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Other/Mixed If you could only stick to 5 exercises?

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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justkel_ said:
Curious to hear opinions on what 5 exercises are considered to be most effective in changing body composition?

I’d probably assume:

1. Barbell Squats
2. Deadlifts
3. Planks
4. Split Squats
5. Burpees

But I’m curious to see what others would put as their 5? (If I were a guy, I’d include benchpress, but I’m not after chest heavy goals haha)
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I’m going to cheat a little and answer this related to what I would like to do, as well as which exercises have given me best returns.

1) Chins
2) Dips
3) Hover lunge
4) Sled push
5) Ring row

Yes, two pulls as the rows give me something chins do not and I just love training back, arms and grip (and whole torso) with variants of these basics.

Not a very SF friendly list maybe as no kettlebells but this would suit me fine if limited to just 5.


Great thread!
 
I’ll play.
  1. KB Snatch
  2. KB Clean & Press
  3. KB Squat
  4. Pull-up
  5. BB Deadlift
 
hmmm.. a little more than 5 but still very tight

KB Swings
KB TGU
KB MP
Rope Climb
Pistols
Dips
Dead Lift
 
Bro Mo said:
  1. Run/Sprint
  2. Barbell Squat (Zercher if no rack)
  3. ...
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After thinking about this a little more since my original post 6 months ago, I think if I had to pick 5 movements for changing body composition, I would probably pick:
  1. Squats
  2. Running
  3. Sprinting
  4. Squats
  5. Running or Sprinting
 
Bro Mo said:
After thinking about this a little more since my original post 6 months ago, I think if I had to pick 5 movements for changing body composition, I would probably pick:
  1. Squats
  2. Running
  3. Sprinting
  4. Squats
  5. Running or Sprinting
Click to expand...

Have to agree those are pretty powerful tools for changing body composition. Squats for adding load and building muscle, running for an ever-increasing volume of calorie-burning activity, and sprinting for speed and power. All very natural movements.

Of course, although "for changing body composition" was the original question, that's not the question that most responders were answering. I think it turned into more of a "best exercises for whatever" thread...
 
Pushups
Chinups
One arm press
Dbl front squat
Snatch

Looks pretty good to me.. :D
 
In order of SF Forum modalities:

Kettlebell - 1) snatch

Barbell - 2) deadlift, 3) front squat

Bodyweight - 4) pull-up, 5) dip
 
Last edited:
1) Various Get Ups
2) Pick up and carries
3) Ballistic movements( KB Snatch or Swings , Macebell 360's)
4) Locomotion ( running, sprints , hiking & rucking)
5) Jumping
 
Hello,

Using kb
- Get up
- OA swing
- C&P (2 moves actually)
- Easy running

Kind regards

Pet'
 
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