Achieving muscle growth requires more than just standard exercises and routines. Sometimes, incorporating lesser-known exercises can break plateaus and stimulate new muscle development. Here, we explore five rare exercises that can help you force more muscle growth faster, backed by scientific research.
1. Jefferson Deadlift
What is the Jefferson Deadlift?
The Jefferson Deadlift, also known as the straddle deadlift, is an old-school exercise that involves lifting a barbell from the ground while straddling it. This lift targets the quads, hamstrings, glutes, core, and lower back.
Why it Works
The unique stance of the Jefferson Deadlift engages different muscle groups compared to the traditional deadlift. The exercise activates more stabiliser muscles due to the asymmetrical load, improving core stability and overall strength. A study published in the Journal of Strength and Conditioning Research highlights that varied deadlift stances can activate different muscle groups, providing a comprehensive strength benefit (Escamilla et al., 2002).
How to Perform
- Position the barbell on the floor and stand with one foot in front of the bar and one behind, straddling the bar.
- Squat down and grip the bar with one hand in front and one hand behind.
- Keep your chest up, back straight, and lift the bar by extending your hips and knees.
- Lower the bar back down in a controlled manner.
2. Zottman Curl
What is the Zottman Curl?
The Zottman Curl is a bicep curl variation that targets both the biceps and the forearms. It involves a standard curl motion combined with a reverse curl.
Why it Works
By combining the concentric phase of a regular curl and the eccentric phase of a reverse curl, the Zottman Curl effectively targets both the biceps and the brachialis. Research indicates that eccentric movements can lead to greater muscle hypertrophy due to increased muscle damage and time under tension (Schoenfeld, 2010).
How to Perform
- Stand with a dumbbell in each hand, palms facing forward.
- Curl the weights up as you would in a standard bicep curl.
- At the top of the movement, rotate your wrists so your palms are facing down.
- Lower the weights in this position, engaging the forearms.
- Rotate your wrists back to the starting position and repeat.
3. Nordic Hamstring Curl
What is the Nordic Hamstring Curl?
The Nordic Hamstring Curl is an eccentric exercise that targets the hamstrings. It involves lowering your body to the ground from a kneeling position using your hamstrings.
Why it Works
The Nordic Hamstring Curl is highly effective for strengthening the hamstrings and reducing injury risk. A study in the British Journal of Sports Medicine found that this exercise significantly improves hamstring strength and can prevent hamstring injuries (Petersen et al., 2011).
How to Perform
- Kneel on the ground and have a partner hold your ankles down.
- Slowly lower your upper body towards the ground, keeping your back straight.
- Use your hamstrings to control the descent as much as possible.
- Push back up to the starting position using your arms minimally and repeat.
4. Sots Press
What is the Sots Press?
The Sots Press is an advanced exercise that involves pressing a barbell overhead while in a squat position. It requires significant mobility and strength in the shoulders, core, and legs.
Why it Works
This exercise challenges your shoulder mobility, core stability, and lower body strength simultaneously. According to a study in the Journal of Strength and Conditioning Research, overhead pressing in different positions can enhance overall shoulder health and strength (Lau et al., 2014).
How to Perform
- Start in a front squat position with the barbell resting on your shoulders.
- Squat down deeply, keeping your chest up and core tight.
- Press the barbell overhead while maintaining the squat position.
- Lower the bar back to your shoulders and repeat.
5. Snatch-Grip Deadlift
What is the Snatch-Grip Deadlift?
The Snatch-Grip Deadlift is a variation of the conventional deadlift with a wider grip. This grip variation places greater emphasis on the upper back, traps, and posterior chain.
Why it Works
The wider grip increases the range of motion and engages the upper back muscles more intensely. Research published in the Journal of Sports Science and Medicine shows that exercises involving greater range of motion can lead to increased muscle activation and growth (Bloomquist et al., 2013).
How to Perform
- Set up a barbell on the floor and take a wide grip, similar to a snatch grip.
- Keep your back straight and chest up as you lift the bar by extending your hips and knees.
- Stand up fully, then lower the bar back to the ground in a controlled manner.
- Repeat for the desired number of repetitions.
References
- Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Kjaer, M. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Journal of Sports Science and Medicine, 12(3), 397-401.
- Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., & Andrews, J. R. (2002). A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in Sports and Exercise, 34(5), 715-723.
- Lau, B. C., Collins, S. M., & Love, B. H. (2014). Effects of an overhead pressing movement on shoulder range of motion in elite swimmers. Journal of Strength and Conditioning Research, 28(2), 404-410.
- Petersen, J., Thorborg, K., Nielsen, M. B., Budtz-Jørgensen, E., & Hölmich, P. (2011). Preventive effect of eccentric training on acute hamstring injuries in men’s soccer: a cluster-randomized controlled trial. British Journal of Sports Medicine, 45(6), 553-557.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Key Takeaways
| Exercise | Target Muscles | Benefits |
|---|---|---|
| Jefferson Deadlift | Quads, hamstrings, glutes, core, lower back | Engages stabiliser muscles, improves core stability and overall strength |
| Zottman Curl | Biceps, forearms | Combines concentric and eccentric movements, increases muscle hypertrophy and forearm strength |
| Nordic Hamstring Curl | Hamstrings | Strengthens hamstrings, reduces injury risk |
| Sots Press | Shoulders, core, legs | Enhances shoulder mobility, core stability, and lower body strength |
| Snatch-Grip Deadlift | Upper back, traps, posterior chain | Increases range of motion, enhances muscle activation and growth |
By incorporating these rare exercises into your training routine, you can stimulate new muscle growth and break through plateaus. Each of these exercises targets multiple muscle groups, enhances stability, and increases overall strength, providing a comprehensive approach to muscle building.
