Reverse traditional exercises for a new spark
Q: I have been working out for many years and sometimes tire of the same old traditional exercises that we all do on a regular basis. Do you have any suggestions on how to freshen things up?
A: Sometimes getting your body to respond to exercise takes a different approach, and if you have been working out for a long time, you may need a little reverse psychology to spark new progress. Here are five ways to accomplish this goal by simply doing the opposite of what you normally do in the gym.
Reverse curls
This exercise targets the forearms and biceps and is a welcome change from traditional curls because this area of the body is often neglected. To perform a reverse curl, grip a straight bar, curl bar or cable bar with an overhand grip instead of the traditional underhand grip.With your wrists facing down word away from your body and your elbows tight against your sides curl the bar toward the top of your chest until you can go no farther and hold for a split second, then return the bar back down to an inch above the top of your thighs and repeat.
Reverse stationary lunges
Instead of taking steps forward like the traditional lunge, try doing the opposite and stepping backward into a reverse stationary lunge. To get started, stand with dumbbells in hand or just use body weight. With your feet shoulders' width apart, slowly take a large step backward with your right leg while leaning slightly forward. As you touch the ground behind you with your toes begin descending down into a lunge allowing both knees to bend 90 degrees. Pause with your back knee an inch off the floor and then slowly return to the starting position while squeezing the left hamstring. Complete for the desired amount of reps and switch legs for a full set.
Reverse tricep extensions
Reverse tricep extensions are great because they work the triceps in an entirely different way and research has suggest they isolate the medial head or lower inner part of the triceps that often gets overlooked. To try this exercise attach a short straight bar to a cable pulley, grip the bar palms up with a reverse underhand grip. With your elbows in tight to your sides extend your arm downward toward your body until your triceps are fully extended and you feel an intense burn in your in the back of your arms. Pause for a split second and slowly allow the weight to ascend to the starting position pausing again at 90 degrees. Be sure to keep the triceps engaged and under tension the whole time for optimal results. Repeat for the desired amount of reps or until the muscles are exhausted.
Reverse crunches
A great way to target the lower abdominals and take the stress off your head and neck is to include reverse crunches into your training program. Begin by lying on your back with your hands to your sides, palms touching the floor and your legs elevated and bent 90 degrees. With your knees fused in the same position begin moving them toward your chest by contracting your abs until your hips and lower back lift off the ground. Hold for a split second and then return your legs to the starting position. Continue this pattern for the entire set and you will feel your abdominal in places you don't normally know exist.
Reverse grip for holding weight
A reverse grip is an old but effective way to hold heavier loads that would otherwise be impossible with the traditional overhand grip allowing you to to deadlift shrug, row or perform Romanian deadlifts with heavier weights to spur growth and build quality muscle. This technique may not be valuable for everyone but those whose goals include size and strength will find it quite useful.
So if you are the type of person who likes to go against the grain or if you are bored with the same old traditional exercises, try doing the opposite of everyone else and use the above exercises to spark new interest and progress in your current routine.
Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients. To send a question, email Askthetrainer@antoniostraining.com.
