- Overhead Press
- Squat
- Bench Press
- Dead Lift
- Row
If you do not incorporate these basic moves ( or variations) into your programming on a regular basis, well, then, what are you doing? These basic movements are at the core of building a lean, muscular, strong, and yes, flexible body.
If your program consists only of isolation moves, such as biceps curls or leg extensions. you are shortchanging your body and your progress.
In fact, beginners (and even most people in general) would do a lot better by following a program consisting only of these 5 moves for a good year before doing anything else.
Alas, most trainees think they've got to follow the latest fad, and must be constantly stimulated by new equipment and exercises.
For strength and power athletes, the basic lifts must include some version of cleans, jerks, and high pulls for power. I am no longer an athlete, but I regularly program snatch grip high pulls, hang power cleans, split jerks, and uni DB snatches for myself.
And don't worry, these lifts are safe and very effective. Just get an experienced fitness professional to teach you proper technique and program these lifts appropriately. ( This means no high-rep Olympic-style lifts for "conditioning" like those know-nothing Crosss@#& morons prescribe; more on this in a future post.)
Until next time...
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