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Most under-rated exercise

Zander1983

Zander1983

New member
Okay, we've had the most over-rated exercise before. Now for the most under-rated...

I mention them all the time, but for me, snatch-grip deadlifts aren't done enough.

They punish the entire posterior chain and your grip.

Also, off the rack you can overload your whole back.
 
i like snatch grip hyper extensions............. ive gotten up to 100lbs with these and they hurt so good.

X
 
i havent done snatch grip deadlifts in a long time. almost forgot about them. they hit my glutes so much, i need to add them back in the mix. thanks for the reminder!
 
Goerner Walks
Kettle bell swings
Club Bell/ hindu bat exercises

bent presses
saxon side bends
overhead walking lunges
wobble board single leg squats
one hand dead lifts
one hand snatches
tornado ball
windmills
 
Ok, I have to admit on good mornings I've never done one in my life nor seen another human actually do one outside of looking at a picture. In fact, the only places I've seen a reference to this lift are Arnold's book and EF. So very under-rated.
 
Lunges w/ Straightbar. Under-rated. Great for overall leg development. Most hacks at my gym,think of it as a chick lift.
 
Last edited:
I vote for good mornings.

Saxons and bent presses are other nice moves that don't get their due. (Too bad my tender shoulder won't let me do bent presses. I love 'em!)
 
Heavy walking lunges are great for lower body development that has great carryover to running sports and general athleticism. Great exercise that I think I'll start using again.
 
they wouldn't let me do snatch-grip hypers at my gym because they have the machine crammed in with a bunch of others and it would 'mess up the floor' or something. aghh, 2 weeks till I'm back at school with a good gym.
 
push presses are similar to a military (use a bb and press it from chin level to overhead) but you utilize a little leg power (by slightly squatting down and popping up) to get the bar up...typically using more weight. That's the best explaination I can give with only one cup of coffee in my system! :coffee:
 
Smurfy said:
ok so push presses are like an overhead jerk?
Click to expand...

yes and no, you use your legs to start the weight but you press and lockout with your upper body as opposed to locking out your arms then standing up in a jerk


Bent Press: take a weight and rest it at shoulder. Now in a single, move both spiral your body to the floor and press the weight to arms length. Think of it as a sideways jerk. You 'fall' away from the weight without moving your feet which creates a spiral motion. Once the weight is overhead and your off arm is touching the floor or rested on your knee, squat down and straighten the weight overhead. Now complete a one arm overhead squat.
 
over head sqaut......takes alot of balance only good for athletes IMO.....no reason for a bodybuilder to do them
 
IronLion said:


Kettle bell swings
Click to expand...



i say kettle bell swings are only good if u are a track and field athlete who competes in the throws( javelin.hammer throw,shot, discus) unless u compete in those kettle bell swings are way out dated.....plus buying kettle bells are a bitch
 
tiger88 said:
over head sqaut......takes alot of balance only good for athletes IMO.....no reason for a bodybuilder to do them
Click to expand...

Those are probably one of the hardest exercises ive ever tried.
Terrible stuff, i cried.
 
tiger88 said:




i say kettle bell swings are only good if u are a track and field athlete who competes in the throws( javelin.hammer throw,shot, discus) unless u compete in those kettle bell swings are way out dated.....plus buying kettle bells are a bitch
Click to expand...

brother you're on the wrong track with this one. I know that you are thinking just traditional kbell swings back and forth but there are a lot more exercises that can be done. The kbell is an odd shaped implement that has its center of mass outside the line of your hand, arm, shoulder. This forces you to stabilize it while completing all lifts, so as far as grip and functional strength they are a very useful tool. I agree that they are expensive and in that sense kind of annoying, but if you have access and don't use them you are missing out on a very efficient exercise. Most of the lifters at my gym are elite level powerlifters/strongmen/highland games people and all aof them have had incredible results with kbells and hindu bats. I am working on a prototype accesory that allows a person to turn any regular dbell into a 'kbell'.
 
nothing gets my lower back as much as goodmornings, do them once a week, and yet i've never seen anyone else do them.

how bout clean & press. use to do these about 5 years ago, and haven't seen them used since.
 
MrMuscle said:
Partial deadlifts
Click to expand...

Good one. Almost no one here does partial reps, and I've never heard of anyone but me doing partial deads, other than a friend of mine who got the idea from me. They are brutal.
 
BodyByFinaplix said:


Good one. Almost no one here does partial reps, and I've never heard of anyone but me doing partial deads, other than a friend of mine who got the idea from me. They are brutal.
Click to expand...

almost every westsider does partial reps on dead and bench. I do spatts does, b fold does, ex does, joker does, t3c does, all of us:D
 
IronLion said:


brother you're on the wrong track with this one. I know that you are thinking just traditional kbell swings back and forth but there are a lot more exercises that can be done. The kbell is an odd shaped implement that has its center of mass outside the line of your hand, arm, shoulder. This forces you to stabilize it while completing all lifts, so as far as grip and functional strength they are a very useful tool. I agree that they are expensive and in that sense kind of annoying, but if you have access and don't use them you are missing out on a very efficient exercise. Most of the lifters at my gym are elite level powerlifters/strongmen/highland games people and all aof them have had incredible results with kbells and hindu bats. I am working on a prototype accesory that allows a person to turn any regular dbell into a 'kbell'.
Click to expand...



ya i can see why then you guys use kettle bells....i wasnt sure if you were a bodybuilder......they do have merit for those strong man and high land games events....since those events always take alot of different talents and grip etc.......but for a bodybuilder, not needed...someone whos play football not needed.....plus when drop those fuckers u got to be outside in the grass...
 
Ironlion is a football player and a powerlifter and he uses the kettlebells more than anyone i know. im looking forward to getting some.

and another good underated exercise - seated zercher gm's.......... man those hurt so good, a true test of strength.

X
 
IronLion said:
Bent Press: take a weight and rest it at shoulder. Now in a single, move both spiral your body to the floor and press the weight to arms length. Think of it as a sideways jerk. You 'fall' away from the weight without moving your feet which creates a spiral motion. Once the weight is overhead and your off arm is touching the floor or rested on your knee, squat down and straighten the weight overhead. Now complete a one arm overhead squat.
Click to expand...

I'm having a hard time visualizing the spiral part...I'm assuming you start with your feet about shoulder width apart...you're standing and then "fall" down under the bar (like in a clean)?:confused:
 
IronLion said:


almost every westsider does partial reps on dead and bench. I do spatts does, b fold does, ex does, joker does, t3c does, all of us:D
Click to expand...

Yeah...pretty much all of Westside...just the strongest powerlifters in the country, and everyone that uses that method. lol

I only do full ROM maxes 3-4 times a year, AT a meet.
 
The most underrated exercises are anything that is NOT in FLEX or Musclemag.

I honestly believe that popular publications that people read focus on so much crap and nonsense that most trainees think Kettlebells, Bent Presses, Olympic Lifts, Front Squats, Overhead Presses from a standing position, and a lot of other good stuff is useless. If MILO were as available as the rags, then all of the stuff mentioned wouldn't be underrated, it would be widely practiced, and instead of having 15 year old sticks who weigh 140lbs walking around in wife beaters acting like they actually have lats, we would have 15 year olds who actually deserve to wear a wife beater and who have a body that is actually impressive.

That being said, Overhead Squats, 1 Leg Squats, and Standing Overheads I feel are very underrated.
 
BigBadBootyDaddy29 said:
The most underrated exercises are anything that is NOT in FLEX or Musclemag.

I honestly believe that popular publications that people read focus on so much crap and nonsense that most trainees think Kettlebells, Bent Presses, Olympic Lifts, Front Squats, Overhead Presses from a standing position, and a lot of other good stuff is useless. If MILO were as available as the rags, then all of the stuff mentioned wouldn't be underrated, it would be widely practiced, and instead of having 15 year old sticks who weigh 140lbs walking around in wife beaters acting like they actually have lats, we would have 15 year olds who actually deserve to wear a wife beater and who have a body that is actually impressive.

That being said, Overhead Squats, 1 Leg Squats, and Standing Overheads I feel are very underrated.
Click to expand...




very true Milo is a sweet jounral but it doesnt contact to everyone's goals........there is no reason for a season bodybuilder to do snatches etc....all they do is break you down......and alot of bodybuilders feel powerlifters are just fat.....and powerlifters say bodybuilders are weak....i am niehter powerlifter or bodybuilder, i lift and take drugs to improve perfromance on the field

for average joe fitness at some public gym an over head sqaut wwill do nothing but cause more harm then good



HEy ironlion where do u play ball at ?
 
I love front squats..... never saw anyone do them

Also weighted Pullups...... never saw anyone do them
 
I think olympic lifting is great for offseason bodybuilders, and all types of squatting for variety. Come contest time, I understand that the muscle should be built and there is no need to risk injury, but off-season, I feel bodybuilders could benefit from PL, OL, and Strongman training.

How many bodybuilders are like 28 years old and say they need to wait a few more years for mucle maturity, fuck, all it is is density, I know 15 year old powerlifters with muscle maturity.

You have to agree that for an offseason bodybuilder, leg extensions, lat pulldowns, hammer strength anything, and cable curls are not gonna build muscle mass and density.
 
BigBadBootyDaddy29 said:
I think olympic lifting is great for offseason bodybuilders, and all types of squatting for variety. Come contest time, I understand that the muscle should be built and there is no need to risk injury, but off-season, I feel bodybuilders could benefit from PL, OL, and Strongman training.

How many bodybuilders are like 28 years old and say they need to wait a few more years for mucle maturity, fuck, all it is is density, I know 15 year old powerlifters with muscle maturity.

You have to agree that for an offseason bodybuilder, leg extensions, lat pulldowns, hammer strength anything, and cable curls are not gonna build muscle mass and density.
Click to expand...




lol well if some bodybuilder relies on lat pull downs and leg extenstion for size I WOULDNT CALL THEM A BODYBUILDER


well far as muslce maturity getting to the your personal best.....alot has to do with the older you get the thinner your skin is.....u will never ever see a young mr olympia ever again......ronnie is in his 30s i believe...
 
Growth Hormone thickens the skin, I don't think that age is a factor with muscle maturity, it is a simple matter of hyperplasia vs. just stretching and engorging the muscle tissue with blood. This is also why BB lose so much when they come off, those that do come off. If you take a pro bb and a pro powerlifter who are the same weight and height, the bb will have "bigger" muscles but yet the powerlifter weighs the same. Why is that? Muscle density is Not built through high rep, high volume hypertrophy training.
 
ok that BENT PRESS looks amazingly dangerous and complex! how many of you guys actually practice that lift? It looks like a one-armed combination of everything. I bet alot of people have dropped the barbell or fallen over doing that one.
 
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