“I like these particular movements because they are functional and strengthen the muscles we use on a daily basis.”
Plate Ground to Overhead
Lift a weight plate, dumbbell, or other weighted item (choose a weight you are comfortable with) from the ground to an overhead position. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. Bend your knees to pick up the weight, and be mindful to avoid an arched back. This exercise targets multiple muscle groups, including the legs, core, and shoulders.
Plate Steering Wheel
Start by standing straight with a weight plate in both hands, positioned at three and nine o’clock on the plate. Raise the plate so it is out in front of your chest and face, then rotate the plate as if it were a steering wheel, turning it to one side and then the other. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. This shoulder workout primarily targets the anterior and lateral portions of the deltoid muscle. It also engages secondary muscles such as the forearms, biceps, triceps, posterior deltoid, upper chest, upper and lower back, and core.
Farmer’s Carry
Hold a heavy weight in each hand and walk across the room and back as many times as possible. Try not to swing or tilt. This full-body exercise targets almost every muscle group, including the forearms, traps, core, and legs, making it a highly effective strength and conditioning exercise.
Offset Farmer’s Carry
The offset farmer’s carry uses a higher load on one side of the body in the easiest carry position, while using a lighter load in a more difficult carry position. Place a heavy weight in one hand and a lighter weight in the other, then shift the lighter weight to an overhead, rack, or waiter’s carry position, and walk across the room and back as many times as possible. With the offset carry, there is a larger demand on the core to maintain stability and a neutral spine. The greater the offset, the greater the demand for core stability and strength to maintain good posture even when using the same overall load.
Gorilla Row
Stand bent over at the hips with your back parallel to the ground. Then, with a kettlebell or dumbbell in each hand, alternately row them up to your belly. Repeat three to five times if using a heavy weight or 12-20 times if using a light weight. This exercise is great for training a variety of muscles in your back, including the lats, rhomboids, and biceps, as well as enhancing scapular mobility, thoracic and abdominal stability, and grip strength.
