Most obscure exercise that you love, and why...

[Paulie_G]

There are 2 fairly obscure exercises that I've added to my program the last 2 months that have really impacted my training in a positive way. The first is a JM press. I credit this exercise as the which broke me out a long time bench max plateau. The second is a belt squat. After 2 herniated disks, I've found that traditional heavy back squats trigger painful sciatica, so I stopped squatting. I ran across belt squats 3 months ago, and found that I can do them with absolutely no lower back pain, and my quads are growing again. So, what obscure exercises do you love and why?

[GeneralSerpant]

Pec Deck Machine. I know everyone's gonna say Bench Press is better, but I love this machine. After years of benching I just couldn't fit my triceps into my routine consistently over the days. Sure some workouts would go pretty good, but eventually I'd switch it up and it just didn't work. Between the triceps and the bench press, the bench would always come out ahead and the triceps would be forgotten. So the time came when I had to make that dire decision. Either drop the bench or say goodbye to any hope for my triceps. A good while went by and I was without a clue of what to do. Don't get me wrong, the triceps were getting plenty of love, but it was like a piece of me was missing. One day, I was in the machine room for some reason and I just couldn't help but think; what damage is it gonna do to just give this a try? Nothing permanent, just a test-run to see how it fits. Sure enough I tried the pec deck and have not regretted it one bit. Is it better than bench press? I'm not the one to ask about that, but one thing is for sure. My chest is getting the attention it deserves.

[Luca2]

1. Front box squats. They allow me to squat around hip impingement because they limit hip flexion at the bottom and allow for a vertical torso; also, they keep my depth consistent and give me more control over knee tracking. What's not to like!

I do them like this btw.



2. Barbell seal rows. I feel that my lumbar gets enough work as it is from squats and deads, so I like to spare it when I perform rows with this awesome variation, which, incidentally, is a favourite of Chinese weightlifters.

[melDorado]

Wide grip seal row with my bench grip. I never seen anyone else build and do this

But i get weirdest looks when i do these isometric pulls when im peaking.
You pull in a rack with the pins set lowest level and when you hit the pins with the bar you keep pulling against them as hard and as long as you can.
Looks fukd up but i swear by it for a guaranteed deadlift pr

[InPhase]

Goblet squats. Find regular squats way too awkward because of imbalances but these are great.

Wide grip barbell curls. Moving to a wider grip feels like it hits the biceps at a different angle.

[ironwill2008]

Flactoid Extensions.




Because............................jacked flactoids.

[Paulie_G]

Wide grip seal row with my bench grip. I never seen anyone else build and do this

But i get weirdest looks when i do these isometric pulls when im peaking.
You pull in a rack with the pins set lowest level and when you hit the pins with the bar you keep pulling against them as hard and as long as you can.
Looks fukd up but i swear by it for a guaranteed deadlift pr

I've never done these. After watching a couple of videos, I think I'll be adding them to my next program.

Goblet squats. Find regular squats way too awkward because of imbalances but these are great.

Wide grip barbell curls. Moving to a wider grip feels like it hits the biceps at a different angle.

Goblet squats...Maybe these would be best in a cutting program, with interval training and high volume? It seems like there would be significant limitations with weight on this exercise because how you hold the kettlebell/dumbbell.

[fitfanatic123]

heels elevated cannonball squat for quads - why? because i can't walk afterwards

also, i think they are called "21's" for barbell curls (but i call them half, half, full bb curls lol) - half reps at the bottom x 7, half reps at the top x 7, then full rom curls x 7 - why? because they give me the best bicep pump

[supramax]

heels elevated cannonball squat for quads - why? because i can't walk afterwards

also, i think they are called "21's" for barbell curls (but i call them half, half, full bb curls lol) - half reps at the bottom x 7, half reps at the top x 7, then full rom curls x 7 - why? because they give me the best bicep pump

Oh yeah, 21's with the right weight can really burn. I guess the only obscure exercise I do is what I call the Bullworker head crusher.

[conndoh]

Plate around the worlds, not sure if that’s the correct name. Basically spinning a 20kg plate 360 degrees around head standing. Great shoulder finisher

[WorldClassDBag]

Kegels

[supramax]

Kegels

That's based on an internal contraction exercise called 'Asvini (Ashwini) Mudra' which is more complete and the prerequisite to 'Mula (Moola) Bandha'. Good stuff. It's a very important exercise.

[Luca2]

Kegels

What the hell man.

[Paulie_G]

I know there are other good, obscure exercises out there. Come on guys!

[sooby]

I don't do these anymore but I used to do one hand farmer walk (weight only in one hand), burns the obliques like no other.

[FAT40]

bulgarian split squat using a land mine with one hand against the wall for support. It forces you to take most (if not all) the pressure off your elevated foot and you get down deep.

[WolfRose7]

Below Parallel Squats

[HomeGymChains]

Dumbbell curls with an unbalanced bar. (a few extra pounds on the end opposite to your thumb) Adds extra tension, since biceps also supinates forearm.

[FAT40]

2 resistance band exercises i do.

Neck training - sit on chair, put band around both feet and head. Grip band at head and twist head side to side and up and down. For the front of neck wrap band around chair with high back, put band around head.

Scapulae, shoulder and pec warmups - wrap band around each shoulder and tape the middle of it (ie- centre of back/centre of chest area). Place the band either around your back or your chest and shrug the shoulders

[alfasotaylor]

1. Front box squats. They allow me to squat around hip impingement because they limit hip flexion at the bottom and allow for a vertical torso; also, they keep my depth consistent and give me more control over knee tracking. What's not to like!

I do them like this btw.



2. Barbell seal rows. I feel that my lumbar gets enough work as it is from squats and deads, so I like to spare it when I perform rows with this awesome variation, which, incidentally, is a favourite of Chinese weightlifters.

Thanks to provide information about these amazing exercises, I really try them out for better results

[FAT40]

Below Parallel Squats

agree. Gets the glutes and hamstrings working.

[PiscesNinja]

Barbell and dumbbell pullovers. Works the chest, lats, triceps and serratus anterior from a unique plane of motion.

[HanesTshirtBrah]

hang cleans