7 Underrated Exercises Every Dad Should Be Doing to Stay Athletic

If you're a dad who wants to stay strong, athletic, and capable for your family—but doesn't have hours to waste on fluff exercises—this is your guide.

These seven movements are the ultimate Dad Performance Enhancers: they build real-world strength, explosiveness, and durability so you can chase your kids, run fast without pulling a hamstring, and stay the fittest father on your block.

Let’s dive in.

1. A-Skips & B-Skips — The Track & Field Cheat Code

Back when I was running the 100m dash in college, A-skips and B-skips were non-negotiable. These drills teach rhythm, coordination, elasticity, and sprint mechanics—everything dads need before running fast again.

Do this:

✔️ Once per week before your sprints

✔️ 3 sets of 20 reps each

✔️ Focus on smooth, rhythmic mechanics

These warm you up, strengthen the hips, and help you move like an athlete again—not like a dad who only runs when his toddler bolts for the road.

You can check out all 7 exercises in my latest YouTube here.

2. Sandbag Bear Hug Carry — The Dad Strength Builder

This one is EPIC. The sandbag bear hug carry hits the core, biceps, calves, your cardio system, and massively increases your steps.

Imagine carrying a squirming 60-pound kid on a hike… but way more functional.

Do this:

✔️ 3–4 sets

✔️ 60 seconds per carry

✔️ Walk tall and keep the sandbag tight

Simple. Brutal. Effective. Peak “dad strength” in one exercise.

3. Sprints — The Fountain of Youth for Fathers

Nothing keeps a dad athletic like sprinting. But you’ve got to respect it, train for it, and warm up properly (see A-skips & B-skips).

Do this:

✔️ Once per week

✔️ 8–12 reps of 40-yard hill sprints

Hills protect the joints, build power, aid in fat loss, and make you feel like a superhero again.

4. Nordic Hamstring Curl — Hamstring Armor

If you want to stay fast—and avoid the dreaded “dad sprint injury”—Nordics are your insurance policy. They build the glutes, low back, and hamstrings, and help you sprint pain-free.

If you have an incline:

✔️ 3 sets of 8–12 reps

If performing horizontal:

✔️ 3 sets of 3–5 reps

Do them slow. Do them right. Your future sprinting self will thank you. Get the NordBench here.

5. Split Jumps — Explosive Dad Power

Split jumps keep us springy and athletic while improving unilateral stability—because life happens on one leg at a time.

Do this:

✔️ 3 sets

✔️ 12–20 reps

These keep your quads and glutes firing like you’re still 25… even if your lower back often disagrees.

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6. Plyometric Clap Push-Ups — Upper Body Explosiveness

Look, I pray you’ll never need to throw a haymaker in defense of your family—but if you do, these help.

Plyo push-ups train power through the chest, shoulders, and triceps while keeping your upper body fast, not just strong.

Do this:

✔️ 3 sets

✔️ 8–12 reps

7. Band Pull-Aparts — The Posture "Fix"

Not exciting—but absolutely essential. Band pull-aparts build the upper back, improve shoulder integrity, and keep your posture from collapsing forward like a gremlin who sits at a desk all day.

Do this:

✔️ Great to superset with bench press

✔️ 3 sets of 20–30 reps

This is one of the easiest ways to prevent shoulder pain and keep your upper body healthy long-term.

Final Thoughts for Dads Who Want to Stay Athletic

You don’t need fancy machines, a two-hour workout, or a college strength coach. You need simple, powerful movements done consistently. Add these seven exercises into your weekly routine and you’ll move better, look better, feel better—and set an example your kids can follow.

Ready to level up your workouts? Grab a free 7-day trial to my new Gym Gainz Guide Plan here.