This article will demonstrate the 4 of the most undervalued exercises that I wish I had incorporated into my routine throughout my younger years. You learn from mistakes, but the mistakes don’t have to be yours. These 4 most undervalued exercises are high-value movements that we have found to provide benefit to numerous clients and patients of ours. These are exercises that should be built into everyone’s program to some capacity. These exercises include 2 upper body and 2 lower body movements. For some, these exercises can be the meat and potatoes of a workout, while others may integrate these movements as part of their warm-up or end-of-workout burner. A little bit of prehab goes a long way! Don’t be that guy or girl that is going to say “I wish I did something about this earlier.” This article will provide you with the 4 most undervalued exercises that you should integrate today!

What Are 4 Of The Most Undervalued Exercises?

The 4 exercises in this video include:

• Banded Face pull

• Split Squat Inverted Kettlebell Press

• Copenhagen Plank On Elevated Surface With Trunk Rotation

• Modified Side Plank With Clam

Enhance Your Exercise Routine With More Than These Undervalued Exercises

Our [P]Rehab Program will not only expose you to undervalued exercises that may not be a part of your current programming but also progress you from the foundations of movement to more advanced routines that will put you in the best shape of your life. Get started HERE!

Banded Face Pull

These exercises are not ordered in any particular order, for exercise #1 of the 4 most undervalued exercises, we have a banded face pull!

Face pulls are a great bang for your buck exercise. This exercise is effective in targeting the scapular retractors and the often weak posterior cuff. For this exercise, you want to pull your shoulder blades back as you perform the face pull. I like to bring my hands around ear level or higher. As you pull, bring your thumbs towards the back wall- this will externally rotate your shoulder which is the action of the posterior cuff.

Avoid arching the neck as you perform this. If you are having difficulty performing this correctly, start by chin tucking or creating a double chin prior to performing this movement. This image demonstrates what is optimal (for our intent) vs. how many perform this movement with compensation. ​Then it is shown in a way in which this exercise can be performed with control. It is so important to master this movement with control prior to adding any speed. ​Finally, there is a progression of this exercise which is performed using some speed! Try this for 30 seconds, you will be burning!

Overhead Press

The Split Squat Inverted Kettlebell Press can be broken down into 2 separate requirements. The first exercise will allow you to master stability and control, while the landmine shoulder press will allow you to load the shoulder with the goal of maximizing strength and power.

Inverted Kettlebell Carry – Shoulder Flexion 90/90

For this exercise lift the kettlebell up to your shoulder. Keep the scapula neutral and maintain a vertical forearm to the ground for the entirety of this exercise. Maintain shoulder and elbow flexion to 90 degrees as you walk. Avoid excessive shrugging of the shoulder and rounding of the shoulder blade. Make sure to stay strong in the shoulder blade as you perform this! If this is too easy, you can perform this with your arm in an overhead position.

The Ultimate Full Body Band Workout!

Split Stance Single Arm Landmine Shoulder Press

For this movement begin in a split stance position with one leg forward and the other back. Hold the barbell with one hand only (the hand on the side where the leg is back). Let your knees and hips bend a bit and explosive return to starting position to generate power and speed on the barbell. You should think of squishing a bug with your back toes. As your return to your starting position, push the barbell overhead as fast as you can. You should feel all the muscles in your body working. In particular, you should feel like you are generating the power in your hips, transferring through your core, and then into your shoulder and hands into the barbell. Try your best to make it one smooth motion. Do not let your hips and knees overly bend to generate power. It should just be a little bend/dip.

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Copenhagen Plank

The sample clip in the initial video is a moderately challenging version of the Copenhagen plank. The video here will demonstrate many different variations of the traditional Copenhagen plank.

The groin is an often-overlooked muscle group. Far too often we forget about the hip adductors because there is rightly an emphasis on hip abductors, due to their large role in frontal plane stability. Especially with the extremely high prevalence of groin strains, those meaty insides of the thighs should not be neglected!

READ: [P]REHAB YOUR GROIN PAIN

Modified Side Plank + Clam

Side planks are an excellent exercise to strengthen the entire body, from the hips all the way up to the shoulders. However, not everyone can or should start with the traditional side plank. Also, there are so many variations and side plank progressions to target different body areas that need the traditional side plank!

One of the easiest (and honestly our favorite) ways to modify the side plank is to do exactly that, perform the modified side plank! Modified meaning on knees, the modified side plank is a staple [P]rehab exercise for many reasons. Typically prescribed in back, hip, and knee rehab, the modified side plank is an excellent way to train anti-lateral trunk lean. This is achieved by the trunk and proximal hip muscles (obliques, paraspinals, glutes).

When performed correctly, the modified side plank is a true lateral butt burner! What we have learned in the clinic is that performing the modified side plank with reps is a good starting point prior to the side plank progressions of holding a modified side plank. Check out this video for standing glute exercises!

We have also dedicated one of our podcasts to the topic of gluteal muscle activation, and how to train it in a [P]Rehab Audio Experience with Dr. Bret Contreras! 

LISTEN: IMPORTANCE OF GLUTE ACTIVATION WITH BRET CONTRERAS

Closing Thoughts

Implementing movements like these that target both the upper and lower body into your exercise routine, it can not only make you perform at a higher level but also prevent future injuries! These 4 most undervalued exercises we have recommended are excellent because they are able to be modified if you are just starting to incorporate them into your routine. Furthermore, it will give you that drive to progress and further improve your exercise performance as you continue to get stronger, more fit, and move at a more optimal level!

Train For Longevity With [P]rehab

Fitness is not about using such a high intensity that you are unable to get off the floor afterward. We are all about hard work, however, we want to make sure you are able to workout across the lifespan both safely and effectively. The number one reason why people no longer participate in an exercise program is due to injury, let’s prove that statistic incorrect by using a fitness program with the intended goals of getting you in shape while avoiding injury! To do so, the first 4 weeks is meant to load your tissues to create a movement base this ready to take on the next 8 weeks. Let’s also make sure that we are not just addressing the physical you but are helping you become healthier by giving you methods to decrease your internal load via positive self-talk and gratitude practices.

About The Author

Arash Rex Maghsoodi, PT, DPT, CSCS

[P]rehab Co-Founder & Chief Marketing Officer

Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.