UKC

What one exercise would you say was best, most efficient for:

Upper body + arms
Back + Abbs
Legs

In reply to The Lemming:

It is UKC, so can I say "climbing"?

Neil

In reply to The Lemming:

yoga

In reply to The Lemming:


Depends on what your goal is. But if it is strength you are after, then deadlift.

In reply to The Lemming:

Rowing does your legs (mostly), followed by back, shoulders, then arms and a tiny bit of your abs. Plus it's great for fitness!

When I played rugby, it was the only gym exercise I ever needed. The only thing is that you need to do it properly... I used to see too many people racing away at 30+ strokes per min using just their arms and back.

In reply to crayefish:

Second rowing for a complete exercise.

Or the turkish get-up for a strength based exercise.

In reply to The Lemming:

The olympic clean and jerk.

In reply to The Lemming:

To cover all that it must be swimming....

In reply to JamButty:

id second rowing, I dont think swimming works the legs enough especially as its in water which reduces the bodyweight factor

In reply to The Lemming:
Another vote for deadlift or clean & jerk, especially if you put the load to ground each time. Having to overcome the load on each rep is massively effective.

Swimming and rowing are relatively easier once the inertia is overcome.

This is in context of what I assume Lemming meant re: "muscular" exercise rather than aerobic (which swimming and rowing would count for much more I guess).

In reply to The Lemming:

Climbing or Kettlebells.

In reply to The Lemming:

Thanks for the replies chaps.

If you were to work on each of the three areas in the OP individually, what separate exercises would you suggest?

In reply to The Lemming:
With no equipment - pull ups, front levers, squats? Just a guess though and there may be some kettlebell type alternative

In reply to The Lemming:

Rowing or Judo.Both give tremendous overall fitness.
As my Judo teacher used to say,when we were all well knacked,NOW the Judo really begins!

To improve balance and technique and attitude. I'd say Tai Chi,by a country mile.

Mitch

In reply to The Lemming:
Do you mean one individual movement for each of your three categories?
For example - a bicep curl for arms (that would obviously be a terrible choice)

In reply to The Lemming:

What do you mean by one exercise? If you mean pressup, squat thrust etc I would go for cycle crunch or maybe burpee. Can't really think of one that does all three though.

In reply to The Lemming:

rowing

In reply to paul mitchell:

Re Judo. Great sport, but it doesn't do a whole lot for your legs. Hips upwards really. That's not to say it doesn't do anything for them, or that having strong legs doesn't help.

In reply to Donnie:

Clean and jerk for sure.

In reply to The Lemming:

I find just standing (balancing) on my balance board has had the most significant effect for a single exercise - and I can do it whilst watching the footy

In reply to The Lemming:


I think you've got your categories a bit wrong there. It should really be legs, chest, back and core. You exercise your arms when you're doing chest and back. If by upper body you mean chest and back then I don't really think there's a single exercise out there - you need to push for your chest and pull for your back.

Based on my categories, I'd go for squats, press ups and pull ups (front grip). All of them do your core to some extent and I think you need a push and a pull for your arms chest and back. (Squats some how seems to both for your legs - if any biomechanics experts out there could explain why I'd be interested)

Will says... http://willgadd.com/functional-movement-4-exercises-that-matter-for-sport-a...

In reply to The Lemming:

a burpee bastard, also known as a bastardo.

begin in a squat position, with hands on floor in front of you.
kick your feet back so fully extended into the press up position.
perform a press up.
immediately bring feet back to starting position.
jump up (off the floor, not just into standing) and perform a proper jumping jack.
down into squat position.


repeat until sick.

In reply to The Lemming:

Dwarf throwing.

In reply to Steve Perry:


It's 2014, for pity's sake, and we're still talking about dwarf throwing. This is completely unacceptable. It's not hard, there's a perfectly reasonable and memorable term, that people of restricted height have put forward. We shouldn't still be using these outmoded terms. For shame.

The word is 'tossing'. Dwarf tossing.

In reply to maisie:


Each to their own, when it comes to dwarfs I'll stick to the word throwing. Ta

In reply to The Lemming:

bench press
bent over rows
squats

These are what I do (alternate dips and bench, and add shoulder press ups and core). Add weight to dips and pull ups if you are feeling lucky...

Dips
Pull ups
Squats

Horses for courses, you have a few opinions. Pick what works for you.

In reply to The Lemming:

Horseriding, uses all of them.

In reply to liz j:

except you end up being an annoying d*ck on the road getting in everybodys. Cant drive, cycle or run past a horse without scaring it. Stupid mode of transport, get a bike!

In reply to owena:

Aren't you a charmer!

In reply to The Lemming:

Deadlift. With great form.

Cheers
LD

In reply to liz j:


For the horse maybe.

In reply to The Lemming:
If you're looking for a single exercise, I'd recommend farmers walks. Grip, arms, back, core, legs, also challenges the CV side of things. Try it with a pair of heavy, thick handled dumbbells.

EDIT: some links

http://www.t-nation.com/free_online_article/most_recent/the_farmers_walk_cu...

http://www.t-nation.com/free_online_article/most_recent/the_secret_of_loade...

Apart from giving you a legal high the deadlift is good for straightening out and giving you a trunk of steel on moves but impressive as it is (see below) as a climber if I was allowed only one exercise it would undoubtedly be pullups on a fingerboard.

From wikipedia

The deadlift is a compound movement that works a variety of muscles groups:
The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding. The gluteus maximus and hamstrings work to extend the hip joint.
The quadriceps work to extend the knee joint. The adductor magnus works to stabilize the legs.

The deadlift activates a large number of individual muscles:

Torso
Front
Abdomen
Rectus abdominis (under aponeurosis)
Abdominal external oblique muscle
Abdominal internal oblique muscle

Back
Iliocostalis
Intertransversarii laterales lumborum
Latissimus dorsi
Levator scapulae
Longissimus
Quadratus lumborum
Rhomboideus major
Serratus posterior superior
Serratus posterior inferior
Splenius cervicis
Teres Major
Trapezius muscle

Legs
Quadriceps
Rectus femoris
Vastus lateralis
Vastus intermedius
Vastus medialis
Hamstrings
Biceps femoris muscle
long head
short head
Semitendinosus
Semimembranosus

Hips
Gluteal muscles
Gluteus maximus
Gluteus minimus
Piriformis
Superior gemellus

Forearms
Flexor digitorum profundus

In reply to The Lemming:

swimming - Butterfly does the lot in one

In reply to The Lemming:

1. Muscle ups
2. chin ups with legs parallel to floor
3. kettlebell swings

In reply to The Lemming:

Kettlebell snatch

cheers
Dave