One of the cool things about the body is that it takes the whole body to exercise correctly. To lift something overhead does not just involve your arms; your legs need to be stable enough to keep you grounded, and your torso needs to be strong enough to stabilize what you are lifting.
The whole body is at work with even the smallest of movements. As I sit here, I have to question if my entire body is needed to sit and move my fingers, but it does indeed take the entire body for me to do this small task. My core is keeping me upright, my legs are keeping me balanced, and my arms are moving slightly as my fingers type.
I wanted to shine some light on three exercises that are full-body exercises if you treat them as such, and if you do, you will be pleasantly surprised at how challenging they can be.
Calf Raises
Calf raises – The exercise that bodybuilders and people with small calves love to do. The Calf Raise primarily targets the calf muscles or the back of your lower legs.
But if your sole focus is on the calf, you miss out on some of the other benefits. While holding weights, either dumbbells or barbells, focus on gripping the weight with all five fingers; this will increase grip strength and shoulder strength. Also, think about pausing at the top of the raise for a few seconds to help with toe flexibility, leg stability, and balance.
Calf Raises are a static Farmer’s Carry; instead of walking, I am lifting my body up and down.
Curls
Curls are very similar to the Calf Raise in that if done correctly, they will strengthen grip and the shoulder and act much like a Farmer’s Carry. This time, instead of moving your legs, you are moving your arms and resisting the rotation of moving your arms.
Curls do work the bicep but are so much more when thought about from a holistic perspective.
Pull-Ups and Push-Ups
I know I have talked about this in the past, and I will talk about it again. Pull-ups and push-ups are more than a great back and chest exercise, they are two of the more challenging bodyweight full-body exercises you can do. If thought of by just their main muscle groups, you will find it near impossible to do these two exercises with consistently good form.
Pull-ups and push-ups should first be thought of as perfect planks. Grip the bar or the ground tightly with your hands to increase shoulder stability. Next, make sure your hips and ribs are connected and your back is flat. Finally, think of pulling yourself closer to the bar or the ground.
When doing an exercise, you should focus on the primary muscle working—after that, think about the whole body and how it is working together to accomplish even the simplest of movements.
Your Fitness Sherpa,
Josh
