Activate Your Core and Build Balanced Upper-Body Strength With Antonio Gates | STACK

Activate Your Core and Build Balanced Upper-Body Strength With Antonio Gates

November 1, 2010

Must See Football Videos

The complement to San Diego Chargers tight end Antonio Gates’ pure athleticism is a disciplined—and sophisticated—approach to training.

“It’s about quality reps for me,” Gates told us during a recent in-season workout at the Chargers facility. "Your core and balance are part of being strong, and that’s the bulk of my weight lifting."

Sharpening Gates' focus on core strength is the Bent-Over Single-Arm Row, which he performs during the season. The elite TE makes it more functional by performing the Dumbbell Row in a standing position as opposed to leaning or kneeling on a flat bench.

According to Chargers strength coach Jeff Hurd, by standing, Gates engages core muscles and other stabilizers that would not be worked with the standard Dumbbell Row. Hurd adds, "This also forces you to have a real good posture."

Finally, by performing the Bent-Over Single-Arm Row, Gates develops independent arm strength. He says, "To get each arm stronger individually, it’s a step toward being strong on the field. Guys are too athletic in this league to be able to get two hands on them, so I just individually try to get each arm as strong as possible."

FROM AROUND THE WEB

Bent-Over Single-Arm Row

  • Hold dumbbell in right hand with palm facing body
  • Assume split stance with right leg staggered back
  • Bring dumbbell to chest, keeping elbow tight to body
  • Slowly lower dumbbell to start position; repeat for specified reps
  • Perform on opposite side

Sets/Reps: 3x12 each arm

Coaching Points: Flex hips and keep core tight // Keep chest behind front knee // Maintain good, strong posture // Do not use momentum or low back to pull dumbbell // Perform in controlled manner

Coach Hurd: “If you haven’t done these before, you should put a hand or knee on the bench so you can stabilize until you get your core stronger to maintain that posture.”

Photo:  German Alegria

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
More Cool Stuff You'll Like

Why Bear Crawls Are All the Rage Right Now

Homecoming: Josh Cribbs

5 Exercises to Maximize Your Down Time

Build Toughness With This Weight Vest Basketball Workout

Antonio Gates' Unscripted Journey, Video Part 3

Get Tougher With Skylar Diggins' Bodyweight Workout

3 Tips to Maximize Your Off-Season Baseball Training

Build Hockey Speed and Power with the Hang Clean

4 Strength Exercises for Female Athletes

The Softball Dugout Workout

Do Your First Deadlift

Build Rock Solid Glutes With This 30-Day Workout Plan

5 Exercises to Keep Your Shoulders Healthy All Season Long

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Antonio Gates: Dual-Sport Star Divided

Why the Dead Bug Is Changing Core Training

Sumo Deadlift for Football Strength

Develop a Bulletproof Core With Advanced Barbell Rollouts

Strengthen Your Core With Advanced Plate Push-Outs

Why You're Not Reaching Your Strength and Speed Potential

Should You Train for Absolute or Explosive Strength?

Improve Your Durability With 3 BOSU Exercises

3D Triceps Workout: 3 Exercises for Huge Arms

3 Simple Tips to Deadlift More Weight

Breathing Exercises to Strengthen Your Lifts

Exercise of the Week: Power Shrug

How to Get Fit Like a Marine

Hanley Ramirez's Overhead Tire Pull

How to Train During Your Hockey Season

7 Tips to Master Single-Leg Exercises

Build Explosive Hips to Jump Higher

Antonio Gates: Forging His Own Path

The Upper-Body Endurance Combo Workout

Antonio Gates

James Harrison's Physioball Side-to-Side Bridge

3 Athletic Arm Exercises for Big Guns

Hockey Training Designed Specifically for Goalies

The 4 Rules of Bulking Up

4 Tips to Rebuild Your Body When Your Performance Suffers

Develop Speed With a Power Bag Workout

The 12 Best RDL Variations

4 Easy Fixes for Your Bench Press Routine

Get More Explosive With James Harden's Workout

Bilateral or Unilateral Exercises: Which Are Better?

Man Does 4,300 Pull-Ups in One Day

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The Hardest Plank of All Time

3 Loading Schemes to Build Muscle Size

Why One Bench Press Is Not Enough