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Introduction
When it comes to full-body strength exercises, most people focus on popular lifts like squats, deadlifts, and bench presses. While these are great, they overshadow other highly effective movements that can boost strength, stability, and athleticism.
In this article, we’ll explore five underrated full-body strength exercises that deserve a spot in your routine. These compound movements for strength not only work multiple muscle groups but also enhance functional fitness. Whether you’re a beginner or experienced lifter, adding these exercises will help you break plateaus and build serious strength.
1. Turkish Get-Up – A Full-Body Strength Exercise for Stability and Control
The Turkish Get-Up (TGU) is one of the best full-body strength exercises for improving balance, coordination, and muscle endurance. Despite its effectiveness, it’s often overlooked because it requires patience and precision rather than brute force.
Why It’s Effective
- Engages the core, shoulders, glutes, and legs in a single movement.
- Improves shoulder stability and mobility, reducing injury risk.
- Enhances coordination and balance, making it great for athletic performance.
How to Perform It
- Lie on your back with a kettlebell in one hand, arm extended.
- Bend your knee on the same side and plant your foot on the ground.
- Push yourself up to a seated position using your opposite arm.
- Move to a lunge position, keeping the kettlebell overhead.
- Stand up fully while maintaining control of the weight.
- Reverse the movement slowly back to the floor.
Pro Tip: Start light and focus on smooth, controlled movement before increasing weight.
2. Zercher Squat – A Hidden Gem Among Full-Body Strength Exercises
The Zercher squat is an underrated full-body strength exercise that builds serious lower-body power while demanding exceptional core engagement.
Why It’s Effective
- Strengthens the quads, hamstrings, glutes, and upper back.
- Engages the core and postural muscles, improving squat depth and stability.
- Reduces spinal compression compared to back squats, making it joint-friendly.
How to Perform It
- Hold a barbell in the crook of your elbows, close to your chest.
- Stand with your feet shoulder-width apart.
- Brace your core and squat until your thighs are parallel to the ground.
- Push through your heels and stand back up, keeping an upright posture.
Pro Tip: Use a barbell pad or towel for comfort if the bar digs into your arms.
3. Farmer’s Carry – A Simple Yet Powerful Full-Body Strength Exercise
The Farmer’s Carry may look easy, but it’s one of the best full-body strength exercises for grip strength, posture, and endurance.
Why It’s Effective
- Targets the forearms, traps, shoulders, and core.
- Improves postural endurance and helps prevent back pain.
- Builds real-world functional strength that translates to daily activities.
How to Perform It
- Pick up heavy dumbbells or kettlebells in each hand.
- Stand tall with your shoulders pulled back and core engaged.
- Walk slowly and deliberately, maintaining proper posture.
Pro Tip: To increase difficulty, use thicker-handled weights to challenge your grip strength.
4. Jefferson Deadlift – A Forgotten Full-Body Strength Exercise
The Jefferson Deadlift is a unique full-body strength exercise that enhances rotational stability and muscular balance.
Why It’s Effective
- Strengthens the glutes, hamstrings, core, and grip.
- Builds rotational strength, crucial for sports performance.
- Helps correct muscle imbalances by loading each side differently.
How to Perform It
- Stand over a barbell with one foot in front and one behind.
- Grab the bar with a mixed grip (one palm up, one palm down).
- Keep your back straight and chest up as you lift the bar.
Pro Tip: Switch lead legs periodically to balance strength development.
5. Sled Push – A High-Intensity Full-Body Strength Exercise
The Sled Push is one of the best full-body strength exercises for explosive power and endurance.
Why It’s Effective
- Engages the legs, glutes, core, shoulders, and arms.
- Improves acceleration, power output, and conditioning.
- Offers a low-impact alternative to running while still being cardio-intensive.
How to Perform It
- Load a sled with an appropriate amount of weight.
- Lean forward slightly, keeping a neutral spine.
- Drive through your legs and push the sled forward with power.
Pro Tip: If you don’t have access to a sled, push a heavy plate across turf for a similar effect.
Conclusion
These underrated full-body strength exercises may not be mainstream, but they offer exceptional strength, stability, and functional fitness benefits. Incorporating the Turkish Get-Up, Zercher Squat, Farmer’s Carry, Jefferson Deadlift, and Sled Push into your training will unlock new levels of power and performance.
Ready to upgrade your training? Try these exercises and let us know which one challenges you the most!