The Essential 8: Building Functional Strength for Life. By Coach JKH
The Essential 8: Building Functional Strength for Life
Old exercises are old for a reason. Because they work! With countless exercise options promising the ultimate physique or strength gains, it's easy to get lost in the sea of choices. But what if you had to narrow it down to just eight exercises to sustain your fitness journey for the rest of your life? What would make the cut? These are my desert island exercises that offer the most bang for your buck. (Don’t ask me why I have weights on my desert island. 😃)
1. Back Squat: The cornerstone of lower body strength training, the back squat targets the quadriceps, hamstrings, glutes, and lower back. By mastering this compound movement, you not only build muscle but also improve overall lower body strength and stability, essential for daily activities like lifting heavy objects or climbing stairs.
Alternative: Goblet squats offer a similar movement pattern and are particularly beneficial for beginners or those working on mobility issues.
2. Deadlift: Often hailed as the king of strength exercises, the deadlift engages multiple muscle groups, including the hamstrings, glutes, lower back, and grip strength. It mimics real-life movements like picking up heavy objects from the ground, making it a functional powerhouse.
3. Front Squat: While similar to the back squat, the front squat places more emphasis on the quadriceps and core stability as well as the posterior chain due to the anterior placement of the bar. It improves overall lower body strength and mobility while challenging your balance and coordination.
Alternative: Lunges or front rack lunges provide unilateral leg strength development and improve balance and coordination, making them a valuable addition to any strength routine.
4. Strict Shoulder Press: Targeting the deltoids, triceps, and upper back, the strict shoulder press builds functional upper body strength and stability. It mimics movements like pushing heavy objects overhead, making it essential for everyday activities and sports performance.
Alternative: Dumbbell presses offer a unilateral variation, helping to correct muscle imbalances and improve shoulder stability. Push presses add an explosive and dynamic element to the movement.
5. Power Clean: A dynamic full-body exercise, the power clean develops explosive power, strength, and coordination. It engages the lower body, upper back, shoulders, and core, making it an excellent choice for athletes and fitness enthusiasts alike.
6. Pull-Ups: A classic bodyweight exercise, pull-ups target the back, biceps, and grip strength. They improve upper body pulling strength and functional movement patterns like climbing or pulling oneself up from a ledge.
Alternative: Rows provide a horizontal pulling motion, targeting similar muscle groups and improving posture and shoulder health.
7. Push-Ups: A fundamental upper body exercise, push-ups target the chest, shoulders, triceps, and core. They improve pushing strength and stability, essential for activities like pushing heavy objects or performing everyday tasks.
Alternative: Dips offer a vertical pushing motion, engaging the triceps, chest, and shoulders while also challenging stability and core strength.
8. Heavy Carries: Whether it's farmer's walks, suitcase carries, or overhead carries, heavy carries develop total body strength, grip strength, and stability. They mimic real-life activities like carrying groceries or moving furniture, making them incredibly functional.
These eight exercises form the foundation of a well-rounded strength routine that not only builds muscle but also improves functional strength and movement patterns essential for daily life. While there are countless exercise variations to choose from, mastering these fundamental movements will set you up for a lifetime of strength and vitality.
Coach JKH CrossFit Rising Sun East Nashville.
