10 NEW EXERCISES FOR YOUR WORKOUT CHALLENGE. Many lifters were once enraged, even horrified, when publications began to include two new exercise challenges. These new workout variants were deemed unmanly, if not downright demeaning. What about the exercises? The squat and bench press are two exercises that you may do. What’s the big deal about this?
They were done in a RACK because they were done in a RACK. That did not sit well with strength-training purists. After all, a true man would squat a barbell that he had cleaned and pushed into position from the ground.
The world hasn’t altered all that much. Some folks today lose their faith when they encounter a new exercise variant. So, unwind. New workouts are frequently adopted as mainstays in the future.
Here are 10 strange but effective exercises you’ll undoubtedly wind up doing whether you’re looking for a new challenge, need to strengthen a weak region, or need to work around an injury.
CABLE SISSY SQUAT – GARETH SAPSTEAD WORKOUT CHALLENGE 1
If you do these correctly, you’ll be buried!
- Take a pair of heel wedges or a couple of weight plates with you. The balls of your feet will be comfortably grounded as a result of this.
- There are no cable height restrictions. Your knees always go in the direction of the cable’s resistance. The lower the wire is placed, the more your knees will slant downward. Experiment with different heights to get a different sensation.
- Unlike conventional sissy squats, you’re not trying for your knees to reach the floor completely. Unless your wire is near to the ground and you’re leaning on it (which you might want to be).
- As you squat, lean back. The weight of the cable stack will act as a counterweight, preventing you from tipping over while enabling you to stretch your hips as far as possible.
- Move your knees forward as far as you can comfortably go in the direction of the cable. Your heels can dangle a little from the wedges, but not so much that you lose stability.
- At the bottom, concentrate on obtaining a good quad stretch. Maintain some strain and get a nice squeeze out of it at the top.
TANNER SHUCK WORKOUT CHALLENGE 2: TOWEL GUN WALK
Lifters who exclusively do barbell or dumbbell curls will face a unique difficulty. Expect your biceps, forearms, and grip to get quite fatigued. The isometric hold is the highlight. By maintaining the weight up at the top for the length of the set, the arms are kept under continuous strain. More strength and hypertrophy will result from the additional time spent under strain.
Instead of counting repetitions, conduct gun walks for total distance or total time. Keep your hands apart by avoiding allowing your knuckles to come into contact with each other. This will keep the arms in a continuous state of tension. 4-6 sets of 30-40 metres should enough.
MERRICK LINCOLN, DPT WORKOUT CHALLENGE 3: SEATED UNILATERAL ROW
The unilateral loading will put your core to the test!
- In front of a cable machine, sit on the low-row bench or on the floor. With one hand, grasp the cable handle.
- Perform a single-arm row while keeping an erect trunk and remaining squared to the machine. As a reminder to avoid trunk rotation, keep the non-working arm “punched” forward.
- Finish all repetitions on one side before switching arms.
LANDMINE COSSACK SQUAT – DAN NORTH WORKOUT CHALLENGE 4
This is a combination of a lower-body workout and a mobility drill. Squatting down to your side will stretch your adductors (inner thighs) and increase your ankle mobility. Furthermore, the goblet position promotes an upright posture by combining your upper and lower bodies.
BRADFORD COOKE WORKOUT CHALLENGE 5: CHIN-UP TO LEVER ROW WITH A NEGATIVE LEVER
This motion has certain gymnastics-inspired components. In one motion, target your upper back, lats, biceps, and abs!
SUITCASE SQUAT – MIKE OVER WORKOUT CHALLENGE 6
Suitcase carries, holds, and deadlifts are all well-known, but what about suitcase squats?
For individuals with asymmetrical imbalances or obvious hip impingement, this exercise becomes humiliating when done with a sandbag. The weight distribution of the bag may nearly serve as a level, pushing you from side to side and front to back. It’s an anti-lateral flexion king, and if you pay carefully, you’ll find certain flaws.
The suitcase squat may be done on its own. You may be strong, but these will test you if you don’t have a lot of single-side loading and stability. Sure, squatting 500 pounds is impressive, but if you topple over like the Leaning Tower of Pisa due to a 50-pound bag on one side, you’ve got some bigger issues to address.
GARETH SAPSTEAD WORKOUT CHALLENGE 7: INVERTED ROW ROPE CLIMB
This is a fantastic option for improving your performance in military, fire and rescue, law enforcement, and Spartan races. Don’t underestimate how difficult it is, particularly if you have a weak grip and forearm.
Begin by placing your feet on the floor and allowing your legs to assist you. Use a weighted vest and raise your feet on a bench to make it more difficult. If necessary, make a chalkboard.
TANNER SHUCK WORKOUT CHALLENGE 8: RAMPED AB WHEEL
In terms of ab strength, the standing rollout is the gold standard. While you may not be physically capable (yet), gaining the necessary strength is easier than you believe.
Master the kneeling rollout first. You’re ready to use the ramp approach once you’ve completed 12 flawless, unbroken reps.
When you do rollouts up a ramp, you get a significant mechanical advantage since you can perform the action from a standing posture with full range of motion.
Make careful you start with the ramp at a modest height and progressively reduce the angle as you go. Once you’ve completed 8 reps at a specific ramp height/angle, lower the ramp. Rep the procedure until you can accomplish it on the ground.
GARETH SAPSTEAD WORKOUT CHALLENGE 9: KETTLEBELL PLANK PRESS
This may be the most difficult plank you’ve ever attempted. Simply pick up a kettlebell, get into a high plank, and begin striking straight ahead. Punching a kettlebell will train your shoulders and scapula stabilisers as well as your core rotational stability. Add a chain to amp up the badass factor. The chain also loads the plank’s anti-extension component.
Aim for high reps over a long period of time. A decent place to start is with sets of 10-15 hard presses on each arm. If you like to keep track of the time, allow 20-30 seconds on each side.
GARETH SAPSTEAD WORKOUT CHALLENGE 10: PLATE DELT UPPERCUT
Here’s a unique way to do front raises that will engage all of your delts and give your shoulder exercises a boost. Start with a lighter plate until you have mastered the technique. Use full-size bumper plates if feasible since your hands will remain the same distance apart as you gain weight. And if you want to go ultra-light,
You won’t be holding a little dish in your hands.
- On each rep, get the plate directly above your head. This keeps your shoulders and elbows in a good position.
- Visualize the bottom (pushing arm) as if it were doing an uppercut.
- Visualize the higher arm (rising arm) performing a face-pull action.
- If you’re doing it correctly, you’ll be able to kiss your biceps practically every time.
Do a total of 20 repetitions in each set (10 on each side). You may, however, go as high as 50 reps (25 on each side) to truly bulk up your delts.