As much as I would live it if every gym had a Prowler, farmer bars, or sandbags it’s just not going to happen. For those of you who want to make some big changes to your body with common gym equipment here are 4 movements to try if you haven’t already.
Barbell squats are great but what if you don’t know what you are doing and don’t have anyone to teach you how to do them right? Enter the goblet squat. Once you have the dumbbell or kettlebell in place it becomes very hard to screw up. Here’s a video of Smitty from the Diesel Crew showing you how to do it.
Single Arm DB Press (Decline/Flat/Incline/Overhead)
This is a very underused movement variation for any and all dumbbell movements. The uneven loading really makes you stabilize your entire body throughout the movement, even if you are laying on a bench. It will limit the amount of weight you use so don’t try using your normal weights.
Band Pull Aparts
This one is a little mundane but it’s worth adding. Everyone has different weaknesses but 90% of people have a weak posterior chain. This is a simple exercise you can throw in at the beginning or end of each session to help out your upper back strength, shoulder health, and posture without killing your recovery. If your gym doesn’t have any bands or tubing you can substitute face pulls on the cable tower.
Trap Bar Deadlifts
I kicked around several different exercises for this last one but I decided to with trap bar deads because it’s a HUGE bang-for-your-buck. Trap bar deadlifts can have a profound effect on changing your body and they are far less technical then standard deadlifts. They’re great for your entire posterior chain, power production, and building strength. If, for some crazy reason, you don’t have a trap bar in your gym you can substitute dumbbell deadlifts. If you can’t maintain proper form with the dumbbells on the floor you can set them on some aerobic steps and pull from there. Just don’t cheat and put them up so high that it’s a 4 inch pull. While rep work is great with this movement, don’t be afraid to go heavy for lower reps (3-5 reps).