5 Movements That Should Always Be Trained

5 Movements That Should Always Be Trained

I was having a chat with a lifter the other day in a coffee shop and the topic of training styles came up. Bodybuilding, powerlifting, strongman, weightlifting, bodyweight etc.

The information we have available is immense and can be quite overbearing, so what do you do?

Well you keep it simple and stick to the tried and tested basics. The basics will get you and keep you strong.

You do not need to re-invent the wheel or make exercises more complicated to progress, ion you want to then that's fine. But why waste time?

Bellow are 5 movements that you could use the next time you are training that we use at The Unit as some of our "constant exercises". These movements will get you strong. I must stress when we train at The Unit we coach good form and progression.

  • Muscle clean and press - Move the weight from the floor to overhead. Its a full body movement that use the legs, back, core, arms and shoulders. 3-5 sets of 5-8 reps.
  • Goblet squat - This works the legs, core and grip without the spinal loading of a barbell squat. 3-5 sets of 5-8 reps.
  • Deadlift - This is a movement works the hips, hamstrings, lower back and grip. The movement is effectively a hip hinge. You can use a barbell, trap bar, dumbbell or kettlebell. 3-5 sets of 5-8 reps.
  • Weighted carry - Remember the days when your suitcase didn't have wheels and you had to carry it? That's a weighted carry. Hold a plate overhead and walk for 20m or hold a heavy dumbbell in each hand for a farmers walk. your grip will be worked as well as your core, traps and lungs. 5 sets of 20m.
  • Unilateral (one leg or arm at a time) - Lunges for the quads, hamstrings and glutes or single arm rows for the grip, back arms. 3-5 sets of 5-8 reps each side.

Now the above is a big full body session. It works everywhere and will give you a decent sweat on.

So keep to the simple stuff, lift well and often.


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