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The non-negotiable capacities (and the optional nice things)
The training capacities every single person benefits from — throwing, pushing, squatting, hinging, jumping, rotating — and the nice-to-haves that come after.
Published
by Adarsh Gopal
I am always going to have more ideas for exercises than I will have time with my clients.
But regardless of who you are there are non-negotiable training capacities that every single person will benefit from. That is things every trainee probably should be doing:
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Throwing
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Push ups: double arm, dips, pikes
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Swing your arms
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Squatting : both single leg and double leg
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Picking things off the floor: either by squatting or hingeing
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Jumping
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Rotating your spine
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Rotating your hips
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Rotating your shoulders
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Hanging
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Bending, rounding and straightening your back
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Hopping
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Pushing objects to move them by overcoming inertia
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Carrying objects for distance
These are things that can be scaled up in difficulty or intensity or scaled down to suit beginners or achy joints.
This list is purposefully vague because it can be tweaked to suit your capacity or goals.
But what makes it, in my opinion,non-negotiable is the basic capacities it gives you in terms of adaptations and training outcomes.
There are optional nice things I’ve left out like muscle ups, deadlifts, glute hams, single arm push ups, bicep curls, shrugs, rows and a whole list of moves. It’s not that they are not useful. They are very useful and in some cases in non-negotiable. But for a start, the above covers all the major joint and muscle groups to get things rolling.