6 – Behind the Neck Push Press.
Do yourself a favour and get onto these now. Why these have remained such a mystery I do not know. If they are good enough for Olympic weightlifters and the world’s strongest man, Pudzianowski, they are good enough for the rest of us. If you haven’t done these before, start light and get the technique down pat cause you can crush your neck or spine if you don’t perform these properly. When done heavy and reps in the 5 or lower vicinity you will start to see some real strength and power develop.
7 – Snatch
Snatching is difficult. It requires coordination, flexibility and power. As a result many of the lifters that have not performed this lift before may find this lift difficult. Persevere with it and gradually work the poundages up and see why if this total list of 5 plus the previous 5 lifts combined for a total of 10 had to be whittled down to one, the snatch would be it. It is the one true lift for all over strength and power.
8 – Powerclean
This lift is also assumed as quite difficult as it does require some level of coordination. Provided your technique is up to scratch, or frankly even if it isn’t, going heavy on this for sets of 3 will develop some serious strength and power throughout the entire body. Is it any wonder the Chigishev’s and Koklayev’s of the world are considered some of the strongest men in the world? These guys can snatch and powerclean the types of weights most lifters can only deadlift. The powerclean is an unbelievable move for building strength in the legs and upper and lower back, the type of which will put you ahead of the pack
9 – The Shrug
The traps are one of the strongest and most powerful forces in the body. Not to mention one of those muscle groups if developed properly just scream one thing,” That guy is strong.” Performing super heavy barbell shrugs in the power rack is something that will develop tendon and ligaments of iron and traps that will lift the house. Don’t be afraid to use lifting straps on these so that you can go beyond what your bare hands can take and create some monster strength by seeking as many reps on as many sets as you can handle on this simple yet effective lift.
10 – Barbell curl
Some of you may argue that the bicep when compared to the rest of the body is only a small muscle group and surely can’t create all over strength. However those of you who have worked up to big poundages on this exercise will agree that when worked to absolute capacity can create some arms that will crush anything that cross their path. If you can get your hands on a thick bar or some Fat Gripz for this exercise you will double if not triple your rates of strength return by working this exercise hard. Developing vice like grip and the ability to curl anything towards your body will further complement the brutal level strength you have been able to achieve from the other 9 lifts that have come before this one.
So there you have it. 10 lifts that if performed with passion and commitment can turn you into a strength God. Go forth and grow!