It’s not uncommon for people to ask me what my favorite exercises are, and I wouldn’t limit them to these; however, I think it’s useful to read on what others do, too. I actually love any exercise as long as it’s challenging. When it comes to having a workout regime that works it comes down to finding something that works for you and your time constraints. Working out doesn’t have to be complicated and limited to the same old exercises with no progressive overload, and doesn’t bring you results. The key is to get creative and finding exercises that allow you to be versatile.
Allow me to explain.
We are 3D creatures that work in the frontal, sagittal, and transverse plane. All of these planes of motion have exercises that are performed parallel to that plane:
1. Frontal plane: divide the body into front and back; lateral exercises, think the adductor machine
2. Sagittal plane: divide the body into left and right; up and down exercises, think all the weight machines in the gym
3. Transverse plane: divide the body into top and bottom; rotationary exercises, think of paloff presses, or Russian twists
Lying Hamstring Curls
Due to the position in which the hamstrings are, I prefer the lying hamstring curl over the seated one. It also tests how strong your hamstrings really are whereas the seated motion may allow you to use more momentum.
Nordic Curls
This is probably the most superior exercise for hamstring ligament health. You can do this as part of your warm up, or a burn out. I think using it as a burn out is far more effective than doing endless heavy weight. It not only grows the hamstrings, but also strengthens the ligaments. This is a go to exercise if you participate in recreational sports specifically sports including, but not limited to, Brazilian jiujitsu, wrestling, football, soccer, baseball, track & field, etc.
Dumbbell Rear delt flys/Pec Dec rear delt flys
This exercise is often overlooked and underrated, and is super important for the aesthetic freaks. If you are into bodybuilding, and want a nice side look you gotta do those rear flys. If you are into powerlifting the rear delt plays a pivotal role in stabilizing the shoulder joint in deadlifts. A strong upper traps/rear delt helps you stay neutral in the deadlift, and stabilized on the bench for bench press.
SSB Knee Dominant Lunge/Bulgarian Split Squats
Safety Squat Bar is unique in that it offers a different placement of the weight, and it allows you to put more load on the glutes and hamstrings. You’ll notice in the video that I lunge and load my legs by shifting my weight forward with my torso, which is particularly felt when the back leg is elevated (Bulgarian split squats). So, if you want stronger and bigger glutes/hamstrings then do these!
SSB Squats
Similar to the lunges the SSB squats are particularly useful if you have trouble with leaning forward on the upwards motion of a barbell squat (coming “out the hole” in powerlifting). The SSB forces you to keep your torso upright, and teaches you to use diaphragmatic breathing more effectively. You’ll notice as you get stronger in the SSB squats and lunges, your barbell squats will also get stronger. SSB can be used with bands, chains, negatives, and more!
Quadruped Bird Dog Rows
Ahhhh…this one is a superhero move. I would suggest you start with bodyweight bird dog reps, and once you get comfortable then you can use some weight to purposefully throw yourself off balance. Your ability to resist the force as it is pulling you down is playing in the transverse plane and thus a rotation style of strength aka this is a anti rotation exercise, which is particularly good for those in contact sports – so you don’t get knocked off balance when someone pushes you!
Dumbbell (DB) Pullover
If you’re a “heavy hitter” then this is the only exercise you need for a well developed back. I don’t see many people do this one, and it’s a old school movement, but it is super effective in gaining some thickness in your lats, and chest. As you let you hands fall behind you and pull the DB forward over the chest you have the squeeze the chest muscle fibers unvoluntarily – which calls for hypertrophy gains.
Those are a couple of my picks, and there are a whole lot more. I would look into incorporating the Nordic curls and the DB pullover if I had to leave you with two. The Nordic not only is great for hamstrings, but also for stretching the quadriceps (you’ll feel it when you do the exercise).
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Be well,
Yelena
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