Combination Exercises Are misguided, and when it comes to them, so many people try shoving square pegs into circles!
They serve no purpose!
Yes, we all love the infamous Lunge/Curl or Barbell Thruster or maybe even the deadlift to row. However, there is a problem with MOST combinations. They suck for strength purposes.
Why⁉️ I sure hope you can deadlift more than you can row. What would this combo be useful for strength?
It's not because you should be able to deadlift 3-4x the amount you can do a bent-over row. The same applies to many of these "combo" exercises.
Don't get me wrong, I am a big fan of combo moves, but Thrusters, Lunge/Cleans, Deadlift/Rows are great metabolic moves you can add into circuits.
The Single-Leg RDL (Romanian Deadlift) to Reverse Lunge is fantastic for the glutes and hamstrings.
The loading capabilities for each allow for the most significant benefit since they can be crossing similar strength curves. It also is a great way to build hamstring strength to prevent on-field injuries for athletes!
They are great for:
- Hip Dominant
- Motor Recruitment
- Similar Muscle Synergies
- I highly recommend you add this to your training, and as a bonus, I will go ove
Single Leg RDL (Romanian Deadlift) to Reverse Lunge
You can also use a more bulgarian split squat style like shown here:
The exercise alone can make you winded with just 10 reps.
Go in this order:
- 5 RDL to Reverse Lunge Per Leg
- 10 Low Holding Sumo Squat Jumps
- 5 Lunge KB Jumps Rest 60-90 Seconds and shoot for 4-6 rounds!
Looking for other good combination moves? Try Inverted Rows-Leg Curls, Pull Up with Leg Raises, SL, or Split Squat Rows (shown below).
Take your combo moves to a more purposeful degree and try these out! If you are looking for custom programming and remote training, check out my Instagram page @mjo_oaf and send me a message.