mind pump strength training

The 8 Best Exercises You Are Not Doing | Mind Pump

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Key Takeaways

  • “When we find some exercises that are popular, we forget other ones and a lot of times we forget really effective exercises. They’re just not popular but they’re super effective.” Sal Di Stefano
  • Sometimes we avoid the most effective exercises because they’re difficult
    • “You want the pump but you don’t want the pain” – Sal Di Stefano
  • The 8 exercises you should be doing:
    • 1) Turkish Get-up
      • The Turkish Get-up looks like a dance move but it takes you through multiple planes of movement making it a great exercise
    • 2) The Windmill
      • The Windmill, like the Turkish get-up, doesn’t train a specific body part but it does improve overall performance
    • 3) The Farmer Walk
      • The Farmer Walk is just holding dumbbells or a trap bar in your arms and walk in a straight line
    • 4) Bulgarian Split-Squat
    • 5) The Z Press
      • The Z Press is when you sit on the floor, spread your legs in a V-shape, and press weight upwards
    • 6) The Zercher Squat
      • The Zercher Squat is when you do a front squat with a bar in the crooks of your elbow
    • 7) Snatch Grip Deadlift
    • 8) Single-Leg Deadlift
      • The Single-leg Deadlift is when you bend your hips and lift one leg up while lowering your torso as low as possible
  • You need to plug in and practice new exercises for about 5 weeks to start seeing results

Intro

Exercise Trends

  •  Even in the exercise industry, there are trends and exercises that go in and out of style
    • It often happens when a successful athlete or bodybuilder shares that they’ve been doing a certain exercise and then people who look up to that athlete start copying their workouts
      • E.g: Walking lunges used to be considered a “girly-exercise” until people found out that Mr. Olympia Ronnie Coleman did them
  • “When we find some exercises that are popular, we forget other ones and a lot of times we forget really effective exercises. They’re just not popular but they’re super effective.” Sal Di Stefano
  • Sometimes we avoid the most effective exercises because they’re difficult
    • “You want the pump but you don’t want the pain” – Sal Di Stefano
  • You need to plug in and practice new exercises for about 5 weeks to start seeing results

 1) Turkish Get-up 

  • The Turkish Get-up looks like a dance move but it takes you through multiple planes of movement which is why it’s a great exercise
    • “It’s one of those rare exercises that makes all your other exercises more effective” – Sal Di Stefano
      • “Getting good at Turkish get-ups makes you better at overhead presses, squats, deadlifts, rows, it makes you better at all those other movements. Which is why it’s such a valuable movement” 
  • Put Turkish get-ups at the beginning or end of your workout
    • Or on mobility movement day

2) The Windmill

  •  The Windmill, like the Turkish get-up, doesn’t train a specific body part but it does improve overall performance
    • “It made me better at other movements” Sal Di Stefano
      • It improved Sal’s deadlift and overhead press
  • “Don’t take it for granted, try it out, put it in your routine and see what happens” – Sal Di Stefano

3) The Farmer Walk

  • The Farmer Walk is just holding dumbbells or a trap bar in your arms and walk in a straight line
    • “What are you working? You’re working everything” Sal Di Stefano
  • This exercise is excellent for priming the central nervous system
    • “I feel like it’s one of those few movements that kind of gets me ready for everything, doesn’t matter what I’m going to do after that” Adam Schafer 
  • It also builds your arms and grip strength

4) Bulgarian Split-squat

  • The Bulgarian Split-squat looks like a lunge but it’s not, it requires more balance and an elevated surface
    • “I consider it even better than lunges, it develops leg muscles like absolutely crazy” Sal Di Stefano
    • “Single best movement I ever did for being my lower half” Adam Schafer 
  • This is not an easy exercise, but it’s an effective exercise
    • Add it to your leg or butt exercise

5) The Z Press

  • The Z Press is when you sit on the floor, spread your legs in a V-shape, and press weight upwards
    • When you’re seated on the floor, you can’t cheat your press by using your lower body
      • “The Z Press was a game changer…it’s one of those exercises now that I can’t workout without” – Sal Di Stefano
        • “You literally cannot cheat because if you cheat you fall over”
  • You should work on your Z Press before moving onto a standard overhead press

6) The Zercher Squat

  • The Zercher Squat is when you do a front squat with a bar in the crooks of your elbow
    • This exercise may take a week or two to get used to
      • “Very uncomfortable, hard at first, but once you get good at it, you do start to see the carry-over effects” – Adam Schafer 

7) Snatch Grip Deadlift

  • The Snatch Grip Deadlift is when you deadlift the bar but with a wider grip  
    • “It really blew me away at a lot of its value. It also helped me with my traditional deadlift.” Sal Di Stefano
  • This exercise isn’t just for weightlifters, it’s for anyone who wants to have an impressive back

8) Single-leg Deadlift

  • The Single-leg Deadlift is when you bend your hips and lift one leg up while lowering your torso as low as possible
    • “Single-leg deadlifts are phenomenal” – Sal Di Stefano
  • Just like how the Bulgarian split-squat beats squatting, the single-leg deadlift beats deadlift
    • Doing single-leg deadlifts will improve your regular deadlift numbers
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Notes By Alex Wiec

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