5 Movements you need in your program!
Brian October 30th, 2009
To have a complete, strong, and injury free physique there a certain movements that must be included in your program. Not everyone will be able to perform these movements due to individual differences, which is why variations are key. Below, I list the movements you should have in your repertoire along with some variations:
Squats: Target muscles: legs, abs, upper and lower back depending on variation chosen
- Zercher squats
- Front squats
- Back squats
- Single leg squat
- Split squat
- Lunge (reverse, side, forward)
- Step-ups
Overhead Press: Target muscles: Shoulders, triceps, upper back, abs
- Close grip
- Medium grip
- In front of the head
Deadlift: Target Muscles: Everything
- Conventional
- Sumo
- Romanian
- Podium
- Suitcase
Incline Barbell Press: Target muscles: Chest, shoulders, triceps, upper back
- Close grip
- Wide grip
- Rest/pause
Dips: Target Muscles: Chest, triceps, upper back shoulders
- Wide with elbows flared (more pec emphasis)
- Close with elbows tucked (more tricep emphasis)
I would also include bent over barbell rows, hang cleans, and chin-ups if this were the Top 8 movements. Pick one variation and change it every 3 weeks. Vary your sets and reps, but I would not go lower than 3 reps or higher than 8 for general strength and fitness.
In Strength,
Brian