An auto mechanic may have specialized tools for specific jobs, but for day in, day out work, he’s dependent on his wrench, sockets, pliers, and screwdriver. In the same way, there may be dozens of esoteric exercises that can work isolated muscles or just add some variety to your workout, but there are just a few that make up the basic foundation of your “workout toolbox”. What exercises will give you the best results in your day-in, day-out work?
The Squat
Sometimes called the back squat (to differentiate it from the front squat, overhead squat, and bodyweight squat), the squat has often been called “The King of Exercises”.
Performance
With the barbell across the shoulders or upper back (never on the neck!), and the spine locked in a neutral position (“flat back” actually refers to maintaining the natural lumbar curve), begin the downward motion by pushing the hips back while the knees come forward slightly. Continue the downward motion until full depth (when the crease of the hips is lower than the top of the knee), or until you reach your limit of flexibility. Return to the full standing position by driving your hips UP!
If your flexibility doesn’t allow full depth without your back rounding, consider mobility your first priority, before adding excessive weight.
Why use it?
The squat is the primary lower-body “pressing” movement, and is probably the most fundamental human movement (babies squat before they can walk!). No other exercise provides the ability to move as much weight through the hip joint’s full range-of-motion. Whether your goals are fat loss, muscle gain, functional strength, or improving bone density, the metabolic impact of the squat can’t be beat!
The Deadlift
Don’t let the hardcore name fool you. Originally called the “health pull”, the ominous-sounding name simply refers to the bar’s starting position of being at a “dead stop” on the floor.
Performance
Start with the loaded barbell on the floor in front of you, your feet at hip-to-shoulder width (pointed straight ahead or turned out slightly), and your back locked into a neutral position. Your knees will be bent somewhat (shins should be almost vertical), your hips will be slightly higher than your knees, and your torso will be inclined enough to bring your shoulders just in front of the bar.
Grasping the bar with either an overhand or a mixed (one overhand, one underhand) grip and always maintaining a “flat back”, pull the body to a full standing position.
Unlike the squat, the deadlift is much more of a “hinging” movement. The hip extensors (glutes and hamstrings) do the lion’s share of the work, while the quads, back, core, and arms function as assistant muscles (“synergists”).
Why use it?
The deadlift is the primary hip-dominant movement. It is ultimately functional since, as Mark Rippetoe famously quoted, “it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground”. There is no exercise that allows as high a level of loading to the hips and to the stabilizer muscles of the torso, which not only builds muscle, but burns fat and revs up metabolism.
The Shoulder Press
The shoulder press has gotten a bit of a bad rap as being harmful to the shoulders. In fact, it is a tremendously beneficial exercise for shoulder heath if balanced by equal “pulling” movements, such as the deadlift and pullup.
Performance
The shoulder press should be done standing, with the feet approximately hip-width. With the hands just outside of shoulder width and the bar at shoulder height, press the bar up until the shoulders are completely open, elbows are fully extended, and the bar is directly over the shoulder blades.
Why use it?
The shoulder press is the primary upper-body vertical press. While any weight training exercise has its “prime movers” (in this case, the shoulders and triceps), the muscles worked are everything between the weight being moved and the point of stability. In the case of the shoulder press, that means everything from the bar to the floor...which means everything - legs, core, back...you name it!
Handstand pushups are a great alternative, for those who can perform them. The only downside is the limited range of scaling them up or down.
The Pullup
The pullup is one of the most fundamental exercises you can do, stemming back to our arboreal ancestry. It is simplicity itself: grab a bar, and pull until your head is completely over it.
Performance
For this purpose, consider “pullups” and “chinups” the same exercise (in common usage, a chinup is an underhand grip, and any other grip is called a pullup). Most people are strongest with an underhand (palms-up) or neutral (palms facing each other) grip, so start with one of those.
Grasp the pullup bar with a secure grip (some prefer thumbs wrapped around the bar, others prefer a thumbless grip), and pull until your level chin is over the bar (one of the biggest faults in pullups is excessive “neck stretch” to reach the chin over the bar). Extend your arms under control until your elbows are completely straight. Don’t just let yourself drop, as hyperextension of the elbows is painful!
Why use it?
As humans, we’ve lost a lot from our neglect of “climbing” exercises, which stimulate neuromuscular pathways in a way no other movement can. Pullups are a great way to regain that birthright skill! Furthermore, the pullup is worlds ahead of cable lat pulldowns and rows, due to the requirement of stabilizing your entire body while you pull. It’s not only a great back-and-bicep exercise, but recruits all of the back, shoulder, and core stabilizers.
The Pushup
Even though the noble bench press and its heavy weights tends to hog the glory, the basic pushup should be mastered first, and kept as a staple to your workout toolbox throughout your training life!
Performance
Set up in a “plank” position, with your hands and toes on the floor, tight core and glutes, and a slight external rotation to your arms (keep your hands pointed straight ahead, and the crease of your elbows pointed slightly forward). Bend your arms until your shoulders are lower than your elbows, and press out to full extension.
Why use it?
Like the bench press, the pushup works the horizontal “pressing” movement of the upper body. Unlike the bench, the pushup requires stabilization of the entire body to perform the movement. Legs, hips, core, and back all get worked along with the chest, shoulders and triceps. And not only is the pushup a great exercise on its own - it can also breathe new life into stagnated bench presses!
Every fitness magazine on the newsstand can give you a dozen exercises you’ve never tried to work muscles you’ve never heard of in new and exciting ways. While some of these esoteric movements may have value to the competitive bodybuilder, the physical therapist, or just to the fitness trainee trying to keep things interesting, your best results will always come from mastery and utilization of the main tools in your toolbox!
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