Many gym-goers stick to conventional movements like bench presses, squats, and deadlifts. However, some of the most effective exercises come from unconventional movements that challenge stability, coordination, and muscle activation in unique ways.
These seemingly odd exercises have scientific backing and can lead to improved strength, mobility, and hypertrophy. Below are seven of the weirdest gym exercises that actually deliver results, supported by research.
1. Jefferson Deadlift
The Jefferson deadlift is an old-school lift that involves straddling a barbell and lifting it with a mix of squat and hinge mechanics. This exercise challenges rotational stability and recruits core, glutes, and quads while minimising spinal compression.
Studies suggest that asymmetric and rotational training improves functional strength and core stability, both crucial for athletic performance (McGill, 2010). The Jefferson deadlift is particularly beneficial for lifters with back issues, as the unique stance allows for more upright posture, reducing spinal shear forces.
2. Reverse Grip Bench Press
The reverse grip bench press, where the palms face towards the lifter rather than away, is an effective yet underutilised movement for upper chest activation. Research indicates that a reverse grip bench press can activate the clavicular head of the pectoralis major by up to 30% more than a traditional grip bench press (Barnett et al., 1995).
Additionally, this variation places less stress on the shoulders, making it a safer option for those prone to shoulder injuries while still stimulating triceps and chest growth.
3. Monkey Rows
Monkey rows are a hybrid between lateral raises and upright rows. This exercise involves lifting dumbbells outward at a 45-degree angle rather than straight up, targeting the medial deltoids while reducing the risk of shoulder impingement.
Traditional upright rows are controversial due to their association with shoulder pain, but research has shown that modifying the movement angle can maintain muscle activation while reducing strain on the acromioclavicular joint (Reinold et al., 2009). Monkey rows provide a safe alternative for building broader shoulders without compromising joint health.
4. Landmine Squat to Press
The landmine squat to press is a full-body movement that challenges coordination, strength, and mobility. The unique arc of motion created by the landmine setup shifts the load distribution, reducing spinal compression while allowing deeper squats. Studies on landmine training suggest that this variation enhances neuromuscular activation and improves movement mechanics, especially for individuals with mobility restrictions (Gullett et al., 2009). It is particularly useful for athletes needing power development and injury prevention.
5. Zombie Front Squat
The zombie front squat eliminates the need for gripping the barbell by resting it on the shoulders with outstretched arms. This forces the lifter into an upright position, reinforcing proper squat mechanics and demanding extensive core engagement. Research supports that front squats place less compressive force on the lower back compared to back squats while maintaining quadriceps activation (Gullett et al., 2009). The zombie squat also improves thoracic extension, benefiting Olympic weightlifters and athletes needing better posture and mobility.
6. Hatfield Squat
The Hatfield squat, performed using safety squat bars with hands on support bars, allows lifters to focus entirely on leg drive without worrying about balance or upper-body fatigue. This variation increases time under tension for the quads, making it a valuable tool for hypertrophy and strength development.
Research has shown that greater time under tension correlates with increased muscle growth and metabolic stress (Schoenfeld, 2010). Additionally, the Hatfield squat enables lifters to train through injuries or fatigue, making it an excellent supplemental movement.
7. Trap Bar Deficit Deadlift
A deficit deadlift increases the range of motion by having the lifter stand on an elevated surface. Using a trap bar instead of a straight barbell reduces spinal loading and shifts emphasis to the quads and glutes.
Research indicates that trap bar deadlifts produce less lumbar stress than conventional deadlifts while still allowing high force production (Swinton et al., 2011). This makes the exercise a safer alternative for lifters aiming to develop posterior chain strength without excessive lower back strain.
Conclusion
Unconventional exercises may seem unusual at first glance, but many have solid biomechanical and physiological benefits. Incorporating them into training can enhance muscle activation, reduce injury risk, and improve overall performance.
By embracing variety and science-backed training methods, lifters can break through plateaus and develop well-rounded strength.
Key Takeaways
Bibliography
Barnett, C., Kippers, V. and Turner, P. (1995) ‘Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles’, Journal of Strength and Conditioning Research, 9(4), pp. 222-227.
Gullett, J.C., Tillman, M.D., Gutierrez, G.M. and Chow, J.W. (2009) ‘A biomechanical comparison of back and front squats in healthy trained individuals’, Journal of Strength and Conditioning Research, 23(1), pp. 284-292.
McGill, S. (2010) Ultimate back fitness and performance. Waterloo, Ontario: Backfitpro Inc. Reinold, M.M., Gill, T.J., Brown, S.M. and Cammarota, B. (2009) ‘Evidence-based approach to scapular stability and function in overhead athletes’, American Journal of Sports Medicine, 37(4), pp. 663-670.
Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
Swinton, P.A., Stewart, A., Keogh, J.W.L., Agouris, I. and Lloyd, R. (2011) ‘A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads’, Journal of Strength and Conditioning Research, 25(7), pp. 2000-2009.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.