Most Difficult Moves

If you look at the best jeans a man should wear for his body type, you'll see there’s a pretty big difference between the things a shorter, stockier man should look for compared to a taller, lankier guy. What does that have to do with fitness? The same idea carries over to the weight room, too. Height plays a major role when trying to increase lean, muscular mass.

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If you're a shorter athlete (5'5" and below), you can easily play up your strengths by performing The Short-Man Workout, which consists of exercises that you'll naturally excel at, given your more compact frame. If you're taller, the moves in The Tall-Man Workout will come naturally to you. But, focusing on your weaknesses is what will really help you blast plateus. What's more, like with any training regimen, switching up your routine is a fundamental factor to successfully reaching your fitness goals.

So, we compiled five of the most difficult exercises for shorter men, courtesy of David Otey, Fitness Manager at Equinox in New York City, and C.S.C.S., that a shorter dude should focus on in his training regimen. (Don't worry: There are many exercises that tall guys struggle with due to their larger stature—stay tuned to MensFitness.com for the story, coming soon.) 

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What are the things shorter guys may struggle with? Shorter limbs typically also mean smaller hands which, according to Otey, can limit a lifter’s ability to grasp ahold of equipment and efficiently perform exercises with gear such as a bar that may be thick or wide. Working on grip strength, though, can help you overcome this extra obstacle that taller guys aren't as likely to face. Second, explosive exercises are challenging for shorter athletes because they have shorter limbs to propel them, meaning less power. Lastly, Momentum. It's tougher to build for shorter guys, "due to a lower center of gravity and shorter limb structure," explains Otey.

To put it in perspective, Otey says, “power generation and momentum issues can be related to Major League baseball players and the distance they can hit a ball—shorter ball players aren't known for the long ball as much as taller and larger athletes comparatively.” 

But again, regardless of any hindrance you may face, the following five moves are "foundational blocks of any program," per Otey, and should definitely be worked into your training arsenal weekly. Just remind yourself: While taller guys may have an easier time with these, it's in the struggle that you truely get results.

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Directions: Bend at your hips and knees to grab a loaded barbell with an overhand grip about twice as wide as shoulder-width. Then, keeping your back straight, stand up and thrust your hips forward as you squeeze your glutes. Pause, then lower the bar back to the floor while keeping it as close to your body as possible. Do 4 sets of 8 with 90 seconds rest.

Why It's Tough: This total body exercise will shock your quads, glutes, hamstrings, back, biceps, and traps all at the same time while increasing core stability. But, “due to smaller hands in relation to body size, grip strength is going to be a point to work on,” says Otey. Start with a Hex Bar Deadlift to master the traditional variation, per Otey. 

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Directions: Set up two points: point A (starting point) and point B. Now, hold a heavy dumbbell in each hand, standing up straight. Then, without leaning forward and keeping your shoulders pulled back and down, walk forward to point B, and then back to point A. Do 4 sets of 20 yards, with 75% bodyweight, 90 Seconds Rest.

Why It's Tough: “Grip strength exercises should be a cornerstone of a program in cases where hand size is smaller than normal,” says Otey. Farmer carries place high emphasis on grip strength because it requires not only grasping ahold of heavy equipment, but traveling a recommended distance with that load. Nonetheless, this is a total body exercise that builds the quads, glutes, hamstrings, abs, forearms, and traps. 

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Directions: Grab a pull-up bar with palms facing away from the body, and hands shoulder-width apart. Then, with arms hanging in a fully extended position, pull yourself up until your chin hits above the bar. Slowly lower yourself back down, and repeat. Do 4 sets of 12 with 60 Seconds Rest.

Why It's Tough: Having shorter limbs can be hinder performance when executing a pull up. “The increased angle on the humerus in relation to the axial skeleton puts a higher demand than normal on the muscles involved,” says Otey. Focus on adding this back-developing move to your routine by starting off with a neutral grip.

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Directions: With arms at your sides and feet shoulder-width apart, simply drop into a deep squat position. Then, brace your core, and drive through your heels to explode up off the ground, aiming for as much height as possible. Stand fully upright, and then repeat. Do 4 sets of 10 with 90 Seconds Rest. 

Why It's Tough: Shorter guys have an advantage when it comes to quick, fast movements (like boxing), but they struggle with explosive exercises, such as squat jumps. Still, this bodyweight move is essential to burning fat and building muscle in the quads, hamstrings, and glutes. 

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Directions: Hold the handle of a kettlebell in both hands with feet shoulder-width apart. Start to slightly bend your knees while pushing your hips backwards and swing the kettlebell down between your legs. Keep your chest up with arms fully extended. Then, explosively push your hips forward while squeezing your glutes. Use momentum to propel the kettlebell to shoulder height, and repeat the movement. Do 4 sets of 8 with 90 seconds rest.

Why it's Tough: The kettlebell swing demands explosiveness in the hips and lower body, which can be difficult for a shorter-than-average athlete. Given their “lower center of gravity and shorter trajectory pattern, it is going to take more demand,” says Otey. This essential strength-training move, though, is a core exercise for building strong hamstrings, glutes, abs, and shoulders. 

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