Got a guess on what the One Exercise That Everyone Should Do is? Could it be Squats, or Deadlifts, or Presses? Maybe.
Or could it be Pushups, Pullups or Dips?
Maybe.
Done guessing and want me to just tell you?
OK.
Here is One Exercise That Everyone Should Do:
Weighted Carries of some type.
It really doesn’t matter what type you use, just do them.
Carries of all types are beneficial because they:
- Build strength in the ankle, knee and hip
- Increase torso (ab, obliques, lumbar etc.) strength
- Depending in the type they build Grip strength
- Can be used for Strength, GPP or Conditioning depending on programming
- And more
There are countless ways to do the One Exercise That Everyone Should Do including:
Farmers Walk
1 Arm Farmers
Front Rack Carry
Overhead Carry
Plus just about any variation you can think up.
Use sandbags, kegs, kettlebells, plates, whatever. Just carry shit.
Do them heavy for short distances.
Try them for total time with a fixed weight.
Do them light and fast for distance.
Programing options the One Exercise That Everyone Should Do are almost limitless!
A side benefit of doing carries like Farmers Walks improve Grip Strength is aging better. Several recent studies have shown that those with above average grip strength are more likely to live longer. One study suggests that for every 11 pound decrease in grip strength increased risk of death by 16%.
Another one from 2019 states:
“Based on the review it appears that there is adequate evidence to support the use of grip strength as an explanatory or predictive biomarker of specific outcomes such as generalized strength and function, bone mineral density, fractures, and falls, nutritional status, disease status and comorbidity load, cognition, depression, and sleep, hospital-related variables, and mortality. Based on this evidence and the promotion by others, the routine implementation of the measurement of grip strength can be recommended for older adults in the community and health-care settings.”
There are many more studies that you can Google, or you can take my word on it. Carry stuff. It’s good for you.
If you’re an Old Man Conjugate reader, take my word: Do not age quietly and passively.
“Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.”
Dylan Thomas
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Vincere vel mori
C.J. Murphy
September 20, 2024