The Single Arm Dumbbell Row performed on a bench is a pulling exercise with an anti-rotational component to it. The postural muscles of the back get a great workout when performing a dumbbell row with this set up, and it's great for training the lats independently so that you don't get used to compensating for one side with the other.
The barbell back squat is a staple of many personal training and sports performance training programs. It's easy to see why when you become familiar with the exercise. Not many exercises challenge your body the way that loading up your shoulders with weight and moving it with your legs will, and the benefits translate to both performance and aesthetics. Regardless of your goals, some form of squatting is probably a pretty solid choice to work into your programming.
This is the exercise that you need to do if you want to get some assisting work in but don't have much time. You can not only cram in work for your forearms, biceps, and shoulders in a short amount of time, but it's also an extremely demanding lift that will get your heart rate up and make you feel like you got quite a bit of work done without spending all day at the gym.
This exercise will help to reduce the risk of a rotator cuff injury in overhead athletes and will help build mobility and strength through a full range of motion in the shoulder. The rotation of the trunk helps to add in more lower trap activation while still training the muscles of the rotator cuff and working through full external rotation. Try this as part of a shoulder injury prevention program for throwers or anyone else who needs to have a strong, stabile, and mobile shoulder!
The single leg squat is one of the most effective ways to increase leg strength, without adding load to the spine. This makes it a very safe and effective way to build up strength and power in the quads and glutes while keeping injury risks at a minimum. Try this variation, which allows for natural assistance, to ensure that you're getting proper depth on your single leg squats.
Rotational power and disassociation of the hips and shoulders are required in almost all sports, especially golf, hockey, and throwing sports like baseball. Slideboard abs build rotational core strength and help work on disassociation of the hips and shoulders in a controlled manner. While many trainers will have clients that can't do this exercise, if they can it's well worth putting them through it!
Stability ball deadbugs focus on anti-extension of the core. This may be the best exercise out there for personal training clients who are looking to improve their abdominal strength but suffer from back problems. This is a great exercise for our golf fitness clients who want to build their core strength for the golf season.