HWN #009: 4 Underrated Exercises You Should Be Doing

Anyone who has spent ample time in the gym knows all about the tried and true, big rock lifts. The squats. The deadlifts. The bench presses. The chin ups.

These are the exercises that make up a big chunk of most training programs.

But in order to move well and feel well, especially as we get older, its important that we start to work in other exercises that will help us do just that. 

There comes a point in your training career where you shift from trying to be as big and strong as you can and you start training to feel good, perform well, and improve your quality of life.

So today, I am sharing with you 4 of the most underrated exercises that you should be performing.

Let's go!

4 Underrated Exercises Everyone Should Be Doing 

Here are my 4 most underrated exercises that everyone should be doing;

1. Lateral Squat
2. Bar Hangs
3. SLDL (Single Leg Deadlift)
4. Push Ups

1) Lateral Squat

The Lateral Squat is a squat variation that deserves to be in more people’s strength training program.

More often than not, training in the frontal plane (lateral or sideways) is often forgotten and overlooked, even though we as humans are asked to move in various planes and directions in every day life.

Lateral Squats will train all the major muscle groups of the lower body (quads, glutes, groin, etc) as well as help improve mobility of the hips and ankles. It’s also a phenomenal movement for brain function — the brain LOVES crossbody and lateral movement patterns.

I recommend the Lateral Squat as a warm up prior to training (1 set of 3-5 reps each side) and performed weekly as a strength exercise (3-4 sets of 6-12 reps each side).

Here is a video of the Lateral Squat

2) Bar Hangs 

Dan Go (@danfounder on IG) called Bar Hangs the most underrated exercise in the world. 

It’s hard to argue when you see all the benefits to the Bar Hang.

Some of the benefits to the Bar Hang are;

•  Improves grip strength
•  Increases shoulder health
•  Improves shoulder strength
•  Improves longevity (grip strength is correlated to longevity)
•  Incredible stretch for shoulders, lats, pecs, and other major muscle groups of the upper body

I recommend performing some Bar Hangs in your warm up or between sets of other exercises (1-2 sets of 30-60 seconds) during your workouts a couple times a week.

Here is a video of the Bar Hang

3) SLDL (Single Leg Deadlift)

In the last 5-10 years SLDL’s have worked their way into more peoples programs, and for good reason.

The SLDL is one of the most functional movements you can perform. The movement is a pure single leg exercise that will create a tremendous challenge on both your balance and stability, while also improving strength and neuromuscular control.

Additionally, the movement targets the hamstrings and the glutes, two of the most overlooked muscle groups of the lower body. 

I recommend the SLDL as a warm up prior to training (1 set of 3-5 reps each side) and performed weekly as a strength exercise (3-4 sets of 6-12 reps each side).

Here is a video of the SLDL

4) Push Ups

There is no movement that is more underrated than the Push Up.

The Push Up checks a lot of boxes;

•  Pressing strength
•  Core stability 
•  Can be done anyway or at any gym
•  Can be loaded heavy with weight vests, plates, and chains

The movement is going to train the pecs, shoulders, triceps and core all at the same time. For people who are short on time, you are getting a huge bang for your buck with this one simple movement.

The worst part? A lot of people can’t perform 5-10 perfect Push Ups.

I recommend the Push Up performed weekly as a strength exercise (3-4 sets of 6-12 reps).

Here is a video of the Push Up

In Summary

I enjoy the big compound movements as much as the next guy. But in order to keep moving and feeling well as we age, we need to give our joints and our bodies exercises that will help improve our quality of life and have us feeling well from day to day.

In health,

Craig

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