xagunos
Level 6 Valued Member
I recently had a thought experiment on determining what would be the minimal number of exercises to stimulate every major body part in the body. The key to this selection to make it interesting would be to remove the combination lifts like C&Js as well as multi plane movements.
Many people agree on three exercises by including some form of an upper body push, upper body pull and leg exercise. While that is probably more “balanced”, I’ve narrowed it down to just two exercises similar to a Pavel style program.
Many people agree on three exercises by including some form of an upper body push, upper body pull and leg exercise. While that is probably more “balanced”, I’ve narrowed it down to just two exercises similar to a Pavel style program.
- Snatch Deadlift on Podium - popularized by Charles Poliquin, when done properly this combines a squat and deadlift hammering the entire backside, legs and forearms (if done without straps) like nothing else. I like a deficit where the top of my shoes touch the bar. Solid flexibility is needed to get in the right starting position which is the bottom of a deep squat. The set doesn’t begin until you retract the scapula back and down engaging the lats which will bring the bar off the floor. Once the bar is hanging, you begin the ascent focusing on driving with the legs just like an Olympic lifter style deadlift.
- Planche Push-up Progression - again when executed properly, the chest (especially on rings), serratus, shoulders and both biceps and triceps get hit extremely hard complimenting nicely by hitting all the major muscles not targeted by the deadlifts. The key is to make sure to finish each rep with locked elbows (palms supinated if on rings) and strong scapular protraction preferably pausing for a second at the top since the top portion is the hardest unlike the most pressing exercises where the bottom ROM is the most difficult. If tuck planche push-ups are too difficult for you, master leaned-forward push-ups with the same technique first. Funny anecdote, planche push-ups made my biceps grow far better than years of chin-ups.