Building strength is not complicated, in fact it is pretty simple. Simple doesn’t equal easy though and with the unlimited amounts of information available to us, the shiny object syndrome pulls our efforts from pillar to post distracting us from what is going to most easily make sustainable strength progress.
The 4 steps (or tips) I’m about to lay out will get you stronger than you ever thought possible – as simple as they sound. If you are straying too far from these steps then you are potentially holding back your progress, over-complicating things and denying yourself the results that you both crave and deserve.
Now let’s get stuck straight into these steps which I have ranked in order of importance so that you can implement them right away and take your weight training to new heights.
The Single Arm Row is my favourite upper body pulling exercise. By having your feet square and 3rd point of contact through your non-working arm, you can create a really stable position to lift heavy weights. It is for everyone, there is only a very low body awareness required to be able to perform this movement safely. You need minimal equipment too, a dumbbell and then something sturdy to lean on and you are good to go. This exercise gets your core working hard to brace and to resist rotation, you will feel it in your oblique’s the next day if you work hard to resist excess rotation. With 3 points of contact for support, you are really able to isolate your big pulling muscles of the back and arms. It will also raise awareness of any side to side deficiencies.
The box jump is a great introductory plyometric and power exercise. It is growing increasingly popular but is often done poorly or with inappropriate and excessive risk. Once you have mastered a bodyweight squat and can control your body through the full range you are able to progress to introductory plyometric like the box jump. The focus should be on controlling the landing before progressing to jumping onto higher boxes. The box jump forces the muscles of the lower body to work together rapidly to develop the force to get you flying into the air. This makes it great for power development, speed of movement and for intermuscular co-ordination (how well your muscles cooperate).
Allan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.