperformancechiro.com
Houston Bay Area | In-person care + Telemedicine & Nutrition Coaching (TX residents)
ONLINE COURSE:
Bodybuilding Anatomy & Meathead Biomechanics 101
tinyurl.com/mv8hbzdn
STEM CELL CONSULT (Referral Only):
Longview Regeneration & Wellness 📞 903-753-0700
(mention Dr. Marv / Coastal Performance Chiropractic)
Here’s an awesome way to destroy your back and get it wide as a door frame with a 1 arm high hammer row.
BACKGROUND INFO:
Loaded stretching builds muscle….PERIOD.
We’ve anecdotally known this for years in the hardcore bodybuilding world thanks to @dante_trudel first and then @fortitude_training and now the research is catching up.
This style of set is a brutal way to implement loading stretching into the actual set itself versus being a separate event after finishing your lifting.
Your lats and teres especially are getting stretched and used as primary movers.
Rhomboids, traps, and rear delts are all secondary movers (delts more so in the main footage given the overhand grip and slightly wider elbow path).
EXECUTION INFO:
I am using my Angles90 Grips (no more promo codes sorry) given my bad wrist - some folks may do just fine grabbing the handles while others will want an attachment like these or just a nylon D handle to allow you to get the alignment you want.
Regardless what you use, USE YOUR STRAPS!
These sets will take 2 or even 3 minutes if done right, don’t let your grip give out before your back.
I like this lunge like stance whether you are in the seat or on the ground; which will largely be determined by your body structure and the machine you are using to ensure the load isn’t touching down up top as you want the loaded stretch.
As with all chest supported movements, take a big breath in and brace before initiating the pull or you may have a hard time keeping your wind (plus you’ll be stronger with proper bracing that I’ve covered here many times before).
I am showing two different rep tempos on two different machines - the main one is a mentally counted 3 second negative/4 second stretch while the short clip is a metronomed 2 second hold/4 second negative/2 second stretch - ether is brutal in their own right.
As with all pulling movements, focus on your elbows not your hands, driving it DOWN towards your hip.
If you can progress this movement in the 8-15 rep range with machine like execution and adding 1-2 plates per side you will have to practically turn sideways to get through a doorway.
I am getting effective reps in both scenarios as you can see my rep speed involuntarily slows down which means I am within 5 RIR.
5 Reps in Reserves or less folks - that’s what we are seeing triggers muscle growth via mechanical tension (both passive and active).
You can do so with higher volume using multiple sets relatively away from failure or you can do so with intensity and just a few sets going to true failure.
Choose which method sounds the most fun for you and get after it.
We all know which method I prefer.
In fact, I am happy to announce I am back to serious training and eating which means back to my high intensity/low volume roots using my metronome to torture myself with extended negative counts and loaded stretches.
Speaking of which, I just released a back specialization program BACKPOCOLYPSE that will blow up your backside like nobody’s business at TheEducatedMeathead.com
#backday #backworkout #meatheadbiomechanics #bodybuilding
Dr. Christopher “Marv” Marvin DC is a performance-based chiropractor and the owner of Coastal Performance Chiropractic in Seabrook, Texas. He specializes in bridging the gap between rehab and high-level performance for athletes and active individuals.
He earned his Doctor of Chiropractic from Palmer College West as class valedictorian and has over 18 years of experience in fitness, nutrition, and strength & conditioning. Dr. Marv has worked with athletes at the Arnold Sports Festival, including the World’s Strongest Firefighter competition, and was one of only four chiropractors at the Official Strongman Games World Finals.
He currently serves as the team chiropractor for the Bay Area Rugby Clubs and has led strength & conditioning programming at the collegiate level. In addition, he is the creator of the Educated Meathead platform with his Bodybuilding Anatomy & Meathead Biomechanics 101 course, seminar recordings, and workout programs. He also is a co-host of the Between Two Dumbbells podcast and has spoken at over 20 locations nationwide.
His mission is simple: help people understand that they are not broken—and get them back to performing at their highest level.
SOCIALS:
Instagram → instagram.com/dr.marvin.saysdc
The Educated Meathead → instagram.com/theeducatedmeathead_com
WEBSITE:
The Educated Meathead → TheEducatedMeathead.com
(Consults for non-TX residents, workout programs, seminar recordings)
PERFORMANCE CHIROPRACTIC:
coastalperformancechiro.com
Houston Bay Area | In-person care + Telemedicine & Nutrition Coaching (TX residents)
ONLINE COURSE:
Bodybuilding Anatomy & Meathead Biomechanics 101
tinyurl.com/mv8hbzdn
STEM CELL CONSULT (Referral Only):
Longview Regeneration & Wellness 📞 903-753-0700
(mention Dr. Marv / Coastal Performance Chiropractic)
