Hybrid Exercises

If your gym time is unlimited, you may not mind performing one exercise at a time and filling your workout with isolation moves. But if you want to pack the maximum amount of work into the shortest time, do compound exercises or, better still, hybrid activities. Hybrid exercises combine two or more activities into one movement. Fit a hybrid exercise into your fitness plan or do a complete hybrid session for a fast, efficient workout.

  1. Hybrid Exercises Defined

    • Performing a hybrid exercise is different than doing two separate moves back-to-back. For example, if you perform a barbell bench press, sit up and then do an arm curl, you’ve performed two separate activities. The first part of a hybrid exercise must flow smoothly into the next part, making the activity essentially one complete motion.

    Deadlift/Shrug Hybrid

    • Perform a deadlift/shrug hybrid by doing the first half of the deadlift, followed by a complete shrug and then the descending portion of the deadlift. Use any type of deadlift you wish -- bent-leg, straight-leg, Romanian and so on. Start with the barbell on the floor. Bend from the waist, grasp the bar with an overhand grip and keep your back straight. Rise to an erect position and then execute the shrug. As soon as your shoulders complete the shrug, bend forward and lower the bar under control to finish the deadlift portion.

    Front Squat to Press Exercise

    • Combine a front squat and a shoulder press by doing the squat first and then transitioning directly to the press. Stand straight and position the bar across the front of your shoulders with your upper arms roughly parallel to the floor. Squat as you normally would and then rise to the starting position. As you rise, press the barbell straight over your head until your arms are extended. Lower the bar to your shoulders to prepare for the next repetition.

    Performing Hybrid Exercises

    • Warm up with at least five minutes of aerobic activity before you perform hybrid exercises. When you do hybrid exercises for the first time, you must determine how much weight to lift. Break the exercise down into its component parts and use the weight you’d select for the part in which you’re weakest. For example, if you typically squat 200 pounds but only use 100 pounds for a shoulder press, choose a 100-pound weight to do a squat/press hybrid. If in doubt, use a lighter weight to start. Perform six repetitions of each hybrid exercise. You can work hybrids into your routine in many ways. If you use them as part of a total-body workout, for example, train with hybrid exercises one to three times per week. Make sure not to work the same muscle groups on consecutive days.