Unfortunately, in modern society it is now common to see exercises that you have never seen or heard of on some influencer’s social media page in an attempt for them to pull in more views or likes. Most of these exercises aren’t how these people have built the physique they have today. That is most likely done using the exercises you know (and science know) work the best. Exercises such as deadlifts, squats, presses and rows.
Despite this, there are actually a few exercises you may not have heard of or seen anybody performing that are very underrated and can be great additions to your training. I have listed some of the better ones below.
Cable chop
Out of all the exercises, this is the one you are most likely to have seen. You can do them horizontally or vertically and they are great for working the whole of the core. If you are in a sport that requires your torso and hips to work together, such as golf, cricket or boxing, then there isn’t a better exercise to perform!
Expect your obliques and lats to be aching the next day, as well as your abs. Aim for 2 sets each side, 10 to 15 reps.
Chest supported T bar row
If your gym has one of these, use it. If not, then you can use a bench that allows an incline and either use a small bar or dumbbells to perform it.
This movement is a better option as it will take your lower back out of the equation, so if you struggle with lower back pain this is a must try. It also almost impossible to cheat at, so you will be hitting your upper middle back effectively every time you perform it.
A few things to remember whilst you are performing it;
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Contract for a second at the peak of every rep
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Avoid using momentum (you should struggle to anyway)
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Lower the weight slowly
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Get strong in multiple rep ranges
Turkish get up
Possibly better suited to beginners as its brilliant for full body coordination, but intermediate to advanced users can benefit from it as well.
You can always improve your full body coordination, as it's going to help with every lift you perform and just general day to day tasks. The Turkish get up will help you develop your stability, mobility and strength, especially in your shoulders, core and hips.
You should start with a lighter dumbbell and get used to the movement before increasing the weight.
Weighted carries
Possibly the most underrated in this list. A weighted carry is incredibly functional, and its benefits even carry over into other exercises. That’s without regarding how good it is at improving your ability to bring all the shopping in in one go as well.
A heavy loaded carry will burn your lungs, test your grip, even out any hip instability and give you traps that Bane would be jealous of. I dare say I don’t even have to explain how to perform a loaded carry. Find something heavy, and walk with it, right? Pretty much, but keep in mind some of the points below if it's your first time performing them.
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Start lighter than you think and just carry it for longer if it's too easy
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Try carry for time, not distance. Aim for around 30-45 seconds. Do this 3-4 times with the weight and then increase next time
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Don’t round your back
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You can perform carries 2-3 times a week
So there you go, some exercises you may have not known about. Be sure to give them a try and if you do, let me know how you get on!
