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Tom Sheppard is a 5-time Emmy Award-winning Director, Writer, Producer and Actor, known for Robot Chicken, Supermansion and Annoying Orange. He has worked on over 100 episodes of television, both stop-motion and live action/animated hybrid, and has directed the indie feature Would I Lie to You.
- Director, Writer, Actor
- 4 min
Tom Sheppard is an American director, writer and voice actor. He is one of the head writers for the television program Robot Chicken . Sheppard has won several Academy Awards for his work. This includes his work with Robot Chicken and Pinky and the Brain. Other projects he has worked on include The High Fructose Adventures of Annoying Orange ...
- Director, screenwriter, voice actor
- 1990 - present
Feb 1, 2024 · Tom Sheppard is a UK-based strength and powerlifting coach who works with professional athletes from various sports. He is the co-owner of Phoenix Performance, the Head Coach at Thibarmy, and a contributor to elitefts and T-Nation.
3,565 Followers, 844 Following, 1,414 Posts - Tom Sheppard (@phoenixperformancetraining) on Instagram: "Thibarmy Head Coach and @elitefts Strength Coach Author and Educator Making the world a stronger place one client at a time Enquiries: DM "COACH ME""
- 2.9K
- Squat Variations
- Hip-Hinge and Deadlift Variations
- Overhead Press Variations
- Bench Press Variations
- Pulling Variations
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Zercher Squat
It's the squat for all occasions. Anterior loading allows you to stay more upright, which means more abdominal loading. You hold the bar in the crook of the elbows, which also places a huge demand on the upper back to keep the bar close. To top it off, the bar is going to sit over your diaphragm, inhibiting your breathing, and therefore bracing, ability. And – bonus – it works your biceps.
Frankenstein Squat
The most humbling squat variation. The fact you can't grip the bar to stabilize it cranks up the intensity here. The upright positioning makes this one of the most quad-dominant squat variations, so it's great for those who have a lot of forward lean in their squat. It also scores even higher than the front squat on the auto-asphyxiation index.
Sweeping Floating Deadlift
Both floating and sweeping deadlifts are good options. But combining them is sort of a 1 + 1 = 3 scenario. The forward band means the lats have to work overtime. Combine this with a pause at "floor" level, and every muscle that locks your torso into position has to work hard together.
Zercher Good Morning
Combining the Zercher position with the good morning is a great way to create a "core dominant" hip-hinge movement. Plus, you have the benefit of less shear stress on the spine, more upper back work, and you don't have to worry about the bar moving around on your back.
Savickas Press
This removes the cheating mechanism of leaning back during overhead pressing and punishes you nicely for getting the bar out of line. Adding hanging bands is a personal favorite. (More on that later.)
Tall-Kneeling Landmine Press
The "tall-kneeling" posture is a great choice for focusing on rib and hip alignment. The glutes, obliques, and abs all have to work to maintain the stacked position without any support. Landmine pressing is also a great choice for anyone with shoulder issues or impaired mobility overhead.
T-Spine Bench Press
Set up with only your upper back on the bench and do an isometric glute bridge while pressing. It means more stabilization work for your upper back and is great for those who rely on a large arch while benching (or suffer from pancake butt).
One-Arm Dumbbell Press
When focusing on core strength and stability, do these with the shoulder and hip of the working side OFF the bench. This means you can't have a weak link from the foot up to the shoulder on the working side. Try not to fall over and drop a dumbbell on your face.
90-90 Position Pullover
To keep tension on the lats and get the benefit of a loaded stretch, avoid letting the ribcage rise through the movement. The 90-90 position makes it easier to be aware of your ribcage and your lower back. It also hits the abs heavily.
Fisherman Dumbbell Row
Lots of anti-rotation demands here! Avoid overextending through your shoulder at the bottom position and keep your hips and shoulders level throughout.
Learn how to improve your core strength and stability with four methods from Tom Sheppard, a strength coach and author. Find out how to use variations, techniques, and specialty bars to challenge your core muscles and prevent injuries.
Oct 20, 2020 · Tom Sheppard is a UK-based powerlifting coach and competitor who broke world records as a junior. He runs a powerlifting team and shares his knowledge and tips at T NATION, a fitness community website.
