Get the biggest payoff with the lowest risk with these 5 exercises

What strength-building exercises deliver the biggest payoff with the lowest risk? 

See the bottom for pro tips, and save these for future reference. Feel free to share with pals. 

These are our top 5 by movement pattern: 

#1 Squat - DB Goblet Squat

#2 Upper pull - DB Row

#3 Knee dominant - DB or Bodyweight Step-ups

#4 Upper vertical push - DB 1-Arm Overhead Press

#5 Hinge - DB Hip Thrust 

What do we mean by “biggest payoff?” 

These can deliver an outstanding stimulus to build strength and overall functional fitness with minimal equipment.  

What do we mean by “lowest risk?” 

These are simple and effective and can be done safely by most people with minimal risk of injury. 

Some pro-tips for each… 

#1 DB Goblet Squat - keep elbows tight to ribs and DB nestled against your chest

#2 DB Row - table your back, pelvis square to floor and bench, keep the heel of back foot up

#3 DB or Bodyweight Step-ups - get your full foot on the top of the step and drive your weight thru your heel

#4 DB 1-Arm Overhead Press - use a kickstand stance with toe even with back of front foot - minimizes pelvic or shoulder tilt or leaning back

#5 DB Hip Thrust - to get the DB on your lap, spoon it and then roll back with it 

What exercises would you add? 

By minimizing risk and optimizing the payoff, we help our members stay stronger than their excuses.