Our coaches have a little secret. One thing that the astute gym goer will notice at our club in Melbourne is that nearly every beginner program looks the same…
Well because 99% of our clients sit at a desk all day.

Here are our 5 most prescribed exercises to develop perfect posture.

Kettlebell Deadlift:

It’s not a beginner’s program without a kettlebell deadlift. An incredible exercise for developing strength throughout the entire posterior chain – that means everything from your heel to the back of your skull. Remember, when it comes to the kettlebell deadlift, the slower:, the deadlier. Perform 5 sets of 6-8 reps.

Paloff Brace:

Beautifully demonstrated by Liam, the Paloff Brace is a powerful exercise that develops core stability. Back pain is often wrongly attributed to having a weak rectus abdominis muscle (6-pack). But more likely, it’s your internal and external obliques that are letting you down. This exercise helps you develop a robust and stable base to move from. Perform 3-4 sets of 5-10 reps.

Jefferson Curls:

You’re only as old as your spine! This exercise helps bring new blood and synovial fluid into the 50-something significant joints in your spine. It’s incredible for developing flexibility and mobility from the tips of your toes all the way up the back of your spine to your eyebrow line. If you are new to movement and mobility training, take this one very slow and remember to breathe. Perform 3-4 sets of 5-10 reps, starting with no more than 4-10kg.

Face Pull:

The Face Pull is the ultimate exercise to strengthen the rhomboid muscles in between your shoulders and the external rotators that help support the mobile but weak shoulder joint. It’s important to contract and pause at the top of the movement to get maximal contraction of the back muscles. Perform 3-4 sets of 8-12 reps.

Split Squat:

You will never hear more excuses, complaining and crying out for help then when a qualified coach takes someone through a split squat for the first time. After sitting down for 2 decades, it comes as no surprise that stretching out the hip flexors in this intense way is not very comfortable. Pain can often be exacerbated by poor diet and lifestyle, which creates inflammation. If the deficit variation is too difficult, try with just the front foot elevated only. This exercise is as good as any hip surgery. It certainly feels like it anyway! Perform 4-5 sets 6-12 reps.

So there you have it. These five exercises could be added into your program, or you could even do all these in one session!
Make sure to give your body some love after spending so long battling at your desk.

Bonus: Here is a great warm-up routine to open your hips in the squat position. It can be done at home, at work or on your daily commute (just kidding).