FOR STRONGER LONGER

ALEXA TOWERSEY gives you the lowdown on how you can get bigger and feel better at the same time...

- ALEXA TOWERSEY

What's the point of being big and strong if you're always in pain? Nobody cares about your numbers if you throw out your back every time you sneeze. And your barrel chest isn't very impressive if you can't lift your arms high enough to put on deodorant.

Most of us start throwing around heavy shit because we want to look better, perform better and "feel" better.

But more often than not, the feel better part gets lost somewhere between our ego and the squat rack. Sure, various bumps and bruises are inevitable, but training should enhance your quality of life, not detract from it.

Strength and muscle are the cornerstones of resilience and longevity, and the best prehab and rehab method is smart training. You can get bigger and feel better by choosing exercises that build strength and muscle while simultaneously sparing your joints and bulletproofing your body. Here are my favourite exercises that you can either add in as accessories or warmups for your current program, or as a standalone circuit for those new to weight training or with existing injuries.

GLUTE BRIDGE

For a better butt, stronger deadlift and more bedroom moves, this is one exercise that delivers on both aesthetics (say goodbye to pancake posteriors) and functionality (improves the lockout strength on your deadlift and your ability to sprint on the sports field), all while saving your spine. Even better, there's pretty much zero impact on any other joint complex. So grab a barbell (or a booty band if you're at home), and get your arse into gear literally.

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