Everyone who likes fitness has some methodology, equipment or program they like about anything else. Some enjoy circuit training every day, some follow bodybuilding protocols, and some participate in numerous fitness trends and fads.
But some exercises stood the test of time, regardless of their approach. These moves have become essential in all serious lifter plans. If you are serious about your gym routine, add it to your workouts.
Arguably the king of all exercises, the deadlift strikes all major muscle groups and is perhaps the greatest strength test in existence.
Because of all the muscles involved, it releases a huge amount of testosterone (a muscle building hormone) into the bloodstream. For this reason, ground lifting is an excellent foundation for any fitness plan.
2. Back squat
Like the deadlift, the squat on the back of the barbell reaches almost every major muscle group in the body and is the king of leg developmental movements. Any athlete will defend squats as the reason they run fast, jump high and keep increasing their strength everywhere.
3. Bench Press
All gym-goers in the world have been asked about Whaddya Bank at least once. This movement is responsible for developing powerful, well-defined pawns, shoulders and triceps that lead to a more imposing presence, with or without a shirt. Combine that with the muscle-building effects of testosterone that this movement unleashes and all you have to do is watch your “little black book” fill up.
4. Dumbbell romanian deadlift
This could be the most important exercise for lower back health and the development of an impressive set of glutes. Any experienced lifter will say that he is really impressed with a good set of legs, and usually has an ass. In addition, this movement helps make the hamstrings more flexible, which means less back pain after sitting all day.
5. Kettlebell swing
Often mistaken for a combination of squat and front elevation for the legs and shoulders, respectively, this movement is actually an explosive hip hinge, great for the buttocks and conditioning. When done correctly, the movement of the hip hinge combined with the cardio aspect (due to the explosiveness of the movement) will help create a strong and torn body from which any face would be jealous.
6. Suspended pushup
Coaches around the world have been praising the usefulness of suspension training systems such as TRX for years, and the fitness population is beginning to understand. In a flexion, the instability of the loops leads to more activation of the muscle fibers, leading to more strength and muscle development in less time than in other variations of the classic flexion, as well as long-term shoulder health.
Nothing says “I am big” like a broad pair of shoulders; the broad back doesn’t hurt either. The best way to develop these large, fan-shaped (latissimus dorsi, also known as lats) muscles that make your shoulders look wider is the traditional pullup. It is a large, multisectoral movement that leads to the release of testosterone, which means that strength and overall muscle development will be improved.
8. Medicine ball slam
Some guys work all their lives to develop a ripped part like the fitness models we see in magazines. Others know the secret of disciplined eating and the best abdominal exercises out there, none of which is a crunch or variation. The blow from the medicine ball recreates canyons in the middle, making your abs look like a street map of midtown Manhattan, and adds a good amount of cardio to your workout so you can maintain that look.
9. Swiss Ball Rollout
Although very challenging, throwing the Swiss ball is an essential part of someone’s quest for a six pack. As you roll the ball, your abs will come under increasing tension, and any fitness expert knows that one of the secrets to building lean and torn muscles is high muscle tension. Use this move in place of a crunch to create a set of six set.
10. Banded Good Morning
Although this movement seems to damage your lower back, it actually has the opposite effect. Good morning is a great developer for these muscles; and wearing a band makes it more of a physical therapy exercise than a traditional lift. Not only that, but this exercise will help you squat, allowing you to carry more weight on the bar.
11. Farmer’s Walk
Yes, it is tempting to get into the gym and immediately start fiddling with the most complicated machine you can find. But sometimes, the best exercise you can do is just dodge some heavy stuff.
After training, try to carry a pair of 70-pound dumbbells for more than 30 seconds; your forearms will be on fire. After a few weeks, you can expect your weights to start increasing faster than ever.
12. Hamstring curl
Okay, yes, it sounds a little silly. But unlike the leg flexion machine, a hamstring flex on a physiotherapy ball takes too much stress off your knees and forces you to coordinate your upper and lower body while hammering your hamstrings – without jeopardizing the major joints. It’s a great finishing move for hamstrings, and the physical ball variant wraps around the glutes enough to make it a great assisting move for larger lifts like the deadlift.
13. Suspended inverted row
More often, a movement performed with both sides of the body involved does not expose weaknesses or imbalances. This variation of the line is an exception – it will make your shortcomings seem even more pronounced. But keep your chin up, man: A suspension trainer will help correct these imbalances or weaknesses, leading to long-term joint health due to correct movement patterns.
14. Barbell overhead press
Some argue that the upright bar press is a better upper body developer than the powerful bench press. Because it requires a lot of effort from your abdomen and all the assist muscles that get used to pressing the barbell; This movement leads to a set of shoulders that look like cannonballs and will develop the chest as well as any other movement.
15. Barbell hip thrust
The largest set of muscles in your body (relative size) are the glutes. This movement hits them directly. Strong glutes not only lead to healthy, flexible hamstrings – which means fewer long-term strength and flexibility issues – but they also work wonders when padding a pair of jeans. And yes: women realize.