Two Exercises Only

s f

Double-Digit Post Count
Odd object carries--either uneven weighted farmers walks or heavy sand bag carries

pullups

low tech,works entire body;great real world transfer.

The more general an exercise,the better it carries over to other stuff vs. specialized exercises/stunts
 

Harry Westgate

More than 500 posts
If you put a gun to my head forcing me to choose only two drills I'd probably have to go for:
  • One-arm pushups (press, while also using the lats)
  • Pistols (squat, though the weighted variety does activate the posterior chain to an extent - Pavel explains in NW)
I'm emotionally attached to these two drills; I could never give them up altogether, even though I'd like to say swings and get-ups - The Naked Warrior was my intro to Pavel's work and strength training in general. I'd say it literally changed my life in many ways. There are also a number of ways to put the OAPU and pistol together in a manner which gives a 'conditioning' effect (e.g. StrongFirst Roadwork, Strength Aerobics), so I wouldn't be missing out on that so much.
 

Partha

Double-Digit Post Count
We need to put a purpose and setup (BB/KB/bodyweight)

For strength (including mobility) with KB:
Bent press (1x5, each side)
DFSQ (sets of 3-5).
 

Stefan Olsson

More than 500 posts
Clean and Press (barbell) and running, if you count that as an exercise, otherwise I´d go for a leg movement of choice .. goblets or lunges.
 

Maine-ah KB

Quadruple-Digit Post Count
Bent press, for coordination-mobility, Strengthening the shoulder and lats and if you lower it in the military way some other push muscles
Swings. because swings.
I like that 80% of the answers are put heavy $h!% over your head and pull Heavy $h!% it of the floor
 

MikeTheBear

Quadruple-Digit Post Count
1. Clean plus "overhead."
2. Back squat.

Perhaps I am pushing the limit as to what constitutes "one lift," but because the rules of Olympic weightlifting consider the clean and jerk as one lift, I will as well. My choice of clean plus "overhead" pushes this even further as what you do will depend on the weight of the bar. For a light day you can do a power clean plus strict press. Medium day is a power clean or squat clean if necessary and push press. Heavy day would be a full clean and jerk.

Back in 2000 - 2001 I actually did the above workout as my only workout. In October of 1999 I became a new dad and realized that I could not spend 2 hours at the gym doing "bodybuilding" work. I needed something minimalist that focused on strength. My clean at the time was atrocious. Nonetheless, I made some of the best strength gains since I started lifting.

Some "runners up" choices include:

1. Barbell snatch from hang.
2. Front squat.

I have done the above. Not as great for strength and the first combination but great for developing snatch technique.

1. KB snatch.
2. Barbell back squat.

I have been experimenting with the above combination.
 
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Taranenko74

Double-Digit Post Count
Funny, we actually had same discussion with my daughter during a training session couple of weeks ago. :) Our choices would be:

- Clean & Jerk (considering as one lift according to WL-rules)
- Front- or Back Squat

PS: I like the ideas from @MikeTheBear - might give a try.

PPS: test the following, work up to heavier weights each set, then move on to next:

- clean & press
- clean & push press
- clean & jerk
- clean
- clean pull
- clean deadlift

2-3 reps each, keep adding plates. After finishing with the deadlift I bet you're finished! ;)
 

Shahaf Levin

Quadruple-Digit Post Count
PPS: test the following, work up to heavier weights each set, then move on to next:

- clean & press
- clean & push press
- clean & jerk
That's basically how I remeber Saxon suggests training the press in The Deveolpment of Phyiscal Power... Droping the OH part and keep go heavier is a nice addition... I should give it a try sometime... Do you have any suggestions for a KB variant
 

Taranenko74

Double-Digit Post Count
That's basically how I remeber Saxon suggests training the press in The Deveolpment of Phyiscal Power... Droping the OH part and keep go heavier is a nice addition... I should give it a try sometime... Do you have any suggestions for a KB variant
Assuming there's a nice selection of KBs available, I'd go for (double) cln & press/push press/jerk, ascending weights.

For clean/cln pull, I'd substitute with heavy-heavy kb-swings, low rep max load.

For DL it depends on individual's strength level. I guess for adult, trained one there is no substitute, the bells are far too light. For youngster/untrained DL w/ 32-48-70 kgs might work...
 

Shahaf Levin

Quadruple-Digit Post Count
Assuming there's a nice selection of KBs available, I'd go for (double) cln & press/push press/jerk, ascending weights.

For clean/cln pull, I'd substitute with heavy-heavy kb-swings, low rep max load.

For DL it depends on individual's strength level. I guess for adult, trained one there is no substitute, the bells are far too light. For youngster/untrained DL w/ 32-48-70 kgs might work...
Thanks
 
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