I’m a firm believer in learning the basics and then doing them really, really, ridiculously well. The basics have been around since people started lifting heavy things up and putting them down in any kind of structured way.
But adding in a little variety and creativity now and again keeps things fresh and introduces new stimulus to your body.
Here are 2 exercises, one of which I’ve been using for years with clients, and one of which is about to become a more regular guest in some clients programming. Both teach you that parts don’t often work in isolation and the body needs to be treated as a whole.
Isometric hip thrust with marches
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Glute bridge iso hold march thingies. Give these a try to hit your glutes and abs hard. The isometric hold at the top of the bridge challenge you to keep your glutes on, then the march challenges your core and hips to resist twisting. Go for 3 sets of 30 to 60 seconds, at a pace you can control. You're welcome. 😁 #training #strength #fitness #exercise #practice #movement #gym #abs #core #technique #trainingtip #glutes #butt #glutemax #antirotation #personaltraining #onlinept #coaching #DBPT #Edinburgh #trainerize #onepercentbetter #progress #stronger #faster #exercisedemos
This exercise hits you twice. First in the glutes to maintain the top position, and second in the abs to help resist rotation when the foot comes off the floor. All about abs and ass.
I like these done for time rather than a specific rep target, start with 2-3 sets of 20-30 seconds and build to 50-60s per set.
1 arm DB presses
The single arm press is a staple in my programs for a lot of people. It drives home that pressing is a full body exercise, requiring bracing and stabilising to enable the press and, more importantly, to stop you being spun off the bench and ending up in a heap on the floor.
The newer you are to training, the more likely it is that you’ll find that there is a discrepancy between your left and right arm strength. Start with your weaker arm, then match the reps and load with your strong arm, only increasing the load when your non-dominant arm hits the target reps easily. This allows you to gradually wipe out that left/right strength difference. And once again, squeezing your glute on the working side and bracing your abs hard to maintain your hip and torso position is necessary to get your reps done.
If you want to add a little variety to your training, give these a go in your next session and let me know how you get on!