Body weight
exercises have been advocated by fitness experts across the globe but many
beginners or even some lifters think that these exercises are not really
important. In an interview with Montreal-based strength coach Andrew Sakhrani,
he explains the importance of weight-free exercise.
Warm Up Your Shoulders Without Weights Or
Cables
Sakhrani
says that the best body weight exercise to warm up your shoulders is to start
off with some foam rolling. This triggers myofascial release which helps
eliminate some little knots and energize the muscle groups you roll on. Then
find a wall wherein you can bend your elbows 90 degrees against it and slide
your arms as high as possible without allowing your elbows leave the wall.
Lastly, find a long dowel wherein you can hold it farther than shoulder-width
apart. Then do shoulder rotations by either lifting the dowel over your head or
behind your back.
Push UP VS Bench Press
Sakhrani
says that pushups, dumbbell presses and incline dumbbell presses are better
than a flat barbell bench press in many ways. Bench press is usually perform in
the gym by most guys just for the show. Use resistant band, put a plate on your
back or utilize weighted vest to add resistance to your pushups. In progressing
dumbbell presses, perform each press one side at a time or perform your presses
on a physio ball.
Squat Alternatives
While
squats are very effective to develop strong glutes and legs, there are many
alternatives available. Stepups, Bulgarian split squats and other variations of
split squats provide the same effect with squats using weights when it comes to
hitting hard your glutes and legs, according to Sakhrani.
Effective Way To Use Suspension Trainers
It’s
important to use suspension trainers correctly to make them effective. Sakhrani
suggests adjusting the angle to add difficulty of an exercise. Gymnasts are
some of the strongest athletes because they’re using suspension trainers during
trainings and competitions; the rings, says Sakhrani. While suspension trainers
are more effective for strength development than size, they can serve both
purposes effectively, notes Sakhrani.
