How to choose the best exercise:
No weight room exercises have such a high degree of transfer to sports performance that makes an exercise inherently superior compared to other exercises.
How to chose the best exercise for you:
- Repeatability
o Can you perform the exercise with a consistent technique so that it doesn’t look like a different exercise each rep?
- Optimal loading
o Optimal can mean different things depending on the person and their goals
o To me, optimal loading usually means heavy
o This is why I like the Hatfield squat, heaviest squat variation for me and for most people
- Efficient movement
o The exercise doesn’t need much cueing or intervention from a coach for quality execution
- Targets global adaptations, or if not your goal, targets the necessary muscles and joints that need to be trained
- The exercise is easily adaptable
o Can perform tempo variations
o Shorter or longer effective ranges of motion
o Can include accommodating resistance if you want it
o Can include slight variations of the exercise
Here is the link to a video on the topic: https://www.youtube.com/watch?v=B4g4sglnx1o&t=34s&ab_channel=W2Performance