High intensity exercise has taken over the fitness world. People measure their workouts by how tough they were and how hard they worked, but at what cost. Just about every therapist, chiropractor and doctor that I meet are getting flooded with new clients that have been injured at other local gyms. While I love working hard, I believe that choosing the right exercise for people, is more important than working hard. Here are 5 exercise variations that I love using with just about every person that walks thru our doors.
1. Goblet Squats
Squatting is a foundational movement pattern that benefits everyone. Unfortunately, because most of us sit all day long, we’ve lost the ability to move properly. If I load up a barbell and ask most clients to squat, they would end up injured. So, along comes Dan John and his amazing squat progression that begins with the simple goblet squat. Hold a kettlebell at your chest (forearms vertical), feet flat and squat until your elbows touch the inside of your knees. This has become my favorite way to teach people proper squat mechanics and the coolest part is that just about everyone squats perfectly this way!
2. Kettlebell Swings
Kettlebell swings develop a good hinge movement pattern, which is important for everyone. Learning to swing properly builds strength in our posterior chain of muscles, which are commonly weak and dysfunctional. While most people can swing safely from the start, others may need to regress to a simple, light deadlift or other hip hinge exercises to develop a good foundation of strength and coordination. Once a proper technique is achieved, I believe that the swing is one of the best exercises for the hamstrings, butt and back.
3. Battling Ropes
Training Rope exercises have become a very popular part of workouts around the globe. While most people simply visit Youtube to get their ideas, John Brookfield has developed a very in depth series of drills that are safe for the newest gym goer and challenging enough to keep world class athletes busy for years. I believe that using the ropes properly has given our facility an unfair advantage against the competition. Safe and challenging typically don’t go together, but John’s system has done just that. Use properly, the ropes can improve coordination, hand strength, fix imbalances, improve upper body stability, strength speed and power. An incredible tool for everyone from children to professional athletes. Here’s a few advanced variations:
4. Handstand Progressions
Just about all of us could use more upper back strength and shoulder stability, but how does that happen? I believe Jon Hinds came up with an incredible series of handstand progressions that help anyone safely and effectively build the strength to stand on their hands. These progressions are not only beneficial for developing handstand strength, but also perfect for any overhead lift. Build the foundation first, then progress into more demanding lifts and exercises. Check out all the progressions here: How to do a handstand
5. Sled Work
Pushing, dragging and pulling sleds is an incredible way to develop strength in your legs, hips and upper body. Unlike heavy squats and deadlifts, the newest person can do this safely and efficiently. Sure you may have to lighten the load and coach proper mechanics a little, but for the most part, everyone can do this with little to no risk of injury.
6. Crawl variations
Crawling builds strength and proper movement patterns throughout your entire body and is one of the first movements we do as babies. It also grooves contralateral patterns that are essential for movement on our feet, in life and in sport. Beginners can start on their knees and hands to develop a foundation, while advanced movements can add resistance, distance and time to make the movement more challenging. Check out the video below for a few crawling variations:
7. Carries
Picking stuff up and carrying it is something that we were designed to do. One of our favorites is called farmer carries. Simply pick up two dumbbells and walk. Beginners can simply grab lighter weights, while advanced users can load up, use fat grips, or a variety of heavier objects. This may seem life a grip exercise, but it also taxes the entire body in a very functional way.
While tough workouts are fun, form should never be compromised by intensity. Instead of using exercises that you cannot do correctly, I’d rather see you use simple, foundational exercises that can be done safely during intense workouts. You’ll not only stay safe and avoid injury, but you’ll grove strong foundational movement patterns, develop strength and a huge work capacity over time!
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Aaron Guyett says
Tell me how your performance increases (in conventional lifting or athletics) after you add these, don't tell me why I should be doing conventional work only.
Rob McCullough says
I cant wait to get back in the cage with my new found S&C routine thanks to Innovative Results!
NG Zack Jake says
You should Rob, it's insane the difference it makes in your confidence and of course your ability to repeatedly call on explosive strength over and over w/o getting tired!
Brittany Keisling says
THIS IS THE HEART OF CHANGE! KEEP IT REAL HOMIE!
Julie Lutz says
Thanks guys great info. Awesome videos
Mark Elmasry says
These are the foundation fro improving everyone’s level of fitness and overall strength. Wether you are an athlete or not, you need to preform these fundamental movements in order to have proper body mechanics and a base level of fitness.
Josh Wells says
Athletes should add these, you'll feel much stronger in every movement!
Mason Murphy says
Awesome! another one I would add is the single leg airborne lunge to counteract people sitting all day!
Catherine says
boom. simple. easy. results. If someone asks for a more general approach, I would say to focus on the fundamental human movements of push, pull, hinge, squat, rotation (core), lunge, & single leg (gait).