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10 Exercises You NEED to be Doing!

Posted by tdifranc on October 13, 2011

1. Great Posture; 2. An Excellent Dead Lift; 3. A Strong Core…

NOT GOOD!

At TD Athletes Edge we work with clients and athletes of all levels with varying goals, history, and needs. Despite all of the individual needs and requirements that our clients have, the three ideals listed above are goals that we want all clients to have. I have said it before and I will say it again: “An athlete is an athlete”. I am not suggesting that sport specific training should be ignored nor am I underestimating the value of customized training programs because that is what we base our program design on.  I am suggesting that there are certain fundamental pillars that are IMPERATIVE for successful training and/or performance for all clients & athletes of all levels.

To be able to HONESTLY say “I have GREAT POSTURE, an EXCELLENT DEAD LIFT, and a STRONG CORE” you will need to be certain that the following exercises are regulars in your workout routine. The common denominator of this list is isometric strength and endurance – trust us it is crucial!!!

1. Standing Tubing Horizontal Row Iso: Stand tall through your chest while in an athletic stance; Row the tubing back and hold.

2. Standing Single Arm Cable Horizontal Row Iso: Stand tall through your chest while in an athletic stance; Row the tubing back with one arm and hold.

3. Split Stance Cable Face Pull Iso: Stand in front of a low cable with tricep rope attachment; Grasp rope and step back to create tension on the cable; Stand tall through your chest and raise both hands up towards your face/ears; Hold this position with elbows at shoulder level.

4. Rope Horizontal Row Iso w/ Sled Back-Pedal: Stand tall through your chest while in a low athletic stance facing the rope/sled; Perform a tight row pulling the rope/sled towards you without taking any steps; Maintain the row while you back-pedal staying strong in your chest/core.

5. TRX Diagonal Row Iso: Stand facing the TRX handles – the closer your feet are to the TRX the more difficult it will be; Plank your body from heels to shoulders; Be sure to avoid a slouched/sagging position prior to performing the row; Row your body towards the TRX and hold.

6. Single Arm Bent Over DB Horizontal Row Iso: Place one hand on a box/bench ~18in high while in a perfect dead lift position; Feet should be slightly more than shoulder width apart with knees bent; Grasp a DB with the free hand, perform a tight row and hold.

7. TRX Inverted Horizontal Row Iso: Grasp the TRX handles from directly under it; Plank your body from heels to shoulders; Be sure to avoid a slouched/sagging position prior to performing the row; Row your chest towards the TRX handles with a tight row and hold.

8. TRX Feet Elevated Inverted Horizontal Row Iso: Grasp the TRX handles from directly under it; Place your feet up on a box/step approximately 18 inches off of the ground; Plank your body from heels to shoulders; Be sure to avoid a slouched/sagging position prior to performing the row; Row your chest towards the TRX handles with a tight row and hold.

9. Standard Grip Pull Up Iso: Perform a standard grip pull up; Hold the pull up posture at the top as you attempt to “bend the bar” around your chest.

10. Narrow Grip Chin Up Iso: Perform a narrow grip chin up; Hold the chin up posture at the top as you attempt to “bend the bar” around your chest.

Whether you are constantly being told you have bad posture, you have trouble maintaining a flat back during your dead lifts, or your core does not seem to have much endurance/strength – these 10 isometric exercises should be staples in your training program. Starting with number one, add 1 or 2 of these exercises to your routine every 4 weeks to build a foundation for good posture, a better dead lift, and a stronger core. More importantly you will be building a foundation for performing at your best. You should begin with 5-20 second holds and work your way up to 30-60 second holds. Enjoy!

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One Response to “10 Exercises You NEED to be Doing!”

  1. […] shoes). Check out these former posts to learn more about how to train right and avoid injury: A. 10 Exercises You Need To Be Doing and B. Things We Already Know: Runners Don’t Lift […]

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