If you're looking to improve your strength and overall health
There are few exercises that can match the effectiveness of the Squat, Deadlift, Pendlay Row, Bench Press, and Broad Jump. These exercises are all compound movements that target multiple muscle groups at once, making them incredibly efficient for building strength, improving cardiovascular health, and increasing overall athletic performance.
If you're looking to take your strength training to the next level, testing your one rep maximum for each of the five exercises can be a great place to start. With the Optimal Humans app, you can easily track and measure your progress by completing the strength tests included in the Optimal Humans Snapshot. By testing your one rep maximum for the Squat, Deadlift, Pendlay Row, Bench Press, and Broad Jump, you can get a better understanding of your current level of strength and set a benchmark for more specific programming for faster results.
Let's dive into each of these exercises in more detail, and explore how they can help you achieve optimal health and fitness.
- Squat - The squat is often referred to as the "king" of exercises, and for good reason. It's a full-body movement that targets your quadriceps, hamstrings, glutes, and core. Proper squat form is critical to avoid injury and maximise results, so make sure to work with a qualified trainer to learn the movement
- Deadlift - The deadlift is another compound exercise that targets your posterior chain muscles, including your glutes, hamstrings, and lower back. Like the squat, proper form is essential to avoid injury and maximise results. Consider using a mixed grip or lifting straps to help improve your grip strength and lift heavier weights.
- Pendlay Row - The Pendlay row is an excellent exercise for targeting your upper back, lats, and rear delts. It can be a more explosive movement than traditional barbell rows, making it ideal for improving power and explosiveness.
- Bench Press - The bench press is a classic exercise that targets your chest, triceps, and shoulders. It's a great exercise for building upper body strength and muscle mass. Be sure to use proper form and consider incorporating variations like incline bench press or close grip bench press to target different areas of your chest and triceps.
- Broad Jump - The broad jump is a plyometric exercise that targets your leg muscles and improves explosive power. It's a simple exercise - start in a crouched position and jump as far forward as you can. Make sure to land softly to avoid injury.
In addition to these exercises, we recommend that you focus on other areas of the snapshot, including cardiovascular ability, mobility and joint function.
By incorporating these exercises and lifestyle habits into your routine, you can achieve optimal health and performance, and become the best version of yourself. Remember, consistency is key - keep showing up, keep pushing yourself, and you'll see results over time.
Remember if you're looking to build strength and improve your overall health and fitness, these exercises are a great place to start. Make sure to reach out to a qualified trainer to learn proper form and technique, and don't be afraid to push yourself out of your comfort zone. With dedication and consistency, you can achieve your fitness goals and become an optimal human.
