How many dynamic movements do you have in your workouts?
Do you have any?
What does dynamic movement even mean?
I’ll answer and define what a dynamic movement is, why you should incorporate them into your training/workout routine and programs, and give you 5 great ones to start off with.
What is a dynamic movement?
In simple terms, a dynamic movement, or exercise, is a movement of the body that involves one or multiple joints of the body and moves it in a challenging motion that works multiple muscles and/or muscle groups.
For example, lunges, squats, and even bicep curls are all dynamic movements because they involve one or more joints and provide movement over a given range of motion. With that said, however, not all dynamic movements are created equal and I’ll give you 5 that’ll make your body stronger than ever.
5 Dynamic Movements to Add to Your Workout Repertoire
1. Kettlebell clean and press
The kettlebell clean and press is a great dynamic movement to get your heart pumping, muscles firing, and you gasping for air. All your body will have to work to perform this movement from head-to-toe, which stresses structural integrity throughout. That’s why you should be incorporating this exercise into your training routine to get your body functional!
Here are some tips to perform this exercise to get you strong like hell:
- This movement begins in a squat position grasping a kettlebell on the floor with one hand.
- In one fluid movement, tighten your core and entire body to clean the weight up at shoulder level, as illustrated by the picture above.
- From that position, press, push-press, or jerk the kettle bell above your head while maintaning core activation for stability and strength.
- Control the weight back down to the shoulder position and lower it to the ground from there.
- This completes one rep.
Once you get good enough with one, you can use two kettlebells and perform a two-handed kettlebell clean and jerk and have even harder workouts. Regardless, once you have a good foundation of strength and flexibility, this is definitely a movement to incorporate, especially on circuit days (high-intensity). Always remember to start off with light weight focusing on form and explosive power first and then progress with higher weight and/or reps/sets from there.
2. Two-handed or single-arm kettle bell swings
Here’s another kettlebell exercise and it’s called the kettlebell swing.
You can either do a two-handed swing (which is conventional and for beginners-intermediate individuals) or you can do single-arm swings which is for advanced individuals. Regardless, the kettlebell swing is great for building strength and power, enhancing cardio endurance and flexibility, and it’s great for people with knee and shoulder problems (although it may not look like it).
If you want to incorporate them for the first time follow these tips:
- Kettlebell swings starts off on the ground by placing all your fingers, or your first three, and your thumb around the kettlebell on the open handle, with the kettlebell slightly in front of your body.
- The kettlebell itself shouldn’t be too heavy, or too light (or else you went get the exercises’ full benefits), so beginners should start off around 22-25 pounds if you’re a guy and around 12-15 pounds if you’re a girl.
- Grab the kettlebell, as illustrated by the image above, and begin to activate your core to move the weight forward.
- Feet should be slightly more than shoulder width apart and angled slightly outward (about 10 degrees) to activate your glutes and posterior chain.
- Swing the weight forward in front of you (the sagital plane) with straight arms until reaching just level or above your head.
- Keeping a flat back and your head straight ahead throughout, hinge at the hips and control the kettlebell downwards.
Eventually, as you get stronger and better at the exercise, feel free to increase the weight and maybe even try single-arm swings. Remember to keep your reps higher, between 8-15, to get the maximum benefits of the exercise.
3. Tire Flips
Some people wouldn’t call tire flips a dynamic movement, but if you think about it it really is. You’re using your entire body and you will end up hurting yourself if you don’t use it as one-single unit.
Tire flips require you to use power, strength, and endurance to complete successful flip after flip and what’s more dynamic than that?
Not much I’d say, so that’s why you should do it!
And, if you’re saying, “I don’t have access to a tire,” then go find one! More and more gyms are starting to bring in new and unique training equipment and a big ass tire is one of them. If you find a gym that has one odds are that is probably a good gym.
If you want to do a tire flip correctly, follow the progression in the picture above. Start low by driving your body into the tire. Use your lower body and core to explode it off the ground, and in a fluid motion place your right or left knee under the tire and push it over with the addition of upper body strength.
That completes one flip.
It takes some practice, so definitely start with a small tire to get used to the motion because that’s a skill in itself. But, I think you might be surprised once you start how simple, challenging, and fun flipping a tire can really be. Try it and you’ll probably feel the same.
4. Goblet Squats
Next up, is the goblet squat. This is hands-down one of my favorite exercises.
Because it’s awesome and it’ll work your whole body, especially your core and glutes, like no other.
Goblet squats are basically body squats, but with you holding a weight in front of you, like a dumbbell or kettlebell, as you perform the squat. This dynamic movement tests your core stability as well as your ankle, knee, and hip mobility to stay upright while addressing muscle imbalances, like thoracic kyphosis (forward rounding of shoulders and hunched back).
To perform a proper goblet squat correctly, and be a beast, follow these guidelines:
- Stand upright with feet slightly farther than shoulder width apart and angled outward about 10 degrees.
- Hold the weight (dumbbell or kettlebell) in front of you as demonstrated by the image above.
- Take a deep breath to engage your core and squeeze your glutes.
- Squat down keeping your chest up, head straight, elbows pushing in to uphold the weight, while activating all your core and lower body muscles like you were about to sit in a chair.
- Squat until parallel or slightly past and engage all your muscles, especially your glutes and core, to rise upright again.
- Perform 3-5 sets for 8-12 reps for maximal benefits.
Final verdict: goblet squats are a necessity.
5. BOSU ball push-ups
The push-up is a great exercise and if done correctly–just conventionally–it can truly transform your body.
That said what better way to upgrade the push-up and challenge your body even more than by adding a modality to it?
That modaility is a BOSU ball and this will really do some wonderous things for you.
For one, it will challenge your core stability by having you engage and activate your core even more to stay balanced to complete each push-up. This will also put more time under-tension on all your muscles from head-to-toe, including your chest, which builds strength and muscle.
To perform a BOSU ball push-up it’s vital that you can knock-out conventional push-ups rep after rep with ease, in order to attempt them. Only then would I recommend adding this modality to this great exercise.
If you’re ready, though, place hands on either edge of the BOSU ball at the diameter, as pictured above. You can either grip the sides or have your hands spread flat on top for even a greater challenge. Start to decend slowly and explode up for maximal results.
Regardless, this exercise will get you that pump you’re looking for without sacrificing mobility of your body (like what bicep curls restricting your elbow flexion).
There you have it! 5 wonderful dynamic exercises to add to your training programs and routine.
But, what do you think…?
Do you like my dynamic exercises and what are some that you do yourself?
Tell me by leaving a comment down below.
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Until next time, be strong and be you!