There are so many great exercises, that I’m sure all of you are incorporating into your training program, but I thought today I would mention a few that might not be on everyone’s radar. I’m a big proponent of compound, multi-joint movements for numerous reasons that we won’t get into now. But with that being said here are five exercises that everyone should give a try, with proper coaching of course.
1. Single Arm DB Hang Snatch
This is a great beginner exercise that develops power, strength and speed. Start in an athletic position (good hip hinge, stable core and shoulders back). From there you should drive your hips forward and explode through the floor. Make sure to get a powerful shrug, while maintaining a locked elbow (once the elbow bends, the power ends). To finish the exercise you might want to think about punching the db straight up. Once the db is overhead the shoulder should be packed and the elbow locked.
2. Reverse Lunge w/ SLDL Combo
Here is a great single leg exercise. You get more bang for your buck from doing this combination of the reverse lunge and single leg deadlift. Start by taking a step back and dropping your knee almost to floor level. Keep your torso upright and eyes focused straight ahead. Return to the standing position and then perform a single leg deadlift on the other leg by pushing your hips back, keeping a stable core and having the shoulders remain back. Come back to the standing position and repeat on the opposite leg.
3. Inverted Row
The invention of the TRX has made this one a popular exercise among professionals in the field, but as we know most others are not including as many pulling movements in their training as they should. Begin by taking the handles and walking it in to a point that will be challenging. To start extend the arms while keeping the body in position and stable. Pull yourself up to the handles; once the handles reach your sides begin to lower yourself under control back to the starting position.
4. Single Arm Landmine Press
I guarantee almost no one is doing this exercise. It is a simple movement to learn that will development upper body strength and core stability. In a slightly athletic stance hold the end on a barbell in one hand and push it up. Return the barbell to the side of your shoulder under a controlled manner and repeat.
5. Plank Transfer
This is an advanced plank movement that should not be attempted before mastering the previous progressions. Start in a plank position with a db to the side of one shoulder. Without moving your hip and shoulder level reach out and bring the db underneath your chest. Take the db with the opposite hand and bring it to the outside of the other shoulder. Repeat that process back to where the db started. That is one rep!
There you have it, five exercises that are worth giving a try.
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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