Looking to break out of your workout rut? If you’re a fitness enthusiast tired of the same old bench presses and squats, these five underrated exercises deserve a spot in your routine. They build functional strength that translates to real-life activities while targeting multiple muscle groups simultaneously. In this guide, we’ll explore how Turkish Get-Ups develop core stability and shoulder strength, why Farmer’s Carries build grip strength and overall endurance, and how Landmine Exercises offer joint-friendly alternatives to traditional barbell movements.
Why These Exercises Deserve More Attention
The Science Behind Underrated Movements
Those fancy machines and popular exercises get all the glory, but science backs up why these overlooked movements deserve your attention. When you perform exercises like Turkish get-ups or farmer’s carries, you’re activating multiple muscle groups simultaneously, creating what researchers call “high neural demand.” This means your brain has to work overtime to coordinate everything, leading to better overall strength gains.
Studies show these compound movements trigger a more significant hormonal response compared to isolated exercises. Your body releases more testosterone and growth hormone when you challenge it with complex, multi-joint movements.
Common Misconceptions About Strength Training
“You need to focus on bench press, squats, and deadlifts exclusively.”
Not true. While the “big three” are effective, limiting yourself to just these movements creates muscular imbalances and neglects essential movement patterns.
“More weight always equals better results.”
This myth has damaged countless shoulders and backs. The quality of movement and full range of motion matter more than the plates you stack.
“You need fancy equipment for real strength.”
Some of the most challenging exercises require minimal or no equipment at all. Your body doesn’t know the difference between an expensive machine and your bodyweight when properly leveraged.
Benefits Beyond Muscle Growth
These underrated exercises deliver benefits that extend far beyond just building muscle:
- Improved movement patterns that translate to daily activities
- Enhanced grip strength (a surprisingly accurate predictor of overall health)
- Better joint stability and reduced injury risk
- Increased proprioception (your body’s awareness of itself in space)
- Mental toughness from mastering challenging movements
The overlooked exercises we’re about to explore train your body as an integrated system rather than isolated parts. They build practical, functional strength that makes everything from carrying groceries to playing with your kids easier.
Turkish Get-Ups: The Ultimate Full-Body Movement
Proper Form and Technique
The Turkish Get-Up looks intimidating, but break it down step by step and you’ll master it faster than you think.
Start lying flat on your back, right arm extended toward the ceiling, holding a kettlebell (or even just your fist when learning). Left arm and leg stretched out at 45-degree angles.
Roll onto your left elbow while keeping eyes locked on the weight. Push through your left hand to sit up. Thread your right leg back, knee touching the ground behind you. Now here’s where people mess up – don’t look down! Keep your eyes on the weight.
From the kneeling position, stand up by driving through your front heel. Reverse the entire sequence to return to the floor.
Common mistakes? Letting your shoulder shrug up to your ear, breaking eye contact with the weight, or rushing through positions. This isn’t a race—it’s precision work.
Muscle Groups Targeted
The Turkish Get-Up isn’t playing around. It hits virtually everything:
- Shoulders: Constant stabilization throughout the entire movement
- Core: Every inch of it works to keep your spine aligned
- Glutes: Powering you up from the floor
- Hamstrings and quads: Supporting the transitions
- Grip strength: Try doing these regularly and watch your grip strength skyrocket
But what makes this exercise truly special is how it trains movement patterns, not just muscles. You’re building coordination, stability, and mobility while strengthening your entire body.
Progression Options for Beginners
Not ready for the whole move with the weight? No problem.
- Master the naked get-up first (no weight at all)
- Use a shoe balanced on your fist instead of a kettlebell
- Try a super lightweight (even 2-5 pounds works)
- Practice just the first half of the movement until comfortable
The biggest mistake beginners make is grabbing too much weight too soon. Your form will fall apart, and you’ll miss all the benefits.
Take your time learning each transition point. Feel stuck? Pause the movement at each position and check your alignment before continuing.
How to Incorporate Into Your Routine
The beauty of Turkish Get-Ups is their versatility. Here’s how to use them:
- As a warm-up: 1-2 per side with light weight to prime your body
- Strength focus: 3-5 per side with challenging weight
- Endurance builder: 10 minutes of continuous alternating get-ups
I love programming these early in workouts when you’re fresh and focused. They demand your full attention.
For a killer combo, pair them with swings in a brutal but straightforward workout:
- 5 Turkish Get-Ups per side
- 50 Kettlebell Swings
- Rest 2 minutes
- Repeat 3-5 times
Do these twice weekly and you’ll build strength that translates to everything else you do, inside and outside the gym.
Farmer’s Carries: Building Functional Strength
Equipment Options and Variations
Want to know what makes farmer’s carries so awesome? You can do them with practically anything heavy. Seriously.
Got dumbbells? Perfect. Kettlebells? Even better. No fancy equipment? Grab a couple of water jugs or loaded grocery bags.
Here’s what works best:
- Traditional: One heavy dumbbell or kettlebell in each hand
- Suitcase carry: Single weight on one side only (brutal for obliques)
- Trap bar carry: Use a hex bar for heavier loads (your grip will thank you)
- Odd objects: Sandbags, buckets of water, or those awkward, heavy items you need to carry in real life
The beauty is in the simplicity. No complicated movements or fancy gear required—pick up something heavy and walk.
Core and Grip Benefits
Your forearms will be on fire the first time you try these. That’s your grip strength developing in real-time.
But here’s what most people miss: farmer’s carries are a core exercise disguised as an arm workout. Your midsection works overtime to stabilize your spine while you walk.
Think about it—when you’re loaded with weight, your body has to fight against:
- Side-to-side swaying
- Forward lean
- Rotation with each step
Your abs, obliques, and deep stabilizing muscles are working nonstop. This translates directly to better posture, stronger lifts in other exercises, and real-world strength.
How Heavy Should You Go?
Here’s the real talk—most people go too light. If you can walk for 2 minutes without setting the weights down, they’re not heavy enough.
Start with about 25-30% of your bodyweight in each hand. Can’t manage that yet? No problem. Begin with what you can handle for 30-40 seconds of walking.
The sweet spot:
- Heavy enough that your grip is challenged
- Light enough that you maintain perfect posture
- The weight that causes you to struggle at 30-40 seconds
Try 3-4 sets of 30-40 yard walks with 60-90 seconds rest between sets. Your body will tell you if you need to adjust.
Remember, this isn’t a cardio exercise—it’s a strength movement. If you’re not gritting your teeth by the end of each set, go heavier next time.
Landmine Exercises: Versatile and Joint-Friendly
Setting Up Without Specialized Equipment
No fancy landmine attachment at your gym? No problem.
Grab a barbell and wedge one end into a corner where two walls meet. For extra protection (and to avoid angry looks from gym staff), wrap a towel around the end that touches the wall.
At home? Just stick one end of your barbell in a tennis ball that you’ve cut open, or nestle it between two heavy dumbbells on the floor. The goal is to anchor one end while the other moves freely.
Total-Body Landmine Movements
The beauty of landmine training? It works everything.
For the lower body, try landmine squats and split squats. They’re killer for quads and glutes while being gentler on your back than traditional barbell squats.
Upper body? Landmine presses hit your shoulders, chest, and triceps all at once. And landmine rows are absolute gold for back development.
My favorite full-body movement? The landmine thruster – combining a squat with an overhead press in one fluid motion that’ll have your heart pumping in seconds.
Why They’re Easier on Your Shoulders
Your shoulders hate perfect vertical pressing. They do.
The angled pressing path of landmine exercises follows a more natural arc for your shoulder joint. This means you can press heavy without that grinding shoulder pain many lifters deal with.
The semi-fixed path also reduces the stabilization demands compared to free weights while still being more joint-friendly than machines.
Programming Tips for Maximum Results
Start with 2-3 landmine exercises per workout, 2-3 times weekly.
For strength: 4-6 reps, heavier weight
For muscle: 8-12 reps, moderate weight
For conditioning: 15+ reps or timed sets
Superset upper and lower body landmine movements to create brutal, time-efficient training blocks. Try landmine rows paired with landmine reverse lunges – your whole body will be on fire.
Common Mistakes to Avoid
Don’t grip the sleeve of the barbell – hold the actual bar. This prevents the plates from hitting your hands during movements.
Avoid standing too close to the anchor point. You’ll need room for the bar to move correctly.
Watch your lower back during landmine movements. Just because they’re joint-friendly doesn’t mean you can slack on form.
Finally, don’t underload. The landmine reduces some weight through its lever system, so you might need more plates than you expect for an effective workout.
Underappreciated Bodyweight Movements
The Humble Bear Crawl
Everybody knows the plank, but the bear crawl? It’s sitting right there in your movement toolkit, gathering dust.
The bear crawl isn’t just some goofy exercise your high school coach made you do. It’s a total-body monster that builds shoulder stability, core strength, and coordination all at once.
Start on all fours with your knees hovering just an inch off the ground. Now move forward, keeping your back flat like a table. Right hand moves with left foot, left hand with right foot. Sounds simple, right?
Try it for 30 seconds. I’ll wait.
Yeah, not so easy.
What makes the bear crawl special is how it challenges your anti-rotation strength. Your body desperately wants to twist as you move, but resisting that rotation builds serious core stability that translates to everything from deadlifts to daily life.
Copenhagen Planks for Hip Strength
Your hips are probably weak. I’m not trying to be mean – most people are.
Copenhagen planks target your adductors (inner thigh muscles) that are often overlooked in most workouts. These muscles aren’t just for show – they’re crucial for hip stability and preventing groin injuries.
To do it: Lie on your side with your forearm on the ground. Place your top leg on a bench and let your bottom leg hang beneath it. Now lift your hips so your body forms a straight line.
Hold that position and feel the burn along your inner thigh. That’s weakness leaving the body.
Jefferson Curls for Posterior Chain Development
Your posterior chain (back, glutes, hamstrings) needs some love, and Jefferson curls deliver it.
This exercise gets a bad rap because people think it’s dangerous for your spine. But done with proper progression and with proper technique, it’s therapeutic for your back.
Stand on a small platform with a lightweight in your hands. Slowly roll down one vertebra at a time, letting the weight pull you into a deep stretch. Then roll back up, stacking each vertebra carefully.
The magic happens in the controlled stretch. Your hamstrings and back get length and strength simultaneously – something most exercises can’t deliver.
Start with just your bodyweight, then gradually add load. Your posterior chain will thank you.
Building total-body strength doesn’t always require the most popular exercises. Turkish Get-Ups deliver comprehensive muscle engagement while improving coordination and mobility. Farmer’s Carries build practical strength that translates to everyday activities. Landmine exercises offer practical resistance training with reduced joint stress. And don’t overlook the power of bodyweight movements, which can be performed anywhere with no equipment.
Adding these underrated exercises to your fitness routine will diversify your training, prevent plateaus, and develop functional strength that serves you in daily life. Challenge yourself to incorporate at least one of these movements into your next workout session—your body will thank you for breaking away from the conventional and exploring these powerful strength-building alternatives.
Building total-body strength is about more than lifting heavy — it’s about balanced training that supports every muscle group. Our personalised workout plans and mission to make fitness accessible and adaptable are here to help you progress safely and effectively. For expert programming and one-to-one support, a Fareham personal trainer can guide your sessions to maximise results.