Not this. Ever.
Wherever you go around the world we move in similar ways. Think also about a child learning to push itself up, then crawl, then stand and finally walk. No matter where in the world they are this always happens in pretty much the same way.
Your body moves through the action on muscle pulling on levers, the bones. Many choose, when they train, to focus on the actual muscles themselves when they train, that’s all fine if that is you goal but think about what we know for a minute
- Muscles work together in a highly nuanced way combining timing and the force they generate
- This is overseen by preprogrammed software [think: those babies developing their movements]
- There are basic set of fundamental, universal movements that combine to give us all the movements we use in the real world.
In the book we went through some workouts, there wasn’t space to properly go into the variations of the movements so here, as promised, are some variations that you can use.
NB Thought they’re divided up here they’re free weight compound movements – they use less stable loads and multiple joints – this means that they’ll likely also train other muscles than the ones quoted, for example the deadlift which trains every muscle on the back of the body and many on the front as well.
Lower body push, squatting type movements
Back Squat (high and low positions)
Bulgarian split squat (with or without dumbbells)
Lower body pull/hip dominant leg movements
Swiss ball hip thrust/Leg curl
Upper Push: shoulder dominant, vertical (or near) plane
Seated or standing press
Overhead press (seated or standing)
Sandbag shoulder press
Dive bomber push ups
Handstand press ups
Row (overhand/pronated, underhand/supinated)
NB: cleans, snatches, high pulls and deadlifts all have a heavy back component
Rows (standard, Kroc, unilateral, bilateral)
Pull up (palms away/pronated) medium, wide and close grip
Reverse rows (from bar)
Crunch with twist
Swiss ball side roll-outs
Leg raise with twist
Barbell ‘ab’ roll out
Sit up with dumbbell
Crunches – various
Knees to elbow
Knees to bar
So there’s some, there is more of course bu these give you a huge amount of possible variety for your training.