Filler Exercises For Your Main Lifts
By Coach Elise Perez
How do you usually spend your time resting between lifts? Are you the phone scroller, the pacer, the dancer, or maybe the intense stare off into space kind of lifter.
Adequate rests between sets is important, but there may be a way to maximize your time in the gym.
What are fillers?
Fillers are low intensity exercises to be performed in between sets with the purpose of improving mobility, preventing or aiding injury, correcting imbalances and reinforcing proper lifting technique.
The term “filler” implies a lack of importance, but this isn’t the case! Fillers can improve your ability to recover and perform, while getting more out of your training with less time spent in the gym.
Squat filler
Self Ankle Rocks
Squat limitations commonly stem from lack of ankle mobility. Without enough range of motion at the ankle, movement faults and compensations can appear in your squat pattern. This usually has a chain effect and can lead to issues in the knees and hips if not addressed. Perform 10 reps per side.
Bench filler
Band Face Pull
The face pull is a rowing variation that includes external rotation of the shoulders and scapular retraction. It’s a joint friendly movement that is great for building your upper back and keeping your shoulders healthy! The fact that the upper back is rarely trained enough and that we could all benefit from more pulling than pushing in our training is what makes the Face Pull such a great filler for the bench press. Perform 15-20 reps each set.
Deadlift filler
Reverse Plank
Rounding at the shoulders and mid-back is a common occurrence during deadlifts. Rather than sitting hunched over your phone between sets, try the reverse plank! This movement combats the ongoing effects of daily posture, while reinforcing the upper back engagement needed during deadlifts. Hold for 20-30 seconds between deadlift sets.
Whether it’s filling time in the gym with something productive or addressing individual weak points, fillers are an awesome way to accomplish more work in a shorter amount of time.
