3 Exercises to Increase Overall Strength and Performance

Building Strength and Readiness One Rep at a Time.

Strength is more than how much weight you can move—it’s how well your body performs under load, stress, and fatigue. At GBRS Group, strength training is built around real-world application. Whether you’re a veteran, active-duty professional, law enforcement officer, or a civilian who trains with purpose, the goal is the same: build durable, usable strength that transfers beyond the gym.

That philosophy is the foundation of the GBRS Performance Program, spearheaded by elite strength and conditioning coach Vernon Griffith. The program blends proven strength training principles with mobility, conditioning, and coaching cues to create well-rounded, high-performing athletes.

Below are three essential exercises to increase overall strength and performance—movements we prioritize because they deliver maximum return with minimal complexity.

Why These Exercises Matter

The best strength exercises:

  • Train multiple muscle groups at once

  • Improve coordination, balance, and stability

  • Build real-world strength under load

  • Reduce injury risk while increasing durability

These movements align directly with the GBRS Performance Program’s mission: train for longevity, resilience, and operational readiness.

1. Weighted Farmer’s Carry

Targets: Grip, core, shoulders, traps, legs
Why it matters: The farmer’s carry is one of the most effective full-body strength exercises available. Carrying heavy weight over distance builds functional strength that translates directly to real-life tasks—moving equipment, carrying loads, and maintaining posture under stress.

How to do it:

  • Hold a heavy dumbbell, kettlebell, or trap bar in each hand

  • Stand tall with your chest up and core braced

  • Walk slowly and under control for distance or time

Benefits:

  • Increases total-body strength and endurance

  • Builds crushing grip strength

  • Improves posture and core stability

  • Enhances work capacity and conditioning

Farmer’s carries are a staple in the GBRS Performance Program because they reinforce mental toughness while strengthening the entire kinetic chain.

2. Trap Bar Deadlift

Targets: Glutes, hamstrings, quads, core, back
Why it matters: The trap bar deadlift is one of the safest and most effective ways to build lower-body and posterior chain strength. Its neutral grip and centered load reduce stress on the lower back while allowing athletes to move heavier weight with better mechanics.

How to do it:

  • Step inside the trap bar and grip the handles

  • Brace your core, keep your spine neutral

  • Drive through the floor and stand tall

  • Lower the weight with control

Benefits:

  • Builds powerful hip and leg strength

  • Improves lifting mechanics and explosiveness

  • Reduces injury risk compared to straight-bar deadlifts

  • Carries over to sprinting, jumping, and load carriage

This lift forms the backbone of many GBRS strength cycles because it builds strong, resilient athletes without unnecessary wear and tear.

3. Incline Dumbbell Shoulder Press

Targets: Shoulders, upper chest, triceps, core
Why it matters: Strong shoulders are critical for pressing, carrying, and overhead work. The incline dumbbell shoulder press allows each arm to work independently, improving balance and reducing compensation patterns that can lead to injury.

How to do it:

  • Set a bench to a low incline

  • Hold dumbbells at shoulder height

  • Press upward while keeping your core tight

  • Control the descent on each rep

Benefits:

  • Builds shoulder strength and stability

  • Improves pressing power and joint health

  • Enhances coordination and unilateral strength

  • Supports long-term upper-body durability

This movement aligns with Vernon Griffith’s approach of building strength through controlled range of motion with proper mechanics.

Train With Purpose

The GBRS Human Performance Program isn’t about chasing numbers—it’s about building athletes who can perform day after day. By focusing on compound, time-tested exercises like farmer’s carries, trap bar deadlifts, and incline dumbbell presses, the program delivers:

  • Daily strength and mobility training

  • Instructional videos with clear coaching cues

  • A balanced approach to performance and recovery

  • Training designed for longevity and real-world application

If your goal is to increase strength, improve performance, and stay ready—these exercises belong in your training.

Strong bodies. Strong minds. Built for whatever comes next.

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