Exercise variations

Stupid-Exercise

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

Barbell
Back Squat (high and low positions)
Front Squat

Dumbbell
Goblet squat
Front Squat

Kettlebell
Goblet squat
Front Squats

Sandbag
Front squats
Back Squats

Bodyweight
Bulgarian split squat (with or without dumbbells)
Pistols
‘Air’ Squats

Lower body pull/hip dominant leg movements

Barbell
Deadlift
Clean
Snatch
Suitcase deadlift
Hip thrusts

Dumbbell
Romanian deadlift
Step-ups
Swings

Kettlebell
Swings
Clean
Snatch

Bodyweight
Step up
Swiss ball hip thrust/Leg curl

Upper Push: shoulder dominant, vertical (or near) plane

Barbell
Overhead press
Push Press
Push Jerk
Javelin Press

Dumbbell
Seated or standing press
See-saw press

Kettlebell
Overhead press (seated or standing)
Unilateral press

Sandbag
Sandbag shoulder press

Bodyweight
Dive bomber push ups
Handstand press ups     

Upper Pull

Barbell
Row (overhand/pronated, underhand/supinated)

NB: cleans, snatches, high pulls and deadlifts all have a heavy back component

Dumbbell
Rows (standard, Kroc, unilateral, bilateral)

Kettlebell
Rows unilateral
Rows bilateral
Renegade rows

Bodyweight
Pull up (palms away/pronated) medium, wide and close grip
Reverse rows (from bar)
TRX rows

Twisting

Barbell
Landmine twist

Dumbbell
Turkish Get-Up
Russian twist

Kettlebell
Turkish Get-Up

Bodyweight
Crunch with twist
Swiss ball side roll-outs
Leg raise with twist

Folding

Barbell
Barbell ‘ab’ roll out

Dumbbell
Sit up with dumbbell

Bodyweight
Crunches – various
L- sits
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.

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