What’s up fitness family?! Let’s face it, we all have our favorite exercises to do in the gym. There’s nothing like getting off work on a Friday, hitting the gym, and crushing your favorite session going into the weekend. It’s a huge mood booster. Although most people’s favorite go-to exercises will differ, there are a few that I have grown quite fond of over my 5 years as an athlete and coach. Here are my top 5 go-to exercises for the athlete, powerlifter, or bodybuilder.
My Top 5 Go-To Exercises
5. GTE Goblet Squat
The goblet squat is a fantastic exercise that involves holding a dumbbell or a kettlebell in front of the body at chest height. It has many benefits and advantages. The “goblet” helps the lifter stay more upright during their squats, works the quads and core efficiently, and reinforces proper bracing technique and rigidity when squatting. It’s great for beginners and children, who sometimes have a difficult time barbell squatting. Most people struggle to achieve depth in their barbell squats, but almost everyone can sink into a full squat when utilizing the goblet squat. It is also a great supplementary exercise for bodybuilders and powerlifters wishing to find quality accessory work. And it’s a great tool for athletes in building up core strength used for sport-specific activities
4. GTE Medicine Ball Toss
The medicine ball toss involves grabbing a heavy ball made of rubber, leather, or vinyl and throwing it in different variations, such as forward, laterally, or upwards. The benefits of doing med ball tosses include the increased ability to produce force, increased stabilization of the core, and is a great way to incorporate strength and conditioning into any programming. The advantages of these are that they are easy to use, great for beginners, and fantastic for athletes who wish to increase kinetic chain functionality. It’s also a fun way to blow off some steam! Nothing gets the bad vibes out of you more than throwing something heavy at a wall or at the ground!
3. Romanian Dead Lift
The Romanian deadlift is a deadlift variation that involves hinging while keeping the legs straight, but slighting bent, and lowering the barbell down to the mid-shin, and pulling back up again. It is very beneficial to the lifter because it develops proper hip health and joint mobility. It is also an excellent tool to develop hamstring and glute strength. It’s very advantageous to any athlete or lifter that is looking to build lower back stability, hip flexor strength, and grip strength. It’s easy to overload, and it’s a fantastic tool for beginners who have difficultly lowering the bar all the way to the ground and pulling up again.
2. Banded ATYW
ATYWs are an exercise where the lifter, standing up and using resistance bands, pulls the bands back towards their posterior chain with their arms to create an “A”, “T”, “Y” and W”. Its benefits are that it targets the entire posterior chain, and reinforces good posture. It’s also very advantageous to throwing athletes as it works the rotator cuff and scapular muscles. It helps reinforce and strong and stable back, and is a major key in keeping the throwing athletes arm healthy long term. It’s also great for bodybuilders who want a new exercise that targets the rear delts and lower back muscles.
And My Last But Not Least Favorite Go-To Exercise Is:
1. Power Clean & Jerk
The power clean and jerk is a multi-movement lift where when the lifter pulls a barbell from the floor to the shoulders, then presses the bar overhead in a jerk or pressing motion. It benefits proper firing of the kinetic chain, and it’s a great tool to build explosiveness, speed, and power. It’s very advantageous to all athletes at any level in any sport due to the direct carry-over of proper kinetic chain functionality and elite levels of sports performance, as studies show the Olympic lifts can increase sprint speed, throwing velocity, and force output. A great tool for anyone to have in their fitness shed.
These are my favorite go-to exercises, what are yours?
There you have it, folks! My top 5 favorite go-to exercises. All of these exercises are not only amazing for athletes, but they’re great for the general fitness population. Some of them might require one to step out of their comfort zones a little bit, but that’s ok! It’s part of our fitness journey! You have to step into conflict to grow! Pressure and discomfort are what builds us in this life! Who knows, you might find out you love them, and that you’re good at these exercises! Give them a try and let us know what you think – 0r let us know what your top go-to exercises are! From our fitness family to yours, have a great week!