8 Ancient Exercises For Modern Strength

Sometimes, the latest gym equipment isn’t really what we most need, to train good human movement:

Be strong, mobile, capable

Consider:

• Wall reachbacks: from ancient arching routines, this modern version trains spinal extension, counteracts desk posture, strengthens your spine and shoulders, and more.
• Arm spirals: from martial arts warm-ups, this one builds shoulder mobility with control, links breath and movement, and improves upper body mobility.
• Wu bounce: a martial arts bouncing drill, this develops elastic strength, tendon resilience, and flexibility. It’s good to start gradually and work up.
• Horse stance flow: a very old one, which builds isometric leg strength while keeping your upper body mobile, and teaches a good tension/relaxation split.
• Sumo ground squat: inspired by sumo and farm labor, this squat strengthens the hips, knees, ankles, and teaches deep ground control.
• Loaded bear crawl: primal crawling with added load, this trains total body strength, core stability, and grip—in short, it builds versatile real-world strength.
• Predator crawl: a hunting-based movement which integrates shoulders, core, and hips; it builds endurance and counter-coordination. You can load with sandbag or drag weight.
• Primal roll and rise: a prehistoric ground-to-stand movement, which connects your spine, hips, shoulders, improving balance and being a good indicator of longevity.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

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The Most “Bang For Buck” Mobility Exercises

Take care!