ITT: We post exercises that aren't widely known that are actually effective

[YeahBuddyyyyy]

I'll start with spider curls. These make my biceps burn like a motherfukker

[StringBell]

Bulgarian split squats

[Fallfree]

in on this...will rep for good ones

[randomforumname]

Zercher Squat:
http://youtu.be/U2OKweR-N-g

Goblet Squat:
http://youtu.be/PKmrXTx6jZs

Hate regular squats, these are way more effective (for me).

[YeahBuddyyyyy]

in on this...will rep for good ones

The reason I made this thread was to hopefully discover something I'll actually incorporate into my workout

Please respond

[stfaulk89]

Pull overs for dat serratus

Glute Ham raise for hams and glutes

[EndlessWinter]

Can do em solo too be creative.
(fuark someone posted right before me but I got a nice vid so w/e)


Love these

[hzx]

those spider curls are a great exercise

[TurkeyMan1992]

The Armenian hack press

[Albert_Cerda]

Not really sure what the proper name is but my friends and I call them "windshield wipers"

Basically get on a bar raise your legs up as high as you can and twist from side to side. Isolates internal obliques and targets core overall. Great workout in my opinion

[Averydabeast]

jefferson squats.

[TLTrooper]

in.

[TheCptn]

barbell hack squats, never see anyone do them in rl, also hard to find a good vid of them

[JasoD]

Can do em solo too be creative.
(fuark someone posted right before me but I got a nice vid so w/e)
oa6Ai5ty6oY

Love these

Isn't that just called Rack chinups, or Rack chins

[frozenbarb]

Squat rack bench press. nothing compares to full flat body bench.

[pippylippy]

V bar dips.

The whole purpose of the V-bar is to allow you to get your elbows out from your sides while you're dipping. So, facing in with the knuckles out is the way to go for chest emphasis while not over-stressing the shoulder joint. Assuming the V-bar is at 90* or so, the bar itself forces your elbows out from your sides enough to nail the pecs - reversing your hands (knuckles in) will only force your elbows out unnaturally and will wreck most people's shoulders (Larry Scott was an exception and probably built up the strength and flexibility to do that gradually).

I actually find the ideal position for the hands to be perpendicular to the V-bars - with a handle welded onto each of the bars at 90*. That puts your hands in a position very similar to if you were to do dips in the corner of your kitchen counter or something. Kitchen counters aren't usually high enough, but you can try a dip in the corner there (putting your hands palms down on the edges of the counter) to get the feel of it - that's what you want to feel on the dip bars.

Similarly, sometimes my pecs contract so hard and pump so much during V-Bar Dips (even on a light warm-up set) that the amount of weight used seems almost irrelevant. My pecs actually pull so hard that they often pop the joint connecting my upper and lower sternum and I have to twist and arch my upper back to pop it back in place. So, regardless of how much weight is moving up and down I know the pecs are getting nailed there.

[jackowalkie]

Exorcism Situps

[Peoboe]

I go to a decline bench with a bar at my chest and lean halfway back on it, twisting to each side while trying to touch the bar to the ground. Works the core like no other exercise I have done.

[mangravy]

Exorcism Situps

lol'd so hard omfg

[YeahBuddyyyyy]

Exorcism Situps

Lmao

[mingzie]

[taddpole]

Exorcism Situps

Da fuk am I watching? Lolololol did not expect that at all.

[YeahBuddyyyyy]

What is this I don't even

[kapput]

not really unknown but no one does them and they feel really good on rear delts

[140]

good mornings are rare at my gym, everyone looks at me with dat bertstare

[Drecemberstars]

l-sits, and l-sit pull ups

i'm not a gymnast



i did two sets of five and my abs were wrecked for like a week.

[hittman]

squats

[Tru_Knyte]

Love these

Fuark, used to do those. Got bert stares

[oneshotGG]

cable face pulls.

everyone should be doing these.

[MarauderBB]

Pull overs for dat serratus

Glute Ham raise for hams and glutes

Came to say pullovers.