Thrusters are a very good exercise for training full body power generation. The exercise can be done with one or two weights with anything from a kettlebell to a sandbag used as the weight. The strength of the legs are primarily tasked during this exercise, but the core, paraspinals, and arms are also put to use during each repetition. The point of this exercise is to train the body to work together to generate power rather than muscles in isolation. This more accurately represents how the human body works in everyday life and in athletic events.
Lunges are a highly effective exercise for training muscle strength, endurance and stability of the legs, glutes, and lower back. Stability is one of the most important and yet most overlooked physical training attributes, so controlled lunges are best for that. The addition of lunge jumps introduces the aspect of power into the training, and magnifies the stability aspect of the exercise. For an added challenge, a Weight Vest can be worn, or weights can be held in hand.
This video contains proper form for:
Lunges
Lunge Jumps
This pushup variation is a bodyweight exercise like standard pushups, but adds focus on muscular strength and stability of the shoulder and obliques. To increase the challenge of this exercise you can use a Weight Vest
This exercise is more commonly found part of group exercise classes, but is just as effective on your own. It works the chest, arms, core, and legs effectively with only bodyweight. If an additional challenge is needed though, a Weight Vest is the best way.
This exercise strengthens the muscles of the shoulder, back, and arm in addition to training them to stabilize in line with your body. This exercise is done seated instead of standing so that the emphasis is on the shoulder and mitigates the risk to the posture. Make sure that you are using weights that you can control rather than trying to overdo the exertion level. If working out at home, Adjustable Dumbbells provide an economic way to train.
This exercise is one of the classic free weight exercises that increases the strength of the major back muscles and smaller muscles involved in stabilizing your shoulder and spine. This exercise uses a bench that is common in all gyms. While traditionally done with dumbbells, it can be done with a kettlebell or plate weight, though not recommended as their size will interfere with the range of movement of the exercise.
The Single Arm Iso Bench is a strength and stability exercise that primarily benefits the shoulders, but also benefits the chest and forearms. This exercise is more about time under load, so doing it in a controlled manner is more important than speed. In order to accommodate training progression, it is recommended to have Adjustable Dumbbells at home if not working out at a gym with a variety of weights available.
A multiple movement exercise for the purpose of training muscle groups to work together as part of functional whole body training. The arms, shoulders, chest, and core muscles all must take turns stabilizing the whole body and the core and legs have explosive movements as well. Due to the nature of this exercise using multiple movements, it is highly recommended to stick with lighter weights until your strength and stamina are matched up with your proficiency of the technique. Adjustable Dumbbells are a great economical way to ensure that you have multiple weights to work through with the same exercise.
Shoulder progression is a combination of two shoulder movements with weights to strengthen the small muscles that move and support the shoulder joint. These rotator cuff muscles are critical for your arm range of movement, stabilizing the joint during activities, and preventing overuse injuries. This should be done with lighter weights and done with a good amount of repetitions.
The squat curl is one of the best whole body stability exercises that exist. You can use an upside kettlebell as seen in the video, but the exercise is versatile and can use a dumbbell, plate weight, sandbag, or heavy backpack. This exercise is not to be done fast as it is about maintaining stability with the legs while doing work with the arms. Being smooth and elongating the time under load for this exercise will lead to the greatest benefit for any athlete.
One of the most important aspects of training functional grip strength is the realization that it is about the ability to stabilize something in hand rather than crushing ability. This exercise utilizes the explosive move of a snatch to create momentum in the the kettlebell that the grip will have to stop and then stabilize in place. Being able to control the weight through the explosive movement of the snatch, catching it in an upright position, keeping it upright through moving the arm up and down, and controlling it down to the ground really tests the stability aspect of one’s grip strength. Using an Adjustable Weight Kettlebell will help you work this muscle group at your current ability level and beyond.
In terms of strengthening the shoulder, there is no avoiding the value of rotator cuff exercises. This particular exercise increases stability in and around the shoulder joint critical for the protection of the joint during most athletic activity. It involves active work on the way up with the pull, and negative resistance work on the way down in the controlled motion. A TRX can be found at this link.
Using a TRX this focuses on using bodyweight to train for muscular endurance and stability. This exercise benefits the core, the shoulders, and the chest. The important factor in this is to keep the core engaged so that the body doesn’t wobble during movement. A TRX can be found with this link.
Side planks target the stability of the obliques as part of core muscular endurance. These muscles are often overlooked, but should be part of any balanced workout routine.
From the standard plank or pushup rest position, there are a number of ways to train stability. All of these variations will increase stability in the shoulders and the core. Should the exercise require an additional challenge, a Weight Vest can be used for an additional challenge.
This video contains proper form for:
Shoulder Taps
Plank Walks
Sandbag Drags
Freaky Planks
This is a tennis derived exercise, but it carries great benefit to all other athletes and people trying to improve their fitness. Using a doubles alley of a tennis court is the ideal size, but you can do this same exercise at home with two pieces of tape/wood 4.5ft apart. The important part is being able to balance upon landing without falling over or taking any adjustment steps. This strengthens the legs and core for both power generation and stability around joints and overall balance. If an additional challenge is needed, do this exercise while wearing a Weight Vest with adjustable weight.
This stability exercise is especially beneficial for competition shooters, but is helpful for anyone trying to improve the muscular endurance of their core and paraspinal muscles. This leads to increased stability as the cable/resistance band will pull constantly, and you have to keep it stable in one place.
Planks are a simple core stability exercise that will improve the muscular endurance of the abdominal muscles and some shoulders. They can be done with or without weight for added challenges once time alone isn’t enough of a challenge.
This core exercise develops muscular endurance and stability primarily of the lower back, but also helps the glutes, hamstrings, paraspinal muscles, and activates the rest of the core. This exercise can be done to great effect with just bodyweight, but can also be done with weight after a certain level of fitness is reached.
This video contains proper form for:
Bodyweight Bridge
Single-Leg Bridge
Bench Bridge