Basic exercises build basic strength. If you only have a limited amount of time to train for strength, and you want to get the most bang for your buck, then stick with basic exercises such as squats, deadlifts, bench presses, and overhead presses.
Joint Stability and Multi-Angular Strength
While basic exercises are good, they do not build maximum strength in every position and every angle. You will need to deviate away from the form that you use for basic exercises by putting your body in different exercise positions in order to build a greater measure of joint stability and multi-angular strength. I became much more aware of this after listening to various interviews of a gymnastics coach by the name of Christopher Sommer. Coach Sommer’s focus is on how to maximize the strength development process for gymnasts. His methods have helped gymnasts develop an enormous amount of all around strength in relationship to their size.
One thing I learned from coach Sommer is that training connective tissue around the joints is very important. Gymnasts must develop the ability to hold and move their bodies in extreme positions that require exceptional strength. In order to do this without getting hurt, the gymnasts must do exercises in a way that gradually builds the strength and flexibility needed to perform moves such as an iron cross, front and back levers, and back bridges. These gymnasts must bullet proof their bodies against injury to survive the types of moves required by a gymnast.
Bullet Proof Your Body for Strength Training
If you are primarily interested in weight training, you will not need to achieve the staggering flexibility and odd angle strength of a gymnast, but you can do as a gymnast would by taking steps to bullet proof your body against injury. You accomplish this by doing exercises that take you outside of the positions and angles that you normally use for basic strength building exercises. Another strength coach who has discovered this is ‘the-knees-over-toes-guy.” The kneesovertoesguy once had terrible knees and poor flexibility and poor athletic ability, but he gradually built up the strength in his knees by doing leg exercises that forced his knees forward over the toes. The result is that his knees got strong and he increased his strength in positions that require extreme flexibility. He has trained many athletes with his methods in order to help them prevent sports injuries and increase their performance.
Go Slow
You can strengthen a muscle fast, but it takes much longer to strengthen a joint, such as the knees, ankles, elbows and shoulders. If you overdo it by rushing into it and overstressing your joints, it will backfire and you will do much more harm than good. However, if you start with bodyweight and a limited range of motion, and gradually increase the range of motion until you are comfortable with adding weight to the exercises, you can improve the stability of your joints.
Exercises to Increase Flexibility and Joint Stability
The following exercises will help you with your squat and deadlift by adding strength and flexibility to your knees and back along with the adductor muscles of the inner thighs. Start out with bodyweight for these exercises until they feel comfortable. After several weeks, you can move to 5 pound dumbbells and gradually increase the weight when it feels comfortable to do so.
Side Lunges for Inner Thighs, Knees, and Outer Hips
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Knees Forward Squat for Knee Stability
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Romanian Deadlifts
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The Squat Stance Deadlift
The Squat Stance deadlift is another good exercise that will help you develop strength in position that will require much greater involvement from the lower back, glutes, and hamstrings. These same muscle groups will be strengthened to reinforce your squat and deadlift.
If you decide to incorporate any of these exercises into your own training, I can’t emphasize enough to start out light and easy, and to gradually work your way up in weight. Any other way will tear your body apart instead of building it up to help you gain more strength and protect you from injury. The only exercise that you may be able to go heavy on in the beginning is the squat stance deadlift. Otherwise, start out light and gradually increase on all of the other exercises addressed in this article. Best of training to you.
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