4 “Always Ready” Exercises Everyone Should Know

Do you want to be ready for anything? Do you want to be ready to push one more ridge when you see that bull of a lifetime? Do you want to be ready to keep up with your kids? Or do you want to be ready to save your own life or be ready to help a friend in an emergency?

Then you want to make sure in addition to mastering the fundamentals that you also add some unconventional training movements to your routine. Spend some time at least once per week dedicated to focusing on asymmetrical or full body movements that challenge you mentally and physically, here are a few everyone should know:

 

 

The Asymmetrical High/Low Farmer Carry 

Movement in the real world is not symmetrical, so don't train with perfectly balanced barbells all the time. This farmer carry variation challenges your transverse plane and stabilization in a way never possible with a squat.  For an extra challenge after you master this movement add a walking lunge for a real treat. 

 

The Reverse Lunge and Press

Nearly all real world scenarios are going to require your upper body to work at the same time as your lower body.  This requires coordination and your heart needs to pump blood north and south. The reverse lunge and press will build a big heart, boulder shoulders, and incredibly strong legs all at the same time.  After you master this movement add an extra challenge by making it asymmetrical, pressing just on heavy dumbbell each lunge. 

 

Weighted Bulgarian Squat

Arguably one of the best exercises you can do to develop strong quads and hip flexors for the mountains. The Bulgarian is a single leg movement so it can correct some muscle imbalances you are seeing in your squat.  Plus you are getting added grip strength, balance and stabilization from holding the heavy dumbbells. Make sure you try both variations, standing straight up and also hinging forward to target both the posterior and anterior chain in the legs. 

 

Pull-ups and Weighted Pull-ups

There are few movements as tried and true as the pull-up for true physical preparedness, upper body strength and being ready for anything.  MTNTOUGH pull-ups have no kipping, so make sure you aren't swinging and keep the movement strict.  Once you master this movement add some weight and lower the reps for an extra challenge.  

 

 

 
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MTNTOUGH Fitness Lab located in Bozeman, MT, has established itself as the elite source for improving mental toughness, physical preparation, and performance research for the backcountry hunter, military, and first responder athlete.

They have assembled an impressive team for this task, including Alex Fichtler (Former US Navy SEAL), Ara Megerdichian (US Army Ranger, Lieutenant Colonel and former West Point Instructor), and Jimmy Alsobrook (Mountain Training Legend & National Academy of Sports Medicine Certified Personal Trainer).

Lifelong backcountry hunter and MTNTOUGH’s founder, Dustin Diefenderfer, explains, “ We strive to find out what makes the excellent tick, and what gives them the indomitable, never quit, next ridgeline mentality and strength. We study it, measure it, test it, unpack it and then teach it to others.”

Lifelong backcountry hunter and MTNTOUGH’s founder, Dustin Diefenderfer, explains, “ We strive to find out what makes the excellent tick, and what gives them the indomitable, never quit, next ridgeline mentality and strength. We study it, measure it, test it, unpack it and then teach it to others.”