Great Complements: Six Supportive Exercises Worth Doing

When it comes to strength training, I strongly advocate focusing on fundamental movement patterns: squatting, hinging, lunging, pushing (horizontal and vertical), pulling (horizontal and vertical), and carrying. This includes both bilateral (using two arms or two legs) and unilateral (one-sided) variations. These staple movements should make up the framework of a sound training program regardless of your level of fitness or experience.

In addition, I find it useful to include certain innovative, effective, and deceptively challenging exercises as complements to these staple movements. Make no mistake, while these exercises are less commonly used, they will have a positive carryover to the other movements in your training program, your everyday life, and your sport (if that context is relevant to you).

Here are six powerful, often-overlooked exercises worth incorporating into your routine: two that strengthen the feet, two that target the glutes, and two that address shoulder health.

Feet No. 1: Kettlebell Transfers From Single Leg Half-Squat

This exercise strengthens the muscles in the foot and lower leg, and will help you learn how to develop and maintain the ever-important tripod base (when you connect to the ground through the outer ball of your foot and your outside toes, inside ball of your foot and your inside toes, and a point near the back middle of your foot). Due to being performed in a half-squat position, this exercise also strengthens the quads, hamstrings, and glutes, and develops lumbopelvic stability as the kettlebell transfer forces the core muscles to work to prevent the spine, torso, and hips from rotating. You do not need to go heavy to make this exercise challenging and effective.

I got this idea from performance specialist Joel Seedman, PhD, founder of Advanced Human Performance. I'd been doing a similar variation for ages, but from more of a standing position, and I like the addition of the half-squat position.

Key Points:

• Grab a kettlebell and get into a partial squatting stance. The deeper you go, the more you will feel your lower body and glutes.
• Establish a tripod foot base. Imagine you are trying to suction or screw your foot to the ground. Maintain this grippy base for the duration of the exercise.
• While maintaining this position, slowly pass the kettlebell from one hand to the other, moving through whatever range still allows you to maintain proper form. The further away from the midline of your body the kettlebell travels, the more challenging the exercise will be.
• For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso, hips, or spine to rotate.
• Your knee should remain in line with your toes, and should not cave in or fall out. Also, in many instances, it is perfectly ok if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground.
• Figure out what works and feels best for you, but before each "transfer" I like to take a deep breath in (360 degrees of air around the spine), brace the core (a 360-degree brace in all directions), tuck the ribs towards the hips, and squeeze the glutes. While you should "reset" between each rep, aim to maintain the core and glute tension, and the body positioning, for 100 percent of the exercise.
• Make this exercise easier by using a lighter kettlebell, or by using a shorter, tighter range of motion.
• Make this exercise more challenging by using a heavier kettlebell or by using a larger range of motion.

Feet No. 2: Landmine Anti-Rotational Flies From Single-Leg Stance

Like the exercise above, this unique exercise strengthens the muscles in the foot and lower leg, and will help you learn how to develop and maintain the ever-important tripod foot base. This exercise also develops lumbopelvic stability and is extremely anti-rotational in nature as your core muscles must work to prevent your spine, torso, and hips from rotating.

Key Points:

• Set up a barbell so it is lengthwise and is resting against a secure (or no-slip) surface, and is in line with the center of your body. If you have a landmine attachment, you can use that.
• Establish the same tripod foot base I described in the exercise above.
• While maintaining this position, slowly perform a fly, then return the barbell to the midline of your body, and perform a fly using the opposite arm. Go to a range that allows you to maintain proper form. The further away from the midline of your body the barbell travels, the more challenging the exercise will be.
• For the duration of the exercise, your head, torso and hips should remain in a stacked position, and your knee should remain in line with your toes. Do not allow your knee to cave in or fall out. Also, do not allow your torso, hips, or spine to rotate.
• Figure out what works and feels best for you, but before each fly I like to take a deep breath in (360 degrees of air around the spine), brace the core (a 360-degree brace), tuck the ribs towards the hips, and squeeze the glutes. While you should "reset" between each rep, aim to maintain the core and glute tension, and the body positioning, for 100 percent of the exercise.
• Make this exercise easier by using a lighter kettlebell, or by using a shorter, tighter range of motion.
• Make this exercise more challenging by using a heavier kettlebell or by using a larger range of motion.

Glutes No. 1: Lateral Step-Ups

This awesome exercise strengthens and develops the quads, glutes, and hamstrings, and also helps improve the stability of the lower leg and foot. Holding a weight on one side of the body also makes this a challenging and effective anti-lateral flexion core stability exercise and strengthens the obliques. In order to keep your torso level, your obliques and anterior core on the nonweighted side will be forced to work much harder.

Key Points:

• Stand on a box or step with one foot. Your nonworking foot should be on the side of the box, and slightly further away than it would be if you were performing regular step-ups. Figure out what foot width works and feels best for you.
• Hold onto a weight on the opposite side of your body as your working leg.
• Form the same tripod foot base as in the previous exercises.
• Before you begin, take a deep breath in (360 degrees of air around the spine), brace your core (a 360-degree brace in all directions), and tuck your ribs towards your hips (close the space in your midsection).
• Now press through the leg that's on the box to initiate the movement. When you are performing the step-up, your body should travel in both a vertical and lateral direction, but when you are approaching the top position and are about to lock out, your body should then only be traveling in a vertical direction. (Film your reps to see what I mean.)
• Slowly lower yourself down to the ground, and do so with complete control. Don't just let loose and drop down.
• As for your breathing, figure out what works and feels best for you. I prefer to exhale as I am completing the step-up component (but not before I have stepped). I like to inhale before I lower myself down.
• Keep the weight in a stable position by driving your working arm down into your side. Pretend you are crushing something in your armpit.
• For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or one side of your hip to drop prematurely. Your hips should remain level (I love to use a water-glass analogy: Don't let the water spill!).
• Keep your knee in line with your toes (i.e., don't allow your knee to dip inward or fall outward; this may mean lowering the height of the box for the time being). It is perfectly ok if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground.
• The leg that is on the step or box should be doing close to all of the work. One trick that really helps is to pick up the toes of the nonworking leg and to never allow them to touch the floor (or the inside of the shoe). This makes "cheating" and pushing off with the non-working leg much tougher.
• Make this exercise easier by using a lower box or step, or by using less weight.
• Make this exercise more challenging by increasing the length of the eccentric (or lowering) phase, by using a higher step/box, or by adding more weight.

Glutes No. 2: Band-Resisted Lateral Toe Taps From Bear-Crawl Position

This exercise develops glute strength, lumbopelvic stability, and shoulder and scapular stability (both remain in a fixed position).

Key Points:

• Place a resistance band just above your knees. There should be tension in the band for the full duration of the movement.
• Get into a bear-crawl position. Your head, torso, and hips should be in a stacked position.
• Place your thighs so that they are in a vertical position, bend your knees, and keep them a few inches above the floor.
• Your shoulders should be above your hands. Open your fingers and pretend you are trying to suction or screw them to the floor.
• For the duration of the exercise, keep your core braced (a 360-degree brace in all directions), and ribs tucked towards your hips. Figure out what breathing works and feels best for you.
• Now perform toe taps in multiple directions. Once you return to the starting position, repeat using the opposite side, or you can perform all reps using one side before switching.
• Be sure to engage the glute on the nonworking side, not just on the working (or moving) side.
• In terms of your shoulders and shoulder blades, do not mindlessly hang out here. Press your body away from the floor and protract your shoulder blades (that is, move them away from the spine).
• For the entirety of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
• Make this exercise easier by using a band with less resistance or by using no band.
• Make this exercise more challenging by using a band with more resistance.

Shoulder No. 1: Single-Leg Bear Crawl Hold + Single Arm Landmine Anti-Rotational Flies

This innovative and challenging exercise is highly anti-rotational in nature and develops lumbopelvic stability, controlled mobility of the shoulder and scapular on the side that is performing the fly, and shoulder and scapular stability on the side that is planted. The single-leg stance also strengthens the muscles in the lower leg and foot.

Key Points:

• Get into a bear-crawl position with your hands planted and your shins horizontal. Your head, torso, and hips should be in a stacked position.
• Place your thigh so it is in a vertical position, bend your knee, and keep it a few inches above the floor. Lift your other leg, bend your knee, and maintain this position for the duration of the exercise. Your glutes will play a big role in your ability to maintain this position.
• Now grab the barbell with your hand on the same side of your body where the leg is elevated. If you want to make this exercise easier, adopt a contralateral (versus ipsilateral) stance where the arm and foot on the opposite sides of your body are in contact with the floor.
• Perform a fly and roll the barbell laterally. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movement and return the barbell to the starting position.
• As for the non-working side, do not mindlessly hang out on your shoulder/shoulder blade. Press your body away from the floor and protract your shoulder blade (move it away from the spine).
• For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or torso or hips to rotate.
• Figure out what works and feels best for you, but before each fly I like to take a deep breath in (360 degrees of air around the spine), brace the core (a 360-degree brace), tuck the ribs toward the hips, and squeeze the glutes. While you should "reset" between each rep, aim to maintain the core and glute tension, and body positioning for 100% of the exercise.
• Make this exercise easier by performing the exercise bilaterally (on two feet).
• Make this exercise more challenging by increasing the range of the fly, or by adding band resistance.

Shoulder No. 2: Hanging-Band-Resisted Psoas Marches With Additional Band Resistance Around Wrists

While this is a psoas march, the additional band resistance around the wrists really increases the demands of the scapular area, and the muscles around the shoulder blades must work to maintain the scapular retraction. This exercise also develops lumbopelvic stability, and grip strength. All of the above will have a positive carryover to your pull-up performance.

Key Points:

• Place one band around your wrists, and another band around your feet (around your laces). Make sure the tension remains for 100 percent of the exercise.
• Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder-width apart. You can also use a neutral grip where your palms are facing one another. Figure out what grip works and feels best for you.
• Set your body so it is in a relatively straight line from your head to feet (or adopt a slight hollow body position).
• Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blades together and down (bring each shoulder blade in towards the spine and down towards the opposite hip). Do not lead the movement with your arms. Hold this position. While in this position, lightly press your forearms out against the band, and you should feel the muscles around your shoulder blades even more.
• Your elbows should be close to fully extended, but not hyperextended.
• Before you go, brace your core (a 360-degree brace), and tuck your ribs towards your hips.
• Now perform a "march" and bring your knee up to a range where you are able to maintain proper form. Lower with complete control.
• While you want to maintain tension and body positioning for the duration of the set, "reset" between each rep, particularly the brace.
• For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend or go into excessive flexion, or ribcage to flare.
• Figure out what breathing works and feels best for you.
• Make this exercise easier by using bands with less resistance or by using no bands.
• Make this exercise more challenging by using bands with more resistance.

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Hope you employ these worthy additions to a classic movement-pattern lineup! Do you appreciate Callaway's fierce attention to detail in the way she coaches? The level of thought she puts into exercise selection?

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Each phase of the program includes exercises that improve technique, upper-body strength, muscle tone, stability and mobility, glute strength, core strength, and even lower-body strength (because that matters, too, for this goal!). Every exercise includes detailed written descriptions and video demonstrations so that no matter where you are in your pull-up journey, you have the information you need to excel.

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