On my training log I was talking to @carlbm recently about Zercher Squats and the fact I’d never actually seen them being performed in the gym. It got me thinking about how many times I’ve actually seen others performing exercises outside the more popular ones (E.G Bench, Conventional Deadlift, Back Squat, Bent over Row etc) and how common this was. I’ve trained at home for the last 12 months and will continue to do so but I’ve trained in several what I’d call hardcore gyms with people who are committed to lifting over the last 10 or so years.
I’m of course not knocking mainstream popular exercises as I do think people can overcomplicate things but I think there are a load of functional exercises (no I don’t mean fucking bosu ball curls/squats) which I’ve mainly learnt about from T-Nation.
From my training history from what I can recollect I’ve never seen:
Zercher Squats/Carries
Pallof Press
Deadstop Lunges
SSB Good Mornings
Rarely Seen
Trap Bar Deadlifts
Landmine Press
People using bands (admittedly I only started doing this post lockdown)
Pendlay Row
Swiss Bar Bench
Non machine or bicep unilateral movements
Single-arm dumbbell overhead presses, done heavy, of any variety (strict, push press, jerk). You really only see these done in strongman (circus DB), but they’re such a money exercise, especially if you start with strict, then go to push press, then jerk, as the prior exercise fails.
Great thread idea. This is a list of exercise I think people need to look at harder. As they are all very good, but so few people use them.
In a normally equiped gym:
Front squats
Trap bar deadlifts / frame carry
Pull ups and dips (the amount of guys that do loads of direct arm work with out ding these two staples is crazy)
In my regular gym (strong man gym)
Keg
Viking press
Smith machine (this gets more use in commercial gyms that “hard core” gyms. And it upsets me)
Tires for flipping
Throwing sand bag
Suitcase carry
There was a shoulder exercise that I got from the John Parrillo workout in the early 1990’s (if I recall correctly). It was called a strap pull.
It was done on a seated long pull (rowing) machine. Instead of a bar or close grip parallel handles, it used a strap (or rope with ends). We had a strap you could put your hands through and grab the strap. It was done like a seated long pull, but instead of pulling to your waist, you pulled it to your face, using your traps and side/rear delts. It was similar to an upright row, but much easier on your wrist joints.
Over time I diverted from the Parrillo training principles, but never dropped the seated strap pull. My next gym did not have a strap, but had a rope with knotted ends. I used my wrist straps to grip the rope. I liked this shoulder exercise because I could load up the weight. This was my second shoulder mass-builder exercise, following a pressing movement.
Today I see people doing a wussy version of this movement standing. There is no way to use any reasonably heavy weight while standing.
Trying to understand this one better…if I were so inclined to give this a try would the following mimic this movement well-enough:
-seated cable row set -up…but with following modifications:
-use rope attachment
-use wrist straps to better hold rope
-pull to face (like face pull) instead of seated row to sternum
-use heavy weight like seated row rather than light weight like face-pull
Do I have this right or am I off the radar? Thanks btw!
Gym I trained at for most of my time never had a single KB the entire time I was a member
That’s a solid list of functional bang for your buck exercises, I find it shocking that you’ve never seen anyone close grip or incline bench let alone do weighted chins/pullups
Turkish Get-Ups with a decent weight. Thats core and conditioning and looks awesome if done with an impressive weight.
There are videos of some guys doing it with their GF on hand. Always wanted to do that, but sadly my gf is 6’0 and her lean weight is more than average male, lol
I’m the weird trainer that loves these ahahah. I use these a lot with my clients, and people at the gym then instantly know who is coaching them
Zercher are really great to teach proper squat mechanics and reach depth. they are the easiest variation for that. Also: crazy core and upper back work!
Carries are just so damn good and versatile. I love to use them as a superset for fat loss, or as a tool to make your core, back and grip iron-clad
I must admit I have never tried these. So, I will!
My gym is only basically equipped (general “commercial” franchise gym) and I rarely or have never seen
DB pullovers
Arnold Presses (efficacy has been debated on these)
Meadows Rows
Paused Reps
Concentration Curls (likely because you have to use really low weight on these)
Decline Bench (my gym has one, but I have never seen anyone on it).
A properly executed cable flye
I did these awhile back and people looked at me like I was totally bonkers.
