When you’ve spent over 15 years in the ring and another decade coaching athletes, you realize something important—strength isn’t just about throwing harder punches; it’s about smart, efficient movement and building a body that can withstand the test of time. Boxing taught me the value of movement, balance, and injury prevention.
Over the years, I’ve learned that some of the most effective exercises for building functional strength aren’t always the ones that steal the spotlight. These underrated exercises expose hidden weaknesses you may not even know you have. They focus on neglected areas of the body like the shoulders, inner thighs, hips, and spine. By targeting these areas, you create a foundation of mobility, stability, and strength that will complement your traditional training routine. If you’re serious about improving performance and maintaining long-term health, these four exercises should be part of your workout regimen.
1. Cuban Press for Shoulder Health and Stability
What It Does:
The Cuban Press targets the rotator cuff and shoulder stabilizers to enhance mobility and reduce the risk of shoulder injuries. This exercise is often overlooked in favor of heavy pressing movements like overhead presses or lateral raises, but it’s these smaller stabilizing muscles that actually provide the foundation for strong, resilient shoulders.
Why It Matters:
Most people focus on lifting heavier weights or improving their overhead press strength, but true shoulder health comes from strengthening the muscles that stabilize the shoulder joint. Weak rotator cuffs can lead to impingements, tendonitis, and, ultimately, a breakdown of performance. The Cuban Press strengthens these stabilizers and improves scapular movement, promoting healthier, more mobile shoulders.
How to Do It:
- Grab light dumbbells (start with 2-5 pounds).
- Stand tall with your core engaged.
- Perform a row by pulling the weights toward your ribcage with your elbows close to your sides.
- Rotate your arms outward, bringing your forearms perpendicular to the floor, resembling a goalpost position.
- Press the weights overhead until your arms are fully extended, then reverse the motion slowly.
- Perform 3 sets of 8-10 reps, focusing on control.
Key Tip:
It’s important to prioritize quality over speed or weight. This isn’t a race; slow, controlled movements are what will build proper shoulder stability.
Why It Complements Traditional Training:
Whether you’re lifting heavy weights, doing pull-ups, or pressing overhead, the Cuban Press will help you keep your shoulders in prime condition. It ensures the rotator cuff is strong enough to support these heavy movements without risking injury.
2. Copenhagen Plank for Inner Thigh and Hip Stability
What It Does:
The Copenhagen Plank is designed to build inner thigh strength and improve hip stability, which is essential for activities like lateral movements, sprinting, and reducing groin strain. This exercise targets the adductors, glutes, and obliques, helping stabilize the hip joint.
Why It Matters:
Your hips and inner thighs play a crucial role in balance, power generation, and mobility. Weak adductors and unstable hips can lead to injuries, particularly groin strains and knee pain. The Copenhagen Plank isolates and strengthens these key areas, providing more stability and preventing potential injuries.
How to Do It:
- Set up a bench or sturdy surface at knee height.
- Lie on your side with your elbow under your shoulder and the inside edge of your top foot resting on the bench.
- Lift your hips to form a straight line from your head to heels.
- Engage your core and squeeze your top leg into the bench.
- Hold for 20-30 seconds per side, working up to 45-second holds as you progress.
Key Tip:
If you’re new to this exercise, bend your bottom knee on the ground to reduce the difficulty while still targeting the right muscles.
Why It Complements Traditional Training:
The Copenhagen Plank is a fantastic exercise for athletes who perform dynamic movements like lateral cuts, sprinting, and squatting. By strengthening the adductors and hips, it helps enhance explosive power and reduces the risk of injury during high-intensity activities.
3. Jefferson Curl for Spinal Mobility and Posterior Chain Strength
What It Does:
The Jefferson Curl focuses on improving spinal mobility and strengthening the posterior chain (the muscles along your back, including the hamstrings, glutes, and lower back). This exercise is essential for promoting good posture, mobility, and injury prevention.
Why It Matters:
In today’s sedentary world, many of us spend hours hunched over desks, leading to tight muscles and poor posture. The Jefferson Curl helps counteract this by teaching spinal segmental control and improving flexibility and strength in the posterior chain, which includes the hamstrings and glutes. This is particularly important for those who deadlift, run, or perform any movement that stresses the back.
How to Do It:
- Stand tall holding a light kettlebell or dumbbell with both hands.
- Slowly round your spine, one vertebra at a time, starting from your neck and moving down toward the floor.
- Let the weight of the kettlebell or dumbbell guide you, stretching as far as your flexibility allows.
- Reverse the movement, rolling your spine back into an upright position.
- Perform 3 sets of 6-8 slow reps.
Key Tip:
Begin with little to no weight and focus on mastering the movement. Avoid jerking or using momentum—this is all about slow, deliberate control.
Why It Complements Traditional Training:
Exercises like deadlifts, squats, and rows put significant stress on the spine and posterior chain. The Jefferson Curl prepares these muscles for heavier loads while promoting long-term spinal health and flexibility.
4. Suitcase Carry for Core Stability and Grip Strength
What It Does:
The Suitcase Carry is a unilateral exercise that focuses on building core stability, grip strength, and anti-rotational strength. It mimics real-life movements like carrying heavy bags or objects, making it an essential exercise for improving functional strength.
Why It Matters:
Carrying heavy loads on one side of the body forces your core to stabilize against rotation, making it a highly effective way to strengthen your midsection. In addition to core stability, the Suitcase Carry also improves grip strength, a key indicator of overall body strength and longevity.
How to Do It:
- Grab a heavy dumbbell or kettlebell in one hand.
- Stand tall with your shoulders square and core braced.
- Walk 20-30 meters (or for 30 seconds), making sure to resist the urge to lean or rotate toward the weighted side.
- Switch hands and repeat on the other side.
- Perform 3 rounds per arm.
Key Tip:
Focus on “crushing” the handle of the weight and screwing your feet into the ground—this will activate your lats and keep your torso stable.
Why It Complements Traditional Training:
Whether you’re performing squats, deadlifts, or presses, a stable core is crucial for maintaining good form and preventing injury. The Suitcase Carry helps reinforce that stability, while also improving grip strength, which is essential for many lifting movements.
Train Smarter, Not Harder
Incorporating these underrated exercises into your routine can help you build a more resilient body capable of handling whatever life throws your way. Remember, it’s not about lifting the heaviest weight; it’s about building a foundation of strength, stability, and mobility. These exercises expose weaknesses you may not even know you had, ensuring your body stays balanced and injury-free for years to come.
Progress takes time, so be patient. Focus on form, start light, and trust the process. As I’ve learned from years of training in the ring and coaching athletes, building true strength is about building a body that can move efficiently, stay mobile, and prevent injuries. So, start adding these moves to your training routine today, and watch your performance improve as you strengthen your body from the inside out.
