We asked our coaches for their #1 exercise. Here’s what they said.
John Murie - “Bulgarian Split Squat”
The functionality of the split squat is what sets this movement apart for me. Not only are we helping to develop lower body strength, but because of the single leg emphasis in the set up, we are shoring up weaknesses, improving balance and stability all at once. The position also mimics natural locomotive patterns such as running and biking, giving us direct correlation to the things we love outside the gym. Putting this in weekly routine a MUST for anyone looking to improve performance and stay injury free both in and outside of the gym.
Zack Tuchkalper - “The Cluster”
A cluster is a squat clean and thruster in one movement. I love these because they requires many aspects of fitness into a single lift: athleticism, strength, power, flexibility, and proper mechanics all play a crucial role in executing a cluster. It require all major muscle groups to work cohesively to complete a single repetition. Personally, I love to pair clusters with some sort of monostructural work: bike, sprint, or row. Clusters can be done using a barbell or dumbbell.
Caitlin Jones - “The Bent Over Row (with tempo)”
When executed correctly this exercise is awesome for helping with back and rear deltoid strength, as well as core stability. The tempo adds time under tension which is great for building muscle. Overall, this exercise is one of my favorites because it keeps my back and neck strong, it also helps me keep my posture more upright.
Tammy Swinney - “The Deadlift”
Why? For starters, it is simple and useful in real life. Pick something up off the ground— you can’t get much simpler than that! Of course, proper form is necessary to prevent injury and this is applicable whether I am picking up a heavy box off the floor in the garage or a loaded barbell in the gym. In fact, doing deadlifts has made my back stronger and less prone to injury.
I simply love picking up a heavy barbell! It makes me feel strong and confident. I like that the deadlift is a full body exercise, too. It strengthens the back, core, glutes, hamstrings, quads, lats, (all important in helping improve posture) and grip strength.
Allison McGree - “The Power Clean”
Why?
The power clean is mentally as well as physically challenging. Great for strength, power, and bone density but really, it's just fun!
It also forces me to have to work on moving well, being patient, and focused.
Jason Brown - “The Kip Swing”
My favorite exercise is a kip swing. One of the reasons I like this movement is because it's the basis for a bunch of other exercises on the pull-up rig. I like this movement is because it requires control of your entire body, which can make it difficult to learn, but once you have it you can't get rid of it! A kip swing itself requires very little strength, but you can combine it with some strength movements to move your entire body very quickly.