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When people start training, they often focus on exercises like biceps curls, triceps pushdowns, or lateral raises. These are not bad exercises. However, if you only do these—or start your workout with them—you may not get the best results.
To train smarter, it’s important to understand the value of compound exercises and why they should come first in your program.
In my previous post, I highlighted the bird dog as one of the most effective core exercises for lower back pain—mainly because the quadruped position strongly activates the transverse abdominis (TVA). While I still stand by that, there’s another foundational movement I highly recommend: the dead bug.
Lower back pain is one of the most common complaints I hear from clients. Over the years, I’ve worked with many individuals dealing with chronic or acute back issues—and I’ve experienced it myself.
After having a bout of acute lower back pain, I tried several exercises on day one. Surprisingly, even something as simple as glute bridges felt impossible. But one movement stood out as both safe and effective: the bird dog.
Power training helps your body produce force quickly. This is not just about lifting heavier weights. It is about how fast your muscles and nerves work together. The main goal is to improve how quickly force turns on, also called rate of force development (RFD). Here is a simple explanation of how power training works.
The plank is widely recognized as one of the most effective exercises for developing core stability. But beyond holding a static position, there are variations that can challenge your body in more dynamic and functional ways.
When your goal is to train specific muscles, understanding how those muscles work will help you make better choices and see faster progress. The same principle applies when you want to stretch effectively.
Step-ups are a fantastic lower body exercise that mimics real-life movement patterns. But while the traditional forward step-up is widely known and used, the lateral step-up often gets overlooked—despite offering a ton of benefits for hip health, athleticism, and injury prevention.
Let’s break down the differences and why both deserve a place in your training program.
Many people experience knee pain when walking downstairs or hiking downhill. While I am not a physiotherapist and cannot diagnose the cause, I can recommend exercises that help improve knee and ankle stability. Strengthening these areas can reduce discomfort and improve movement efficiency.