Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Workouts » Workout Plans

Exercises Not Commonly Known That Are Effective

Written by Editorial Team

Last Updated on4 January, 2018 | 3:40 AM EDT

Ask Question?

In this article we’re going to be going over effective exercises that for some reason; have either been forgotten or are hardly used. Some of these exercises may come as to a surprised to some of you and may seem like “non-conventional” exercises but they definitely produce results.

Spider Curls:


First on our list is the spider curls, a great exercise for building out those biceps. Due to the nature of the lift and the position you subject yourself to, you will find you will be using a full range of motion, with more tension on the muscles throughout the full range. Due to the angle you are performing your bicep curl, you will find your biceps don’t get that “resting” period, and they’ll be under constant stress throughout the whole range of motion.

Unlike the conventional bicep curl, where you have a “resting” period at the top of the range of motion.

Zercher and Barbell Hack Squats:

Zercher Squat:

The Zercher squat is one of the best exercises for building muscle mass on your legs. It is still a surprise to myself, that it is still an uncommon to see this movement performed in the gym. The Zecher squat consists of holding the bar inside the crook of your elbows and performing the same movement you would when doing a standard squat.

One of the main advantages with using the Zercher squat is the decreased compressional force which is exhibited on the lower spine. Since the bar is held infront of the body it allows for a safer and deeper squat, which allows for more posterior chain activation.

Barbell Hack Squat:

When using the standard barbell squat their is a deman on the full body so to completely isolate your quads can be difficult at times. If you can perform the same amount of reps on the hack squat as you do with the standard barbell squat you will definitely be on your way to bigger quads.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Example of how to use the hacksquat in a routine:

Try performing the hack squat early on in your routine, usually after one of your “bigger” movements, such as; barbell squat or leg press. Aim for 3-4 sets of 8-12 reps, whilst taking 90 second rests between each set. This will give you enough time to recover before moving to the next movement.

Glute Ham Raises:

View this post on Instagram

A post shared by Cass Keeping (@_dreambyday)

The glute ham raise has got to be one of the best posterior chain exercise in the lifting domain. It is primarly used to strengthen the hamstrings at the hip joint all the way to the knee joint. This is done by a simultaneous knee flexion and hip extension.

Not only do glute ham raises work the hamstrings, they also hit the calves, lower back and the glutes. It is a must have exercise in any workout that is primarly about making your backside look better.

Reverse Flyes

One of the best exercises to isolate the rear deltoids. This is one of the more advanced movements a person can do, it’s important to start with a light weight before increasing the weight to ensure proper form and technique.

Although this exercise isolates the rear delts it will also hit parts of the upper back. Even though it isn’t a common exercise it is important this movement or a variant is within a working program to ensure the growth of the rear delt, which aids towards a more aesthetic look


This article is written by a member of the Fitness Volt Editorial Staff. If you have any questions or require further clarification about this article, please leave a comment below. The Fitness Volt team will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Workout Plans Workouts
Previous Post

Mike Tyson Creating A Marijuana Farm And A Giant ‘Cannabis Resort’

Next Post

WATCH: Japanese MMA Fighter Starts New Year With Insane Rolling Thunder KO

Editorial Team

Editorial Team

Fitness Volt Team, Your #1 source for workouts, news, analysis, opinion, and entertainment in bodybuilding & fitness sports.

Related

Hot Weather Workout Hacks
Training

Hot Weather Workout Hacks: 5 Expert Tips to Train Safely & Effectively When Temperatures Soar

Why Lifter Needs Training Diary
Training

Why Every Lifter Needs a Training Diary (And How to Start One)

Charles Glass
Bodybuilding

‘Godfather of Bodybuilding’ Charles Glass Breaks Down Squat Technique That Results in ‘Maximum Activation and Improved Form’

Erin Stern
Bodybuilding

Bodybuilder Erin Stern Shares 6-Step Guide to Improve Your Pull-Ups

Dana Linn Bailey
Bodybuilding

Dana Linn Bailey Shares ‘3 Tips to Make Your Hip Thrust Even Better’

Dorian Yates
Bodybuilding

Dorian Yates Talks Pre-Exhaust Training Method, Says ‘It Assures That The Targeted Muscle Does All The Work”

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

I Did CrossFit’s 20-Minute Cindy Workout Three Times a Week for a Month – Here’s What Happened

Actor Hugh Jackman Annihilates Deadlift Workout at 56 Years Old

2025 Strongman Champions League Holland Results — Rayno Nel Wins

Lee Priest Talks President Trump’s Travel Ban, Reveals Whether It Will Impact Hadi Choopan at 2025 Mr. Olympia

Jeff Cavaliere Shares His 6 Most Overlooked Exercises for a ‘Higher Quality of Life’

Nutrient Timing Simplified: Eat This Carb/Protein Combo Post-Workout for Optimal Recovery (Science-Backed)

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.