Single best exercise

Mike ODonnell · 01-09-2007, 11:35 AM

Taken from Poliquin on T-nation.......agree? disagree? If disagree...what would you say is?

The Single Best Exercise?

Q: Looking around most gyms, what's the most beneficial but neglected exercise you can think of?

A: The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.

If you told me you were going to jail and only had a barbell and didn't want to get raped in the showers and could only do one exercise to put mass and strength on, then I'd tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn't have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you'll be doing reps above three, but don't use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that.

Steve Shafley · 01-09-2007, 11:44 AM

I'm afraid that I couldn't concur.

It's a good exercise, though, no doubt.

Mike ODonnell · 01-09-2007, 11:52 AM

Steve, what would your vote be? The Oly snatch?

Steve Liberati · 01-09-2007, 01:01 PM

I believe the CrossFit Journal refers to the Snatch as the "King of All Exercises." So I'm sure the snatch deadlift is definately one of the top.

In my opinion the squat is single-handily the best exercise, period. With our legs making up the bulk of our bodyweight, heavy squats tax our nervous system like no other. I think testosterone just oozes from my pores after a few heavy sets of squats. If I had to pick one, squats would definately be it.

Mike ODonnell · 01-09-2007, 01:19 PM

Steve L,

I do agree the full Oly snatch is the king as you get the deadlift, explosion upwards, squat under, overhead hold....so much.

I did find the snatch elevated DL interesting as it requires you to go just as deep as a squat, while also requiring the back and upper body to move the load. Seeing how I DL more than I can snatch, I think my body would get more response from the DL (that is until I can learn to snatch better...a goal in 2007)

Dave Van Skike · 01-09-2007, 01:23 PM

For me, the critical parameter is FUN. Ergo....Snatch.
Any kind, dumbell, barbell, kettebell. Any receiving position, squat, power or split. I loves the snatch.

Plus, once the weigth is up there, you are going to get some form of squat along with it. DJ treatise on overhead squating is the definitive work on that subject.

Steve Shafley · 01-09-2007, 01:43 PM

For me, the squat gets the love.

And not the front squat either. The plain old back squat done with the bar in a comfortable position, and the feet in a comfortable stance.

Why?

Damn near twenty years ago, a skinny college freshman, who didn't have anything else to do but run 5ks, jump rope, and hit the heavy bag, started lifting weights. His girlfriend laughed at his results, saying "You're getting bigger arms and a bigger chest, but you have chicken legs!"

The next day he started squatting. 2 weeks later he had visual results.

He dumped that negative bitch, and went on to great things. Like join a local fraternity, and play rugby. And hang out with "Chico" type girls, though never hardcore enough to need Cipro, like the PMenu's founder.

Dave Van Skike · 01-09-2007, 02:13 PM

Quote:

Originally Posted by Steve Shafley

For me, the squat gets the love.

And not the front squat either. The plain old back squat done with the bar in a comfortable position, and the feet in a comfortable stance.

Why?

Damn near twenty years ago, a skinny college freshman, who didn't have anything else to do but run 5ks, jump rope, and hit the heavy bag, started lifting weights. His girlfriend laughed at his results, saying "You're getting bigger arms and a bigger chest, but you have chicken legs!"

The next day he started squatting. 2 weeks later he had visual results.

He dumped that negative bitch, and went on to great things. Like join a local fraternity, and play rugby. And hang out with "Chico" type girls, though never hardcore enough to need Cipro, like the PMenu's founder.

Nicely put. Can I change my answer?

Steve Shafley · 01-09-2007, 02:57 PM

Remember...don't go so far as needing Cipro.

Cassidy Drake · 01-09-2007, 03:04 PM

Power clean and press would be mine. Not sure why, as there are many good options out there. Put to be able to get a pull, catch, and press in one exercise takes the cake for me, if I had to only choose one exercise that is.