BY EBENEZER SAMUEL
I love building muscle and big biceps as much as the next guy. But that’s not all you want your workouts to do. More and more, we’re realizing that cardio, flexibility, and power (the ability to generate force fast!) are key to your longevity. The good news: It’s easier than you think to train those qualities – and still build serious muscle.
You just need the right exercises. This is where the Instagram fitness conversation sometimes goes wrong, over-focusing on “optimal” muscle-building moves and neglecting moves that challenge multiple fitness qualities. And this month, we get away from that.
That’s not to say you won’t build muscle with these four exercises. You’ll just accomplish other things, too, honing hip mobility, shoulder, and more.
DIRECTIONS: Aim to do each exercise in your workout at least once a week, at the end of the session. Or blend these all into a full-body workout: Warm up, then do the exercises in order. Rest about 60 seconds between each set.
SINGLE-ARM SNATCH
This exercise does it all. You’ll start from a deadlift stance, then pull upwards, keeping the dumbbell close to your body, before you punch overhead. The sequence builds glute, back, and shoulder muscle. On top of that, it’s forcing you to move with explosive power (which is hugely underrated for longevity) and pushing you to drive a load overhead. Do 3 sets of 6 to 8 reps per side.
WALKING LUNGE
The walking lunge isn’t quite the muscle-builder that a reverse lunge or Bulgarian split squat might be. But it trains a quality we often forget: Deceleration. Every time you step forward, your quad and tibialis anterior (a muscle along the front of your shin) must fire, slowing your momentum. This key quality can keep your ankles and knees healthy. You’re also subtly improving your walking mechanics – and building your cardiovascular system, too. Find a span where you can take 8 to 10 steps per leg; do 3 sets.
BIRD-DOG ROW
This is one of the most underestimated moves in the gym – partly because too many people think you can’t go heavy. Push your limits with this row, though, and you’ll build a crazy-strong back while also carving serious core and glute strength. Do 3 sets of 8 to 10 reps per side.
HALF-KNEELING PRESS TO WINDMILL
Here’s another great chance to train overhead pressing mechanics, while also blasting our abs. More than that, too, the windmill portion of this exercise forces you to rotate your torso, an underrated skill that you’ll thank yourself for next time you have to reach into the back seat of your car. And you’re building hip mobility, too. Do 3 sets of 4 to 6 per side. Can’t touch your elbow to the ground? Just touch your hand to the ground.