In the modern era where we all want big muscles, lean physiques, Kim Kardashian’s bum, and to have toned abs – it’s sometimes hard to find the time to get quality over quantity. As such, YST has put together 5 gym moves that you NEED to be doing to get the best results from your hard work in the gym!
Think of this move like a powerful deadlift row. This will develop some great explosive strength to develop the muscles on the whole backside of your body (calves, hamstrings, glutes, back and traps). This move can easily be adpated for conditioning, or to add size. Start off with the bar just below the knee, drive the knees straight and hips forwards, before rowing the bar up as high as you can to your chin. Do 5 sets of 8 reps and watch your deadlift PB smash into smitherines.
Very often you will see the average gym goer performing two legged exercises such as the squat, deadlift, swing etc. However, most sporting activities involve single leg strength and control. The split squat is your answer for this – and most people don’t even need any extra weight. Once you’ve done 3 sets of 12-15 reps of these bad boys your legs will turn to jelly, but say good riddance to recurrent knee and hip niggles and faster running times.
Olympic lifting is becoming ever more popular through the ever growing cult of Crossfit and only having to do a couple of moves for a full body workout…however, flexibility can often hamper progress of going heavier. To combat this, the trusty kettlebell can gives you all the strength benefits of a barbell clean, without the awkward “front rack” position. Choose a weight that’s heavy for 10 reps on each arm, and watch your gains soar through the roof!
If you haven’t felt your abs after the gym in a while, or you can do 100 sit ups without even thinking about it -this is a “must do” exercise! Assume the plank position with elbows on the swiss ball, then roll the ball out and in whilst keeping your abs tight. Not only will this give you incredible core stability, you may find that your niggly back issues will disappear too. Perform 3 sets of 8-10 reps to begin with and work up to a set of 15.
Often in strength training, we only ever do moves that will involves going up/down or forwards/backwards. So adding in some rotation movements into the mix really adds balance to a workout. Grab a medicine or slam ball, stand around a foot away from a wall and powerfully chuck the ball back and forth. This will task your heart and lungs more than you think, but who can argue that chucking things at a wall isn’t fun and stress busting?! Do 3 sets of 12 reps each direction.