Need Some Workout Variety? Try These Strength Building Exercises

Power Clean and Press

We have all seen this exercise in the Olympics or maybe in high school athletics.  This is one of the greatest full body exercises there is; however, in my experience there are not many people that do these.  It is a very simple exercise to perform but it is difficult.

How to do it: Start with the bar on the floor feet shoulder width apart and hands in a comfortable position around shoulder width.  Pull the bar explosively straight up and shrug the bar explosively, then catch the bar on your chest.  Hold the bar here and ready yourself to press the weight overhead.  Use your legs and drive the bar up overhead and lock it out.  Now be careful when lowering the bar, bring it to your chest and then to the floor as controlled as possible.

This is a full body movement; it hits your legs, lower back, upper back, traps and shoulders.  It is a great exercise and should be utilized more often.

Reverse Grip Clean and Press

When you get tired of doing normal clean and press you can switch your grip around and make it a completely different movement.  The reverse grip is when your palms are facing out like you are doing a bicep curl.  Doing the movement this way will hit your arms harder and work a lot of the smaller muscles in your back and around your shoulders.

This is essentially done like the normal clean and press. Start with the bar on your floor with your grip shoulder width apart with palms facing forward.  Now pull and curl the bar to your chest.  Hold it here and get ready to press.  Now using your legs drive the bar overhead and lock it out. Return the bar to the floor, and that is one repetition.

Single Arm Overhead Press

A great variation of your standard overhead press is a standing one arm dumbbell press.  When you only use one arm at a time your core is engaged more because it has to stabilize your body.

This move is very simple. Start by bringing the dumbbell up to your shoulder, the same as if you were seated.  Press the dumbbell overhead, while holding your core as tight as possible.  Try not to use your legs just drive with your shoulder muscles.

Another variation of this exercise is to use your legs like a push press.  You will be able to do more weight if you use your legs.  Pressing with one arm will work your stabilizers in your shoulder along with hitting all the muscles of your core.

Single Arm Snatch

This is a variation of the classic Olympic lift, the barbell snatch. Using one arm is a completely different movement, and will add to your explosive power.  This movement will is also a full body movement, it works your legs, back and shoulders.

Start with a dumbbell or barbell on the floor. If using a barbell, start light and make sure your hand is perfectly centered.  Now pull the weight as hard as you can as if you were trying to throw it through the ceiling.  As you pull the weight up, try to drop your body underneath the weight.  Lock the weight out overhead and try to hold it for a second or two.  Holding the weight will engage your core and work your shoulder stabilizer muscles.  This exercise will also help to improve your balance, especially if you are using a full length barbell.  Be careful with this one, it can get a little crazy.

Squat Lockouts

Squats are the king of all exercises; they cause a hormonal response which some say causes the more growth than any other exercise.  A variation on the squat would be to do partial squats or lockouts. I like to do these starting from the bottom position, but for this you need to use a power rack.  I like to start from the bottom position, because most injuries in the squat occur while the weight is being walked out or in.

Here is how you do it: start by setting the safety pins in the power rack about 4 to 5 inches above parallel.  Now place the bar on the safety pins and then load the weight.  Now get under the bar, but try to mimic where the weight would be when you are doing a full squat. Your feet should be underneath you and make sure you drive through you heels. After this just stand up and that is your repetition.  Set the bar back on the safety pins and then begin another repetition.

These exercises can add variety into your workouts and prevent monotony in your workouts. Variety can be key in the success of your workout program, there are many other ways to vary your workouts but trying a new exercise can be a fun experience.