There is always a time and place to include unconventional exercises into your training program. You may want some variety, hit a plateau, or perhaps a new way to challenge yourself.

The majority of your training should focus on the basics. That is, variations of the squat, press, deadlift, and row. Nevertheless, for those that want to add some spice, here are nine exercises worth your attention.

This combination movement offers an additional challenge compared to the standard dumbbell row. It requires further trunk stabilization that will challenge your core strength and balance.

Using about half the weight you typically row, kneel on a flat bench with your dumbbell on the same side leg that you’re kneeling. While keeping your knee stable, position your opposite hand pressed firmly down. Grab the dumbbell and extend your opposite leg with your toes pointing downward. Engage your glutes and point your heel towards the ceiling. Lastly, while being mindful of core tension, initiate the rowing pattern for the desired amount of reps.

Here is one of my favorite movements to program. The Single Leg Deadlift is a quality hinge pattern to work on the posterior muscles of the hamstrings, glutes, and spinal erectors. It has additional training effects through its challenge to pelvic stability and single-leg balance.

Start by setting up a landmine station (with a landmine base attachment or using a barbell secured to a corner wall). Grip your barbell with two hands. Next, while keeping a slight bend in the front knee, slowly lean down, forcing a break in the hips. Lock your arms and maintain a neutral spine.

This variation of the overhead press is not only brutal but will expose mobility limitations in even the most advanced lifters.

Start with a barbell setup in a rack or on pins. Assume a seated position with your feet wide and an erect spine that exemplifies ideal posture. Press the barbell over your head and slowly lower the bar back down to your upper chest. The only real difference between the Z-press and the traditional overhead press is the lack of grounding with your feet. Use the Z-press to break an overhead press plateau–it will do wonders for your sticking point.

Use this hamstring variation to escape the monotony of a prone or seated leg curl. The primary limiting factor will be grip, so ensure your grip strength is adequate before giving this a try.

Set a suspension trainer or Olympic rings high above the floor (either on a pull-up bar or from the ceiling). There should be sufficient room for your torso to have clearance ensuring the arms are straight and your head is in line with your toes. Place a box or bench in front of you and elevate your legs. Keep your body flat, glutes squeezed, and pull through your heels to flex your hamstrings.

The Cossack squat is a sure-fire variation to build adductor strength and hip mobility.

Start the movement with your legs wide, holding your kettlebell by the horns. Slowly descend into a lateral lunge while allowing your non-working foot to pivot. Bend the working knee and sit into your hips. Only go as far as your range of motion allows.

The Snatch is the perfect movement to express power, or in other terms, fast strength. It takes full-body rhythm and coordination that will challenge your explosiveness and reaction time.

Start the movement by picking up the kettlebell and initiating forward momentum at the hips. Violently explode the hips, knees, and feet to force the triple extension. As you create the triple extension, swing the kettlebell upwards while turning over the wrist to induce the overhead catch position.

You might find the Jefferson Curl the programs for weightlifters, powerlifters, and gymnasts. Considering the relative strain on the back, I recommend this with a disclaimer: you should be an experienced lifter with adequate mobility and no previous injury history. This movement is not for beginners! And if you are a beginner, start with a bodyweight variation only. It will be beneficial within a stretching routine and as a teaching tool to engage the segments of the spine.

Prepare an elevated surface to stand on (a box or pair of bumper plates will do). Round your spine by tucking your chin into your chest. Then gradually lean your body down as if reaching to pick something up. Once you achieve the desired range of motion, reverse the movement by uncoiling your spine to the standing position.

This plank variation is paramount for targeting the muscles of the inner thighs, glutes, and obliques. The isometric contraction will force you to stabilize your working muscles during the allotted time.

Begin by setting your body perpendicular to a bench. Anchor your leg on the top. While keeping your elbow pinned on the ground, actively squeeze your bottom leg to engage the adductors. There should be only two contact points: the working leg and your elbow.

The windmill can act as a stand-alone exercise, warm-up, or screening tool. Its multifaceted nature makes it the perfect implement for any program. For beginners, master the bodyweight variation before adding external load.

Stagger your stance to line your back foot up with the front heel. Dependent on the forward foot, lift the opposite side arm over your head. While actively bending the front knee, slide your hips back in a hinge pattern. Reach the other arm down to the front heel while twisting your torso and keeping your eyes on the top hand. The end range should expose a straight line from your bottom hand to the overhead hand.

For more articles on various exercises, CLICK HERE!

There is always a time and place to include unconventional exercises into your training program. You may want some variety, hit a plateau, or perhaps a new way to challenge yourself.

The majority of your training should focus on the basics. That is, variations of the squat, press, deadlift, and row. Nevertheless, for those that want to add some spice, here are nine exercises worth your attention.

This combination movement offers an additional challenge compared to the standard dumbbell row. It requires further trunk stabilization that will challenge your core strength and balance.

Using about half the weight you typically row, kneel on a flat bench with your dumbbell on the same side leg that you’re kneeling. While keeping your knee stable, position your opposite hand pressed firmly down. Grab the dumbbell and extend your opposite leg with your toes pointing downward. Engage your glutes and point your heel towards the ceiling. Lastly, while being mindful of core tension, initiate the rowing pattern for the desired amount of reps.

Here is one of my favorite movements to program. The Single Leg Deadlift is a quality hinge pattern to work on the posterior muscles of the hamstrings, glutes, and spinal erectors. It has additional training effects through its challenge to pelvic stability and single-leg balance.

Start by setting up a landmine station (with a landmine base attachment or using a barbell secured to a corner wall). Grip your barbell with two hands. Next, while keeping a slight bend in the front knee, slowly lean down, forcing a break in the hips. Lock your arms and maintain a neutral spine.

This variation of the overhead press is not only brutal but will expose mobility limitations in even the most advanced lifters.

Start with a barbell setup in a rack or on pins. Assume a seated position with your feet wide and an erect spine that exemplifies ideal posture. Press the barbell over your head and slowly lower the bar back down to your upper chest. The only real difference between the Z-press and the traditional overhead press is the lack of grounding with your feet. Use the Z-press to break an overhead press plateau–it will do wonders for your sticking point.

Use this hamstring variation to escape the monotony of a prone or seated leg curl. The primary limiting factor will be grip, so ensure your grip strength is adequate before giving this a try.

Set a suspension trainer or Olympic rings high above the floor (either on a pull-up bar or from the ceiling). There should be sufficient room for your torso to have clearance ensuring the arms are straight and your head is in line with your toes. Place a box or bench in front of you and elevate your legs. Keep your body flat, glutes squeezed, and pull through your heels to flex your hamstrings.

The Cossack squat is a sure-fire variation to build adductor strength and hip mobility.

Start the movement with your legs wide, holding your kettlebell by the horns. Slowly descend into a lateral lunge while allowing your non-working foot to pivot. Bend the working knee and sit into your hips. Only go as far as your range of motion allows.

The Snatch is the perfect movement to express power, or in other terms, fast strength. It takes full-body rhythm and coordination that will challenge your explosiveness and reaction time.

Start the movement by picking up the kettlebell and initiating forward momentum at the hips. Violently explode the hips, knees, and feet to force the triple extension. As you create the triple extension, swing the kettlebell upwards while turning over the wrist to induce the overhead catch position.

You might find the Jefferson Curl the programs for weightlifters, powerlifters, and gymnasts. Considering the relative strain on the back, I recommend this with a disclaimer: you should be an experienced lifter with adequate mobility and no previous injury history. This movement is not for beginners! And if you are a beginner, start with a bodyweight variation only. It will be beneficial within a stretching routine and as a teaching tool to engage the segments of the spine.

Prepare an elevated surface to stand on (a box or pair of bumper plates will do). Round your spine by tucking your chin into your chest. Then gradually lean your body down as if reaching to pick something up. Once you achieve the desired range of motion, reverse the movement by uncoiling your spine to the standing position.

This plank variation is paramount for targeting the muscles of the inner thighs, glutes, and obliques. The isometric contraction will force you to stabilize your working muscles during the allotted time.

Begin by setting your body perpendicular to a bench. Anchor your leg on the top. While keeping your elbow pinned on the ground, actively squeeze your bottom leg to engage the adductors. There should be only two contact points: the working leg and your elbow.

The windmill can act as a stand-alone exercise, warm-up, or screening tool. Its multifaceted nature makes it the perfect implement for any program. For beginners, master the bodyweight variation before adding external load.

Stagger your stance to line your back foot up with the front heel. Dependent on the forward foot, lift the opposite side arm over your head. While actively bending the front knee, slide your hips back in a hinge pattern. Reach the other arm down to the front heel while twisting your torso and keeping your eyes on the top hand. The end range should expose a straight line from your bottom hand to the overhead hand.

For more articles on various exercises, CLICK HERE!