CategoriesExercises You Should Be Doing

2019 Best Exercises You Should Be Doing

More appropriately this should be titled 2019 Best Exercises (I Stole From Other Coaches) You Should Be Doing.

Nevertheless, I shared a bevy of (new to me) exercises in 2019 that garnered some interest on social media. Here are the ones that received the most traction.

Be sure to click the links so you can not only watch see the exercises in action, but also learn the why’s, key coaching cues, and, more importantly, to see how jacked I am.

Copyright: serpiandco / 123RF Stock Photo

2019 Best Exercises You Should Be Doing

Anti-Flexion Squat

I love squat and find a lot of valuing in them.

But they don’t ALWAYS have to be loaded heavy in order to reap the benefits.

Wall Press Single Leg RDL

This was the most shared exercises of 2019.

Angled Landmine Reverse Lunge

It never ceases to amaze me the versatility of the Landmine apparatus.

Hollow Position Hold Pull-Up

I didn’t just highlight LOWER body movements this past year…;o)

Here’s a lovely way to progress the pull-up from the floor.

Goblet Split Squat w/ COIL

I posted this one just last week and it received a great response.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Goblet Split Squat with Coil

It’s been a minute since I’ve shared an Exercise You Should Be Doing.

Anyone who’s familiar with this series or has kept tabs on the types of exercises/movements I gravitate towards will dig this one.

Which is to say: It’s not flashy, it’s not sexy, and it doesn’t take a PhD to set up or perform.

Copyright: gekaskr / 123RF Stock Photo

Goblet Split Squat w/ Coil

 

Who Did I Steal it From? – My coach, Greg Robins, plugged this into my program this month. When I saw it, at first I was like “tha fuck!?!”

What’s up with this foo-fooey exercise?

But then I performed a few sets and was like “whaaaaaaaaaaaaaaaat.”

I like it a lot

(cue Dumb & Dumber voiceover).

What Does It Do? – Well, like any single leg variation it challenges balance, core/hip stability, and helps to “temper” any strength imbalances between one leg or the other. Too, it gives the spine a bit of a reprieve from aggressive axial loading.

What separates this variation, however, is the addition of the COIL (or rotation of the upper torso). This subtle tweak offers a bit of a varying training stimulus in that it takes us out of the traditional up/down, forward/back nature of exercise we’re accustomed to and adds rotation into the mix; or transverse plane motion.

The twisting action also leads to a bit more internal rotation of the front hip which feels divine (unless you’re someone with a history of FAI; in that you’ll probably want to avoid this one).

As a quick aside I had my wife perform this exercise the other day after she tweaked her lower back/SI joint and she loved it. As noted in THIS article written by Dr. Erika Mundinger on this site a few years back, introducing rotation can be a game changer for those with chronic SI joint issues.

Key Coaching Cues – This exercise is pretty self-explanatory.

  • Assume a split squat position.1
  • Whichever foot is in front rotate the opposite shoulder TOWARDS that direction making sure to keep the torso upright and shoulders back.
  • Perform the drill “squatting” up and down while maintaining the same torso position throughout. Perform  allotted reps (6-10) and then switch sides.
  • My god, you’re so hot.