Strength Training Moves You’re Not Doing Yet

In a world obsessed with bench presses and squats, the road less traveled often holds the most remarkable gains. While traditional lifts definitely earn their stripes, exploring uncommon strength exercises can unlock new muscle engagement, challenge your body in fresh ways, and boost overall performance. If your training feels like it’s hit a plateau, it’s time to level up with some lesser-known yet highly effective moves.

1. Zercher Squats

A powerhouse for your core, quads, glutes, and upper back, the Zercher squat is the edgy cousin of the front squat. Instead of placing the bar on your shoulders, you cradle it in the crook of your elbows. This variation demands serious midline stability and puts your posterior chain to work like never before.

Zercher squats belong at the top of the list of underrated lifting moves. Not only do they build raw strength, but they also improve posture and overall athletic performance.

Why You’re Not Doing It

It’s awkward. It looks weird. And yes, it can be a bit uncomfortable. But that’s also what makes it so effective. Embrace the discomfort—your gains will thank you.

2. Trap Bar Deadlift Jumps

Think of this as a hybrid between Olympic lifting and explosive plyometrics. Using a trap bar, you load it lightly and perform small jumps from the floor, focusing on maximum force and clean landings.

This is one of those rare strength training drills that blend raw power with agility. It stimulates fast-twitch muscle fibers and improves your vertical leap and overall athletic explosiveness.

Pro Tip

Focus on form, not height. The goal is to be quick and controlled, not skyrocket like a kangaroo on caffeine.

3. Sissy Squats

Despite the misleading name, sissy squats are no joke. This old-school movement isolates the quads like few other exercises can. With your feet planted and torso upright, you lower your knees forward while leaning back, almost as if you’re bowing to the gods of leg day.

Sissy squats are an iconic example of uncommon strength exercises that deliver a ruthless burn and sculpt powerful quadriceps without loading the spine.

Bonus

You don’t even need equipment to start—just bodyweight and bravery.

4. Single-Arm Landmine Press

The landmine press isn’t new, but most lifters overlook the single-arm variation. With the barbell anchored in a landmine attachment, pressing with one arm challenges core stability, shoulder strength, and coordination.

This move deserves a spotlight among unique workout techniques, especially for those looking to boost upper-body power without the shoulder strain that can come from traditional overhead pressing.

When to Use It

Perfect for shoulder rehab, pushing plateaus, or as a standalone power move in your upper-body days.

5. Jefferson Deadlifts

A throwback from the old-school strongman archives, the Jefferson deadlift involves standing with the bar between your legs, one hand in front and one behind. The stance challenges your coordination, balance, and core like few exercises can.

As one of the most underrated lifting moves, it also helps address strength imbalances and improves hip mobility. Plus, it just looks badass.

Heads Up

You’ll get curious stares at the gym. Smile and keep lifting.

6. Bulgarian Bag Spins

Functional, unconventional, and oddly satisfying, spinning a Bulgarian bag around your head hits your shoulders, core, and grip strength with rotational power rarely touched by traditional lifts.

For those seeking unique workout techniques, this movement brings a mix of strength, coordination, and cardio into one seamless flow. It’s a staple among combat athletes and should find its way into any serious lifter’s playbook.

Tip

Start light. The movement demands finesse more than brute strength.

7. Kneeling Squat Jumps

Great for developing posterior chain explosiveness, kneeling squat jumps start from a kneeling position and launch you into a standing squat jump. They train hip extension power like nothing else.

It’s a rare strength training move that ignites your glutes and hamstrings while testing balance and coordination. Plus, it’s excellent for conditioning days.

Final Thoughts

If you’re stuck in a strength rut, incorporating these uncommon strength exercises could be your ticket to breaking barriers and reigniting progress. They engage muscles you didn’t know you had, sharpen your athletic edge, and breathe new life into stale routines.

From underrated lifting moves like the Jefferson deadlift to unique workout techniques such as Bulgarian bag spins, there’s a whole world beyond benching and curling. And the best part? These rare strength training gems don’t just improve aesthetics—they build resilience, power, and performance that shows in every part of life.

Time to switch it up. Your strongest self is waiting.