Are you looking to refresh your workout routine with some new and exciting lifts? In this article, we reveal 12 unique exercises that have recently added a spark to Alan Thrall’s training. These movements, while not entirely new to the fitness world, are less common and provide a refreshing change from your usual exercises.
Alan Thrall is an accomplished strength coach and owner of Untamed Strength, a 24-hour access gym in Sacramento and a somewhat famous online influencer focused on making people comfortable with their bodies to achieve their peak in fitness.
Sticking to a routine can sometimes feel monotonous, even for those who thrive on consistency. Incorporating new lifts into your workout not only breaks the monotony but also targets muscles in different ways, promoting better overall fitness. Here, we introduce a selection of less conventional movements that you might find beneficial. These exercises are integrated into the natural hypertrophy push-pull legs program, known as Dooms Slayer, and offer a fresh twist to your typical gym session.
12 Unusual Exercises that Will Get You Ripped
1. Floating Power Shrug
The first on our list is the floating power shrug. Unlike the regular power shrug, this variation involves lowering the bar to just above the floor, similar to a touch-and-go deadlift but without touching the ground. This increases the range of motion and time under tension on your upper back, making it a great alternative to traditional shrugs. Use straps to eliminate grip fatigue, and perform 2-3 sets of 6-10 reps.
2. Landmine Rows
Inspired by John Meadows, landmine rows are excellent for targeting the lats. By pulling the weight towards your hips with a fixed pivot point, you can focus more on reaching failure. This exercise replaces one-arm dumbbell rows effectively, with 3-4 sets of 8-12 reps.
3. Single-Arm Dumbbell Press
This single-arm dumbbell press offers a unique challenge and stress on the shoulders, enhancing stability and unilateral strength. Replace or supplement your barbell overhead press with 3-4 sets of 8-12 reps, occasionally going as low as 6 reps.
Read Also: This is Better than Sets and Reps for Muscle Growth
4. Curtsy Lunge
The curtsy lunge adds a lateral movement to your lower body routine, providing a significant stretch in the glutes. This exercise, popularized by Adriel Mays, is typically performed on lower body day, with 2-3 sets of 8-12 reps per leg.
5. 45° Side Bend
Alec Blenis introduced us to the side bends on a 45° back extension. This movement challenges your obliques and provides an excellent stretch for the hips and rib cage. Perform 3 sets of 10-15 reps per side.
6. One-Arm Hangs
Inspired by grip gods like Mark Felix, one-arm hangs are superb for enhancing grip strength and shoulder stability. These can be performed for 1-3 sets of maximum time, ideally not on a pull day due to the grip fatigue they induce.
7. Commando Knees to Elbows
The Commando knees to elbows exercise targets deep abdominal muscles. This movement, performed in a Commando grip, is best suited for those who can comfortably do 10 pull-ups. Aim for 6-8 slow and controlled reps.
The Optimal Lifting Technique For Maximum Muscle Growth According to Research
8. Dumbbell High Pull
Alec Aniri’s dumbbell high pull is an explosive movement that overloads the traps and mid-back. Perform 2-4 sets of 10-12 reps per arm, using straps to ensure you don’t drop the dumbbell.
9. GHD Sit-Ups
GHD sit-ups provide an extended range of motion for the abs and can be super-set with deadlifts for a comprehensive core workout. Perform 3-4 sets to failure, focusing on strict form without using momentum.
10. Paused Banded Romanian Deadlifts
The paused banded Romanian deadlift adds resistance and challenges the upper back further. Incorporate a pause at the bottom to increase difficulty, performing 6-12 reps per set.
11. Spider Curls on a Preacher Bench
Adapted from John Meadows, spider curls on a preacher bench focus on biceps isolation with added support. This exercise involves curling the bar over a preacher pad for 8-12 reps, sometimes going as low as 6 reps.
12. Reverse Milk the Cows
Lastly, the reverse milk the cows exercise, using the Napalm curl bar, is great for arm wrestlers and for maintaining tension on the triceps. Perform for as many reps as necessary to achieve muscle fatigue.
Incorporating these 12 new lifts into your routine can rejuvenate your workout and target muscles differently, promoting better muscle growth and overall fitness. Variety is key to maintaining enthusiasm and progress in your training. Each of these exercises offers unique benefits, from increasing range of motion and time under tension to enhancing stability and unilateral strength. By rotating these movements into your existing regimen, you can prevent plateaus and keep your workouts engaging and effective.
Remember, the key to successful integration of these exercises is consistency and proper form. Start by incorporating one or two new movements into your routine each week, gradually increasing as you become comfortable with the techniques. This approach will help you build a well-rounded and robust workout regimen that not only keeps you motivated but also drives continuous improvement.
Variety in your workout not only prevents monotony but also ensures comprehensive muscle development and reduces the risk of overuse injuries. By challenging your muscles in different ways, you can achieve balanced strength and a more sculpted physique.
So, whether you’re looking to break through a plateau, add some excitement to your routine, or target specific muscle groups more effectively, these 12 new lifts provide the perfect solution. Embrace the challenge, stay consistent, and watch your strength and physique transform.
Read More: 10 Best Tips for New Weightlifters
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.