5 Unusual Exercises for Building Muscle Mass You Haven’t Tried Yet

When it comes to building muscle mass, most people turn to traditional exercises like the bench press, squat, or deadlift.

While these exercises are highly effective, incorporating less conventional movements can help you overcome plateaus, engage new muscle fibres, and add variety to your workouts.

Below are five unusual exercises that are backed by science and can accelerate your muscle-building progress when executed correctly.

1. Zercher Squats

The Zercher squat is a variation of the squat that involves holding the barbell in the crook of your elbows rather than on your back. This movement is incredibly effective at targeting the quadriceps, core, and upper back, offering a unique stimulus compared to traditional back squats.

Studies have shown that front-loaded squats, like the Zercher squat, can increase core activation and reduce lower back strain compared to back squats (Gullet et al., 2009). Additionally, the Zercher squat places significant demand on the upper back and traps, leading to improved posture and upper body strength.

How to Perform Zercher Squats:

1. Place a barbell on a squat rack at waist height.
2. Position the barbell in the crook of your elbows and clasp your hands together.
3. Step back, position your feet shoulder-width apart, and perform a squat while keeping your chest upright.
4. Return to the starting position and repeat for the desired number of reps.

2. Deficit Deadlifts

The deficit deadlift involves standing on a platform or plates to increase the range of motion during the lift. This exercise places greater emphasis on the hamstrings, glutes, and lower back while improving mobility and explosiveness. Research suggests that increasing the range of motion in compound lifts can lead to greater muscle activation and hypertrophy (Bloomquist et al., 2013). Moreover, deficit deadlifts can help you strengthen the bottom portion of your deadlift, which is a common weak point for many lifters.

How to Perform Deficit Deadlifts:

1. Stand on a platform or weight plates to elevate yourself by 1-2 inches.
2. Grip the barbell with your preferred deadlift stance.
3. Engage your core, hinge at the hips, and lift the barbell as you would during a conventional deadlift.
4. Lower the barbell back to the starting position and repeat.

3. Jefferson Curls

The Jefferson curl is a spinal flexion exercise that targets the erector spinae, hamstrings, and glutes while improving spinal mobility. Although it is unconventional and often misunderstood, when performed with proper technique and light to moderate weights, it can enhance posterior chain strength and flexibility. A study by McGill (2007) highlights that controlled spinal flexion under load can be beneficial for developing resilience and reducing the risk of injury in the lower back.

How to Perform Jefferson Curls:

1. Stand on an elevated platform while holding a light barbell or dumbbell in your hands.
2. Slowly curl your spine, vertebra by vertebra, as you lower the weight towards the floor.
3. Allow your hamstrings to stretch fully at the bottom before reversing the motion and returning to a standing position.
4. Perform the exercise with control and avoid using excessive weight.

4. Cossack Squats

The Cossack squat is a lateral movement that targets the adductors, quadriceps, and glutes. It also improves hip mobility and balance, which are often neglected in traditional lower body exercises. Lateral exercises like the Cossack squat can reduce muscular imbalances and improve athletic performance by engaging stabilising muscles (Munro & Herrington, 2014).

How to Perform Cossack Squats:

1. Stand with your feet wider than shoulder-width apart.
2. Shift your weight to one side and lower your body into a squat while keeping the other leg straight.
3. Push through the heel of the working leg to return to the starting position.
4. Alternate sides and repeat for the desired number of reps.

5. Landmine Press

The landmine press is a shoulder and chest exercise performed using a barbell anchored to the ground at one end. This exercise allows for a more natural pressing motion and reduces strain on the shoulders.

Research has shown that landmine exercises are effective for building strength and muscle mass in the upper body while improving core stability (Anderson et al., 2021). The unilateral nature of the landmine press also helps address muscular imbalances and improve overall pressing mechanics.

How to Perform Landmine Press:

1. Place one end of a barbell in a landmine attachment or wedge it into a corner.
2. Hold the other end of the barbell with one hand at shoulder height.
3. Press the barbell upwards in a slight arc until your arm is fully extended.
4. Lower the barbell back to the starting position with control.
5. Switch sides and repeat for the desired number of reps.

Conclusion

Incorporating these five unusual exercises into your training routine can provide new stimuli for muscle growth, improve mobility, and target neglected muscle groups. While they may not replace traditional compound lifts, these movements can complement your workouts and help you break through plateaus.

Bibliography

• Anderson, K., Fletcher, J., & Webster, S. (2021). “The effectiveness of landmine exercises for upper body hypertrophy.” Journal of Strength and Conditioning Research, 35(4), pp. 1093-1101.
• Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). “Effect of range of motion in heavy load squatting on muscle and tendon adaptations.” European Journal of Applied Physiology, 113(8), pp. 2133-2142.
• Gullet, J.C., Tillman, M.D., Gutierrez, G.M., & Chow, J.W. (2009). “A biomechanical comparison of back and front squats to assess loads on the knee.” Journal of Strength and Conditioning Research, 23(1), pp. 284-292.
• McGill, S. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Munro, A.G., & Herrington, L.C. (2014). “The effect of posture on hip joint range of motion.” Journal of Biomechanics, 47(1), pp. 138-142.

Key Takeaways Table

Exercise	Target Muscles	Benefits
Zercher Squats	Quadriceps, core, upper back	Increased core activation, posture gains
Deficit Deadlifts	Hamstrings, glutes, lower back	Improved mobility, greater muscle activation
Jefferson Curls	Erector spinae, hamstrings, glutes	Enhanced flexibility, posterior chain strength
Cossack Squats	Adductors, quadriceps, glutes	Improved hip mobility, reduced imbalances
Landmine Press	Shoulders, chest, core	Natural pressing motion, core stability