The 10 Best Exercises You DIDN’T Do Last Year! (BUT NEED TO)

Summary

The video introduces a set of essential exercises you likely haven’t done consistently but should adopt this year to build long-term strength, mobility, and resilience. It covers full-body fundamentals like bar hangs, side planks, multi-directional lunges, loaded carries, dynamic push-ups, and banded lateral walks, along with smart variations of curls, bench presses, and overhead presses that reduce pain and improve stability. The creator emphasizes proper mechanics, joint health, and progressive strength building, concluding with the importance of face pulls and pull-ups as timeless upper-body standards. These movements aim to improve posture, prevent injuries, and elevate your training for the next 365 days.

Takeaways

• 😀 Focus on bar hangs for core activation, shoulder mobility, and thoracic extension. Aim for 2 minutes if you're a man and 1.5 minutes if you're a woman, gradually building up over the year.
• 😀 Side planks are crucial for strengthening the glute medius and preventing lower back pain. Progress by removing support from the top leg to target the hips more effectively.
• 😀 Reverse lunges, especially when done with a forward lean, can prevent knee pain and target both the quads and glutes. Try variations like side lunges and quarter-turn lunges to work in multiple planes of motion.
• 😀 Arm training is still necessary, even if compound lifts are part of your routine. Direct bicep curls (with variations) will help you build stronger arms. Don't be afraid to use cheat reps to overload the muscles.
• 😀 For shoulder-friendly bench pressing, try the elevator press variation where one dumbbell moves at a time. This method reduces strain on the shoulders and helps with muscle stability.
• 😀 If overhead pressing causes pain, try single-arm dumbbell presses to ensure proper joint stacking and better support for the shoulder. This technique helps avoid discomfort while still strengthening the upper body.
• 😀 Dumbbell carries, such as the farmer's walk, challenge grip strength, forearm endurance, and posture. Increase intensity by carrying half your body weight in each hand and aim for 50 steps without dropping the weights.
• 😀 Dynamic push-ups, like the Spider-Man crawl, provide increased upper body work and mobility, targeting the core and hip flexibility while adding a fun challenge to your regular push-up routine.
• 😀 Resistance bands can enhance both strength and mobility. The 'express lateral walk' with a band provides great activation for the hips while also offering thoracic extension during overhead presses.
• 😀 Pull-ups are one of the most functional upper body exercises, helping to build strength and endurance. Aim for 10–15 unbroken pull-ups as a male, and 5–7 as a female. Consistent practice will help you reach these goals.

Q & A

Why is the bar hang exercise recommended in the script?

The bar hang exercise is recommended because it activates the core, improves shoulder mobility, and reinforces thoracic extension, which helps maintain healthy posture and mobility in the spine.

What is the recommended duration for the bar hang for men and women?

Men should target up to 2 minutes, while women should aim for 1 minute and 30 seconds. Both should gradually build up to these targets over time.

How does the side plank differ from a regular plank, and why is it important?

The side plank is more challenging because it focuses on lateral pillar strength and hip strengthening, particularly targeting the glute medius. It prevents back pain and improves hip stability, which is essential for long-term mobility.

What is the benefit of performing reverse lunges instead of regular lunges?

Reverse lunges help prevent knee pain that might occur with traditional lunges by stepping backward rather than forward. This variation also targets different muscles, including the glutes, depending on the torso's positioning.

How can you make lunges more versatile and effective?

You can make lunges more versatile by performing them in multiple planes of motion, such as side lunges and quarter-turn lunges. This challenges different muscles and prevents overuse injuries, allowing for progressive loading with heavier weights.

What is the script's stance on arm training, and why is it important?

The script emphasizes the importance of direct arm training, such as curls, to build stronger biceps. While compound exercises help, direct arm work is essential for maximizing muscle development in the arms.

Why is the elevator press variation recommended for people with shoulder pain?

The elevator press is recommended because it allows the shoulder joint to stabilize while performing the press. By lifting one dumbbell at a time, it reduces strain and provides controlled tension, helping to relieve shoulder discomfort and rebuild strength.

What are the advantages of using a single dumbbell for overhead pressing?

Using a single dumbbell for overhead pressing improves joint stability by stacking the wrist over the elbow and shoulder, which alleviates discomfort and provides a safer press. It also engages the core and reinforces the proper scapular plane for safer movement.

How does carrying dumbbells challenge the body beyond basic walking?

Carrying dumbbells increases grip strength, forearm endurance, and upper body stability, while also challenging the lower body with each step. It is a mental toughness exercise, focusing on how far and how long you can carry the weight.

What makes the Spider-Man crawl push-up more dynamic than a regular push-up?

The Spider-Man crawl push-up is more dynamic because it integrates mobility by allowing the hips to stretch, targeting the adductors and external rotation of the hips. It also increases upper body load by adjusting the body's positioning and stabilizing with only three points of contact.

How can using a resistance band improve both strength and mobility?

Using a resistance band for exercises like the lateral walk with overhead press improves strength by targeting lateral hip muscles and thoracic extension. The band helps reinforce proper mechanics while offering assistance in mobility, particularly in the shoulder and hip regions.

Why are pull-ups considered a crucial exercise, and what is the target for both men and women?

Pull-ups are considered a crucial exercise because they are functional and simulate real-life movements like pulling yourself up on a wall. The target for men is 10 to 15 unbroken pull-ups, while women should aim for 5 to 7 unbroken pull-ups, with the goal of building strength over time.