Let’s all put our hands together and give 2013 a big round of applause. (Sound of Clapping)
What do you say guys? Let’s keep it going. (More Clapping)
Ok, that’s enough. (Still More Clapping)
Ok, we get it! (Awkward Silence)
2013 was a good year, and I only say that because I don’t really remember most of it. It went by way too fast. I guess when looking back the first thing that comes to mind is breakfast.
I did accomplish some new personal bests like; I read about 10 books (Getting that knowledge up) and finished watching Breaking Bad. Those two things alone add up to one hell of a good year.
Over the course of the year there were a few exercises that I particularly enjoyed doing. The criteria to make it on my list, was very strict. This was my criteria:
- 1. I had to personally like the exercise
- 2. When I would do said exercise I would not absolutely hate doing it.
- 3. I could lift lots of weight with this exercise or at least feel manly while performing said exercise.
That’s pretty much it. This list of exercises is very biased and opinionated. I will try to give a rational for choosing the exercises that I chose, but at the end of the day I picked them because I liked them.
Favorite Back Exercise
This was hard, there are so many back exercises that I love, but I had to pick one so I chose the Towel Pull Up.
I love any kind of pull up variation, but I just added towel pull-ups back into my program and I forgot how much I love these guys. With this variation you will be working a lot more forearm then in other variations. Plus I find that you get a great over all pump in your arms, back, and chest. Any exercise that makes me feel big is a winner in my book.
Favorite Shoulder Exercise
Kneeling Landmine Shoulder Press
As a guy who has developed some shoulder pain, over the years I have stopped doing a lot of overhead pressing. This year it seems the landmine variations have come into vogue, with much help from Ben Bruno. I am not a fan of all the variations but some I really like, and the landmine shoulder press just happens to be one of them.
What I like about it is it is not a strict overhead press. The press is more at a 45-degree angle. Making it more shoulder friendly for people with bad shoulders and for people with not enough mobility in their shoulders and back. It is also easy to progress this exercise. You can also perform this exercise from multiple positions.
Kneeling, Tall Kneeling, Squat, and Standing to name a few.
Favorite Chest Exercise
1 Arm Dumbbell Bench Press
The 1 arm DB bench press requires more shoulder and core stability to complete. The biggest reason I picked this exercise is for the stability component but it really came down to the fact that you get good pec recruitment from this variation. Again making you feel like you have a big chest.
Favorite Quad Exercise
Skater Squats
This exercise breaks a few of my rules, 1 and 3. I don’t like single leg exercises, not because I think they are bad, but because single leg exercises are hard. The skater squat is also an exercise that I can barely complete, meaning I can’t lift a lot of weight with it. With all this being said, I did look forward to doing it and getting better at performing this exercise.
This year I started out just working on the eccentric phase of the exercise and standing back up. By the end of the year I could do about five each leg from the ground. So I like this exercise mainly because of the amount of progression I have made on it.
Favorite Glutes Exercise
Barbell Glute Bridge
I have written way too much about this exercise and I most likely will in the future. I love it become it’s a great glute exercise and I can also lift a lot with it. If you can get past the awkwardness of the motion then I think you will find that you will love this exercise too.
Favorite Hamstring Exercise
Glute Ham Raise
GHR enough said.
Favorite Core Exercise
Dumbbell Suitcase Deadlift
This is another exercise that breaks most of my rules; actually it breaks all of them. O well, it’s my list. I do what I want.
The suitcase deadlift is such a great exercise that I just had to put it on my list. This core variation works hip stability/pelvic control as well as the obliques and abdominals. It teaches core stability while moving through the hip hinge pattern, which I also really like.
It is not a well-liked exercise for it is challenging but you will find that it is a very beneficial exercise, and this should help offset your dislike for it and make it almost tolerable to do.
Closing
It has been a great year and I would like to thank all of you all, for you support. Have an awesome 2014.
See You Later Alligators
Josh Williams
