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The most popular movements to build absolute strength are the barbell squat, deadlift, bench, and overhead press. With these exercises, the barbell moves in a relatively straight line for you to build more size and strength. But these are not the only exercises you should be doing in fact there a whole list of neglected strength exercises that you should be doing to get stronger.
Because it is easy to fall in love with the progress you’ll make with these exercises, lifters neglect other movements that will help them build size and strength and improve their performance with the exercises previously mentioned. Here 7 experienced coaches share their favorite neglected strength exercises for better strength so you can improve yours.
Ready to get stronger? Then let’s dive in.
To get wicked strong, you need to have a variety of lifts in your repertoire.
Raphael Konforti is the senior director of fitness for YouFit Gyms.
One of the most underutilized exercises to build full body strength is the kettlebell clean. The clean utilizes the hip complex, and this joint produces the most power and strength. It is the power center of the body.
Andrew Heming, MS, CSCS, is former college strength and conditioning coach.
When most people think of carries, they think of farmer’s walks. But farmer’s walks share something in common with all the other traditional gym exercises – they are balanced, and symmetrical and give you nice handles to hold. But this rarely happens outside of the gym and to build real-world strength, it pays to get awkward.
If you have none of those, you can even get creative with carrying a dumbbell and look for a variety of ways to carry objects such as Zercher carry, 1-shoulder, in front, bear hug, etc.
Look for a long open lane for carrying and don’t try to rush your carries. You will increase your strength & stability while decreasing your risk of injury if you walk with control.
Allan Bacon, Ph.D., is a former dental surgeon now an online personal trainer who specializes in training powerlifters and body composition clients.
The Yates row is a barbell row variation focused on loading the lats as much as possible while minimizing assistance from the rhomboids and upper back musculature.
Gareth Sapstead, MSc CSCS is a strength coach, writer, and the official trainer for BBC studios.
Romanian Deadlifts (RDLs) are often considered an essential exercise when it comes to building posterior chain strength—glutes, hamstrings, and low back. But, as RDLs have increased in popularity, especially among physique athletes, stiff-legged deadlifts have seemingly been forgotten.
Mike T. Nelson, Ph.D., is a metabolism fitness professional, strength coach, and educator who specializes in tailoring nutrition to a client’s needs
Want to increase hand, wrist, and thumb strength all with a standard piece of equipment you can find in any gym? I present to you, the plate curl
Chris Cooper is a strength coach and writer at Nerd Fitness.
When we think of training our lower body, common exercises like squats and deadlifts pop into mind because those are the big ones that work our hamstrings, glutes, and quads. One muscle group that we tend to not give as much attention to is the adductors.
Dr. Bo Babenko, is a physical therapist and strength coach who specializes in strengthening the mind, body, and soul.
I have seen many athletic folks show up with neck pain that sometimes also sends symptoms down the arms. As we become even more bound to virtual work and mobile phones, our necks are paying a big price. “Strengthening” the neck, especially the deep neck flexors such as the multifidus muscle becomes important.
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