Get strong in these 4 exercises & feel great while looking amazing!

Published by BR365admin on

Who wouldn’t want to get strong, feel great and look like a million bucks. That’s the weekend warrior, fitness enthusiast trifecta. It’s everything you could really ask for from working out. Heck, one of those on there own sounds pretty damn cool, and most people are shooting 0/3 on those. But imagine all 3 of these milestones being met. It’s definitely not out of reach or even a complicated process for that matter. So the question remains, why are there so few people who achieve this result?

The main contributing factor is not training the right movements and working out incorrectly. It’s a well-known fact that movements that require skill, strength and practice, most people stay away from. They either inappropriately load these movements or worse, completely neglect them from their training program. When you suck at a movement, that’s a great sign that there’s a weakness to be addressed. Can’t squat to full depth without limitations and imbalances showing up? Opportunity to fix and strengthen that weakness. Chronic back pain? Indication that we need to strengthen the supporting structure and directly strengthen the back muscles as well. These aren’t signals telling us to avoid movements, they’re loud rather obvious signals telling us to address current limitations and weak points.

So what are the 4 movements that will get us feeling great and looking amazing?!

1. The squat
2. The pull-up
3. The barbell/trap bar deadlift
4. The overhead press

The reason I am glorifying these 4 movements is based on their versatility, and functionality. They also happen to address 4 pillars of foundational movement: Squat, Pull, Press & Hinge. I know we hear the word function tossed around all too frequently in the fitness space, so let’s highlight just exactly what functional consists of. Functional is built around movement patterns that we mimic in everyday life, and that are movements that require a well-balanced, mobile, strong structure to perform correctly. You simply can’t perform the 4 mentioned exercises, properly, without those prerequisites being met. They all require a high degree of full body connectivity and a strong stable resilient structure to perform without aggravating current limitations or hurting ourselves by putting us in compromised positions. They also send an incredibly loud muscle building, metabolism boosting signal when performed to perfection.

This is why these movements needs to be addressed carefully and practiced. World renowned strength coach Pavel Tsatsouline talks about “greasing the groove”, meaning the practice of movements on a frequent bases. These movements are perfect examples of the need to “grease the groove”. The only way we get good at them, is by practicing them, and addressing current hindrances that are taking our body out of position or creating negative deviations to the position. These movements therefore place a spotlight on what the body needs to fix in order to feel better, move with greater mobility and get very strong from the inside-out, leading to a transferrable response of building more muscle and burning more body fat, now that you can maximize the affect of these major exercises.

When you lack the mobility, strength or body control to perform these exercises with prestigious technique you are leaving a ton of results on the table. This is a huge part of pain free performance and strength training. It’s about highlighting areas that are obviously restricting our ability to move optimally, that way we can reap all the benefits exercise and in particular, certain exercises can give us in return.

I suggest when performing these movements, especially if it’s something you aren’t very familiar with, to get an assessment from a coach. This is worth the investment. The average person won’t know what to look for, and cannot connect the dots to where the weakness or obstruction is coming from. This takes a trained eye to help with this. Secondly, getting strong at these exercises in a safe, rather linear fashion will require solid programming and understanding of how to progress these movements, along with mobility exercises that are needed to improve our current deficiencies.

Here’s a brief outline:

Squats: Glute, hip, back, quad and hamstring strengthening. Ankle, foot and hip mobility.
Exercises that can help: Goblet squat, combat stretch, knees over toe wall stretch, passive lying leg raise stretch, hip abductions, glute bridges, lying hamstring curls, lateral band walks, 90/90, Runners stretch.

Pull-ups: Lat/back strength, shoulder mobility, lat and pec tension (releasing the fascia)
Exercises that can help: Prone Y-raises, lat pull-downs, straight arm standing lat pull-down, bench pull-over, external/internal rotation of the shoulder joint, wall angels, dead hangs, cable/band row.

Deadlift: Lat, glute, hamstring, back and ankle strengthening. Hip, thoracic and ankle mobility.
Exercises that can help: Lat pull-downs, GHR, hamstring curls, glute bridge, hip thrust, abduction work, lying side leg raise, clam shells, fire hydrants, banded lat pull-down, reverse hyper, back extensions, hip extensions.

Overhead press: Shoulder strengthening. Shoulder, pec and lat mobility (roll out the pec and latissimus dorsi).
Exercises that can help: Overhead farmer carries, Wall angels, TRX W’s, Banded Y raises, lat pull-down, windmill, standing straight arm pull-down, single arm DB press, lighter DB shoulder press, reverse flys, W & Y drills (TRX or BW).

Of course there is a lot more that goes into effective, wise programming, and everybody’s goals and current abilities look different. But mastering these 4 movements is an incredible starting point to getting strong, looking amazing and feeling even better. A pain free, fully expressive body is a body primed to put on loads of lean muscle and keep off unwanted fat. Build this base, and let the results speak for themselves.

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