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Four moves to master to build a well-balanced body

Q What are the best strength moves for a wellbalanced body?

- Peter ‘Pmac’ Maciver says:

This is a question I’m often asked, and it’s a tough one to answer. The best strength moves for you are, of course, dependent on your goals and abilities. But if we’re talking more generally about building a balanced body – one that’s strong, flexible and mobile – there are a few things to consider. First, does the move target more than one muscle group – in other words, is it a compound move? Second, does it challenge your core to help you build a strong foundation? Finally, can it be done unilaterally, meaning you work one side at a time? Exercises don’t need to be all three to be useful, but your workouts should contain a variety of moves that tick two or more of those boxes. To get you started, here are my favourites for building overall strength. If you’re looking for a quick workout, these moves can also be performed as a circuit – go for three sets of 10 to 12 reps, or 10 to 12 on each side for the unilateral moves. Enjoy!

1 LUNGE ‘This unilateral move improves balance, strength and flexibility. It also forces you to engage your core to keep you stable.’

Targets: Quads, hamstrings, glutes, core (a) Start with your feet shoulder-width apart, holding a dumbbell in each hand, arms at your sides. Take a big step forward with your left leg and, with the ball of your right foot planted on the floor, bend both knees to around 90°. (b) Push through your left foot to return to standing. Repeat the move on the other side and keep alternating.

2 CLEAN AND PRESS ‘This move builds explosive power and core strength, and lifting the weights overhead tests your core stability.’

Targets: Full body

(a) Holding dumbbells, with your palms facing your sides, push your hips back with a slight knee bend to let the weights slide down your thighs.

(b) Push your hips forwards to ‘throw’ the dumbbells up towards your shoulders, changing your hand position so your palms face each other, in a quarter-squat position.

(c) Slightly bend your knees, then drive the weights straight above your head. Lower the weights down from your shoulders to your sides to reset.

3 KETTLEBELL SWING ‘This is a great all-rounder that builds muscular power and endurance. You can do this one-handed or two-handed – incorporate both into your workouts.’

Targets: Full body

(a) Stand with your feet shoulder-width apart, knees slightly bent, holding a kettlebell with both hands in an overhand grip and looking ahead.

(b) Drive your pelvis forwards to swing the kettlebell out and up to shoulderheight before allowing the weight to drop back down, hingeing at the hips as it swings between your legs. Drive your pelvis forwards to repeat.

4 RENEGADE ROW ‘Renegades challenge stability and control, forcing you to engage your core to keep from rotating as you row.’

Targets: Back, shoulders, triceps, biceps, core

(a) Begin in a high plank position with a dumbbell in each hand, directly under your shoulders. Your body should form a straight line from head to toe.

(b) Slowly draw the dumbbell in your right hand up to your hip, keeping your elbow close to your body and sending it skyward. Pause for a moment at the top, then lower back down. Switch sides and keep alternating.