Overhead Squat
- What it is: A squat performed while holding a barbell or dumbbells directly overhead with straight arms.
- Why it’s underrated: It’s highly technical and requires significant mobility in the ankles, hips, and especially the shoulders, making it intimidating for many.
- Benefits:
- Full-body mobility: A fantastic diagnostic tool and exercise for improving overall mobility, particularly in the shoulders and thoracic spine.
- Core strength: Demands immense core stability to keep the torso upright under load.
- Reinforces proper squatting mechanics: Forces you into a deep, upright squat position, improving your general squat form.
- Shoulder stability: Builds strength and stability in the shoulder joint and surrounding muscles.
4. Face Pulls
- What they are: A resistance band or cable exercise where you pull the weight towards your face, externally rotating your shoulders.
- Why they’re underrated: They don’t build massive muscles like a bench press, so they’re often skipped in favor of “glamour” exercises.
- Benefits:
- Shoulder health: Crucial for strengthening the often-neglected rear deltoids and rotator cuff muscles, which are vital for shoulder stability and preventing injuries, especially for those who do a lot of pushing exercises.
- Improved posture: Helps counteract rounded shoulders from too much sitting or chest-focused training.
- Better performance in other lifts: A stronger, healthier shoulder girdle will improve your pressing and pulling movements.
5. Turkish Get-Up
- What it is: A complex, multi-stage exercise performed with a kettlebell (or dumbbell) that involves moving from a lying position on the floor to standing, and then back down, all while keeping the weight overhead.
- Why it’s underrated: It’s a slow, intricate movement that takes time to learn and master, which can deter those looking for quick, high-intensity workouts.
- Benefits:
- Full-body coordination and stability: Integrates strength, mobility, and balance across the entire body.
- Core strength: Intense core engagement throughout the entire movement.
- Shoulder stability and mobility: Excellent for building resilient shoulders and improving overhead range of motion.
- Proprioception: Enhances your body’s awareness in space.
- Mental focus: Requires concentration to execute correctly, making it a “moving meditation.”
By incorporating these underrated exercises, you can build a more well-rounded, resilient, and functionally strong body, leading to better overall fitness and reduced risk of injury. Don’t be afraid to try something new, even if it looks a bit awkward at first!
https://www.medicalnewstoday.com/articles/benefits-of-squats
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k