6 Quick Tricks To Improve Your Workouts
December 22, 2014 // Fitness, Nutrition, Wellness
Toss your shoes, switch your grip, pause during reps, and more. They may sound funky and strange, but they all work. Try using these six unconventional tricks to improve your workouts.
6 Quick Tricks To Improve Your Workouts
Bodybuilders, trainers, and gym rats have spent countless amounts of hours experimenting with every exercise variation conceivable. These tricks can mean the difference in positioning, effectiveness, and ultimately, results. It’s time you incorporate some of the all-time best tricks into your workouts.
No Shoes During Deadlifts
Here’s the first trick: copy whatever Arnold has done in the past. The 7-time Mr. Olympia knew a thing or two about working out, so we’ll give him the benefit of the doubt and call him a fitness expert. Arnold, like many other bodybuilders and strength athletes, are proponents of a shoe-less deadlift. I personally haven’t worn shoes during deadlifts since Regan was in office. Give em a try — you’ll feel an immediate difference in your strength and technique.
The False Grip
Thumb placement is an undervalued strategy in shoulder mobility. Your thumb has an indirect influence into the amount of internal rotation of your shoulder. By placing your thumb on the same side as your fingers, you’ll likely generate more fore through the repetition and feel more muscles recruited during your lift. I personally use a False Grip on every pressing movement (bench press, military press, skull crushers).
Note: Please don’t be dumb and try this on your heavy lift with no stopper. I’m not responsible if you drop the barbell on your windpipe.
Straps For Front Squats
I love front squats as much as I love root canals. This god awful exercise does have its advantages and can be great for certain individuals lacking good thoracic mobility. However, if you’ve ever tried front squatting with heavy weight, you know how uncomfortable the set-up can be on your shoulders and wrists. Thankfully, some young chap came across a groundbreaking discovery that has made front squats somewhat tolerable: you can use your weightlifting straps to secure the barbell on your shoulders without taxing your wrists.
Bless this young man’s soul — this little trick works like a charm: http://www.t-nation.com/training/how-to-front-squat-with-straps.
Plate Raises
Grab a plate. Lift the plate in front of you with straight arms. Maintaining a neutral spine, continue to raise the plate up over your head. Lower down with control. Repeat. Cry. This little gem is a great way to strengthen your shoulders and core while utilizing many auxiliary muscles within the shoulder joint.
No Hands On The Stepper
Practice controlling your body’s position and awareness by removing your hands from any supports or rails on the Stairmaster or stepper. This forces you to push through each rep using your mid and lower body, along with adjusting your position to create leverage for each step. It may not be optimal for watching Netflix during your next cardio bout, but the physical effects are tremendous.
Pause During Each Rep
During your next workout, pick one exercise and introduce pauses between every completed repetition. This dramatic pause will condition your body to drive through each rep and engage all muscles that help in the repetition.
My favorite pause during reps is on the bench press.
Between every rep, I will press my arms until they’re straight the bar is held still for a moment before I begin my next rep. This technique utilizes the Time Under Tension strategy to strengthen the muscles, ligaments, and tendons in the localized areas involved.
Ok there you have it! Try using these 6 tricks to improve your next workout:
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No Shoes During Deadlifts
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The False Grip
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Straps For Front Squats
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Plate Raises
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No Hands On The Stepper
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Pause Between Reps
