Alternative Weight Training Workout

Getting stuck in the rut of sticking with the same weight training routine for too long can impede further progress. That’s why, every so often, it’s a good idea to take a very different approach. One example can be found in the findings of a study published in the Journal of Strength and Conditioning Research.
 
Fourteen weight trained subjects did 5 reps of kettlebell swing, snatch and clean movements using a load averaging 8 to 10 reps max. Analysis of muscle activation showed swings were better than the snatch for hitting the erector spinae muscles, swings were more effective than the clean for training lats, and both the snatch and clean worked better than swings for activating obliques. Using all these movements can provide an effective whole body workout.