If you’re like me you’re stuck at home due to the snow storm in Boston, which can be great if you want some time off of work but stinks when you about them gainzzz.
There are a gazillion (I counted) posts for bodyweight and “at-home” workouts for the general population on the interwebs. That’s awesome but if you are a weightlifter, powerlifter of other “ifter” in the iron game you’re not going to get the workout you’d hope for at home unless you’re sponsored by Rogue and have garage space (no excuses Froning!!!). You can also think up a routine workout on your own with the basics; push-ups, lunges, plank, etc. You don’t need me to tell you that. Now I know we’d all rather be at the gym on the platform Cleaning, Snatching, Squatting, etc. The exercises below aren’t sexy (besides me in the video) but use this as an opportunity to improve the little things. I thought I’d share a few different movements my weightlifting homies can do to help fill in the gaps of their training at home.
Let’s start with some posterior chain activation via the Hip Bridge with Hamstring March. If you’re a weightlifter I don’t have to tell you how important posterior chain strength is. The Hip Bridge with Hamstring March is a great way to get many of those posterior chain muscle groups like the hamstrings and glutes to fire and put them in a scenario where they must incorporate the core and reduce hip flexion and rotation all while the leg lengthens and shortens (which I didn’t do to well in the video). In the video I also included two versions. Arms to the side help your stability and arms out in front reduce your points of contact with the floor and require more anti-rotation (harder than it looks).
Hip Bridge w/ Hamstring March
1. Squeeze dat ass.
2. Keep your spine and pelvis neutral.
3. Take small steps. We are concentrating on reducing movement, not creating it.
I don’t have any weights in my apartment and I don’t really need any. This next move, however, can be improved with some resistance, the Plank w/ Lateral Drag. You just need an object that is safe for the floor and you can grab with your hand. Bags work great because you can increase the weight easily by putting shit in them (science!). Just grab a duffle bag and put shoes, cans, your cat or even a baby in the bag and voila! The Plank is great for developing core stability, especially anti-extension which is important for developing an upright torso in the squat (a must for weightlifting). Core stability can also improve overhead mobility and shoulder health. Proximal stability allows distal mobility. The “Drag” component also develops anti-rotation throughout the hips and torso and single arm support. It also makes the plank a lot less boring.
Plank w/ Lateral Drag
1. Squeeze dat ass. (see the trend here?)
2. Keep the spine neutral and rib cage down.
3. Flex your thighs and stay active against the floor through your feet and hand(s).
The last exercise is the Cossack Squat. If you’re a seasoned weightlifter bodyweight squats and lunges may not do a whole lot for you besides provide some active recovery. The Cossack Squat, however, can be a great option for a couple reasons. It is very demanding of our mobility and it can help develop lateral stability. Weightlifters don’t move laterally AT ALL….like….never. It’s not part of the sport. BUT lateral STABILITY is. Our time at home performing Cossack Squats also provides us with an opportunity to keep those movement patterns alive which is important for health and general physical preparedness. They also provide a great assessment to see where we really are with our hip and ankle mobility.
1. Allow some external rotation of the feet and use your arms as counter weight.
2. Adjust the width of your feet as needed.
3. Allow the non-support foot to lift and point while the heel remains on the floor.
Now be a good kid and help shovel out the old lady next door and make Coach proud.