10 Strangest Exercises that Build Muscle and Improve Functionality

Sure, you can continue building muscle with deadlifts, squats, and bench presses. But if you want to know a few of the strangest exercises that are still great for building muscle and improving functionality, you’ve come to the right place.

When it comes to building muscle and improving functionality, traditional compound movements like squats, deadlifts, and bench presses are staples in any workout routine. However, some unconventional exercises can offer unique benefits and challenge your muscles in ways that traditional movements can’t.

Inspired by a conversation with Jud Lienhard, a fitness expert known for his innovative approach, Thomas DeLauer has compiled a list of 10 strange but effective exercises that will enhance your muscle-building and functional capabilities.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Conventional wisdom often dictates that sticking to basic compound movements is the best approach to building muscle and improving strength. While these exercises are undeniably effective, incorporating unique and unconventional exercises into your routine can offer surprising benefits. These exercises not only target your muscles differently but also improve your overall functionality, stability, and mobility.

Jud Lienhard has inspired many to rethink their movement patterns and incorporate more creative exercises into their routines. His approach challenges the norm and provides a fresh perspective on muscle-building exercises. In this article, we will explore 10 of the most unconventional exercises that might look a bit strange but pack a significant punch when it comes to building muscle and enhancing functionality.

By stepping out of your comfort zone and trying these unique movements, you can break through plateaus, engage different muscle groups, and improve your overall athletic performance. So, let’s dive into these 10 strange exercises and discover how they can help you build muscle and improve functionality.

10 Strangest Exercises that Build Muscle and Improve Functionality

1. Kettlebell Walking Coils

Kettlebell walking coils are an advanced variation of the traditional farmer’s carry. This exercise not only builds muscle but also improves balance, coordination, and functional strength.

How to Perform:

1. Hold a kettlebell in each hand and stand with your feet hip-width apart.
2. Begin walking while simultaneously rotating your torso and swinging the kettlebells in a controlled manner.
3. Focus on maintaining a stable core and proper posture throughout the movement.

Benefits: This exercise enhances your ability to move through different planes of motion, improves core stability, and increases shoulder and grip strength.

2. Bear Crawl Hold

This exercise combines the benefits of a bear crawl hold with the added resistance of band presses, targeting multiple muscle groups and enhancing stability.

How to Perform:

1. Get into a bear crawl position with your knees hovering just above the ground.
2. Place resistance bands under your hands and press down firmly while maintaining the bear crawl hold.
3. Hold this position, ensuring your abs are tight and your back is flat.

Benefits: This movement improves core strength, shoulder stability, and overall body coordination.

3. Zercher Cossack Cross Twist

The Zercher Cossack Cross Twist is a unique lower body exercise that combines the benefits of the Zercher squat and the Cossack squat, targeting the legs, glutes, and core.

How to Perform:

1. Hold a barbell in the crook of your elbows (Zercher position).
2. Perform a Cossack squat by shifting your weight to one leg, keeping the other leg straight.
3. Lower your body until your hip is below parallel, then return to the starting position.

Benefits: This exercise increases lower body strength, flexibility, and stability.

4. Single Arm Push-Ups with Rotation

Single arm push-ups are challenging on their own, but adding a rotational element further engages the core and enhances shoulder stability.

How to Perform:

1. Begin in a push-up position with one hand on the ground and the other resting on your hip.
2. Perform a push-up, then rotate your torso and extend the non-working arm towards the ceiling.
3. Return to the starting position and repeat.

Benefits: This exercise improves upper body strength, core stability, and coordination.

5. Single Arm Power Push-Ups with Bench

This exercise combines the power of a single arm push-up with the stability challenge of using a bench, making it a great movement for upper body strength and power.

How to Perform:

1. Place one hand on a bench and the other on the ground.
2. Perform a single arm push-up, then explosively push yourself up, switching arms in mid-air.
3. Land with the opposite hand on the bench and repeat.

Benefits: This exercise improves upper body strength, power, and coordination.

6. Band “Vacation” Move

The band vacation move is an excellent exercise for creating muscle tension and activating the core without requiring any heavy equipment, making it perfect for travel.

How to Perform:

1. Anchor a resistance band to a sturdy object.
2. Hold the band with one hand and extend your arm in front of you.
3. Create tension by pulling the band and driving down with the opposite hand.
4. Maintain this tension and hold the position for a set amount of time, then switch sides.

Benefits: This exercise improves muscle endurance, stability, and core strength, and is particularly useful when you have limited access to gym equipment.

7. Dumbbell Shoulder Cleans

Dumbbell shoulder cleans mimic real-life movements and is great for developing power, coordination, and functional strength.

How to Perform:

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
2. Lower the dumbbells to your thighs, then explosively lift them to your shoulders.
3. Catch the dumbbells on your shoulders and return to the starting position.

Benefits: This exercise improves power, coordination, and overall functional strength.

8. Single-Arm Ring Rotations

Ring rotations are a dynamic exercise that challenges your upper body strength and core stability, making them a great addition to any functional training routine.

How to Perform:

1. Set up gymnastic rings and hold them with an overhand grip.
2. Perform a body row by pulling yourself up to the rings.
3. At the top of the movement, rotate your body and extend one arm to the side.
4. Return to the starting position and repeat on the other side.

Benefits: This exercise enhances upper body strength, improves core stability, and increases shoulder mobility.

9. A Skips

A Skips are a fundamental drill in athletic training, especially for improving sprint mechanics, coordination, and lower body strength. This exercise helps in developing the necessary rhythm and bounce, which are crucial for efficient running. Properly executed A Skips can enhance your hip flexor strength and running form, making it a valuable addition to any training regimen.

How to Perform:

1. Stand tall with your feet hip-width apart. Keep your core engaged and maintain a neutral pelvis.
2. Begin with a slight hop on your left foot while driving your right knee up to hip level. Your left arm should swing forward naturally as your right arm swings back, mimicking a running motion.
3. Ensure that your knee is at a 90-degree angle and your foot is dorsiflexed (toes pulled up towards your shin). Your thigh should be parallel to the ground, and your opposite foot should stay on the ball of your foot.
4. As you land on your left foot, immediately repeat the motion with the opposite leg, driving your left knee up while hopping on your right foot. Focus on a quick, rhythmic motion, maintaining a bounce with each step.
5. Continue this alternating pattern, moving forward in a controlled manner. Keep your hips tall and avoid leaning back or forward excessively. Ensure that your movements are smooth and coordinated.

Benefits: This exercise improves lower body strength, coordination, and cardiovascular endurance.

10. Scissor Skipping

Scissor skipping is a dynamic plyometric exercise that enhances lower body strength, coordination, and cardiovascular endurance.

How to Perform:

1. Stand with your feet hip-width apart and hold a skipping rope.
2. Perform a skipping motion, alternating your feet in a scissor-like motion.
3. Maintain a steady rhythm and keep your core engaged.

Benefits: This exercise improves lower body strength, coordination, and cardiovascular endurance.

Incorporating these unconventional exercises into your routine can provide a fresh challenge and stimulate muscle growth and functionality in new ways. By stepping out of your comfort zone and trying these unique movements, you can break through plateaus and achieve new levels of strength and performance.

Remember, the key to a well-rounded fitness regimen is variety and consistency. So, give these strange but effective exercises a try and watch your muscle-building and functional capabilities soar.

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