From Men’s Fitness
Find out why these overlooked exercises are essential to any fitness routine.
As an athlete you train to be bigger, faster, and stronger for that competitive edge. Sure, your classic exercises like the bench press, squat, and deadlift will get you there, but have you ever thought there could be something missing? Well, your instincts were right. The following five exercises will soon have earned a new, essential spot in your workout routines.
1. OVERHEAD SQUAT
What It Works
Total body with emphasis on legs
Why It’s Important
The overhead squat improves stability and mobility throughout the body by targeting weak spots in the back and legs. NYC-based trainer and strength coach, Sam Akinrinade says, “Having the bar locked up overhead brings the weight farther from your center of gravity and challenges your core stability even more than the traditional back squat, at a fraction of the weight.”
2. CABLE FACE PULL
What It Works
Upper traps and rear deltoids
Why It’s Important
Poor posture is a common problem among the general population from being in hunched positions at a desk, and many back issues are a result. To combat this, Akinrinade says the cable face pull “will help that tough-to-reach rear-delt area and improve upper-back symmetry.”
3. BARBELL HIP THRUST
What It Works
Glutes
Why It’s Important
Building strong and powerful legs are typically credited to the squat and deadlift with the assistance of well-developed glutes. However, overuse of those exercises can strain the lower back. Akinrinade suggests the use of the barbell hip thrust because of its ability to greater isolate the glutes than both the squat and the deadlift.
4. DUMBBELL FLOOR PRESS
What It Works
Chest, triceps, and shoulders
Why It’s Important
There’s a point in a traditional bench press where weak triceps cause the the bar gets stuck—this is known as a “sticking point.” Dumbbell floor presses help eliminate the sticking point by using your arms through a movement pattern that strengthens the triceps at its weakest point. Akinrinade suggests mixing dumbbell floor presses with your traditional chest routines to break through plateaus.
5. HIGH STEPUP
What It Works
Quads, glutes, and core
Why It’s Important
Assistance lifts are done to help improve a primary lift. For example, the squat is your primary lift, and the high stepup is your assistance lift. The high stepup in particular will improve imbalances on both sides of the body, ultimately improving overall squat power and strength. Akinrinade recommends high stepups once per week.
Source: http://www.mensfitness.com/training/…oure-not-doing
