Pavel Tsatsouline, the Russian Kettlebell expert, and Dan John, a well-known American strength coach recently published their new book ‘Easy Strength’.

The book is a fantastic resource for strength training enthusiasts and covers disciplines like bodyweight-training, kettlebell training, the Olympic lifts and the foundational weight-lifting exercises that produce whole-body strength, in contrast to traditional bodybuilding-type exercises that focus more on muscle isolation.

Amongst multiple types of workouts targeting various objectives, the books talks about the Quadrant 1 workout aimed at beginners in the general population and young athletes. This workout aims to develop general strength, characterised by “many-sided musculature development and expression of strength in different regimes through a variety of movements.”

The authors propose the following exercises as their GSP (General Strength Preparation) workout:

Top 16 Q1 GSP exercises

1. Plank

The plank teaches the essential skill of bracing and strengthens the midsection. In the majority of athletic movements, the spine does not move, and the back and waist muscles do not generate power but stiffen up the spine and turn the torso into a “transmission” for passing force through the body – for instance, from the feet to the hands. The “transmission” must be stiff in order to maximise the transfer of force and protect the back. The plank is the first step in teaching and testing this ability.

2. Pull-up/chin-up

Pull-ups not only build the pulling muscles but also develop the abs. Use many pull-up variations: change grips, do pull-ups off ropes and rings, etc.

3. Push-up

Full push-ups should be attempted only one the plank is up to par. Correct form should show a stiff mid-section and the scapulae tucked in place, not sticking out.

4. Jump rope

Jumping rope will make the athlete lighter on his feet and prepare them for more intensive jumps. They also work the calf muscles, which not only contribute in vertical jumping but act as shock absorbers in the shock-absorbing phase of running and bouncing.

5. Barefoot running

on uneven surface

The authors recommend barefoot running on an uneven surface to strengthen the feet and ankles and develop a natural running style. Vibram FiveFingers “foot gloves” and similar “no shoes” may be worn to protect the feet.

6. Kettlebell or

dumbbell goblet squat

The authors emphasise that the goblet squat is without a doubt the best way to teach the squat, besides building hip mobility and strength.

7. Kettlebell get-up

This exercise addresses Dan John’s philosophy “the athlete’s body is one piece”. The exercise challenges the core, upper and lower body muscles and balance and “puts the little pieces together into one big piece.”

8. Kettlebell sumo deadlift

The sumo deadlift with one or two kettlebells will not only strengthen the hips and back and develop a useful “functional” skill, but will start teaching the athlete jumping mechanics: stabilising the spine and hinging through the hips.

9. Kettlebell swing

The kettlebell swing introduces the strength component, further preps the athlete for jumping and landing, and builds conditioning. The swing is as athletic as an exercise can get.

10. Side-step swing

The side step-swing will teach the athlete a thing or two about lateral movement in a safe yet loaded manner.

11. Triple extension

kettlebell swing

The Triple extension kettlebell swing is the last stepping stone before jumping. Once the athlete is competent at swings, he will elevate his heels to stand on his toes and balls of his bare feet on a small 2inch x 4 inch raised platform. The drill mimics a vertical jump, both on take-off and landing and teaches perfect execution timing.

12. Farmer’s walk (single side)

Single-arm farmer’s walks will strengthen the grip, the trapezius and the waist. Prof. Stuart McGill, a world-renowned spine biomechanist is a big fan of this exercise, because it strengthens the quadratus lumborum, a pelvis-tilting muscle on the side of the spine.

Studies show how important this muscle is for performance and back health.

13. Bottom-up racked

kettlebell walk

McGill is also a big proponent of the bottom-up racked single kettlebell carry, which triggers many muscles in the mid-section, strengthening spine-protective core muscles.

14. Waiter’s (overhead) walk

Overhead walks will develop shoulder stability while maintaining mobility.

15. Kettlebell or dumbbell bench rows or TRX body row

The bench row or bodyweight row addresses everyone’s weakness: the rhomboids. This exercise is superior and safer than bent-over barbell rows, as these are easy to cheat on and fatigue the lower back.

16. One-arm dumbbell or kettlebell bench or floor

press (the free hand is

not holding on to anything)

The one-arm supine press, Dan’s favourite, will teach athletes not to flare their elbow in push-ups and barbell bench presses. It will also strengthen their obliques and teach them to root their feet when benching. The free hand may not hold onto anything; this is the key. This drill can be done on the bench or on the floor. In the latter case, the legs should be straight and feet on the floor.

Richard Geres is an ACE-certified

Personal Trainer

www.richardgeres.com