Scott’s Top 10 List of Lifts You NEED to Know: #1 Squat
Why it made the list (Why you should do them): A solid lifting regimen just wouldn't be complete without some variation of the squat. People would probably complain a lot less about "Leg Day" though if they didn't do them. That's because squats are HARD! While you can regress this movement so that it is easier to perform correctly while learning, the squat comes in at number one on my list because the intensity can be scaled higher than any other movement we know. This powerful compound movement utilizes the large muscle groups of the quadriceps, hamstrings, and glutes. Squats also require...
Scott’s Top 10 Lifts You NEED to Know: #2 Deadlift
Why it made the list (Why you should do them): The deadlift is one of the most demanding lifts on the planet due to the stress it places on both the central nervous system and musculo-skeletal system. This stress can be a really good thing if applied properly. This compound movement utilizes the glutes, hamstrings, and quadriceps to powerfully lift a load from the floor to a standing position. The heavier the load, the more critical it is to activate the stabilizing muscles in the hips, back, abs, and shoulders in order to sustain proper technique/posture. That's A LOT of muscle...
Scott’s Top 10 Lifts You NEED to Know: #3 Chest Press
Why it made the list (Why you should do them): While push-ups are one form of a "chest press" and are great due to the core building component and lack of equipment needed, I'm going to be discussing the supine position chest presses, aka "bench presses." Why bench press? Cause I'm a guy and I just can't help myself. Doing chest presses while laying down allows us to lift a substantial load and subsequently can lead to better size and strength gains in the pectorals, shoulders, and triceps. When comparing/measuring absolute upper body strength levels this is how we do it....
Scott’s Top 10 Lifts You NEED to Know: #4 Pull-Ups
Why it made the list (Why you should do them): In addition to the "push-up," the "pull-up" is THE quintessential expression of upper body strength in relation to your size. While still a very functional/useful movement in our time, pulling ourselves up has become a bit of a lost art form ever since we stopped worrying about saber tooth tigers. But for anyone in the fitness world today, "pull-ups" still reign king when it comes to developing upper back/bicep strength and size. Plus, it looks bad ass to do these correctly. How to do them properly: - NOTE: The following description is for...
Scott’s Top 10 Lifts You NEED to Know: #5 Shoulder Press
Why it made the list (Why you should do them): There just isn't a better lift to develop sexy, toned shoulders/arms than pushing heavy weights over your head. The amount of shoulder stabilization required to perform this lift is extreme, which I suppose could be seen as a con (higher risk of injury), but with proper technique and progression I consider a pro. Also, this lift allows for significant loads to be pressed overhead due to the synergy of both the triceps and anterior deltoid. Remember, the heavier the load - the higher the intensity. The higher the intensity - the...
Scott’s Top 10 Lifts You NEED to Know: #6 Land-Mine (Back) Row
Why it made the list (Why you should do them): Bent rows such as the "Land-Mine Row" are superior to traditional seated rows in that they require the use of more stabilizing muscles (back extensors, abdominals, hips). Regardless of the many variations, rows in general are a staple in all resistance programs because of the multiple, large muscles that they activate (lats, traps, biceps, posterior delts, rhomboids). These muscles shape the upper and mid-back and add symmetry, strength, and stability to the shoulder. How to do them properly: - Take your grip (neutral grip in the case of the land-mine) and stand up...
Scott’s Top 10 Lifts You NEED to Know: #7 Upright Row
Why it made the list (Why you should do them): Upright rows are a compound movement that engage the deltoids, trapezius, and biceps. This "pulling" movement adds a nice variety to the many "push" movements and straight arm raises that are traditionally used for shoulder development. How to do them properly: - Whether you use a parallel or staggered stance is really just personal preference here. Regardless, keep your knees "soft" and don't allow your body to tip backwards (so keep your abs drawn-in). - Take an overhand grip on your barbell (you may also use dumbbells or tubing) with your hands placed just inside of...
Scott’s Top 10 Lifts You NEED to Know: #8 Lunges
Why it made the list (Why you should do them): In order to make my top 10 list, an exercise needs to work multiple-muscle groups at once. The lunge is no exception. When executed with proper technique, this lower body move works the hamstrings, glutes, and quadriceps. These three groups are all significant in size, which means higher calorie expenditure and higher intensity levels can both be achieved. In addition to all that, a high level of core stabilization is needed in order to maintain proper hip position and upper body posture, making the lunge even more valuable to your leg workout regimen. How...
Scott’s Top 10 Lifts you NEED to Know: #9 Parallel Bar Dips
Why it made the list (Why you should do them): Isolated tricep extension exercises are effective at sculpting and strengthening the back of your arms but why not also get the benefit of working your chest and shoulders? Due to its multi-joint action, higher intensity level and more functional design, this compound movement makes the list at #9. Dips can be performed on parallel bars (as my video will demonstrate) but can be progressed to more unstable equipment such as rings and alternatively regressed to assisted machines/bands, or done on a bench with your feet on the floor. How to do them properly: [embedplusvideo height="315" width="450" editlink="http://bit.ly/Q7YRFk" standard="http://www.youtube.com/v/O7XeVtEpXj8?fs=1"...
Scott’s Top 10 Lifts You NEED to Know! #10: Reverse Abdominal Crunches
Why it made the list (Why you should do them): Crunches in general are a little over-rated in my personal opinion. I've always felt like the best "Core" exercises are the ones that require you to squeeze your abs so tight in order to maintain technique while you are lifting something extremely heavy (Squats, Deadlifts, Olympic Lifts, etc). With that being said, those outer abs (the six pack) can be further accentuated and developed by doing high intensity crunch work and that is just what the reverse abdominal family of exercises can do. Hanging knee tucks, TRX prone crunches, and leg...