Greater than the sums of their parts.

Just randomly picking two exercises to pair together without making sure they compliment each other cannot only be less effective but can also be dangerous. Here are some of the best supersets in strength-training that build muscle, coordination, and even cardiovascular benefits. (Note-when preforming heavier lifts like these, please make sure to consult a professional and make sure you are doing them correctly.)

1. SQUAT AND GLUTE-HAM RAISE.

Muscles: Quads, Glutes, Hamstrings, Core.
The Squat is probably the most well known lift in the gym. And regardless of if you only using your body weight, dumbbells, or a squat rack, utilizing this lift is key for full functionality of the core and lower body muscles. Full range of motion, flexibility, and hip-knee-ankle stability also play a part. The Glute-Ham Raise can be done on a regular bench, with cables, or regular machine. The quads can get tight and/or overused in squat style exercises. Making sure to activate these muscles keeps everything in check, including your lower back and pelvis.

2. DEADLIFT AND BULGARIAN SPLIT SQUAT

Muscles: Quads, Glutes, Hamstrings, Hip Flexors, Core.
It’s the Deadlift (My Favorite)….Need I say more? The Bulgarian Split Squat can be done with one foot resting on the bench behind you or with both feet on the floor as you squat down with the supporting leg. Pairing these two allows for full range of motion and opens up the hip flexors as the forward leg is forced to stretch during the split squat.

3. BENCH PRESS AND SEATED CABLE ROW

Muscles: Chest, Shoulders, Traps, Lats, Triceps, Biceps
A proper bench press will also produce a needed extra strength to the upper back muscles like the shoulders and traps. The rows will help pull the shoulders back in place, balance them out, work the lower lats, and set up for a stronger bench or any other bilateral sagittal plane push exercise.

4. BARBELL OVERHEAD PRESS AND PULL-UPS

Muscles: Shoulders, Lats, Traps, Triceps, Biceps
This combination is great for rotator cuff and scapular stability, as well as over all back strengthening and support. Pull-ups also give you the added benefit of decompressing the spine after the presses (as well as the other lower body exercises).

5. POWER CLEAN AND KETTLE BELL SWING

Muscles: uhhh… All of them! (See photo above)
This combines the ultimate combo for speed, conditioning, and power. Power cleans require you to generate force almost from a dead position while swings are smoother and are able to take advantage of your natural rhythm and stretch reflexes. Both are my favorite functional exercises and definitely pack an extra punch in cardiovascular and calorie burn. The kettle bell swing is by far the most versatile and effective tool there is to offer (just ask my clients!).. but more in depth on kettlebell training next week….

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