HWN #001: 5 Top Tier Exercises You Probably Think Are Too Simple (but you should be doing)

With the rise of social media comes both some good things and some bad things.

On one hand, there is a ton of great information being shared by a bunch of great fitness professionals. If you want some great information on nutrition, it's out there. If you want some great information on strength training, it's out there. 

One the other hand, there is also a lot of bad information out. A lot of content that I am not a huge fan of.

This confuses people. They don't know what the good content is and what the bad content is.

One of the biggest areas that I see this time and time again?

Strength training exercises!

There are so many useless, circus type exercises out there. These exercises get a ton of traction via views and likes on social, but fail to deliver when it comes to actually getting people results in the gym.

So, here are 5 exercises that are what I would consider top tier exercises. 5 exercises that I think most (not everyone, there are exceptions) people should be performing. 5 exercises that probably get overlooked because they are simple. 5 exercises that will help you get stronger and build some muscle.

In no particular order...

1) RDL's

Romanian Deadlifts or RDL for short, are a phenomenal lower body posterior chain exercise. The movement will target most of the posterior chain, including the hamstrings, glutes, adductors, and spinal erectors. 

The movement can be performed with either dumbbells or a barbell. The dumbbell version gives you a little bit of a freer range of motion but typically can't be loaded as heavy. On the other hand, the barbell version allows you to load the movement a little heavier. Either way, it's a great movement.

I would generally recommend performing 3-4 sets of 5-8 reps of the movement.

2) Goblet Squats

The Goblet Squat is great because it almost forces one to perform a squat correctly because of where the weight is being held. Because of that, it makes it both great for a beginner learning the movement pattern as well as someone looking to push themselves with some heavier weights.

The movement targets most all of the muscles of the lower body with an emphasis on the quads and glutes while simultaneously helping one improve ankle and hip mobility. In addition, the movement requires a lot of core stability, forcing those abs to do a lot of work.

Another great benefit is that is can be progressed very easily. Once one is too strong for the dumbbells at their gym they can move up to the 2-Kettlebell Front Squat or squat with a barbell.

I would generally recommend performing 3-4 sets of 5-8 reps of the movement.

3) Chin Ups

My favorite upper body pulling movement!

The Chin Up is great for a lot of reasons. One, it works the muscles of the upper body posterior chain (back muscles) along with the posterior shoulder. The movement is a great way to strengthen those non-mirror muscles as well as helping one improve their posture.

It's really hard to beat the Chin Up!

I would generally recommend performing 3-4 sets of 5-8 reps of the movement.

4) Kettlebell Swings

Kettlebell Swings are tough to beat!

Much like the RDL, the KB Swing will target most of the muscles of the lower body posterior chain.

The one major difference?

The KB Swing is a much more powerful or dynamic movement. Because of that the KB Swing will develop more explosiveness and power.

And as we know, adults lose power at an alarming rate as we age. Kettlebell Swings are a great way to build and maintain power, in a safe and effective way, as we age.

I would generally recommend 3-4 sets of 8-15 reps.

5) Floor Press

The Floor Press is my favorite pressing exercise for aging adults that are still looking to get strong and add some muscle mass.

Why?

Because it is so joint friendly! I can Floor Press pain free with a barbell...not so much on a traditional bench press. 

The decreased range of motion helps keep the shoulders in a favorable position throughout the movement allowing you to continue to get stronger while staying healthy...thats a win-win!

I would generally recommend 3-4 sets of 3-8 reps.

Thats a wrap! I hope you enjoyed the article and incorporate some of these tried and true movements into your training program!

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