6 exercises for big guys
When I weighed 85 kilograms, I passed the standard of vis on the bent arm well in physical education class. I hung around for about one minute before I went down. Today I see a huge benefit from using this exercise in your program.
This is an example of isometric training. There are very few purely back exercises that emphasize such isometric strength, let alone ultimate lifting ranges. This will quickly reveal weaknesses in the closing strength.
If you struggle with pull-UPS, adding this to your routine (especially when combined with eccentric pull-UPS or pull-UPS with only negative loads) can be invaluable for developing strength and skills. Start with sets of 10-15 seconds and continue.
2. Bridge with your own weight
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't worry, no one is trying to force you to train in a circus. This movement helps to open the chest and thighs. This is of great importance for large athletes with muscular muscles.
As you can see, the idea is to have the shoulders properly positioned above the arms.
Focusing on 10-15-second sets can make a big difference in improving your mobility and preparing your entire back for training. Alternatively, you can perform them yourself during the day dedicated to self-weight exercises.
Working on mobility and flexibility may seem overkill, but if it's extremely difficult for you, it probably indicates a weak spot that needs attention. Note to bodybuilders.
3. Vis cross on the sleeves
I used sleeves and placed them high on my arms for support. From this point on, the goal is simply to hang loosely, lowering the shoulder blades down as much as possible and squeezing the buttocks and body.
It's harder than it looks. However, do not let your hands rest on the bars for squats, as this will greatly simplify the task.
In this version, the broadest back muscles and abs are subjected to a huge load, while saving the shoulder and elbow joints from too much stress. This is another good exercise for big guys that will help them really learn how to manage their weight. Start with 15-second delays.
To make things more difficult, simply push the sleeves a couple of inches further away from the body. Don't be a fool and add a cargo belt with three 20-pound plates to it.
4. Keeping the torso in the fold with the plate
This is a hamstring killer, which can be a fairly solid replacement for traditional GHR or eccentric Scandinavian flexors, the latter of which tends to cause some knee discomfort. I always suspected it was because of the strain they put on the posterior cruciate ligament, but this exercise offers a worthwhile solution.
To get the most out of it, pay attention to the details. The easy default option is to allow the hips to fall too far when turning (allowing the buttocks to "sit down" to the heels). Don't let this happen. Start your approach by leaning 5-7cm forward to distribute the strain on your hamstrings.
Your upper body should not be without tension. In other words, if nothing was in your way, you would most likely fall forward.
Squeeze your buttocks and continue to move slowly. A 10-kilogram plate (or several of these) should be all you need if you weigh more than 90 kg. For even larger guys, their own weight will do. Focus on the 10 approaches.
5. Lifting and carrying speed through the weight
Training two-way leg lift exercises (especially those that target the lower abdomen or the flexor muscles of the lumbar thigh) can be very difficult for heavier athletes simply because of the weight of their legs.
This exercise is painfully simplified in its "rules" and execution, but for a large athlete it is incomprehensibly difficult to perform. Remember that from a concentric point of view, there are very few traditional exercises that can affect the lumbar muscles.
This is important because strong hip muscles can give an athlete a more stable squat, reduce back pain, and create a much greater balance in all the pelvic muscles. People often say that people have "narrow hips", and I don't like it. This disorientates us from the idea that a muscle can be both tense and weak, which, in my experience, is quite common.
Try your best to extend your sock and keep your foot straight. This will be a real Wake-up call for the rectus femoris (the quadriceps muscle that rises to the center of the thigh), the abs, and the hip complex.
Approximately 10-12 repetitions on each leg should be enough to feel the pain for the rest of the week.
6. squats with dumbbells on your heels
consider this a bonus, because it involves using dumbbells instead of body weight. At the same time, it should be the main product of lower body training for tall and long-legged athletes for a very important reason.
As you can see, my feet are on a wedge that exceeds the wedge of a typical Olympic lifting Shoe. This allows the knees to move far forward over the toes, which leads to "explosions" of the quadriceps, while the torso remains in an upright position. This is a reasonable choice for athletes who find it difficult to perform front squats due to incorrect stance placement or kyphosis.
The arms are comfortably positioned at the sides. More importantly, many tall athletes struggle to achieve enough back flexion to make squats a full-fledged quadriceps Builder (due to insufficient knee flexion and overall range). Using such an aggressive heel wedge creates excessive back flexion, making it easier to get the correct geometry. This can be a game-changer for your quadriceps growth.
And make no mistake - it's not the same as using a pair of thick heel plates. This creates more stretching of the plantar fascia and ligaments compared to the wedge and ultimately frustrates you with higher loads.
As an extra, I took the position of "duck leg". If you keep your heels close together, the exercises on all fours become more intense. Try doing them after the leg press, when you feel good and tired. Aim for more repetitions.
