5 Exercises You're Probably Not Doing, But Should Be!

For today's tip I want you to stop for a second, get ff your spin bike, step out of your Zumba class, turn off your P90x dvd's and take a look at 5 exercises that you probably have never done, but you should add to your routine. Now, each of these exercises as I'm showing them here are very advanced. This doesn't mean that you should start here. the best way to learn anything is through progression. Start with a simple or basic movement, then progress to a little bit harder version, on through the intermediate levels, and finaly into the advanced variations. By following a progeression such as this you ensure that you recieve all of the health and fitness benefits of these movements without sustaining any injuries.

As an example, I'd never start off one of my new clients with full range hanging leg raises (where you hang from a bar or rings and, with straight legs, bring your legs all the way up to touch the bar). Instead, for many people just starting out with hanging would be enough. Start there and develop the grip strength. then start to work on tucking the legs in, move to tucked leg raises, etc. etc., until finally doing the full range hanging leg raises. The same thing can be said for each of the following.

Now, you'll also notice that each of these moves is presented as a static hold. Static holds are incredibly effective workout tools, but this doens't mean that once you've achieved some mastery of each movement that you can't turn them into a dynamic movement. Feel free to play with them and have fun in that way. You'll get great results through your exploring and playing.

Also, each of these movements are bodyweight movements that require no equipment except a pull up bar or some other thing to hang onto.

Now, yhy do these moves work so well? As world class gymnastics coach, Christopher Sommer says, "There are several, the first is contraction. Basically, the harder the contraction over a greater part of the body during an exercise, the more effective the exercise. For maximum improvements training to failure is not necessary, but maximum contraction is. One of the main advantages to these advanced bodyweight exercises is that they require a complete full body contraction. In fact, at advanced levels, they are so demanding that it is simply not possible to complete them any other way.

Another primary reason for their beneficial results is the nature of the static holds themselves. By holding the bodyweight in a disadvantaged leverage position, we are effectively multiplying the resistance of our bodyweight. Or more simply stated, we are supporting a heavy weight in a locked static position. This has tremendous positive impact on the strength of the joints and connective tissue and aids greatly in overall strength development. Many great weightlifting champions have sworn by the benefits of holding heavy weights in a locked position. Two that immediately come to mind are Paul Anderson and John Grimek, who both made heavy supports a regular part of their early training."

So, if you want great core conditioning, great upper body strength and power, great muscle and body control, better balance, better coordination, better agility, better athleticism, and an absolutley ripped physique, work on these 5 movements.

1. Handstands

The handstand will work every muscle in your upper body and is tremendous for core strength and overall upper body stability. It improves balance and coordination, agility, and (according to many strength coaches) is amazing for increasing overall athleticism.

Start out with pike work (hands and feet on the ground) and transition into handstand holds, headstand push-ups, handstand push-ups, handstand press-ups, all the above on rings, parallel bars, push-up bars, etc. and hand walking.

A phenomenal body sculpting tool.








2. Front and Back Levers

Levers are terrific for building a bullet-proof mid-section, killer back strength, incredible arms, greta body control, and injury-free shoulders.

Levers can also be used as great transitions into and out of other movements, making them easy to work with as you combine them with body rows in lever positions, pull-ups, etc.

 Start out with tuck position holds and gradually work up to full front and back levers.













3. Planche

Planches, not to be confused with planks, can be done in a straddle position, or with the legs together, as can the levers above.

Planches will build a fortress for your chest, great arms, incredible shoulders, a great upper back, and amazing abdominals.

If you've been platued on your bench press, feel free to work on some planches and (at least in my experiences) you'll push through that platue.

Start out with frog stands (or, for those yoga people out there crow pose) and work on moving into tucked planches. From there you can work on bringing the legs out into a straddle, then finally bringing them out together.

From here, feel free to experiment with planche push-ups, walking planches, etc.






4. L-sits and V-sits

L-sits and V-sits are amazing for a tight and trim tummy. They'll also build strong arms and shoulders, strong legs, strong backs, and strong chests. They are great for developing balance and agility, improving you athleticism and getting you ripped.

Start out with your butt on the floor and work on your tucked N sits, then progress to seated L's and seated V's. From there start to practice them in the same progression from your hands, from your hands on boxes, etc.

From there you can move onto moving into and out of the various holds. Master these and you'll also see your hanging leg raises sky rocket.















5. Crosses

Ahhh, crosses, the king-daddy of these movements, and the ones that will require you having something besides some ground and something to hang off of. Gymnastics rings and LifelineUSA's Jungle Gym are perfect for these.

Crosses really can develop any part of your body. They're incredible for back strength, hitting your chest, improving your shoulders, building your arms (in fact most of the development you see in a gymnasts biceps is from straight arm holds), building your tummy and your core, and more.

Crosses are a phenomenal bodybuilding and athletic building tool and should be a part of everyone's routine (Yes Ladies, even yours). Start out with your feet on the floor and using small movements. Move into a small cross, hold for time and then come out of it. Don't worry about progressing too fast with these, you'll get there, and every progression that you make will be worth it.

If you want incredible strength and conditioning, and an amazing body, start working on your crosses. Iron crosses and Maltese crosses (the two pictured) are the most popular. But explore them all. As you get good, feel free to add L and V sits to your crosses. You'll love the results.

Well, there you have it; 5 exercises that you probably aren't doing, but should be. If you really want to up your results start working on some of these movements. You'll love the way your body looks and feels.

Also, working on these movements is a lot of fun, it really makes exercise into playtime and practice rather than just a "workout." These movements make you feel like an athlete, and feel awesome.

If you'd like to learn more about how to properly perform them, where to start with them, and some good progressions to get better at them, feel free to come and see me. I'd love to help you out.

Talk with you more later.

Yours in strength and health,
Brett