Self Limiting Exercises- Examples
Note: None of this information should be considered medical advice. Any exercise carries some inherent risk and I recommend talking to your doctor before doing any exercise/strength and conditioning program.
In Part I we explored the concept of using “self limiting” exercises for strength and conditioning for the more grizzled and seasoned first responders/tactical types. I will now provide more examples of these movements categorized as either a push, pull, squat, or hinge. I’ll also cover exercises that in my experience lend themselves to heavier loading and harder training for these professionals. If you’re a new/younger officer or soldier keep reading. All of these movements can still be used in your programming with spectacular results.
Exercise Examples:
Squat Pattern:
Instead of a barbell back squat, we can do:
Goblet Squat
Double KB Front Squat
Front Squat
Zercher Squat
As discussed in the last article these variations place the load in the front of the body, which will challenge the midsection and upper back. These also provide a phenomenal braking mechanism: if the load is too heavy and your form goes...you’ll have to dump the weight. With the back squat, under fatigue you can still often lift the weight in a not so back friendly manner.
Train Hard: Trap Bar Deadlift
Properly executed, the trap bar deadlift is a movement most people can push. The load is in an advantageous position and allows for people to either to do more of a hinge or squat pattern, which can put this versatile movement in either category.
Push Pattern:
Instead of barbell bench press or military press:
Half kneeling press
Kneeling Press (toes on/off the floor)
Single arm overhead press
Single Arm Bench Press
DB Bench Press
Double Kettlebell Overhead Press
Pressing with one arm (or even simultaneously with Dumbbells or Kettlebells) lets the shoulder have a little more freedom of movement instead of being locked in with a bar path. With these overhead variations, assuming one uses full range of motion, we can get the scapula (shoulder blade) to move as you press which is something that doesn’t happen when properly executing the bench press. The half kneeling variation challenges the midsection and provides a great stretch for the hipflexor (a Dan John staple).
Train Hard: Floor Press/Pin Press/Single Arm Overhead Press
The floor press checks the “bench press” fix for those who need it, and despite the shorter ranger of motion it’s a deceivingly effective exercise. Laying on the floor takes away leg drive and if one pauses at the ground in the bottom position you’ll have to press from a dead-stop. Also, assuming you have at least 45lb plates on the bar you probably won’t kill yourself if training alone and miss...which is self limiting (but no promises...have a spotter).
Benching in the rack off pins an inch or two from the chest is also a “safer” (still, spotter preferred) alternative to the bench press when training alone. It requires one to generate force from a dead stop- requiring lots of tension- often leading to better technique. Yes, it’s less range of motion than doing a full bench press but unless you’re powerlifter I don’t think this is a huge disadvantage (especially as we get older). There is nothing inherently wrong with the bench press, but there is value in giving your shoulders a break and working on your ability to generate force from different positions.
Hinge Pattern:
Instead of Barbell Conventional Deadlifts:
Hip Thrusts- with band tension
Single Leg RDL- Various loading
High Handle Trap Bar RDLs- From the ground
Hip thrusts and glute bridges with band tension (both on the hips and around the knees) are great for warming up and even as a primary movement if learning how to hinge. As someone who joined the bionic world, using these on higher volume days has been a game changer to remind my brain how to use all of the musculature around my prosthetic hip as some of it is still numb even 3 years post op.
The high handle trap bar RDL forces you to learn how to create and maintain tension and hinge the weight from a dead stop. Single leg RDL variations are great in warm ups unloaded, and awesome with load as an accessory exercise. Start with supported variations then move to relying on your balance and tension.
Train Hard: Rack Pulls/Bilateral Barbell RDL
Respect where you are at- if you can only get to the top of your knees as you hinge down- STOP THERE. You don’t get a medal for forcing yourself to a position where your lower back rounds. You just get an appointment with a doc.
Pull Pattern:
Instead of high volume pull ups:
Kneeling/half Kneeling Pull Downs/Rows- Various angles
Chest Supported Rows
Dead stop Pull Ups- from kneeling
Pulls Ups combined with hangs/holds
Whatever variation you choose ensure you do the entire range of motion- let your scaps move like they are supposed to around the rib cage. As I have gotten older I think it’s key for happy shoulders.
Dead stop pull ups with rings:
- While kneeling on the ground, have a set of rings low enough that you can grip them and do a pull up from your knees. Another movement that won’t allow you to “bounce” at the expense of your joints.
Borrowing a concept from coauthor Dan John:
- Pull ups with hangs/holds.
If you can do a few pull ups, and you’re older, I recommend trying this:
Hang from the bar for 20-30 seconds, do a pull up, then control your descent. Repeat if you can.
When you can do several, do longer hangs.
Or:
Add holds at the top for 20-30 seconds, then do a very slow controlled negative back to the starting position. Repeat.
You will be shocked at how many pull ups you’ll be able to do if you test yourself after a few weeks of this...WITHOUT your elbows hating you...more on this below.
Train Hard: Whatever doesn’t hurt you (for many rowing variations are the most forgiving)
I think pull ups are trainee dependent as we get older. I love doing weighted pull ups. However, I learned that if I get stupid with the volume or I rush the sets I sometimes suffer from MAPS- middle aged pull up syndrome. MAPS is Dan’s concept that older people tend to piss their elbows off with too much pull up volume. In my late thirties I think Dan is 100% correct on this.
I think it’s usually ego driven. One workout I wore a 30lb vest and wanted to see how fast I could 5 x 5 with that load. It was the later sets where I strained at the top to get the last rep or two- that was when the pain showed up that took months to go away. Full disclosure, I also needed surgery for other issues with one elbow, but the pain was starting to show up in the other side as well.
I saw the same pattern with my buddy who is a driven graybeard. He set a lofty goal of doing 30 pull ups straight in his mid/late forties at a body weight of 230. I warned him of my experience. A few weeks later he’s at the doctor’s office with severe tennis elbow. My point? If high rep pull ups don’t hurt you...do them. Leave a rep in the tank 90% of the time, and pay attention to your technique/volume.
Sample 4 week program of how this all comes together will be in Part III.