If you’re looking to amp up your strength training routine, CrossFit Games athlete Brent Fikowski has got you covered. As a veteran in the world of CrossFit, Fikowski knows a thing or two about building strength and muscle. He recently shared three strength exercises that he personally recommends for anyone looking to refresh their strength program.
These exercises go beyond the typical squats, bench presses, and deadlifts and target both your upper and lower body, as well as your core muscles. Fikowski suggests using a set of the best kettlebells for weightlifting, a TRX trainer, and a sled to maximize the effectiveness of these exercises.
However, Fikowski also emphasizes the importance of exercising caution, especially for those dealing with injuries, returning to exercise, or experiencing back pain like sciatica. It’s always crucial to consult with a trained medical professional before starting a new strength training program. If you have any doubts or experience pain during an exercise, it’s best to seek guidance from a personal trainer or your doctor.
Now, let’s take a closer look at the three strength exercises recommended by Fikowski:
1. Kettlebell Z-press: Fikowski describes this exercise as a great way to build shoulder and tricep pressing strength while also engaging your core to stabilize your torso. What sets this exercise apart is its ability to allow your shoulders to rotate in a transverse motion, which is not commonly found in typical strength movements.
To perform the Kettlebell Z-press, start by sitting on the floor with your legs straight in front of you. Place a kettlebell on either side of your body. Curl the kettlebells up to your shoulders and hold them in the front rack position, with your hands and kettlebells pressed against your chest and resting on your forearms. Make sure your chest is fully upright and avoid arching your back. As you press the bells upward overhead, rotate your shoulders, allowing your elbows to press out to the side. Finish with your arms locked out directly above your shoulders.
2. Sled push: Fikowski considers the sled push a fantastic full-body movement that can be adapted for both strength-focused and speed-focused exercises. This exercise effectively strengthens various leg muscles, including the calves, quads, hamstrings, glutes, and hip flexors. One-legged sled pushes can also help address any imbalances caused by squatting or deadlifting with a barbell.
To perform the sled push, there are two variations. One involves having your arms straight and locked out, which is suitable for lighter weight and speed training. The other option is to keep your arms bent and close to the sled, which is typically preferred for heavier weight. Find a hand position that feels comfortable for you, ensuring it allows you to exert your full force onto the sled. Maintain a neutral spine, engage your core muscles, and push the sled in a straight line. Remember to drive through your toes, avoiding your heel touching the floor. For a unilateral movement, drive one leg at a time as you walk, bringing your knee as close to your chest as possible for a full range of motion.
3. Ring row: The ring row primarily targets the upper back muscles and can significantly improve posture, particularly for those who spend long hours hunched over a desk or laptop. Fikowski suggests this exercise as an alternative to barbell bentover rows or kettlebell gorilla rows, as it challenges the core more and has better carryover to gymnastic skills. Additionally, ring rows also strengthen the biceps.
To perform the ring row, set up gymnastics Olympic rings or TRX handles at the height of your hips. Place your feet on a box or the floor, grab the rings, and engage your core. Pull your body upwards until your chest touches your hands while maintaining a straight rigid line from head to toe. Lower yourself back to the starting position. You can adjust the angle of your hands to find a natural motion that feels comfortable for you. Increase the difficulty by raising your feet higher off the ground or make it easier by keeping your feet on the floor and moving them closer to the rings.
Incorporating these three strength exercises into your training routine can help you build strength, improve muscle development, and enhance overall fitness. Remember to prioritize safety and consult with professionals if needed.
