by Don Heatrick

When you’re stuck at home without something to hang and pull from, you need a way to train that musculature on the upper back to retain strength and stability…

Too much pushing will mess up your posture and increase your risk of injury.

So I’ve put on my “thinking cap” to come up with a solution for all of you that have been caught out and are now on lock down without the ability to train your pull.

So here’s my own invention, the Floor Wiper Press.

This exercise is part of the SPS (Speed-Power-Strength) Routine that you can get for free here.

Get the Free SPS Routine Now!

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

Follow Don Heatrick on Instagram:

Want to help us invest even more in providing free content? …You can donate here


The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp