You might think that you’re limited by equipment in your home gym, but all it takes is a little imagination and you can create exciting workouts with minimal equipment. King of gym creativity @ElitePhysiqueTraining has shared his top 10 hacks here: bit.ly/3HPGD7V
I'm Gareth Sapstad here with Mirafit and here are your top 10 home gym hacks
Gym Hack number 1 - Rack Wrist Roller - Using one of these wrist rollers is a really great option for working your wrist extensors and forearms but if you don't have access to one of these then give this a go. So all I've got here is my bar set up on my rack about chest height I'm going to grab a resistance band. Loop it over and through making sure that's nice and tight, and then I'm just going to grab a dumbbell, I'm using 10kg here, and just link it through the bottom.
Gym Hack Number 2 - Rack Split Squat - A split squat stand like this is a complete game changer for your riff elevated split squats and really optimizing your positioning and comfort whilst doing them, but if you don't have access to a split squat stand like this then give this a shot. So all I've got here is the bar in my rack set to about the same height as I would do with a split squat stand so for me what's most comfortable is kind of about shin height or mid shin height and I've got that bar in a position where it's not really going to move too much.
Gym Hack Number 3 - Wall Hack Squats - Hack squats are a gym favorite for working your quads, but what if you're at home and you don't have access to a hack squat machine? Well give this a try and all you're going to need is a foam roller so use your smooth foam roller not one of those bubbly ones, just to place behind your lower back against the wall. What I'm going to do then is just sit down and then grab my dumbbells, obviously choose the weight that's going to work best for you, it'll take just a second to get in position adjust that foot position, feet facing forwards and then pushing back against that foam roller against the wall.
Gym Hack 4 - Bar Unloading - Game Changer, quickest way to unload the bar without breaking your back. Small plate, roll it underneath throw it on, slide off your first one throw off your second one, stand up, done. Obviously put your plates back.
Gym Hack 5 - Hip Thrust Foot Stance - If you use heavy barbell hip thrusts but can never find the right position with your feet every time to really feel it in your glutes, then here's a really quick trick. All I'm going to do is find the position where I'm going to feel it in my glutes the most, by doing it alone without the bar to start off with. So just body weight alone. I'm going to get to the top of there where I'm in that Peak contracted position and I'm just looking for where my shins are vertical so my hamstrings aren't too active there and it's all glutes.
Gym Hack 6 - Banded Seated Row - If you don't have a seated row like this one then give this hack a try. I'm sat on the floor here in front of my rack, if you don't have a rack it's not a problem as long as you've got some kind of sturdy object. I've linked my resistance band around that you can adjust the resistance of the band depending on how strong you are at this.
Gym Hack 7 - Loaded Carry - The Limited space loaded carry, if you don't have a lot of space in your gym or garage gym then here's one for you. All I've got is a resistance band set to about hip height in my rack if you don't have a rack then any sturdy object will do. All I'm going to do is walk out and grab either dumbbells, sandbag whatever you want you can do these loaded carriers with.
Gym Hack 8 - Gymnastic Ring Rows - If you want to get some extra range of motion with your bent over rows, have you ever thought about using your gymnastic rings? So all I've got here is my gymnastic rings on my bar, just about level with the end of that knurling that part of the bar that's got some grip, and all I'm going to do there is stand up get to my set position hinge my hips back stick my butt out.
Gym Hack 9 - Belt Squats - This might look a little bit funky but give this a go if you're looking for a way to do belt squats with very limited equipment. All I've got here is my lifting belt, I've looped a resistance band, I'm aware this is quite a heavy one here as you see it's already putting me down, and then I've kind of struggled to put it underneath my feet.
Gym Hack 10 - Strongman Conditioning - If you want to get into strongman style conditioning but don't have any Atlas Stones, then this one's a really good idea. All I've got is my bar set to about armpit height or a little bit lower. You can also adjust it high if you want the extra Challenge, and then on the floor here I've got a a dead ball or a sand ball you can use a sandbag it really doesn't matter.
20 июл 2024
