K.I.S.S. – Keep it simple, stupid.
When it comes to strength training, the K.I.S.S. principle has never been more appropriate. The entire premise behind strength training is to improve authentic, human movement patterns. How exactly do we do this? We do this by prioritizing movement quality as well as holding performance related standards. This is all applied, however, after we address any major movement restrictions and/or imbalances.
Once the trainee can express sufficient, pain free range of motion, we can then begin to implement compound, multi-joint movements such as squats, deadlifts, push ups, chin ups etc. These are the biggest “bang for your buck” exercises when it comes to strength, athleticism, health and wellness. We must embrace this concept of simplicity and understand that just because these movements are classified as simple or basic, that does NOT mean they are easy or ineffective.
Too many trainers and coaches have shied away from this concept and want to reinvent the wheel with tacky, ineffective exercises that look more like a circus act than a workout. Balancing on a stability ball while pressing dumbbells isn’t going to get you anywhere, and let’s be honest here, doing BOSU Ball crunches and bicep curls on the TRX isn’t going to do jack sh*t for the novice strength trainee.
Below you will find a list of highly effective movements that novice strength trainees should be implementing in their program.
- Standing Overhead Press
- Bench Press
- Push up
- Chin up
- TRX Row
- Barbell/Dumbell Row
- Split Squat
- Step Up
- Kettle Bell Swing
- Dead Bug
- Ab Wheel Roll Out
- Hanging Knee/Leg Raise
- Anti-Rotation Cable Press
Please keep in mind that the trainee must first qualify before performing these exercises. They must be able to demonstrate safe and effective mechanics while performing each movement.
With this as your new strength training arsenal, you’ll be sure to get bigger, stronger and healthier in the safest and most effective manner.