In part one I introduced a handful of exercises that I have used to help beginners get started if they had little to no experience in physical training.
We covered several squat variations and pushing exercises such as the assisted push-up and the landmine press.
If you missed this article, go back to the blog page and read it. Whether you’re looking for a place to begin yourself or you’re a coach trying to find more tools to help beginners you train, there is a lot of value in part one.
Now we turn to two more classifications of movement: hinges and pulling exercises.
Most Accessible Hip Hinge Exercises
We use a variety of positions to lift objects. The squat is one such movement pattern. Another is the hip hinge.
What exactly is a hip hinge?
Imagine you have a string attached to your tailbone. Someone is holding the other end of the string and pulls on it.
What happens?
Your hips shoot backward and your torso falls forward. You “fold into yourself.”
This is the hip hinge. Drive your hips back towards the wall behind you while bending your knees as little as possible (without keeping them straight).
The spine is held in a neutral position as this happens.
The hips appear to work the same way as a hinge in a doorway, hence the name “hip hinge.”
Classic hinge exercises include the deadlift and romanian deadlift.
1. Barbell & Dumbbell Romanian Deadlift (RDL)
Both of these variations are great alternatives to the conventional deadlift, which starts with a bar on the floor.
For many, it is much easier to set the back in neutral from a standing position, which is where the RDL starts. The bar is loaded and removed from a power rack.
Focus on setting and maintaining a neutral spine throughout the movement first.
Once this is mastered, work to improve your hinge technique.
2. DB hip thrust
The hip thrust provides more support for the body due to the upper back being supported by the floor or a bench.
Like how you can balance much easier on two legs than one (and lift a lot more) this also allows for more weight to be used than other hinge movements.
A dumbbell can easily be loaded on the hips or a band can be used for resistance.
This variation has a much shorter range of motion than the RDL, but still works the same muscle groups of the back of the legs.
The barbell version of this can be tricky to set up and perform without a proper hip thrust bench or machine. This is why it doesn’t make the list.
If you’re struggling to learn the hip hinge, this alternative takes all of the guesswork out of the equation.
3. Wall Supported Single Leg RDL
This can be used as a precursor to the standard single leg RDL.
The wall support aids with balance. A lack of balance will limit you from getting strength gains and other benefits from the exercise.
The wall is like a helpful workout partner “I got you buddy!”
All of your focus is going towards not falling on your face instead of squeezing the target muscles and performing a proper hinge.
The added support will allow you to place a greater emphasis on the primary movers (glutes & hamstrings), and will keep you from turning the movement into a squat (a common mistake with the RDL).
To get the most muscle activation out of each rep, keep as much weight as you can on the supporting leg.
Most Accessible Pull Exercises
Pulling exercises consist of rows, lat pulldowns, chin-ups, and pull-ups.
Many lifters often neglect the back of the body because they can’t see those muscles in the mirror. This is not good for both health and aesthetic reasons.
Including pulling exercises in your workouts will keep muscle imbalances from developing and thus pain or injury. If there are weak links in the chain, that link will eventually break.
A stronger back helps with the majority of all other exercises in the gym and lifting awkward objects at home.
Keep your upper body balanced by using these with the pushing options from part 1.
1. Suspension Trainer Inverted Row
If you have access to a suspension trainer, this alternative is great. By simply changing the angle of your body, you can adjust how difficult or easy it is.
I have found the inverted row to be a great drill when it comes to teaching proper row mechanics and posture. Many rowing drills require you to be in the bent over position, this one does not.
This aspect of the inverted row removes one more distraction from learning how to perform the upper body mechanics of the movement. Like a math teacher who carefully breaks down an equation bit by bit.
Starting off at a more upright position will allow you to feel the proper muscle activation of the upper back as well as how to keep their chest upright and drive your shoulders back.
Less attention will be paid to simply getting the body from point A to B with poor technique.
2. Dumbbell Single Arm Row
This version of the row takes pressure off the lower back. This is due to the fact that the bench supports your body.
It keeps your back strength symmetrical by working one side at a time.
Aim to focus on driving your shoulder back as you row.
3. Seated row
Another row variation that takes pressure off the lower back.
Posture and technique are still vital, and being seated gives you a chance to focus on your posture.
Like the inverted row, more attention can be paid to performing the row without being in a bent over position.
Most commercial gyms have this machine.
4. Chest supported rows
I used these with a client who was recovering from pelvic floor surgery. She was unable to do much that engaged her core. We used these to take the pressure off.
With the support of the bench, the need to focus on posture is all but eliminated. More focus can be placed on exclusively feeling the upper back muscles work.
There is less wiggle room for the body to compensate. Choose lighter weights that can be done with strict form.
5. Lying lat pulldowns
I have a hard time fitting vertical pulling exercises in for clients that workout from home. Without a lat pulldown machine or the ability to do chin-ups this presents a unique challenge.
This alternative, while not ideal, will provide you with some benefit.
You can safely attach a band to your door with a door anchor and lay on a flat bench or at a slight incline.
Vertical pulling exercises help to strengthen the back and keep the upper body symmetrical from a strength standpoint.
The use of super bands (see part 1) tied to a pull-up bar or support beam is also an option if available.
As in part 1, avoid building a lot of fatigue. Quality reps are the priority. With the hinge and pulling exercises, we will focus on higher reps.
Week 1-2: 2-3 sets of 8-12 reps
Weeks 3-4: 3 sets of 8-12 reps
Weeks 5-6: 3-4 sets of 8-12 reps
***Repeat with more weight
