Top 10 GOAT exercises

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Ever wonder what exercises truly deserve "greatest of all time" status? This episode dives deep into the exercise variations that deliver maximum results with the best return on investment for both trainers and clients.

Starting with a fascinating breakdown of fundamental movement patterns, we examine how terminology and categorization affect programming decisions. While most fitness professionals agree on basic patterns like push, pull, hinge, squat, and unilateral movements, the specific exercise selections within these categories spark passionate debate.

We meticulously analyze Doc Russin's top 10 exercises, agreeing with stellar choices like the trap bar deadlift, Romanian deadlift, and reverse lunge, while offering thoughtful alternatives for others. The trap bar deadlift emerges as a standout choice for teaching hinging mechanics without the extensive coaching time conventional deadlifts require. For unilateral work, reverse lunges prove incredibly versatile – simply adjust torso angle to shift emphasis between hip and knee dominance based on client needs.

The most compelling section explores overlooked exercises that deserve more attention: bar dips instead of pushups for superior upper body development, pike pushups progressing to handstand work for shoulder strength, landmine presses for shoulder-friendly pressing, and the lost arts of rotational training and sprinting. These movements challenge fitness professionals to expand beyond comfort zones and conventional programming.

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