Posted this on Instagram. The push-up seems to be a popular answer. What say you?
Taking something off the floor and putting it over your head.
No matter how well rated it is, it will never be enough to convey just how excellent doing that is in terms of building a fantastic physique, amazing strength, and phenomenal conditioning.
Runner up: Kelso shrugs
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The most underrated exercise?
Putting the weights back where they belong.
I say it’s the goblet squat. You can do it even if you’re kinda banged up (no bar on the spine, no shoulder mobility restrictions), it’s hard the screw up, it fits every body type as @dan_john pointed out years ago with the photo below, you can easily go ass to grass if that’s your goal and preferred style, you can go wide or narrow, elevate heels, etc. And, well, it works.
Now, even Coach Thibaudeau has said that it has its drawbacks, mainly, you can outgrow it. True, but I have access to a 90lb kettlebell and it’s going to take a while. I figure when I can get over 20 reps, I’ll progress it using paused reps, slower eccentrics, etc. So, 2026 maybe.
Honestly, I think this exercise gets pooped on because (for some reason) it takes more out of you cardiovascular-wise than even a barbell back squat. Not sure why, maybe holding up the KB makes it more full-body. Some folks don’t like it when their lack of CV fitness gets highlighted by an exercise. Gotta get 3 reps then rest for 7 minutes, right?
My favorite way of using goblets is to do my reps, then hit an extended walking lunge up a ramp with bodyweight. I use the wheelchair ramp in the gym. And yes, I do feel disabled after a couple rounds. Gimmie my blue handicapped parking tag. 
Here’s Mark Dugdale doing a quad-focused superset:
And Andrew Coates with a tutorial:
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The goblet squat is an interesting one @Chris_Shugart mate
People will bemoan the fact that the upper back can be the limiting factor so it won’t stimulate the legs as much as a back squat however that isn’t looking at the bigger picture.
The whole body gets put under load, especially the cardiovascular system as you mentioned, and it becomes a true grind. High rep goblet squats will truly wipe you out when you push them hard. They’re awesome.
My vote goes to navy seal burpees. Folk will probably groan as I’ve been beating the burpee drum for a long time now however the chest pump and growth that you get is insane. The co ordination involved taxes the mind as well as the body and you can easily redline once you hit a good flow.
They are a true wake up call for a lot of folk who think they walk the walk
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Underrated for what? Health, longevity, hypertrophy?
I know someone will mention those shitty burpees but, they do nothing for muscle.
Edit: lol…what did I say?
Nice timing
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See I like goblet squats but, it is impossible to go heavy.
For hypertrophy I will say the smith machine squat. They allow one to get in the perfect position. Deep knee flexion, and a variety of foot positions without any lower back fatigue.
Because you don’t have access to heavy KBs? Rogue sells one that weighs 203 pounds. (If you have $320 lying around. )
$640 if you want to do farmers walks.
If you’re truly a monster squatter, then use pauses at the bottom, slow eccentrics, 1.5 reps, no-lockout reps like Dugdale is doing in the vid above, etc.
Yeah but, then your back gives out before your legs 
.
Can you even position those to squat?
Don’t you mean your back gives out before your legs?
I was just wondering that.
Found this one in the archives from Dr. John Rusin using a dumbbell. I prefer KBs though, but using dumbbells does allow more weight options.
THE TEST
- Grab a kettlebell or dumbbell that’s 50% of your bodyweight.
- Squat it for 25 reps.
“A male weighing 200 pounds would complete 25 reps of goblet squats using a 100-pound dumbbell without any half-reps or pauses. To pass this test, the 25 reps must be unbroken and at parallel depth. If you can pass this relative strength test, get the bar on your back. If you can’t, work on your movement quality, bring up your weak links and then do a barbell squatting. Of course you could also be too fat, so work on that too.” - Dr. Rusin
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Yeah, it is like a worse version of a front squat. Keeping the position with a dumbbell is a bitch.
I have done high reps at the end of a session with 125 lbs and my lungs, arms and back are failing before my legs. I usually do them with my heels elevated.
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