Dads: 10 Exercises to Make You an Absolute Unit

Want to look good, feel good, and perform at a high level? Here are 10 exercises that will make you stronger, faster, and more athletic—while

making sure you stay the most jacked dad at the playground.

1️⃣ Farmer Carries – Load up heavy weights and walk. Grip strength, core stability, and dad-level grocery carrying skills—check.

2️⃣ Zercher Carries – Hold a barbell in the crook of your arms and walk. Train like you're carrying your wife over the threshold… forever.

3️⃣ 5-10-5 Drill – Set up 3 cones (0-5-10 yards). Sprint 5 yards, 10 yards, then back. Build agility, speed, and dad-dominance.

4️⃣ Push Press – Dip and drive a barbell overhead. The stronger your push press, the higher you launch your kid at the pool this summer.

5️⃣ Sprints – Be the fastest dad on the playground. Train regularly so you don’t pull a hamstring racing your kid’s friends.

6️⃣ Heavy RDLs – Build strong glutes and hamstrings so you never throw your back out picking up a Christmas tree… or a grandkid.

7️⃣ Pull-ups – Get strong, look good, and dominate the monkey bars like it’s 1997 again.

8️⃣ Sandbag Shouldering – Toss a heavy sandbag over your shoulder. Great for real-world strength (like hoisting your kids up for a piggyback ride).

9️⃣ Step-ups – Train for future adventures. When your kid asks you to hike a mountain at 75, you better be ready.

🔟 Straight Leg Box Jumps – Like a normal box jump but land with straight legs (don't lock knees). Perfect for building vertical power—and working toward dunking again.