Fitness, Science

Movements Everyone Should Add To Their Routine

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Exercises Everyone Should Do

Deadlift

I would be willing to say this is the top exercise for lifting heavy. Every day we pick things up; our kids, bags, books, etc., so why not perfect the way you pick things up? A proper deadlift combines both mobility and ability, and comes in handy when life provides something heavy for you to lift.

Side Note: Be mindful of your grip, as using the mixed grip (one overhand and one underhand) causes an asymmetrical spine load that could cause injury while lifting heavy.

Hip Thrusts

Wake up those glutes! Most people have sleeping glutes, which is a huge issue for your hip joint. When is glute day in the gym? Oh, there isn’t one? Well there should be! Glute day should be as important as chest or leg day. Our hips enable us to move through life, literally, so we need to strengthen the muscles that support such movements and provide stability to the hip joint.

Single-leg Squat

This may seem crazy, but think about it, we spend much of our time on one leg, not both. Did I lose you? When we are walking, which we tend to do a lot, the only time you’re on two feet would be the short period of time when one leg is coming down, and the other is preparing to lift. Ever walked up stairs? Well, you’re using one leg at a time. How about your cardio, are you a runner? Running is a single-leg exercise as well. So, don’t just squat, single-leg squat. I know they are difficult, but when you train hard life gets easier.

Single-leg, Body-weight, Hip Thrust

Take a look at #’s 2 and 3, this is why we single-leg hip thrust. You should utilize this exercise more for range of motion than heavy lifting.

Kettlebell Get-up or Turkish Get-up

Ever need to stand up from laying down? Then this is the exercise for you. This exercise is great for asymmetrical resistance, and most people can perform this movement after some practice. Remember, the goal here is about quality of the movement, so don’t overdue it with the weight selection.

Directional Jump Squats

Why not right? We move in several different directions on a daily basis, so why not train for those movements? Imagine you’re jogging down the sidewalk, and all of a sudden a cyclist is barreling toward you and not checking up. I assume you would want to be able to move quickly to avoid collision, and that’s where jumps squats come in to play. These movements allow you to move quickly and perform better, as to avoid maniac cyclists on the sidewalk.

Kneeling Hip Flexor Stretch and Back Extension

Sit a lot? Most people do. Sitting often causes tightness in the anterior portion of your hips, and excessive forward lean. Perform this exercise to help open up the hips and induce thoracic extension (combat forward lean).

Sprints

Did he just say sprints? I’m not an athlete, why would I sprint? Because you feel like an athlete when you sprint, even if you’re not quite as fast as you once were. No matter what stage of life you are in you have a top speed. Why not hit that top speed every once in a while, revert to your youth and let your inner child out to run!?

I want to share ways you can get in-depth training, advice, and begin making your health a priority. 

Again, I want to sincerely thank you for taking the time to read my post. Don’t forget to tell friends and family about me! Share if you’d like and comment below to get a conversation started.  I wish you the best, and I hope to hear from you soon!

Coach Slice

chris@coachslice.com

Coachslice.com

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