Sunday, April 25, 2010

Substitute moves

In reality, working out at home means you have to make do with certain equipment that can be easily accessed in a commercial gym. The most obvious thing that is missing for me is a barbell. I don't have the cash to invest in a barbell and the plates that are required and I think it's pretty dangerous to execute certain moves without the aid of a spotter or with the lack of additional support equipment.

Fortunately, there are moves that you can do to replace some of the exercise that require barbells. And just for the heck of it, I'm summarizing additional substitute moves as well. These info are all taken from the Turbulence Training website.

In replacement of deadlifts
1. dumbbell squats
2. lower body exercise + row

In replacement for squats
1. 1-leg squats
2. 1-leg bench squats
3. bulgurian split squats
4. split squats,
5. lunges,
6. step-ups,
7. reaching lunges,
8. 1-leg deadlifts,
9. 1-leg hip extensions.
10. Goblet squats
11. DB squats are okay

In replacement of DB Split Squats
1. 1-leg lying hip extensions for beginners
2. high-rep Bulgarian split squats for advanced
3. 1-leg bench squats
4. high-rep split squats with your front foot elevated 4-6 inches for intermediate
5. 1-leg deadlifts
6. 1-leg squats onto bench
7. deepstep-ups
8. reaching lunges
9. lunges

For DB Chest Presses (of any kind)
1. pushups
2. close-grip pushups
3. decline pushup
4. elevated pushups
5. off-set pushups
6. pushups with your feet on the ball
7. pushups with your hands on the ball
8. spiderman pushups
9. pike pushups
10. decline close-grip spiderman pushups

Replacement for DB Rows
1. inverted rows
2.underhand inverted rows
3. inverted rows with your feet on the ball
4. inverted rows holding the ends of a towel hung over the bar
5. chinups
6. pullups

Replacement for bodyweight rows
1. db rows
2. db elbow-out row
3. db chest supported row
4. db rear deltoid raises
5. stickups/prone stickups/WYTs
6. band rows
7. bb rows
8. seated cable rows

Replacement for pullups and chinups
1. db rows
2. db pullovers
3. underhand grip pulldowns (kneeling) – replace chinups
4. overhand grip pulldowns (kneeling) – replace pull-ups
5. assisted chinups/pull-ups using machine

Replacing military press 1. DB 1-arm shoulder press

No comments: