If you had to choose only 3 exercises for a workout what would they be? Part II

This a post from Eric Brandom, one of the trainers in the MyFitFinder network. Eric is a NSCA certified strength and conditioning coach who regularly competes in strength competitions.

Deadlift

The deadlift is arguably the most functional exercise of all time. Early in the 20th century it was known as the “Health Lift.” To perform the deadlift, start with the barbell on the floor, grab the bar just outside you legs, shoulder width apart, keeping your back totally straight, shoulders slightly ahead of the bar, and without any rounding of the back, lift the bar off of the ground. This may be an over simplification of the move, but just “grip it and rip it.” There are things that ought to be thought about while performing this lift. 1- As with the squat, drive your heels through the ground. 2- Use your hamstrings to pull your upper body up and to use your hip as a lever. 3- Keep your shoulders ahead of the bar so that the bar goes up your body in a straight line, much like the back squat. Use your shins, which should be perpendicular to the floor as a way to keep the bar moving in a straight line. Any deviation to this imaginary line coming perpendicularly out of the ground will make the movement harder than it already is making gains harder to come by and could also cause injury down the road, especially in the lower back. It’s a good idea to keep the abdominals as tight as possible to ensure a stable midline. As with the squat, and all moves, it is important that a professional review your technique before performing sets at higher weights. A good personal trainer or coach should be able to keep your technique tight either through touch or verbal cues. Remember that injuries can happen, but when done correctly these moves are just as safe as riding out on the elliptical, which is why having form checked during your work out is vitally important.

A great set to do is 7x1, which is seven sets of one repetition. This will build up your maximal strength which will help in all other aspects of fitness.

Press

Since this is America, most of you, especially the guys out there, are going to want to Bench Press. If you were one of my clients, I would tell you to hold off for now and learn the basics and become fluent in this exercise. It is most frequently referred to as the Standing Overhead Press, but since it’s the only pressing exercise that we’ll be discussing it will be referred to as the press. The press, compared to the Squat and Deadlift, is a lot less complicated. You start with the bar in the rack position; resting on your shoulders in front of your face. Your forearms should be perpendicular to the ground as we are going to be pressing the bar straight up; remember the imaginary straight line from the Squat and the Deadlift. Using your abs and lower back to stabilize yourself, use your shoulders and grit to push the bar up and over your head. Also note, that driving your heels through the ground will help you put on more weight. Rising to your toes will hinder progress. The lift is not completed until your body is at full extension. The trainer or coach should be able to see your ear in front of your arms. The strict press involves no knee bend. Any knee bend to assist in getting the bar overhead becomes a push press and knee bend with a dive under the bar becomes a push jerk, which is the natural progression of technical skills which you should discuss with your trainer or coach. The press becomes a functional exercise when putting anything over your head such as cereal boxes in high cabinets or throwing your belongings on to your roof in a flood. The press is an exercise that will assist with any and all things in your life.

A 5x2 work set would serve anybody well. This would, despite the low rep scheme, create a balance of maximal strength with muscular endurance that serves well in real life situations.

With the three exercises provided you will be on your way to a more fit and healthy you. With the proper technique and intensity as guided by a professional you will increase strength, increase your functional capabilities and lose fat. Your body composition will improve ten-fold. Ladies, this disclaimer is for you, I guarantee that you will not “bulk up.” Unless you are on a serious steroid cycle, your muscles are not genetically capable of looking like those of a Strongwoman or a bodybuilder. Increasing strength and lean muscle directly correlates to loss of body fat. Along with a sensible diet of lean meats, fruits and lots of vegetables this plan will work. These exercises are fool proof and results are within your grasp if you contact your local gym and get in there today.


Suggested Three Day Program:

Monday

Squat 5x5

100 pushups for time

Wednesday

Deadlift 7x1

As Many Rounds As Possible in 10 minutes

5 Pull ups

10 Pushups

15 Air Squats


Friday

Press 5x2

8 Rounds

Air Squats or Rowing on the Erg

:20 seconds of work followed by :10 seconds of rest (Tabata)

Complete as many reps (or if rowing count calories) as possible during the work sets

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