You already know basic movements like the Bench Press, Squat and other compound exercises, but other, less well known movements could help you get stronger and improve as an athlete. If you need new ideas to shock your body, add these five essential exercises to your routine. You will be glad you did when your performance notably improves.
This is a challenging variation of the Squat, which is easy to perform and corrects common technique mistakes. If you're new to loaded Squats, this your go-to variation.
Hold a kettlebell or dumbbell under your chin in front of you. Stand with your feet shoulder-width apart pointing straight ahead. Lower into a Squat as far as you can. If you can go past parallel, do it. Butt to ankles is best, but if you can't go that low, go as low as you can. Stop for a second at the bottom, then push through your legs to return to the standing position.
Landmine Shoulder Press
This movement will challenge your front delts and triceps in a way that protects your shoulder. It's especially valuable for overhead athletes such as pitchers and tennis players.
You use a landmine like you would a T-Bar Row, but instead of straddling it, stand in front of the loaded end of the bar. Pick it up to shoulder level. Holding it with one hand, press it as high as you can. Lower it slowly and repeat. Do the same with your other arm.
The Good Morning develops the lower back and the hamstrings, and its a great exercise for improving Deadlift strength.
Stand in a squat rack with a bar on your back like you're about to do a Squat. Instead, keep your legs straight and push your hips back to bend at the waist. Keep your back as straight as possible as you push your hips back until your back is parallel to the floor. Return to the starting position and repeat.
This is an an overlooked exercise, but it's an awesome way to develop your lats.
This is performed the same way as a Dumbbell Pullover, but instead of a dumbbell, you use a barbell held with an overhand grip. Lower the bar behind your head, then pull it back up and extend your arms over your chest. To get better contraction of your lats, do this while lying across a flat bench.
This is great for coordination and a simple movement for cardio.
Stand beside a box around 6 inches high and wide enough for both feet. Place one foot on the box and push yourself up. Once you're on the box, bring your other foot up. As soon as your other foot touches the box, step your first foot down to the other side. Push yourself off the box. You should now be standing on the other side of it. Repeat until you get comfortable with the movement and try to perform it faster. Time yourself to see how many you can do in a minute.
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