Train simple and smart with these three strength exercises for sustainable strength and muscle gains.
I call these moves "old school" because they have stood the test of time. To make them work in your favor, check out our form tips below, plus remember that other variables control your results, like getting enough sleep, eating protein as part of a balanced diet, and sticking to gradual volume increases, called progressive overload.
Although you could make a workout out of these three exercises alone, I would build them into a routine, including other exercises that target multiple major muscle groups in your body, like your chest, back, shoulders, legs, and glutes.
Give them a try, and let us know in the poll below which is your favorite.
1. Farmer's walk / farmer's carry
Use a set of the best dumbbells or kettlebells, or a trap bar, for this exercise.
The farmer's carry is a full-body exercise that builds functional strength, as it simply involves walking with load. Think about any time you've carried your groceries or a heavy bag.
Your core is crucial for stability as you walk and for staying upright. Although your arms, shoulders and grip will feel most of the exercise, your glutes, legs and hips are working alongside your core to power the movement, and your torso is active to help you stay upright without collapsing.
I'm a big fan of this move as you can do it multiple ways: uphill to challenge your legs and back more; single-sided to test balance and stability; overhead to hit more of the upper body.
2. Zercher squat
A Zercher squat, otherwise known as a zombie squat, is a compound barbell exercise that involves holding the bar in the creases of your elbows. Without relying on your grip, you'll need to use your core and force an upright torso while keeping the weight in your heels.
This exercise will work your legs, glutes, hips, and upper back, and is more quad-dominant than a back squat, without needing the shoulder mobility to shelve the bar at your shoulders like you would a front squat.
The squat variation tests your spinal erectors and thoracic extensors, which contribute toward posture, and your shoulders work hard to support the bar.
As an alternative to front squats and back squats, zerchers are one of my favorite weightlifting moves to try (if you haven't already).
3. T-bar row
The T-bar barbell row is a favorite for building the mid-back and has been used by Arnold Schwarzenegger over the years to sculpt a muscular back. The goal is to strengthen the latissimus dorsi (lats), trapezius (traps), and the rhomboids, which sit deeper and provide stabilization and support for posture.
You'll anchor one end of a barbell in a landmine or similar, then hook a handle attachment under the bar. Hinge forward into the bent-over row position with a flat back and soft bend in the knees; from the bent-over position, you'll be working against gravity to row the bar toward you, keeping your elbows pulled close to your body.
Focus on pulling your shoulder blades together and maximizing your range of motion, squeezing your back as you row. As you lower the bar, stretch through your back and don't yank the weight. Variations include using a free weight or supporting your chest on a bench, or trying a single-arm row, which is great for building balance in the working muscles.
Sets and reps
Try 8-12 reps and 3-4 sets of each exercise, resting for 30 to 60 seconds between sets. You can also try a circuit of the three moves, moving from one to the next without rest, then taking at least 60 seconds before repeating the circuit.
I like to superset moves, grouping them into a "giant set," which means one back-to-back set. Comment below to let us know which you love (and which we should have included!)
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