Three high value exercises that take almost zero time: plus, a bonus

I always suggest that whatever exercises one does during their workouts should have provide a high return on your investment (ROI). Your investment in this case is time and energy.

Often, we tend to overlook some exercises that give a great ROI but are not ones most people think of when they focus on building strength.

Here are three of my favorite high ROI exercises I believe anyone who hits the gym regularly will find highly beneficial.

 

Number One: Hanging from a Pullup Bar

The first time someone tries this they are often shocked by how hard it is to simply hold your weight while hanging from a pullup bar.

Doing a dead weight hang from the pullup bar is done for time.

Begin by hanging from the bar for 10-15 seconds.

Gradually increase the time until you can hang from the bar for a full 60 seconds.

Your long-term goal can be able to hang from the bar for 2 minutes.

This builds a powerful grip and amazingly strong arms and shoulders.

Do this at the conclusion of your regular workout.

Initially do 2-3 sets of 10-15 seconds. Build up so that you can do one long set and one short set. Try to do this twice a week.

The key is to build up gradually over time. You will be amazed at how this feels as you get stronger.

 

Number Two: Deep Pause Squat

After bar hangs, go settle into the deepest squat you can manage. Keep your chest up, back flat and your hands under your chin.

Your feet should be set slightly wider than shoulders.

Allow yourself to relax and sink a bit lower as the time passes.

Begin with 10-15 seconds and over a period of weeks or months work up to 2 minutes in the deep position.

This is a great stretch for all your lower body and can help reduce stiffness or cramping that occurs post workout.

 

Number Three: Erect Posture

Many of us tend to forget that erect posture is essential to do lifting or other athletic movements.

Many of us unconsciously develop the bent over the computer screen alignment in our spine and shoulders.

When standing, sitting, or walking consciously think about keeping your spine erect.

You may be surprised (as I was) that you may have developed a habitual slight forward lean. This interferes with your body mechanics when walking, running or lifting.

Good posture is not just for aesthetic purposes; it is essential to optimize your body mechanics and power projection.

You may be stunned at how sore some of your muscles get when you first begin constantly walking with erect posture. Hip flexors, hamstrings, core muscles and glutes tend to be activated in ways they have not been worked in a while.

You may also notice that your knees feel a different stress for a while.

All of this can happen with a small correction to your posture.

 

Bonus: Abdominal Roller Wheel

If you have not used the Devils Little Wheel recently you may want to become reacquainted and enjoy the high intensity core workout you can get from this device.

Get on the floor on your hands and knees with the wheel under your shoulders. Gradually roll the wheel away from your body. You lower your upper body under control to increase stress. As the wheel gets further out in front of you the stress on your abs and shoulders increases significantly.

When you can extend the wheel to the point where you can touch your chest onto the floor you have built up some excellent core strength.

Now gradually work up to the point where you can do 20 reps or more touching your chest to the floor on each rep.

First time users should set up so that when you extend your arms forward you have a wall to limit how far the wheel can move out in front of you. This can ensure that you will not accidentally overextend and get hurt.

Work up gradually and you will build some serious durability.

 

Coda

Building and keeping a strong body requires not only regular work on the lifts we like to do, but on some exercises that may have flown under the radar.

There is always something new and worthwhile to work on.

Lift Big!

Richard