A Few of My Favorite Exercises: Pendlay Rows, Suitcase Deadlifts, Kettlebell Presses with Rotation and Rounded Back Deadlifts

I love trying to think of new ways to do things. I don’t really believe their are any “new” exercises, but below are few that you can use to add more muscle and strength.

They are not very common either and I rarely see them performed anywhere (well, on purpose that is).

Like all new exercises, start out light until you get used to them.

As always, I highly recommend that you test all of your exercises (see how here) to see what is good for YOUR body on THAT day!

Pendlay Rows

Awesome to build up the upper back. I am currently using this one to bring up my deadlift. We will see how it goes!

Pendlay Rows

 

Suitcase Deadlifts

This one is a great since many have one side that is much stronger than the other. I find that for most, only one side will test well. If that is the case, just keep working that side only. This is a sneaky one for the core and grip too. There is nothing magical about doing them from the floor, so use a power rack or blocks to decrease the distance if you need.

Suitcase Deadlifts

 

 

Kettlebell Press (from a lunge position with or without rotation)

Love this one too. Most clients will find that one position tests better. Initially I like to test the parts and then test the whole.

1) Test a KB Press (neutral stance)

2) Test a KB Press from a lunge stance

3) Test a KB Press from a lunge stance with rotation

If it keeps testing better, then do that position. Another sneaky core exercise.

Kettlebell Press (from a lunge position with or without rotation)

 

 

Rounded Back Deadlifts

Yes, it is a rounded back deadlift. Yes, I know the lumbar spine has limited movement. No I don’t believe lumbar flexion will kill you if you start VERY light and it improves your movement. This one tests very well for almost every office worker since their lumbar spine is completely fixed and compressed all day.

Rounded Back Deadlifts

 

 

Summary

There you have 4 videos of some things to try out in your training.

Drop me a comment and let me know how they go for you! I look forward to your thoughts!

Rock on

Mike T Nelson

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