ReallyStrongNerds

3 Exercises that should always be in a strength training program

First things first: there’s always a handful of exercises that are in my training programs regardless. These are your core compound movements, like the Squat, Deadlift, Overhead Press, Bench Press (well, sorta), and Rows. That’s a non-negotiable. Those 5 exercises (or variations of them) are always in the program. Those 5 exercises on their own, could be a program in and of itself.

The 3 exercises I’m going to talk about are exercises that aren’t exactly part of those core compound movements. But they are absolutely essential (in my opinion) to building strength, a great physique, the ability to hold your kid in your arm for an extended period of time while you’re standing on the sideline at the other kid’s soccer game. Whatever it is that you’re training for, all 3 of them are placed very high on the totem pole in my training programs.

The other reason I chose these 3 specific exercises is that they are very accessible. 2 of the 3 of them require minimal equipment, and in some cases could be done at some commercial gyms even, and definitely can be done at any Strongman gym. Those 2 probably could be done at most peoples home gym setups too, or the equipment could be acquired to do so rather easily. The third one is a tad more specific but, most commercial gyms and Strongman gyms should have them.

Number one:

Farmers Carries

The Farmers Carry (or a lot of times in my case, Frame Carry) is incredible for building strength and endurance. And, even cardio depending on how you do it. Farmers Carries will blow up your grip, your traps, and work your core, calves, and well, basically your lower body as a whole. You’re walking… but it’s A LOT harder than usual.

There’s a ton of ways to program farmers carries. You could focus a bit more on the grip side of it and do something like a hold, into a walk, into another hold at the end with something like Kettlebells or Dumbbells. I personally will always advocate that regular farmers handles are incredibly superior to Kettlebells and Dumbbells. Often times you’ll find the handles are not only better for the movement, but you can move a lot more weight than you’d think. Kettlebells and Dumbbells just aren’t as good for the exercise as actual farmers handles are. Which, oftentimes many people don’t have access to regular handles, or a frame to carry. In that case, Kettlebells and Dumbbells will work fine. I just find regular handles to be superior.

You can do farmers carries very heavy for short distances, you can do them very light for long distances. You can even superset a heavy carry for say, 20 seconds, into a light carry for a whole minute. Then rotate that on for 4-5 intervals. That will train… everything. Strength, cardio, endurance, the ability to not puke, all in one.

Number two:

Sandbag Carries

Sandbags are pretty straightforward. And you can do a lot with them other than carries. You can do sandbag to shoulder, sandbag extensions, sandbag over bar, sandbag press even, the possibilities are really endless. So, Sandbags are super versatile. But, I find that as long as I’m training sandbag carries. Even if it’s during a off-season block and I’m only doing a light bag once a week for a few sets on the turf at the gym, when I go back to doing other sandbag movements it carries (pun intend) over well. Being able to manipulate weight is a skill in and of itself. That’s also why I advocate for wrestlers, Jiu-Jitsu practitioners, rugby players, anything where you have to move another human being in some way, to train with sandbags.

Sandbag carries work your entire posterior chain, they’ll get your heart rate up, and they honestly help with that mental toughness factor. They encourage you to really dig deep and keep moving as fast as you can, or that extra few feet. They’re also great for prepping for other front loaded carries or loads like Kegs, Stones, Husafell shaped stones or objects, couches, fire hydrants, desks… whatever it is they’re having you carry at the competition or in your daily life.

Same as the farmers carries, Sandbags are really easy to program in. They’re also easy to medley exercises together. 3 reps of Sandbag to shoulder into a carry down and back at a set distance. Easy. You could take a heavy sandbag, do a sandbag extension with it, then shoulder a lighter sandbag, then carry the light one or another heavy one. There’s really endless possibilities. So, even though I said specifically Sandbag Carries, reality is: any sandbag work should be included in training programs at basically, all times.

Third Exercise, and this one might shock you but:

Machine Squats

Now that’s kind of a broad term, that could be anything from a belt squat, to a hack squat, to one of those pendulum squats that looks like it’s about to be rolled out on wheels to shoot down the castle doors or something.

Machine Squats are awesome. And I think including them in any program, whether its a hypertrophy program, strength program, etc. is essential for building that strong foundation. You can grow massive legs and awesome squat power with the use of squat machines. You can build awesome leg drive that transfers over to deadlifts, barbell squats, the carries that are mentioned above, pushing or pulling sleds. Machine Squats are awesome. You can go heavy, lighter for really high reps, there’s a lot to be accomplished with every machine squat.

Going forward, remember the value in all 3 of these exercises (or, variations of) when you’re writing your next training block. Or even if you’re considering doing a premade/preset program, feel free to throw these in if they aren’t already. Hopefully they are, in some capacity already thrown into the program. But if not, remember all of them have very high value and honestly the long term benefit of getting strong in all 3 of these exercises is almost priceless.