Lots of my clients will always ask about which exercises they should include in their strength and conditioning program. When it comes to building full body strength and getting the most out of your workouts, I would look at incorporating the following:


The squat movement pattern requires the individual to have upper body, core and lower body strength. This exercise primarily focuses on conditioning the lower body. It is also a movement that we perform day in and day out.

Squat Variations:

  • The front squat and goblet squat is a more quadricep dominant exercise.
  • The back squat is a more gluteal focused exercise.

Video Demonstrations

Back Squat – YouTube – Charles Poliquin

Front Squat – YouTube – Charles Poliquin

Goblet Squat – YouTube


The deadlift is another great exercise to build full body strenght. The individual is require to have good strength in their upper body, core and lower body to perform this correctly.

Deadlift Variations:

  • Conventional Deadlift
  • Sumo Stance Deadlift

Conventional Deadlift

Video Demonstration – YouTube

Sumo Stance Deadlift

Video Demonstration – YouTube

Kettlebell deadlift

Video Demonstration – YouTube

Bench Press
The bench press is focused on building strength through the chest and triceps. The individual is also required to have good strength through their back and shoulder blade muscles.

Video Demonstration – YouTube

Bench Press Variations:

  • Flat Bench Barbell Press
  • Incline Bench Barbell Press
  • Decline Bench Barbell Press
  • Dumbbell Press variations

Chin Ups
The Chin up exercise trains the individuals back muscles and it is this exercise that helps create the V back look.

Video Demonstration – YouTube

Chin Up Variations

  • Wide Grip
  • Narrow Grip
  • Supinated Grip (palms facing the person)
  • Pronated Grip (palms facing away from the person)

Dumbbell Rows OR Seated Row
This exercise helps to build strength through the back in the region of the trapezius and rhomboid muscles.

Video Demonstration – YouTube

Row Variations:

  • Single Arm Dumbbell Row
  • Close or Wide Grip Seated Rows

Shoulder Press

This exercise primarily works the deltoids and other muscles around the shoulders.

Video Demonstration – YouTube

Shoulder Press Variations:

  • Barbell Shoulder Press In Front Of Head
  • Barbell Shoulder Press Behind Head
  • Dumbbell Shoulder Press
  • Kettlebell Press
  • Football Bar Press

If you are looking to get more advice on how to adjust your training program or would like some further technique training, be sure to book an appointment at Principle Four Osteopathy with Osteopath Heath Williams. Osteopath Heath Williams is a Level 1 Strength & Conditioning Coach. He is also a FMS certified practitioner and Osteopath.

Principle Four Osteopathy is one of Melbourne City CBD 3000 leading Osteopathy clinics. The clinic is located in the heart of the Melbourne City CBD 3000 at 29 Somerset Place, Melbourne City CBD 3000. Appointments can be made by calling 03 9670 9290 or by booking online at www.principlefourosteopathy.com

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