12 New Exercise Variations to Try This New Year

New Year New Me”. If you’ve been stuck on the same old same old squat bench and dead routine for a decade now, here’s 12 exercises to try in the new year to change things up.

– Zydruna’s Press (Think of combining the overhead press with a plank and that’s the Zydruna’s press. These will humble you)

– Zercher Squat (Alright so you thought the squat was hard, then you thought the front squat was hard, now see how squatting while supporting the weight in the crooks of your elbows feels. Sidenote: I’d recommend trying this with an axle bar before even considering a standard barbell. For your elbows sake.)

– Stone/Sandbag Load (Most primitive exercise we got. Stare down a heavy object and pick it up. Doesn’t even have to be a perfect and spherical atlas stone. Go find your nearest stone and pick it up. Simple.)

– Farmers Walks (Cardio and strength training wrapped up into one great package. And now you can stop doing those silly wrist curls to try and strengthen your forearms)

– Front Carries (Takes the stone idea up a notch. Pick something up and take it for a walk. Get creative here you can use just about anything for a front carry.)

– Spoto Press (So you’re used to touching your chest for every rep of bench press and now you’re telling me not to? What gives? Just trust me here, give it a try.)

– SSB Squat (Can’t quite call these a front squat, can’t quite call them a back squat. They are uniquely their own. Easily one of my favorite lifts)

– Pallof Press (Upon first look this exercise simply doesn’t look like it should work. But it does. One of the best rotational core exercises there is)

– Sled Push (Really not much to say here. Sled push’s make conditioning fun. Load up some heavy weight and you’ve got a way to build up dem legs too.)

– Tire Flips (Another hard to describe lift. Not a squat. Not a deadlift. But still kinda feels like both? All I know is these are fun. And it looks badass on Instagram so like…come on…)

– Hammer Swings (Looking for that exercise to let out all the pent-up frustration. These are that exercise.)

– Throw Stuff (Now ideally you’ll do this with med balls and sandbags made to be thrown. But I get it. Things happen. This is a judgement free zone don’t worry.)

Matt Molloy

Matt Molloy

I'm a graduate the University of Pittsburgh with a major in Exercise Science. I’m a local guy (North Penn) and athletics has dominated my life. I've led teams in basketball, baseball, soccer, golf and my passion, long distance running. I've been strength training for 6 years with a focus in power-lifting but have recently stretched to strongman since joining the pride here at the Den. When I’m not in the gym I enjoy, spending time with my friends, music, and relaxing and playing some video games.