The three fundamentals for strength and fat loss outlined in this article are:
1. Loaded carries for strengthening the whole body, fat loss, and building work capacity.
2. Unilateral training for unilateral strength, fat loss, and equal stability on both sides.
3. Don’t push through pain because it can cause more damage, push back the healing process, and you can always train around an injury.
As long as you’re consistent with these three, you will make tremendous progress. Now, lets look a little deeper..
Fundamental #1 Stop pushing through pain.
Training through pain doesn’t gain you any awards, doesn’t make you tougher, but it does put you in danger of really, really hurting yourself.
There’s no need to train through pain.
You’re better off, working around your injury and recovering fully, then putting yourself in danger of getting seriously hurt.
There’s always a way to train, you just have to work around what hurts.
If your shoulder hurts, avoid pushing movements.
Dumbbell Chest Supported Row Fantastic upper back exercise for any goal. If you're looking to get stronger or put on muscle, this is a great exercise for you. It's works the Lats and the whole upper back. When doing these, focus on pulling your shoulders away from your ears and squeezing your shoulder blades together. Make sure to get a good squeeze at the end of each rep. It's hard to cheat but if you use to much weight you won't be able to get a full ROM. I like to do these 1-2 times a week for 3-5 sets of 8-12 reps. Once you add these to your program, you won't regret it. Give it a try and let me know how it goes! #strengthtraining #training #row #back #benchpress #deadlift #shoulders #coaching #lats #rossystraining
If your knee hurts, do more hip dominant movements.
RDL's RDL's are one of my favorite accessory movements, and it's great for helping build a stronger deadlift. The RDL is also fantastic for building bigger, stronger hamstrings, glutes, and back. To start, stand tall, tighten your lats and brace your core. Then unlock and slightly bend your knees, push your hips back and keep your spine neutral. Keep the bar close to your body. Go down as far as you can remain neutral with minimum knee bend. Probably around mid-shin. On the way up, push your heels through the floor and squeeze your glutes. You can use dumbbells or a barbell, either one will be a great option. Do these 1-2 times a week, for 2-5 sets of 5-10 reps. Give it try and let me know what you think! #strengthtraining #strength #training #fitness #glutes #hamstrings #exercise #core #abs #coaching #rdls #rossystraining
Here you can check out an article I previously wrote about training around injuries.
This will give you the ability to still get strong, put on muscle and lose fat.
Next time you go to train with pain, be smart, think about it long term, and take a step back.
Fundamental #2 Loaded Carries
Load carries are king and they’re in 99% of my clients programs.
They train you from head to toe and help you build a rock solid body.
They’re great for helping you stay healthy, building strength, stability, putting on muscle, work capacity and fat loss.
Each variation is great and will all have outstanding benefits in your program.
Farmer carries, single-arm carries, rack carries, single-arm rack carries, waiter walks, they’re all fantastic.
Here, @erin.windacrefarm is doing KB Rack Carries. Rack carries are an awesome core movement, but also great for stability through the whole body. Works the anterior core, obliques, shoulders, upper back, forearms, and hips. Hold two kettlebells in the front rack position. Get tall, brace your core, and walk. It's important when you're walking to not let your body lean back or fall forward. Hold your position and stay solid throughout the movement. Do these 1-3 times a week for 2-5 sets of 20-50yds. Carries are fantastic and should be in most programs because of all the great benefits. Give these a try and let me know what you think. #strengthtraining #exercise #training #core #abs #fitness #squats #deadlifts #farmercarries #glutes #strength #coaching #athlete #rossystraining
Put these at the end of your workout and do them for time or distance.
Once you start to implement these, you will notice a huge difference.
Fundamental #3 Unilateral Training
Another constant in my programs are unilateral exercises.
I love squatting, deadlifting and bench pressing and they’re three of the best exercises, but they shouldn’t replace unilateral training.
Unilateral movements help build strength and put on muscle individually and avoid asymmetries to help you be more stable, they help build core strength and rotary stability, and they burn a ton of calories for fat loss.
These can also be a replacement for squats, deadlifting and pressing, if those cause you any pain or discomfort.
The lower body exercises are all lunges, step-ups, Bulgarian split-squats, single-leg glute bridges and hip thrusters and 1-leg RDL’s.
Single-Leg Hip Thrust Great exercise for bigger, stronger glutes and single leg stability. This is definitely glute dominant. When doing these, lay back on the bench, right above your shoulder blades. Put your feet out in front and lift one foot off the ground. Keep your core engaged and drive your heel into the ground. As you drive your leg up, squeeze your glute. At the top, your shoulder hip and knee should be in line. Do these 1-3 times a week for 2-5 sets of 6-15 reps. You can use weight, bands, or chains for resistance, but no resistance is challenging enough. Get ready to feel the burn! Give it a try and let me know what you think. #strengthtraining #strength #fitness #training #squats #deadlifts #glutes #core #abs #stability #strength #mobility #rossystraining
Lateral Lunges. Great exercise for mobility, strength, and stability. These will work your quads, glutes, and core. It will also help with mobility. When doing these, keep your core engaged, sit back into your hips, and stay in your whole foot. Do these as warm up or at the end of your training session. 1-2 times a week for 1-3 sets of 5-8 reps per side. Give it a try and let me know what you think. #strengthtraining #training #fitness #lunges #glutes #mobility #core #strength #exerciseoftheday #coaching #rossystraining
The upper body exercises are all row variations, 1-arm pulldowns, and single or alternating pressing variations.
Tip of the Day: "Put your shoulder in your back pocket." This is one of my favorite cues for rows. It really helps put your shoulder in a good position, and keeps the shoulder from moving forward. Next time you train back, give it try. Have any questions let me know #strengthtraining #back #fitness #coach #tipoftheday #deadlift #Shoulder #rossystraining
Half Kneeling 1-Arm Kettlebell Press Builds strength, stability, muscle and helps with core stability and strength. It works the shoulders, triceps, forearms and core. When doing these, set up in the half kneeling position. Push your front foot into the ground and squeeze the glute of the knee that's down. Then, brace your core and press up. When pressing up, resist rotating side to side or going into extension. At the top, your elbow should be in line with your ear. I like to do these 1-2 times a week for 2-4 sets of 6-12 reps. Give it a try and let me know what you think! #strengthtraining #fitness #training #shoulders #muscle #glutes #core #abs #strength #mobility #rossystraining
These exercises will get you stronger, put on muscle, lose fat, and have you feeling better.
Putting The Fundamentals Together
The fundamentals are easy to follow and will help you get stronger, put on muscle and lose fat.
When it feels like it’s not enough, remember, the most important thing is the effort you put in.
Download 5 Best Exercises For Fat Loss