Some Fun Variations For Your Training

I'm hoping by now that everyone reading has an understanding that the basic exercises are your most productive way to train. Training on a regimen of Squats, Deadlifts, Cleans, Snatches, Presses, and Rows will do far more for you than trying to load yourself up with spider curls, triceps kickbacks, lateral raises and the likes.

But, how can you add some variety to your training and still get the great results from the basics?

Great question.

Now, I love the barbell, and think that it's one of the greatest tools that one can employ, but these variations will not work with the bar.

Instead focus on heavy dumbbells, heavy kettlebells or heavy sandbags.

You'll need a pair of which ever tool that you're going to use.

Variation 1: The 1-1-2 method.

Let's say that you're going to perform some Bent Rows with two heavy kettlebells. You'd use the 1-1-2 method like this.

Row once with the left arm, once with the right arm, then row with both arms at the same time, then again row once with the left, once with the right, then once with both arms at the same time. This would equal 4 reps because you've performed 4 reps with each side. Keep it up in that fashion for however many reps you are working towards.

You'll get the unilateral and bilateral benefits of training with this method.

Variation 2: The Loaded 1-arm method.

Again, let's say you're going to perform some Bent Rows with two heavy kettlebells. This is how you'd use this method.

Start with both bells at the top of the movement, tucked up into your body rather than at arms length away. This gives you a nice isometric contraction and increases your time-under-tension.

Now, let one bell down to the arms length bottom position while keeping the other in the top position. Row the first bell and repeat on the other side.

Basically you are doing the reverse of a normal set of 1-arm alternating rows. Instead of keeping the non-working bell in the bottom position while you work the other bell, you are keeping the non-working bell in the top contracted position.

Both of these variations can be used with dumbbell, kettlebell, or sandbag presses or rows, as well as high pulls, snatches, cleans, clean and press/jerk, or many other great movements. Give them a try and I think you'll like it.

Now, go train hard.

Yours in strength,
Brett

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