exercise, fitness, workouts Six underrated exercises that might revolutionise your workouts. Image: Instagram/@freeletics
Quite why most of us choose to do the same old exercises every time we work out instead of experimenting with better, more underrated exercises is, frankly, baffling. Isn't variety supposed to be the spice of life? In the gym, as it is anywhere.
Because there’s nothing to say, you have to stick to the tried and tested. In fact, one study found that when it comes to achieving goals, flexibility might be the key to success.
Another, in The Journal of Strength & Conditioning Research, found that mixing up your workouts not only leads to increased muscle size, but increased strength, too.
Want more? A study published in the journal Frontiers in Psychology found that enjoying your workout will keep you coming back to the gym. And to do that, you need to keep it fresh. So if you’ve found yourself in a fitness slump, this might be the solution you’re looking for.
Fitness is about pushing your body out of its comfort zone. It’s where we grow. So do yourself a favour, next time you’re gearing up to heft a barbell, swing a kettlebell or apathetically go through the same old core circuit, why not add in a random exercise, beloved of our favourite PTs, from the list of underrated exercises below? Start with just one swap per session, and see where it takes you.
Holly Balan, studio manager at F45 Chelsea
“Most people revert to classic core exercises like crunches and sit-ups,” says Balan. But it doesn’t have to be that way. “The Bird Dog strengthens the core and adds additional value by improving your posture, stability and muscle strength in your shoulders, glutes and back,” Balan explains. “It’s an incredible exercise for people in any stage of life and at any fitness level, including those suffering from lower back pain, as it strengthens the muscles which support the spine.”
“Start in a table-top position on your hands and knees. Reach out with one arm and the opposite leg in alternate repetitions. I recommend adding three sets of 30 seconds to the end of your workout. If that’s too easy, try adding a resistance band around your thighs, or increasing the time.”
Andy Cannon, personal trainer at wellness community app TruConnect
“This movement is a game-changer for hitting multiple muscle groups, improving grip strength, posture and stability, making it a MUST for athletes and people who want to level up their training,” says Canon, heavily suggesting it’s time to make the KB farmer carry (ahem) canon in your workouts.
“Simple and effective to execute, the movement involves picking up your kettlebells in each hand, and walking. What makes this exercise a winner is how functional it is. It replicates real-life movement patterns like carrying your shopping or picking up your luggage,” says Canon. “The improvement in grip strength is hugely beneficial for people wanting to progress in rock climbing, weightlifting and gymnastics.”
Make it harder by trying an ‘offset’ variation, trying to remain neutral when using just one KB instead of two.
Mitch Raynsford, PT at Game Changer Performance
“Most training programmes follow a traditional approach of squat, hinge, push, pull and bracing movement patterns,” explains Raynsford. Tired of going through the motions? It’s time to get dynamic. “Plyometric exercises are frequently overlooked, but should be a staple of any power-focused training plan, especially in the lower body,” says Raynsford.
“The simple CMJ doesn’t require any equipment as it is just a maximal effort jump with hands on hips.” In other words, you’re jumping on the spot, as high as you can. Feel silly? Don’t. “Practicing the CMJ can generate more power and can help increase your squat 1RM especially through the sticking point,” advises Raynsford.
Chris Antoni, founder Tailor Made Fitness
“This squat variation is a very underrated exercise and not one you see many people doing in the gym,” says Antoni. “The reason for this is it’s a tough exercise that requires so much upper body strength and balance to stay upright.”
Daunted? The benefits are worth it. “Master the overhead squat and you can improve ankle, hip, and shoulder mobility, also gaining strength, mobility, and flexibility that you can transfer to other exercises and everyday life.” If you want to up your heavy training capability, give it a go.
Grasp a barbell, holding it above your head so your arms make a ‘V’ shape. Don’t lock your elbows. Squat by driving your hips back, bending your knees with your core tight and back straight. Aim to get your thighs parallel to the ground. Push back, through your heels and hips, to return to the start. If you’re struggling to keep the loaded bar straight, try an empty one – or even a band stretched between your hands – to start with.
Farren Morgan, founder of the Tactical Athlete training method
“This is a highly underrated workout which many people don’t incorporate into their routines,” Morgan explains. “As a variant of the standard push-up, they benefit the muscles in your chest, shoulders, abs, back, hip, glutes, and arms.”
Easy, right? Well, no. “Hand release push-ups are more challenging because they require you to increase the force you apply to push yourself off the ground, making the contractions within your pectoral muscles significantly stronger and expanding your range of motion by 10%,” Morgan says.
Want to strengthen your core and upper body, improving your ability to perform shoulder exercises? Of course, you do.
Perform a regular press-up, pausing to lift your palms off the floor at the end of the downstage. This destroys the rebound motion, making it more difficult, but don’t even think about stopping until you’ve hit four rounds of ten, OK?
Veronika Caskova, trainer at F45 Training Southend on Sea
“This is the most underrated exercise when it comes to building your glutes,” says Caskova. “The foot-supported unilateral Romanian Deadlift is an isolated, single leg exercise that helps to correct any imbalance in strength and muscle size (which can be quite common when it comes to legs).” Basically, it’s the ideal exercise for supercharging your glutes and legs.
“Place the laces of your back foot on a bench for support. This is just to help with balance, so don’t put more than 10% of your weight down. Your front (working) leg is on the ground, positioned near the bench. Hold a pair of dumbbells alongside your body.
Hinge at your hips as though you’re about to sit down. When the weights are lowered almost to the ground, squeeze your glutes, pushing your hips forward to bring yourself back to the starting position.”
Let’s see 10 per leg, please. Once you’ve got the hang of it, ditch the bench and rely on balance alone…
[Via GQ India]
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