During our search for the best compact rowing machine, we found an array of excellent standalone options and options that fit in well with other top-rated home gym equipment. We considered the overall footprint and other key features, and scoured the reviews to see what users had to say about each product. Below is our list of the best compact home rowing machines available.

How We Chose the Best Compact Rowing Machines

The rowing machines included in this list were carefully selected based on what most users would want out of a rowing machine, keeping in mind that they needed to have a smaller footprint and folding or upright storage options. We evaluated each choice based on size, portability, cost, high-tech features, versatility, and durability. We also scoured the reviews to see what users had to say about each rowing machine.

Our Picks for the Best Compact Rowing Machines in 2025:

• Best Overall Compact Rowing Machine: Hydrow Wave
• Best Compact Rowing Machine With Trainer-Led Workouts: NordicTrack RW700
• Best Foldable Compact Rowing Machine: ProForm Pro R10
• Best Compact Rowing Machine for Cross-Training: Echelon Row-s
• Best Value Compact Rowing Machine: NordicTrack RW600

Best Overall Compact Rowing Machine: Hydrow Wave

Hydrow Wave Rower

4.0

• Dimensions: 80″ L x 19″ W x 43″ H
• Storage: Stores upright
• Resistance: Magnetic
• Weight capacity: 375 pounds
• Display: 16-inch HD touchscreen
• Available programming: Live and on-demand workouts, scenic rows

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On the Hydrow website, the Hydrow Wave is rated 4.6/5 stars with over 9,000 reviews at the time of writing. It’s the brand’s compact, budget-friendly option for those who want to elevate their at-home workout routine. The length is just 80 inches, which is the shortest on this list, and the overall size is 30 percent shorter than the original Hydrow Rower. You cannot fold it, but there is the option to store it upright using The Hydrow Wave Vertical Anchor. This is a wall-mounted strap that holds the rower upright. It costs an additional $190, which is a bit on the pricey side.

The frame is made of aluminum and steel. It has a flat anthracite polymer body, which is a durable and lightweight material. The handle has an ergonomic design for a low-stress grip, and the strap is made from water- and rot-resistant polyester webbing. It also has a patented electromagnetic drag system that mimics the experience of rowing on open water.

Overall, the reviews on the Hydrow website are positive, and many mention how quiet the machine is and how much they like the small footprint. One review says, “The machine is such great quality. It’s quiet and sleek looking.” The critical reviews make up 3 percent of the overall reviews and state issues like non-working parts being delivered. However, Hydrow has responded to each review to resolve any issues.

Best Compact Rowing Machine With Trainer-Led Workouts: NordicTrack RW700

NordicTrack RW700

4.2

• Dimension: 87" L x 22" W x 47" H
• Type of Resistance: Magnetic
• Subscription: Not required; compatible iFIT membership is $39/month
• Storage: Can be moved using the front wheels
• Weight Limit: 250 pounds

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The NordicTrack RW700 has a 10-inch HD touchscreen you can tilt and pivot to follow along with an iFIT workout led by your favorite trainer on or off the rower. An iFIT subscription is $39 per month, and you’ll have access to live and on-demand classes. Membership to the fitness app is not required to use the rower; however, you won’t have access to trainer-led classes without it.

A trainer-led rowing workout gives you the option to row on the open water for a more scenic experience, and there are also studio sessions. The resistance is adjusted automatically among 26 resistance levels during each class, so you don’t need to worry about stopping to make changes. The oversized foot pedals have adjustable nylon foot straps with quick release, which is excellent for those who want to incorporate movements off the rower into their workout.

The rail is 87 inches long and made from durable steel. It has an inertia-enhanced flywheel, so it should maintain a smooth rotation. If you have a shared space, the NordicTrack RW700 rower has a magnetic resistance system that creates tension against the flywheel without touching, making it a quieter option. After your workout, this magnetic rowing machine can be moved using the front wheels, but it can’t be folded.

Best Foldable Compact Rowing Machine: ProForm Pro R10

ProForm Pro R10

4.0

• Dimensions: 86.5" L x 22" W x 45.5" H
• Type of Resistance: Magnetic
• Subscription: Not required; compatible iFIT subscription is $39/month
• Storage: Folding
• Weight Limit: 250 pounds

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The ProForm Pro R10 can collapse into a more compact size by lifting the handle, and the front-mounted transport wheels make it easy to move. It comes equipped with a 10-inch HD touchscreen you can use for iFIT workouts if you choose to subscribe, or you can track your watts, calories burned, time, strokes, and distance in the manual mode. There are 24 resistance levels to choose from, and your workout intensity is adjusted using the brand’s trademarked Silent Magnetic Resistance system. This gives the user the option to have a more cardio- or strength-focused workout.

The flywheel has been designed to maintain inertia and rotate smoothly, and the steel rail is oversized to help keep you stable. The large, pivoting foot pedals with adjustable nylon straps keep your feet in place, and the seat is molded with comfort in mind.

Best Compact Rowing Machine for Cross-Training: Echelon Row-s

Echelon Row-s

4.2

• Dimensions: 84" L x 21" W x 47" H
• Type of Resistance: Magnetic
• Subscription: Not required; Echelon Fit subscription is $35/month
• Storage: Folding
• Weight Limit: 300 pounds

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If you like to incorporate other movements into your rowing workout or train off of the rower, the Echelon Row-s has a 22-inch HD touchscreen that can be flipped 180 degrees. While an Echelon Fit subscription is not required, the extra $35/month workout app gives you access to over 40 live classes and more than 1,000 on-demand workouts from its library, including rowing, biking, running, and functional training classes.

The ergonomic design of the seat and the ability to adjust the foot platforms to a comfortable position help you maintain proper posture and alignment. If you’re short on space, the length goes from 84 inches long to just 41 inches long when folded. On the Echelon website, this rower is rated 4.6/5 stars. “The machine looks great, operates very quietly, and gives a great workout no matter your level,” says reviewer Brett P.

Best Value Compact Rowing Machine: NordicTrack RW600

NordicTrack RW600

Dimensions: 87.02" L x 22.0" W x 47.24" H

Storage: Folds in half for vertical storage

Resistance: Air and magnetic

Weight capacity: 250 pounds

Display: 10-inch smart HD touchscreen

Available programming: Live and on-demand workouts, scenic rows

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The NordicTrack RW600 balances great tech features and an accessible price, making it a great value. The 10-inch screen is an excellent option for those who want to take instructor-led classes using an iFIT membership. NordicTrack’s patented Silent Magnetic Resistance can be adjusted up to 26 levels automatically in an iFIT class or manually as needed.

The pivoting foot pedals are oversized, and the nylon straps keep your feet secure. The handlebar has a soft grip, and the molded seat is designed to help you feel comfortable. When your workout is finished, the NordicTrack RW600 can be folded and stored out of the way.

How to Choose the Best Compact Rowing Machine for You

What factors should you consider before you pull the trigger on a rower? Here’s what we’d recommend you take into account as you ponder your purchase decision:

Footprint

Once you’ve decided on your rower location, it’s a good idea to measure the length, width, and height of your space to determine what size machine works best. You’ll want to measure height to see if you have enough clearance for rowers to be stored upright.

Budget

After measuring, think about how much you’re willing to spend. Take into consideration any additional costs such as a monthly subscription. Some rowers also have add-ons for purchase, such as a lumbar support system or seat upgrade.

Features

Ask yourself: How many levels of resistance do I need? Am I looking for an HD touchscreen with trainer-led classes or do I prefer a more simplistic display? Other features such as a magnetic resistance system may be important if you’re in a shared space and need a quieter machine. The rower’s maximum height and/or weight capacity may also play a role in your decision as well.

Benefits of a Rowing Workout

Rowing allows you to implement low-impact, cardio-based training, and you can adjust the resistance for a strength-focused session. It’s a full-body workout that uses 86 percent of your muscles. With each stroke, you’re using your core and legs for the initial pull and finishing the rowing movement by using your upper body. Since you’re in a seated position, there’s less pressure on your knee and ankle joints.

Getting all four types of exercise (endurance, strength, balance, and flexibility) has benefits, according to The National Institute of Health (NIH). A rowing machine can be utilized for two types: endurance and strength. Many rowing machines have built-in programs or subscriptions that offer classes geared toward building strength and endurance.

Final Thoughts

Rowing is a great way to build strength and endurance while working various muscle groups. There are choices to suit a variety of budgets with different storage options and sizes. Figuring out how much space you have, your price range and the features you’d like will help you choose the best compact rowing machine for you.

FAQs

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Yet even if your previous treadmill experiences failed to elicit motivation or effective results, it’s not too late to change your tune. Whether you’re focused on losing fat, improving your metabolic conditioning, or recovering efficiently, this popular piece of home gym equipment can help put you on a path to success.

Plus, you don’t have to invest what can seem like countless hours and steps to make physique, performance, or health improvements. Here are three goal-specific workouts that only take 30 minutes to complete and have the potential to transform your opinion about treadmills.

30-Minute Treadmill Workouts 

• For Fat Loss
• For Conditioning
• For Recovery

30-Minute Treadmill Workout for Fat Loss 

While nutrition plays a major role in your ability to lose body fat, exercise can enhance your efforts to trim extra inches off your waistline. (1) However, if you have a limited window to hit the gym, it’s important to get the most bang for your fat-burning buck. When it comes to your next treadmill session, swap out the slow, steady-state approach for something that’s proven to be more efficient and effective: high-intensity interval training. (2) 

Sprint Intervals 

This type of workout isn’t for the faint of heart. Ultimately, though, sprint intervals provide a unique stimulus that simply can’t be replicated with steady-state cardio training. Combining brief periods (less than one minute) of high-intensity runs with a far less demanding walking interval of equal time will push you mentally and physically. 

Most importantly, however, this method provides more fat-burning upside than simply going at the same speed throughout your workout. In fact, a study comparing calories burned during 30 minutes of HIIT, weight training, running, and biking showed that HIIT participants burned 25-30 percent more calories. (3)

Considering you need to be in a calorie deficit to lose body fat, following a well-structured eating plan that prioritizes protein and engaging in strength training and HIIT-style cardio can be quite a powerful fat-loss solution. (4) 

Keep in mind that you can make this workout more demanding in a number of different ways. Setting the treadmill on a low incline will put more stress on your quads and your glutes. As you improve, you can reduce the rest time between sets, which could give you room to fit a few more rounds within that 30-minute window. 

Because this workout is ultra-demanding on just about every part of your lower body, it’s best to save it for a non-leg day. Additionally, while you can pencil it into your schedule two to three times per week, make sure to do so on non-consecutive days so you’re able to recover and hit the gym again. 

Treadmill Interval 

• How to Do it: Set the treadmill to a flat position. Gradually build up speed until you reach a jogging pace. At the two-minute mark, increase the speed to a level in which you can safely maintain a sprint for the desired time. After you’ve hit your target time for the first part of the interval, decrease the speed and maintain a slow pace for an equal amount of time.
• Programming: Five sets of 30 seconds at a sprint pace, followed by 30 seconds at a slow pace (casual walk). Rest for two minutes, then repeat the circuit twice. Then, complete two sets of 45 seconds at a fast pace, followed by 45 seconds at a slow walking pace. Rest for two minutes, then repeat once.
• Rest Time: Rest two minutes after each completed circuit.

RELATED: Best Treadmills for Home

30-Minute Treadmill Workout for Conditioning 

Metabolic conditioning may lead to fat loss, but that’s not the sole objective. Rather, this exercise methodology is all-encompassing in its mission to improve both your endurance and strength. Increasing your work capacity can allow you to shine brighter in your weightlifting sessions or give you the cardiovascular foundation to maintain an elevated heart rate for a longer period. 

Incline Intervals 

The treadmill presents a prime opportunity to get in better overall shape if you take advantage of the incline feature. Unlike the fat-loss workout, though, you don’t have to go top speed to get closer to your end goal. 

That said, interval-style training reigns supreme when it comes to conditioning. You can take things to the next level (literally) through incline treadmill training, which has been shown to be effective for improving oxygen consumption, blood lactate responses, and muscle power. (5)

This 30-minute treadmill workout revolves around manipulating the incline and the speed in a pyramid-style fashion. Once you navigate through that portion, you’ll get a chance to finish on a high note with a run that’ll force you to push through every last step. 

Treadmill Incline Intervals

• How to Do it: Begin with a three-minute warm-up at a comfortable walking speed with the incline at 3%. Every two minutes, increase the incline by 2% and the speed by 0.5 until you reach 15 minutes. Then, reduce the speed by 0.5 and the incline by 1% every two minutes until the 23-minute mark. At that point, ramp up the speed, set the incline between 3 to 5% and finish with a higher intensity run, followed by a brief cooldown interval.
• Sets and Reps: 10 “sets” of two-minute incline intervals, one five-minute running interval, and a two-minute cool-down period. 30 minutes total training time.
• Rest Time: No rest time between intervals.

30-Minute Treadmill Workout for Recovery 

Not every treadmill program has to be interval-based. In fact, a no-frills, steady-state-style session is a great way to recuperate from a muscle-building workout. If you want to get your body primed to train again, a treadmill-centric approach is simple, yet effective. 

Steady State and Stretch 

When it comes to recovery, staying stationary won’t yield the best results. On the contrary, movement is key to reducing lactic acid buildup, eliminating toxins, and shuttling nutrients into your cells. (6) 

A positive correlation between increased blood flow and performance recovery makes low-impact forms of aerobic exercise a logical choice. (7) While that doesn’t mean you should fully eliminate rest days, it does mean you should incorporate active recovery into your weekly routine. Cycling and swimming fit the bill, as does a steady-state treadmill workout. 

You don’t need to overcomplicate it, either. Depending on how much time you have, you can pair a timed walk with a series of mobility exercises to enhance your recovery. 

Treadmill Walk and Mobility

• How to Do it: Start with the treadmill on a flat position, or very low incline (from 1 to 3%). Set the speed to a brisk walking pace you can comfortably maintain for 20 to 25 minutes. Then, complete each of the exercises outlined in the “warm-up” sequence below.
• Sets and Reps: One “set” of a 20 to 25-minute walk, followed by 5 to 10 minutes of mobility work. 30 minutes total training time.
• Rest Time: No rest time.

How to Warm-Up for a 30-Minute Treadmill Workout

When you’re about to spend 30 minutes on a treadmill, it might be easy to think you don’t need to warm-up. However, that’s certainly not the case — especially if you want to fully reap the rewards of your upcoming cardio session. 

Completing a structured warm-up protocol not only offers injury prevention and performance benefits, but it also gives you a chance to prepare your mind for the challenges ahead. (8) And considering you’ll have to repeatedly ramp up the intensity to optimize fat burning, you’ll need to prime your joints, muscles, and tendons before you dive into your workout.

This four-part warm-up routine addresses key areas like the hamstrings, hips, and glutes — all of which will be put to the test once you step foot on the treadmill. 

30-Minute Treadmill Workout Warm-Up

1. Forward Leg Swing: Stand straight with your feet about hip-width apart. While keeping one leg stationary, carefully swing the opposite leg forward and backward in a controlled movement, progressing from small swings to larger ones. Complete two sets of 10-15 repetitions per leg before moving to the next exercise. 
2. Hip Circle: Stand with your feet shoulder-width apart and your hands on your hips. As you shift your weight to one foot, maintain an upright posture and slowly rotate your hip in a clockwise direction as if you were drawing a circle. Complete 10 repetitions, then go counterclockwise for another set of 10. Perform twice on each leg.
3. Lateral Lunge: With your feet hip-width apart, take a lateral step with your left leg. Push your hips back and bend your left knee until it reaches 90-degrees. Drive off of your left foot and return to the starting position. Perform 10 repetitions, then switch sides. Repeat before finishing with the final exercise. 
4. Kang Squat: Stand up straight with your feet between hip- and shoulder-distance apart and your toes pointed slightly out. Place your hands behind your head, brace your core, and hinge forward at your hips. Then, lower your torso until it is almost parallel with the floor. Sit your hips back and bend at the knees until you reach a full-depth squat. Push through your heels and perform the opposite motion to return to a standing position. Complete one set of 10-12 reps. 

Don’t Underestimate the Power of a Half-Hour

Any 30-minute workout can be effective — as long as you put in the effort. Although treadmill training alone won’t necessarily give you your ideal physique, it can be strategically incorporated into your overall fitness routine as a way to drop body fat, get in better condition, or aid in recovery. Commit a half-hour to this misunderstood machine and you may be surprised at how much you enjoy every minute of whatever workout you choose.  

References

1. Kolnes, K. J., Petersen, M., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise training on Fat Loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
2. Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. a. B., Steele, J., Fisher, J., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
3. Falcone, P. H., Tai, C., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric expenditure of Aerobic, Resistance, or Combined High-Intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://doi.org/10.1519/jsc.0000000000000661
4. Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of Nutrition and Metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
5. Ferley, D. D., Osborn, R., & Vukovich, M. D. (2014). The effects of incline and Level-Grade High-Intensity Interval treadmill training on running economy and muscle power in Well-Trained Distance runners. Journal of Strength and Conditioning Research, 28(5), 1298–1309. https://doi.org/10.1519/jsc.0000000000000274
6. Draper, N. (2006, March 1). Effects of active recovery on lactate concentration, heart rate and RPE in climbing. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818679
7. Borne, R. F., Hausswirth, C., & Bieuzen, F. (2017). Relationship between blood flow and performance recovery: a Randomized, Placebo-Controlled study. International Journal of Sports Physiology and Performance, 12(2), 152–160. https://doi.org/10.1123/ijspp.2015-0779
8. Fradkin, A., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on Physical performance: A Systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/jsc.0b013e3181c643a0

Featured Image: Artem Bestsenny / Shutterstock

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Anyone can integrate medicine ball training into their current programming and reap the rewards of this ballistic training method. You can integrate medicine ball exercises into your workout either before the main strength portion of your workout, in conjunction with some compound movements like presses or squats, as an efficient part of any outdoor workout, or at the end of a session to shore up your conditioning.

The explosive element of training with a medicine ball, which can’t be safely replicated with barbells or dumbbells, means you need to train with strong intention. This introduces higher-intensity training zones and recruits more type-II muscle fibers — fast-twitch muscle fibers which are largely responsible for muscular growth and explosive strength. (1)

Here are 10 of the best medicine ball exercises for power, conditioning, and overall fitness.

Best Medicine Ball Exercises

• Medicine Ball Rotational Scoop
• Medicine Ball Shotput
• Medicine Ball Overhead Slam
• Medicine Ball Keg Toss
• Medicine Ball Figure-8 Overhead Slam
• Prone Medicine Ball Chest Throw
• Swiss Ball Medicine Ball Overhead Throw
• Split-Stance Medicine Ball Chop
• Alternating Medicine Ball Perpendicular Scoop
• Medicine Ball Hollow Body Rocker

Medicine Ball Rotational Scoop 

The rotational scoop is one of the most common exercises performed with a medicine ball. The movement relies on both rotational and anti-rotational forces to create a powerful throw from your hips. Coiling up onto your rear leg and uncoiling toward your front leg results in a transfer of energy that comes through your core, across your upper back, and finally out of your hands as you release the ball.

The direction of the medicine ball rotational scoop is more rotational than “backward and forward” with the direction of the toss. By keeping a low center of gravity with your knees bent, you’ll avoid two common pitfalls of the scoop: popping up into the air and coming off your rear foot. Maintaining posture will also allow you to use the muscles responsible for producing power to work — your hips and core — rather than shifting the ball to your target by throwing with your arms and shoulders. 

How to Do the Medicine Ball Rotational Scoop

Start with your feet hip-width apart, in a parallel-base position to your target (either your training partner or a sturdy wall) with your chest facing 90-degrees away from the target. Cradle a medicine ball with both hands at your hip. Keep your arms relaxed and begin the backswing by keeping the ball close to your body while turning your front shoulder toward your rear foot and rotating your upper body in the process. During this coil process, or eccentric phase, start to feel your front leg also turn in toward the back.

During the uncoiling, or concentric portion, reverse that order. Your front leg will now begin to return forward. That energy will transfer through your hips and core, which will force rotation for your shoulders. Keep your knees bent and maintain a low center of gravity as you begin to throw the ball just in front of your body toward the target. Allow the transfer of energy to go through your arms and out into the ball as it projects forward.

Benefits of the Medicine Ball Rotational Scoop

• The medicine ball rotational scoop toss is an effective exercise for developing rotational power for many sports including baseball, tennis, hockey, rugby, football, jiujitsu, and other combat sports. 
• It connects your adductors (inner thighs) and obliques (side abdominals) as a sling for producing power and force.
• The movement can be beneficial to those looking to improve their lower body power, core strength, and total-body endurance.

Medicine Ball Shotput 

The medicine ball shotput is similar to the medicine ball scoop, except that it has a higher start position and requires more of a weight shift rather than rotation. Not many people are familiar with this medicine ball exercise variation because of the higher position of the medicine ball.

Use a lighter medicine ball than you would use for a scoop to avoid any unnecessary stress to your shoulder complex or neck. 

How to Do the Medicine Ball Shotput 

Begin in a similar parallel-base position as the medicine ball scoop. Position your front-side hand underneath the ball close to your body, at your back-side shoulder. Flare the elbow of your back-side arm up and point your elbow away from your target, with your palm on the outside of the medicine ball and your fingers pointing up.

Before throwing the medicine ball, think about simply rocking back and forth from your front leg to your back leg. This will help you feel the weight shift that will allow you to project the ball to your target. Keep your head facing toward your target, you’ll shift backwards before shifting forwards and projecting the ball with your back-side arm and hand.

The release point should be in front of your body with your arm extending in the direction you want to throw. Allow your back leg to naturally pick up, if it does at all.

Benefits of the Medicine Ball Shotput

• Improves shoulder power and strength due to the high position of your elbow and the ball.
• Can boost performance for overhead athletes (pitchers, quarterbacks, volleyball and tennis athletes)
• Primes the body and central nervous system for upper body workouts.

Medicine Ball Overhead Slam 

Training with medicine balls requires one fundamental element: intention. You must be aggressive and explosive with many exercise variations, but particularly with the medicine ball overhead slam. Imagine your arch-enemy’s face on the floor and pummel that face with the medicine ball.

This variation is one of a few that you can perform with succession, or quickly for repetitions, for either power or as part of metabolic conditioning.

How to Do the Medicine Ball Overhead Slam

Start with a base position with feet hip-width apart. Hold onto the sides of the medicine ball with your arms relaxed in front of your body. Raise your straight arms above your head and straighten your legs, allowing your heels to rise off the floor to become as tall as possible. With this lengthened position, keep your core tight before coming forward at your waist to slam the ball down slightly in front of your feet.

There are a few tips to avoid entering a poor posture: As you raise the medicine ball above your head, avoid excessive extension in your spine by not bringing the ball behind your body. As you slam the ball down, do not allow your chest to finish facing the ground — remain at a slight angle.

Benefits of the Medicine Ball Overhead Slam

• Coiling and uncoiling from the overhead position increases core strength and power output.
• The exercise trains your core musculature, lats, and shoulders.
• It can be repeated for multiple repetitions as part of metabolic conditioning.

Medicine Ball Keg Toss 

The medicine ball keg toss is the “reverse” motion of the medicine ball overhead slam. In this variation, you’ll be using a lot more of your legs to generate power and strength as you throw the ball above your head and up to the sky behind you.

A focus on pushing through the ground with your legs will result in larger ground reaction force (more power) and higher, farther tosses.

How to Do the Medicine Ball Keg Toss

Start in a base position with feet hip-width apart and your arms straight with palms cupping the medicine ball near your waist. Perform a quick quarter- to half-squat with your arms straight. Explode from that partial squat position through your legs to triple-extend (using your ankles, knees, and hips) as you send your arms up and back for the toss. Make sure you have plenty of free, unobstructed, unused space behind you.

Benefits of the Medicine Ball Keg Toss

• The movement mimics Olympic lifting movements with triple extension, which helps build explosiveness through your lower body musculature.
• Repeating the keg toss for multiple repetitions can develop lower body endurance. 

Medicine Ball Figure-8 Overhead Slam 

One benefit of training with a medicine ball rather than a barbell or dumbbell is the ability to train in the transverse plane — with rotation. The medicine ball figure-8 overhead slam checks off a few boxes including learning how to shift weight, how to transfer force from the ground through your entire body into your arms, and it works a ton of muscles in a power-specific movement. 

The medicine ball figure-8 overhead slam requires patience and some coordination unlike some other more straightforward medicine ball movements.

How to Do the Medicine Ball Figure-8 Overhead Slam

Start in a base-position with both feet shoulder-width apart — keep your knees softly bent, your hips engaged, and cradle a medicine ball in front of your body at hip-height. Begin by shifting your weight slowly from side to side while making an “infinity loop” or figure-8 pattern with the medicine ball.

When you’re ready, focus on going down on one loop and shift your weight to the side you want to throw from. Take the ball through a long movement from one hip, over your head, and powerfully slam it to the ground just outside your opposite foot. As you release the ball, pivot on your feet as you turn in to follow through with the slam.

Benefits of the Medicine Ball Figure-8 Overhead Slam

• Increases rotational power output for rotational athletes like tennis, hockey, and volleyball players, baseball pitchers, boxers, jiujitsu, and combat sport athletes.
• Recruits your glutes, adductors, obliques, lats, and shoulder muscles in an integrated movement.

Supine Medicine Ball Chest Throw 

The supine medicine ball chest throw is one of the very few medicine ball movements where you will find yourself lying on your back on the floor. This ballistic movement is focused on a powerful concentric (pushing) movement and a safe catch. It can also be paired with a partner’s catch and release for consistent repetitions.

Because you’re on the floor, you’re limited to strict chest, shoulder, and arm power without the aid of your core or lower body. However, the objective behind the movement stays the same as with every other medicine ball exercise mentioned so far: perform it with intention and aggressive explosiveness.

How to Do the Supine Medicine Ball Chest Throw

A supine position means you will be on the floor, flat on your back. Bend your knees and place your feet flat on the floor. Hold the medicine ball with both hands underneath the ball and set your elbows slightly out to the side.

In one motion, explosively extend your arms and launch the medicine ball in a straight line over your chest while keeping your feet and head on the ground. If the trajectory is straight up, you should be able to carefully catch the ball and repeat for more repetitions. 

Benefits of the Supine Medicine Ball Chest Throw

• Can improve upper body power and boost your explosiveness on bench press movements.
• Works your shoulders and triceps and, if caught successively or used with a partner catching the ball and dropping it from a standing height, can be used for metabolic power conditioning. 

Swiss Ball Medicine Ball Overhead Throw 

One of the more advanced exercises on this list is the Swiss ball medicine ball overhead throw. This is an amazing exercise that can be used to develop power in an even more ballistic effort than a standard overhead throw while also requiring more total-body stabilization due to the Swiss ball’s inherent instability.

As a precaution, anyone performing the Swiss ball medicine ball overhead throw should have a decent level of core strength and no current issues with their shoulders or low back.

How to Do the Swiss Ball Medicine Ball Overhead Throw

Sit on a Swiss ball and roll a little bit forward to support your hips and low back on the ball. Bend your knees and keep your feet flat on the floor. Hold the medicine ball with both hands at chest level. If you are on a turfed or carpeted floor surface, use weight plates or dumbbells on the floor so that you can push your toes into a stable base to prevent any sliding. 

Lean your torso back and extend your arms above your head. Your temporary loaded stretch position should have your chest facing slightly up and your hips in a neutral position. To begin the throw, initially create tension through your hip flexors, followed by flexing your body as you rise back up (similar to a sit-up).

The momentum of the forward motion should bring you upright as you release the medicine ball above your head and forward to your target. Avoid having the ball travel upward and focus on sending the ball in the direction your toes are pointed

Benefits of the Swiss Ball Medicine Ball Overhead Throw

• Strengthens and builds power in your hip flexors, rectus abdominis, shoulders, and lats.
• This advanced movement is excellent for javelin throwers, tennis, baseball, and volleyball players, jiujitsu, and MMA athletes.

Split-Stance Medicine Ball Chop 

Most people love performing power-based movements like medicine ball training because of the ballistic nature of throwing or slamming resistance around. However, the split-stance medicine ball chop very quickly teaches that you cannot express force and power efficiently without having stability and proper interlimb coordination.

The unique stance will involve your lower body for a greater stability challenge. You can perform this variation either parallel to a wall or with a partner to return the ball.

How to Do the Split-Stance Medicine Ball Chop

Start in a split-stance or lunge-type position with your front foot farther from the wall and your back foot slightly closer to the wall. Slightly bend both knees.

Hold to the medicine ball with both hands, lift your arms up at a roughly 45-degree angle above your outside shoulder. In one fast motion, go diagonally down and across your body, aiming the throw toward the ground between the wall and your front foot. This should allow the ball to bounce off the ground to the wall. If using a wall instead of a partner, be ready to catch and receive the ball.

Benefits of the Split-Stance Medicine Ball Chop

• Engages your core in a transverse (rotational) pattern that activates your obliques, lats, and hips.
• Challenges your lower extremities to remain stiff and stable to transfer force.

Alternating Medicine Ball Perpendicular Scoop 

In some cases, it can be hard to make a medicine ball exercise more suitable for metabolic conditioning. With the alternating medicine ball perpendicular scoop, you can focus on power and conditioning at the same time.

The “perpendicular” position simply means that you’re directly facing your target versus facing away at a 90-degree angle. You can choose to go heavier for more strength adaptations or relatively lighter for more power and conditioning. 

How to Do the Alternating Medicine Ball Perpendicular Scoops

Start with a medicine ball cupped with both hands. Stand closer than other exercises, facing toward the wall you will throw to. Assume a base-stance position facing the wall with your feet at hip-width distance, your hips pushed slightly back, and your knees softly bent. 

Shift the ball towards one hip and, when you’re ready, “scoop” the medicine ball towards the wall at a slight angle. The ball should bounce off the wall toward your opposite side, where you can safely and quickly catch it. Receive the medicine ball and move with both hands toward your pocket to eccentrically load your body. Come back out with another throw at a similar angle to return the ball back to your starting side. Repeat at a steady pace for the intended repetitions

Benefits of the Alternating Medicine Ball Perpendicular Scoops

• The front-facing position engages your glutes and obliques for power and rotation in each repetition.
• This movement can be efficiently used as part of a metabolic circuit with other exercises for conditioning.

Medicine Ball Hollow Body Rocker 

Most medicine ball exercises have you actively throwing or releasing the ball during each repetition. This is one of the few medicine ball exercises that will not require you to throw the ball at all.

The medicine ball hollow body rocker is a tough core exercise that requires stiffness from your entire body while supporting the medicine ball in an overhead position.

How to Do the Medicine Ball Hollow Body Rocker

Begin by lying down with your back on the floor while holding a relatively light medicine ball. Cup the medicine ball over your head with your elbows slightly bent. Enter a “hollow body position” — keep your legs slightly bent and lift them roughly 30 to 45-degrees off the ground while also lifting your shoulders off the ground. Your body should be “balanced” on your rear hips, glutes, and tailbone.

Keep a stiff position as you try to rock your body slightly forward and backward shifting weight from your legs to your shoulders. Maintain the hollow body position from your hips to your ribs, keeping your core tight. Keep rocking back and forth for either time or total repetitions.

Benefits of the Medicine Ball Hollow Body Rocker

• This advanced core exercise with a medicine ball can build muscle and strength in your core, specifically, your rectus abdominis.
• Develop endurance with stiffness with your core while holding an overhead position. This can lead to improvements in compound movements that require stiffness in your trunk and ribs such as deadlifts, squats, and overhead presses.

Benefits of Medicine Ball Training

Medicine ball training is usually seen inside strength and conditioning facilities with the specific intention of helping athletes achieve greater power output. (2) However, lifters of every skill and training age can benefit from using medicine ball exercises in their training program and routine.

Research has shown that the ability to produce force and muscle power is a better predictor of functioning in older adults rather than muscular strength or cardiovascular endurance. (3) The explosive nature of medicine ball training also offers a unique stimulus to build endurance and conditioning compared to more traditional methods such as treadmill running. 

How to Program Medicine Ball Exercises

Medicine ball exercises can be utilized as part of a warm-up routine, a separate sport-specific training section, or as a primer prior to your strength work. They can be integrated as part of a superset or a larger circuit, or the exercises can be used at the end of a workout as part of metabolic conditioning.

The weight of the medicine ball also plays a large role as to whether you will be using a relatively heavier weight to develop more strength-building force or a lighter ball to work on power output and conditioning. A difference of even two pounds could significantly increase the time between moving your body and the sound of the impact when it comes to throwing the medicine ball.

Most medicine ball exercises can be programmed for two to three sets. Depending on the movement, you can expect to perform anywhere between five and 10 repetitions per side. Remember that more repetitions require more energy and, if your goal is to build power, focus on quality over quantity. Reset between each individual repetition and focus on maximum output. Expect a decrease of power over a short period of time if you perform in succession multiple repetitions.

How to Warm-Up with a Medicine Ball

A medicine ball can be used as part of a warm-up and as part of a primer sequence to excite your central nervous system and increase awareness as part of overall potentiation. Prior to any strength training, try this circuit with a relatively light medicine ball, typically around four to six pounds. Perform two sets, with one minute of rest between sets.

• Medicine Ball Scoops: Stay parallel to your target and focus on short backswings as you rotate. If you’re throwing the medicine ball to a wall, make sure you’re not too close to catch the rebound safely. Perform five to eight repetitions before switching to the opposite side.
• Medicine Ball Overhead Slams: Set up with your feet hip-width apart. Your target should be on the floor right in front of you. Focus on catching the rebound of the medicine ball and go up with momentum as the ball bounces from the ground. Repeat in succession for 10 repetitions.
• Split-Stance Medicine Ball Chop: Start with a parallel, split-stance or “lunge” position next to a wall. Place your inside leg forward and your outside leg back. Start from the outside shoulder and throw the ball across your body to the floor near the wall. The angle produced by the throw should have the medicine ball bounce off the ground to the wall and back to you. Perform five repetitions per side.
• Alternating Medicine Ball Perpendicular Scoops: Face a wall in a base position, flexing at your hips and softly bending your knees in a ready position. Throw the medicine ball from your outside hip toward the wall at an angle so that it hits the wall in front of you and bounces toward your opposite hip. Catch and repeat with a tempo that is both controllable and explosive. Perform five repetitions on each side.

Upgrade Your Medicine Ball Experience

If you have overlooked using medicine balls as part of your training program, you might have been missing out on developing athleticism, improving power, or improving metabolic conditioning. Medicine ball training isn’t just for athletes. It’s a training method that creates a different stimulus than standard issue gym training. You don’t even need to be inside a gym — grab a medicine ball and get outside to start seeing benefits.

References

1. Faigenbaum, A. D., & Mediate, P. (2006). Effects of medicine ball training on fitness performance of high school physical education students. Physical Educator, 63(3), 160.
2. Earp, J. E., & Kraemer, W. J. (2010). Medicine ball training implications for rotational power sports. Strength & Conditioning Journal, 32(4), 20-25.
3. Thompson, C. J. (2016). MEDICINE BALL POWER TRAINING EXERCISES FOR OLDER ADULTS. ACSM’s Health & Fitness Journal, 20(5), 41-43.

Featured Image: Jacob Lund / Shutterstock

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However, for maximum results toward any of those goals — physique, performance, or health — a comprehensive training plan which includes cardiovascular training has shown to be more effective than treating weight training and cardio as either/or. (1)(2)

That means making time to get outside or, for some weatherproofing, hopping on the best treadmill you can find. While treadmill workouts often bring the dread of slow, painful slogs while staring at the gym’s TV monitors, you can get a more effective workout done in less time when you crank up the intensity with interval training. Here are a few detailed workouts to make your next treadmill session a more productive and (relatively) more enjoyable experience.

HIIT Treadmill Workouts

• For Fat Loss
• For Conditioning
• For Beginners

HIIT Treadmill Workout for Fat Loss

For many people in the gym, once they make the decision to drop some body fat, hopping on the treadmill is often considered par for the course, along with cutting calories and skipping desserts. Rather than logging mile after foot-numbing mile, you can crank up the fat-burning by applying high-intensity intervals to your next treadmill session. Interval training has been shown to be more efficient and more effective than steady state cardio programming. (3)

Speed Intervals

This is one of the most common ways to perform an interval-based treadmill workout. Alternating periods of high-intensity, fast-paced running with low-intensity, slower paced walking allows you to effectively balance output with recovery for an efficient training session.

Because “fast pace” and “slow pace” are relative to your own ability, use your judgment when setting the treadmill speed. Aim for a strenuous run, not necessarily an all-out sprint, on the fast portion. Use a significantly slower pace, typically an easy jog or quick walk, for recovery periods.

With this approach to intervals, you have two potential avenues of progression. You can add more interval periods to increase the overall training time. This makes the workout progressively longer, but also increases the amount of work you’re doing in each session.

You can also keep the same number of intervals while gradually reducing the rest period in each “set.” By reducing the rest by 10 to 15 seconds per week, you’re asking your body to maintain high output with submaximal recovery. This increases the overall training intensity. Both methods can be effective, and they can be used sequentially — reduce rest periods each week for two or three weeks and then begin adding intervals once per week.

This workout can be performed two to four times per week, on non-consecutive days for better overall recovery. Don’t perform the workout immediately after training legs with weights due to potential cumulative fatigue in hip, knee, and ankle stabilizers.

Treadmill Interval

• How to Do it: Set the treadmill to a very low incline (between one and three percent). Steadily increase the speed up to your fast pace. Begin watching the clock as soon as you reach your ideal speed and maintain for the desired period. After you’ve reached the target time for the fast period, steadily decrease the speed and maintain the slow pace for the desired time.
• Sets and Reps: 10 “sets” of 30 seconds at a fast pace and 60 seconds at a slow pace. 15 minutes total training time.
• Rest time: No rest between intervals.

HIIT Treadmill Workout for Conditioning

Improved conditioning, sometimes synonymous with endurance or cardiovascular health, can be a welcomed side effect of most types of treadmill workouts. You can adjust the training for a more efficient and more specific conditioning benefit by taking a strategic approach to the interval treadmill session.

On/Off Treadmill Circuit

This circuit-based treadmill workout may appear unconventional, but it delivers total-body conditioning and a high intensity session which has shown to be more effective than moderate-paced cardio workouts. (4) Rather than alternating active periods of fast running with recovery walking periods, this approach alternates steady (submaximal) runs with more traditional exercises using bodyweight movements or dumbbells (for convenience). You’re essentially “supersetting” a treadmill run with a conventional exercise.

Rather than taking a stationary rest period or walking at a low intensity to recover, the exercise acts as a type of “active recovery” from the hard run. This allows you to continue training while you catch your breath as your cardiovascular system recovers.

This plan requires a bit of coordination, because you’ll be getting on and off the treadmill repeatedly (as the workout’s name implies). It also requires a little bit of planning and, ideally, some extra space near the treadmill itself to safely perform the non-treadmill exercise.

This workout can be adjusted to incorporate a variety of exercises to train a larger array of muscle groups. Choose one exercise for each muscle and perform them in an alternating fashion: treadmill, first body part, treadmill, second body part, treadmill, third body part, etc. 

This method can also be performed in a more basic manner focusing on a single body part for the entire session, using a different exercise in each interval. This method can work especially well with ab exercises, turning the session into a “two-for-one” cardio and ab workout.

For safety’s sake, avoid using lower body exercises such as squats or lunges because excessively fatiguing the leg muscles can increase the risk of running-related injuries. Regardless of the body part trained, avoid reaching absolute muscular failure. Doing so will create unnecessary systemic stress and impact recovery. Perform this workout two to three days per week.

Treadmill Run

• How to Do it: Set the treadmill to a very low incline (between one and three percent). Gradually increase the speed until you reach a moderately challenging pace — faster than an easy jog but less than a hard sprint. Maintain the pace for the duration of the set before decreasing the speed. If you can safely dismount the treadmill as it continues moving at a very slow speed, it may be easier to begin the next interval. Safety is paramount, so if you need to stop the treadmill completely between intervals, do so.
• Sets and Reps: 12-16 “sets” of one minute.
• Rest time: No rest before moving to the next exercise (alternate exercises with each interval).

Push–Up

• How to Do it: Drop into a classic push-up position with your hands and toes on the ground, and your hands just outside shoulder-width. Keep a straight line throughout your body. Don’t allow your hips to drop to the ground or spike up to the ceiling. Bend your arms to lower your body while aiming your elbows toward your feet rather than toward the walls to your sides. Move at a relatively slow pace with total control. Descend as low as possible before pressing to full lockout.
• Sets and Reps: 6-8 x 10-12
• Rest time: No rest before returning to the treadmill.

Two-Dumbbell Row

• How to Do it: Stand with a dumbbell in each hand hanging at your sides. Hinge forward at the waist while keeping your back straight and your knees slightly bent. Keep your hands facing each other throughout the movement. Drive your elbows up and back until the weights nearest your thumbs are close to your ribs. Pause briefly before lowering to a full stretch.
• Sets and Reps: 6-8 x 8-10
• Rest time: No rest before returning to the treadmill.

HIIT Treadmill Workout for Beginners

Whether you’re new to the gym or just new to cardio training, you can’t always dive right into an intense workout. However, you can still use HIIT to get familiar with the training method while building a base of conditioning and general fitness.

Incline Intervals

Rather than alternating fast-paced running with slower walking, this approach uses an underappreciated benefit of the treadmill — the incline feature. Most treadmills can reach a 12-15% incline. If you’re unfamiliar with your treadmill, take some time before the workout to test its capabilities.

The goal is to maintain a steady walking pace for the duration of the workout, using the incline to add (and reduce) the difficulty throughout the session. Aim for a near-maximum incline during the high-intensity interval — ideally within two or three points of the machine’s max setting. If it’s capable of 15%, try to use at least 12%; if 12% is the maximum, aim for nine or 10%.

For the low-intensity interval, reduce the incline to one percent. The speed should not change during any interval. Choose a speed that allows a comfortable walking pace during the low interval, and keep the setting the same as the incline increases. This workout can be performed three or four days per week.

One key to maximizing any incline treadmill workout is to resist the urge to hold onto the handrails. As much as possible, allow your arms to swing naturally. Needing the handrails briefly for safety or balance is one thing. Hanging onto them to support yourself during the high incline becomes counterproductive because it reduces your body’s workload.

Treadmill Walk

• How to Do it: Set the treadmill to a one-percent incline with a comfortable walking speed and begin the first interval and maintain your pace for the desired period. After the target time, steadily increase the incline to the target percentage. When you’ve reached the target, maintain the pace for the desired time before returning to the lower incline for the next interval.
• Sets and Reps: 10-12 “sets” of one minute low incline and one minute high incline, 20-24 minutes total training time.
• Rest time: No rest between intervals.

How to Warm-Up for HIIT Treadmill Workouts

Just because you’re using a treadmill doesn’t mean you can skip the warm-up. A thorough warm-up isn’t just beneficial for injury prevention. It’s been shown to improve performance during training. (5) That can help to make sure you’re actually putting “high intensity” into your high intensity intervals.

Be sure to factor time into your HIIT workout for a good warm-up. Don’t just plan on showing up, running for 10-15 minutes, and leaving. The time spent warming up will prepare your ankles, knees, hips, and back for the run, while also improving overall blood flow and ensuring an even more productive session.

HIIT Treadmill Workout Warm-Up

• Bodyweight Squat with Pause and Calf Raise: Stand with your feet roughly shoulder-width apart. Descend into a squat as low as possible. Pause in the bottom position for two seconds before standing upright. In the top position, rise onto your toes in a calf raise. Perform 10 repetitions.
• Lunge and Twist: Begin in a push-up position. Step your left foot forward into a lunge position. Raise your left arm and reach up to the ceiling. Aim to feel your hips, core, and upper back stretching. Replace your hand on the ground and step back with your foot. Repeat with the opposite side. Perform four reps per side.
• Treadmill Pyramid Run: Get on a treadmill and begin at a slow walking speed. Every 20 to 30 seconds, increase the speed several points until you reach a challenging running pace. Maintain this speed for three to five minutes before reversing the process and incrementally slowing down.

Better Results with the Ups and Downs of Intervals

Steady-state workouts can have a place in your overall workout program. Performing a reliably monotonous walk can help relaxation and general restoration. But when it’s time for a hard and productive workout, some high intensity interval training will pack more results into less time. Narrow down your goal, pick the right workout, and put that treadmill to good use.

References

1. Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
2. Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
3. Viana, R. B., Naves, J. P. A., Coswig, V. S., de Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
4. Sultana, R. N., Sabag, A., Keating, S. E., & Johnson, N. A. (2019). The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 49(11), 1687–1721. https://doi.org/10.1007/s40279-019-01167-w
5. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Featured Image: Antoniodiaz / Shutterstock

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The Turkish get-up, or TGU, can be an effective tool for a variety of goals. This total-body exercise requires, and builds, a serious measure of athleticism. It requires very little loading or setup — if you have a single weight and floor space, you’re ready to rock. While the movement does require some degree of athletic capability, the risk:reward ratio is very favorable since the weight being lifted is light. 

However, the Turkish get-up can take some time to learn. It’s not as simple as some other exercises, like curling a dumbbell or lifting a barbell off the ground. It’s time to learn all the steps of the Turkish get-up so you can take advantage of all the benefits it has to offer, from head to toe.

Turkish Get-Up

• How to Do the Turkish Get-Up
• Turkish Get-Up Mistakes to Avoid
• How to Progress the Turkish Get-Up
• Benefits of the Turkish Get-Up
• Muscles Worked by the Turkish Get-Up
• How to Program the Turkish Get-Up
• Turkish Get-Up Variations
• Frequently Asked Questions

Step-by-Step Turkish Get-Up Demonstration

Take a look at Coach Traver Boehm performing this comprehensive exercise in action, see all of the details involved, and then finish learning the guidelines and tips.

The Turkish get-up truly is a total-body exercise. It requires coordination and concentration to safely deliver results.

How To Do the Turkish Get-Up

Because the Turkish get-up uses so many muscle groups in a variety of movement patterns, the best way to approach the exercise is to compartmentalize each phase of this big lift for eventual mastery.

The exercise is most commonly performed with a kettlebell, but a dumbbell can be used instead. The kettlebell will slightly increase shoulder recruitment due to its offset center of gravity, compared to a more well-balanced dumbbell.

Step 1 — Start on the Ground

Lie on the floor with the weight placed near one shoulder. Roll your body toward the weight and grab the handle with the same-side hand. Support the weight with your opposite hand as you roll your back flat on the ground, using your body to help leverage the weight up to an extended-arm lockout position. Your arm, with the weight, should be aimed straight at the ceiling. 

Bend your leg on the same side as your working arm. Keep your other leg straight, aimed slightly at an angle.

Form Tip: Making yourself “take up more space” in the beginning of the movement will come in handy in later phases of the lift. Your non-working arm and leg should be angled out to create a wide and stable base for the rest of the movement.

Step 2 — Roll to Your Elbow

As you lie there with the loaded arm pointed up, keep your eyes on the weight. Stare at the weight in your hand throughout the exercise. Keep your working arm ramrod straight and vertical. Drive into the floor with your planted foot (on the bent leg) to create tension while using the hand, forearm, and elbow of your opposite arm to lift your torso off the ground. Use the floor to your advantage as a leverage point. Continue letting the raised arm “lead the way” to help you upward. Don’t look away from the weight overhead.

Form Tip: It’s crucial that the knuckles of your working arm face the ceiling at all times. That means keeping your arm pointed straight upward, perpendicular to the floor. Nothing can compromise this position, no matter how your body moves underneath it.  That also means it’s imperative your elbow doesn’t bend. It may ask a lot of your shoulder mobility, but it will also deliver strength and stability.

Step 3 — Drive Up to Your Hand

At this stage, your torso should be off the ground, supported on your forearm, and your butt should still be planted. Get “tall” by pressing your forearm hard into the ground and raise onto just your hand, instead of that entire forearm. Both arms should be straight — one supporting the weight overhead and the other placed palm-down on the floor. If the hand on the floor feels unstable or too far from your body, adjust and bring it in a bit closer to your hips to help your stability. 

Form Tip: Because the Turkish get-up involves multiple steps, it can help to briefly pause after each separate phase to assess your body position. Gradually, as you get more experienced, the individual segments can flow together more smoothly. For example, some lifters are more comfortable “combining” the roll to their elbow (step two) with the hand-supported position (step three), which brings them from lying flat on the floor right up to a straight-arm support, before continuing the movement.

Step 4 — Hips Up, Leg Through

Press your hand and the foot of your bent leg into the floor hard enough to lift your hips off the ground. This must be done carefully and precisely — remember, you still have to control a weight over your head in a locked out position.

Raise your hips as high as your flexibility and strength will allow. The higher you can get them, the easier the next step will be. It helps to squeeze the glute of your bent leg to help with full hip extension. Allow your body to slightly turn toward the hand on the ground, away from the weighted hand.

Briefly pause before carefully bringing your straight leg back through the space you’ve just created by bridging your hips up. Gently pick up your straight leg, tuck your knee, and think about bringing your knee “behind” your body, not just under it. Plant that knee firmly on the ground. You should now have one hand, one knee, and one foot on the ground. And you should still be looking at the weight. 

Form Tip: It’s okay if your knees point in different directions. It’ll actually make for more stability if you plant your second knee at an angle rather than straight on.

Step 5 — Kneel Tall, Then Stand

Use core strength to straighten your torso as you take the planted hand off the ground and settle in a half-kneeling position. Keep your eyes on the prize while you think of your obliques firing hard to bring your body vertically under the weight. Remember, the weight shouldn’t really move much — rather, your body should move to be positioned under the weight.

From the half-kneeling position, perform a basic lunge to stand up — drive through your front foot and bring your feet together in a standing position. You should finish this phase of the exercise fully upright with the weight still locked out overhead.

Form Tip: Some lifters add an additional step after the half-kneeling position, bringing their leg up into the bottom of a squat (instead of a lunge), before standing up. That is a relatively advanced option which requires more hip and shoulder mobility. Stick with the standard lunge position, which has the added benefit of increased core recruitment due to the single-leg movement.

Step 6 — Get Back Down

Standing up is only half the battle. One full repetition requires lying back down, too. The ground won’t go anywhere, so keep your eyes on the weight and learn to reverse your actions by feel, and not by looking down. If you break your focus, the weight will fall.  You’ve done everything necessary to get to the top, so shift it in reverse to get to the bottom.

Step back with the same knee that just came forward (opposite your working arm) and lunge backwards to lower your shin and knee to the ground under control. Plant your non-working hand on the ground in line with your hips, at the side of your body and not behind it. This hand position is important for preventing you from sitting down on your back heel. It will also give your body enough space to create a bridge and pick up your planted knee, so your leg can travel through to its original straight-leg position. Slowly bring your leg forward. Plant your glutes on the ground under control.

Finally, keep your palm down as you slide your arm away from your body until your elbow contacts the ground. Slowly roll your upper body down until your shoulders and back are on the ground. You should be lying down again by this point, with the weight aimed at the ceiling, which means it’s time to put the weight down beside you. Lower the weight until your elbow gently touches the ground. Use your free hand to lower the weight completely to the floor.

Form Tip: Because the exercise can seem complicated and involved, some lifters may be more comfortable initially performing it either with no weight in their hand or while holding an empty cup in the palm of their hand. The lack of resistance can make it more difficult to feel your arm remaining vertical, but it will allow you to focus on the step-by-step instructions.

Turkish Get-Up Mistakes to Avoid 

The step-by-step instruction should cover many troubleshooting issues, but there are some specific technique errors worth highlighting or reinforcing.

Looking Away from the Weight

“Where your eyes go, your body follows.” This saying applies to athletics, dance, and even weight training. Shifting your visual focus can influence your body’s posture and movement. (1)(2) This is why, with the Turkish get-up, it’s crucial to fix your eyes on the weight overhead instead of looking at the ground as you move your hands and feet.

If your eyes drift down to the floor, your arm holding the weight overhead is much more likely to drift off a vertical plane, which increases strain on your shoulder joint and puts your arm in a potentially dangerous angle.

Avoid it: This may sound overly simple, but remember to keep looking at the weight overhead. The basic cue of looking at the weight in your hand can be worth its weight in gold when it comes to keeping a stable and balanced overhead position. Using a mirror doesn’t count because you’re eyes are looking forward (at the mirror), not overhead.

Letting Your Elbow Bend

Unlocking your straight arm on the working side is an instant way to leak strength and have an unsuccessful repetition. Keeping your arm locked out overhead engages your triceps, shoulders, and upper back, which gives you more control over the weight.

Bending your elbow also puts the weight in an inefficient position overhead, so you’re forced to realign your arm and torso to keep the load over your center of gravity. These adjustments trickle downhill and require changing your technique in each step of the exercise to stay in a powerful and stable position.

Avoid it: Keep your elbow locked out by thinking you’re also doing a shoulder press. It should feel like you’re constantly fighting to complete a press through each phase of the get-up. Doing so can be the difference between a successful rep or an unsuccessful rep that comes crashing down – possibly taking your rotator cuff along for the ride.

Keeping Your Feet Too Close Together

Using a bunched-up stance with your feet awkwardly close can prevent a proper base of stability. In addition, after bridging your hips up, there won’t be enough space for your free leg to travel through without catching your other (planted) foot along the way. Essentially, you end up tripping over your own two feet.

Avoid it: Make a conscious effort to spread your feet apart both when you’re lying down and as you begin to stand. It’ll set the tone for the rest of the lift. Keep your feet no closer than shoulder-width to allow a smooth flow to the standing position.

How to Progress the Turkish Get-Up

Technically, the Turkish get-up itself is an advanced progression because it’s the culmination of so many different steps. Breaking the movement down and drilling individual phases of the exercise is one smart way to work toward a full get-up.

Turkish Sit-Up

Practicing the first “half” of the Turkish get-up, rising from flat on your back up to your elbow or hand, is an effective way to practice the initial position while strengthening your core, shoulders, and back.

To do these, it’s simply a matter of performing the initial technique cues, based on what’s comfortable for you to achieve, position-wise. As you grow more accustomed to the movement, reaching an elbow-supported position, a hand-supported position, or a low bridge position can make the full Turkish get-up feel as smooth as butter. 

Benefits of the Turkish Get-Up

The Turkish get-up is one of the most “full-body exercises” of all the full-body exercises. There’s not a muscle from head to toe that isn’t involved in moving or supporting the weight through the full range of motion. As such, it offers some unique benefits compared to many other movements.

Mobility

First and foremost, the TGU is a mobility mammoth. The get-up focuses on mobility of your hips, knees, ankles, thoracic spine, and shoulders, on both the working (weight-supporting) side and the planted side nearest the ground. (3)

If you’re immobile in any of these areas, your body will let you know your weak points in a real hurry. Fortunately, working on appropriate progressions with appropriately light loading is a very effective way to address and improve those weak points.

Conditioning

Simply getting up and down from the floor can sometimes be enough to get someone’s heart rate up and keep it elevated. Adding a load and a ton of mental focus to the mix can make this even more muscularly demanding, in addition to the cardio demands already imposed. If you’re looking for better lungs and a bit of fat loss, you’ve stopped on the right movement.

Muscles Worked by the Turkish Get-Up

Simply put, the Turkish get-up works everything. It’s as “compound” a movement as you can get because it involves nearly every joint in your body, from ankles to elbows and everything in between.

While the emphasis may be on the shoulder complex, nearly every major muscle group including the abs, back, quads, glutes, and hamstrings plays a role in performing a successful rep.

Shoulders

All three heads of your shoulders (the front, rear, and side) are worked during the Turkish get-up. The shoulders of the weight-supporting arm are worked to stabilize the weight overhead as you move throughout space. Because the weight is constantly shifting, your shoulder is actively firing and micro-adjusting throughout the exercise. At the same time, the shoulder of your support arm is worked during the lower portion of the exercise to support your body as you rise off the floor.

Back

While most back exercises involve pulling or rowing motions, your entire back is worked during the TGU. Your lower back, as part of your overall core, works to maintain a safe and stable spine as you rotate, bend, and pivot from a lying to standing position. Your upper back assists shoulder stability and shoulder blade control to keep your arm secured overhead.

Abdominals

Your abs are worked in multiple directions, controlling your upper body position. They’re also worked statically to support many transition phases between steps, as well as dynamically as you bend sideways to maintain a vertical arm position. It’s not uncommon to feel soreness in your obliques (on the sides of your abs) due to the significant range of motion and time under tension.

Legs

While many see the Turkish get-up as an “upper body” exercise, your entire lower body also receives a significant stimulus. Your quads, glutes, and hamstrings are strengthened, particularly during the lunge phase to stand up, while your hips and hamstrings are put through a major mobility session as they go through kneeling and standing positions.

How to Program the Turkish Get-Up

While the Turkish get-up may seem like an advanced movement for athletic lifters, it can also work as a great drill in spatial awareness and neuromuscular coordination for beginning lifters. (4) Moreover, whether your goal is conditioning, strength, or hypertrophy, the TGU can find a place in a program either as a main part of the workout or as a post-workout finisher to get the last juice out of muscles that have been worked hard. 

Light to Moderate Weight, Very Low Repetition

One reliable method to incorporate the Turkish get-up is to do sets of three to six sets of one to two reps per arm, alternating arms between each repetition. This is a great way to throw them into a workout, either on their own or as part of a superset, because the low reps allow you to further emphasize picture-perfect technique.

Reps For Total Time

Using the TGU as a “finisher” can be highly effective when performed for a fixed amount of time rather than aiming for a couple of individual repetitions. Making this change will take the emphasis off of the weight being lifted and shift focus more toward the cardio benefits.

One effective method here is to choose a comfortable weight based around your abilities (err on the side of going “too light”), and set a timer for anywhere between three and six minutes, and perform continuous reps (alternating arms). Try not to stop moving until the time has elapsed. It’s crucial that you don’t rush through the movements just to rack up more reps within the time limit — maintain your technique at all times.

After the very first minute, you’ll notice your entire body working hard, with your shoulders burning and your heart rate going through the roof.  

Turkish Get-Up Variations

When and if you’ve mastered the Turkish get-up, you can actually move on to some simple, effective variations for an even greater challenge.

Barbell Get-Up

Performing a Turkish get-up with a barbell instead of a dumbbell or kettlebell is, arguably, one of the most eye-catching and attention-grabbing exercises you can see done in a gym. It also happens to be a highly challenging way to test your total-body strength and shoulder stability.

The length of the barbell means drastically increased instability. The bar will attempt to tip forward and backward, as well as rotate, as you move through the exercise. Exerting 100% control over the barbell and keeping it level requires high-level muscular control and coordination.

Turkish Get-Down

The Turkish get-down, sometimes called a reverse Turkish get-up, appears to be a simple reversal of the basic TGU. Instead of beginning in a lying position and working to stand up, you begin standing with the weight locked overhead, move to a lying position, and stand up again.

This is sometimes seen as a “regression” or easier variation of the basic TGU because many people are simply more comfortable in a standing start position. It can also be more accommodating for lifters who lack the necessary core strength to initially perform the sit-up portion of the basic TGU.

FAQs

The Get-Up Wrap-Up

The dynamic quality of this unique exercise can be the exact game changer that a lifter of any skill level needs take their gains to the next level. The problem with most gym training that it encourages some lifters to only focus on the specific task at hand – namely, performing a good-looking rep of whatever movement is being trained. The real challenge is finding movements that translate to real-life or athletics, like the TGU. Especially when it means you can nab some extra hip and shoulder mobility while building serious core strength. These types of movements are win-win.

References

1. Imai, T., Moore, S. T., Raphan, T., & Cohen, B. (2001). Interaction of the body, head, and eyes during walking and turning. Experimental brain research, 136(1), 1–18. https://doi.org/10.1007/s002210000533
2. Richard P. Di Fabio, Saurav Paul, Alongkot Emasithi, John F. Greany, Evaluating Eye–Body Coordination During Unrestrained Functional Activity in Older Persons, The Journals of Gerontology: Series A, Volume 56, Issue 9, 1 September 2001, Pages M571–M574, https://doi.org/10.1093/gerona/56.9.M571
3. St-Onge, E., Robb, A., Beach, T. A. C., & Howarth, S. J. (2019). A descriptive analysis of shoulder muscle activities during individual stages of the Turkish Get-Up exercise. Journal of bodywork and movement therapies, 23(1), 23–31. https://doi.org/10.1016/j.jbmt.2018.01.013
4. Ayash, Adam & Jones, Margaret. (2012). Kettlebell Turkish Get-Up: Training Tool for Injury Prevention and Performance Enhancement. International Journal of Athletic Therapy & Training. 17. 8. 10.1123/ijatt.17.4.8.

Featured Image: Paul Aiken / Shutterstock

The post How to Do the Turkish Get-Up for Total-Body Strength and Conditioning appeared first on Breaking Muscle.

Romanian weightlifting coach Istvan Javorek popularized complexes in the 1970s to enhance athletes’ training intensity, increase workout efficiency, and eliminate the monotony of traditional “exercise, rest, exercise, rest” barbell training. (1)

Complexes are unique because they simultaneously train the muscular, cardiovascular, and neurological systems. They challenge your muscles, heart, lungs, and coordination. Learn classic barbell complexes along with creative complexes using dumbbells, kettlebells, and sandbags, then put them to work to ignite new gains. 

Simplifying Workout Complexes

• How Complexes Work 
• Classic Barbell Complexes
• Complexes with Dumbbells, Kettlebells, and Sandbags
• Benefits of Using Complexes
• Who Should Perform Workout Complexes?
• Programming Recommendations

How Workout Complexes Work

A complex strings together multiple exercises without rest. Unlike circuit training and some types of supersets, complexes must be performed with the same piece of equipment because the transition from one exercise to the next must occur smoothly and without pause.

Complexes commonly involve the Olympic weightlifting movements (i.e. clean & jerk, snatch) and their derivatives such as pulls and front squats. (2) Many coaches falsely believe complexes “must” consist of a power clean to get the barbell off the ground, followed by one or two additional exercises, such as a press and then an overhead squat. (3)

In reality, complexes can be performed using a wide variety of exercises and implements.

According to Javorek, the number of possible complexes is “unlimited, depending on a coach’s knowledge and creativity, the availability of equipment, and the goals of the coach and athletes.” (3) 

Classic Barbell Complexes

Performing complexes with a series of exercises using a single barbell may be the most common way to implement this training method. Here are two complexes that are relatively well-known in the weightlifting world.

Javorek Complex 1

Coach Javorek’s “Complex 1” incorporates Olympic weightlifting assistance exercises that build full-body power, coordination, and conditioning. Complex 1 includes the upright row, high pull snatch, squat push press, good morning, bent-over row, and high pull snatch (again). (1)(3) Javorek advocated ending the complex with a dynamic movement, hence the repeat performance of the high pull snatch. (3)

One cycle of Complex 1 consists of 6 repetitions per exercise. Note that Coach Javorek also promoted “Complex 2,” which consists of the same exercises performed for three repetitions each. (1)(3)

Upright Row

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at mid-thigh position with an overhand grip. Push with your legs toward the ceiling, rising onto the balls of your feet. Carry that momentum into a shrug and vertical row, drawing your elbows up and out. Control the negative. 
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path. On the last rep of the set, carefully “land” the bar across your upper traps instead of the floor, so you’re in position to begin the next movement.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Squat Push Press

• How to Do it: Using a shoulder-width stance, begin with the barbell racked on your upper traps. Drop into a full back squat. Immediately drive back to standing, using the momentum to assist with an overhead press. Control the negative back to the racked position on your traps. Repeat the entire “squat and press” combination for each repetition.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Good Morning

• How to Do it: Keep the same stance and hold the barbell behind your head on your upper traps. Allow your weight to shift to your heels as you bend forward by hinging or flexing at the hips. Maintain an arched spine and slightly bent legs throughout. Reverse the movement, driving your hips forward, and return to standing. On the last rep of the set, “squat and press” to pop the bar barely over your head and bring the bar to waist-height under control.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

Bent-Over Row

• How to Do it: Begin in a shoulder-width stance with the barbell held in front of your body in an overhand grip. Hinge forward and allow the barbell to hang below your chest. Depending on your flexibility and limb length, the bar may or may not touch the floor. Row by pulling your elbows up and out as you squeeze your shoulder blades together. Control the bar as you allow it to return to the stretched position.
• Sets and Reps: 4-5 x 6
• Rest time: No rest before moving to the next exercise.

High Pull Snatch

• How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path.
• Sets and Reps: 4-5 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Bear Complex

Popularized by CrossFit in the 2000s, the Bear complex builds full-body strength, power, and conditioning with one barbell and just few bumper plates.

“The Bear” consists of the power clean, front squat, overhead press, back squat, and another dose of the overhead press.

Power Clean

• How to Do it: Stand with your feet hip-width apart. Hold the barbell at knee-height (the “hang position”) with a shoulder-width overhand grip. Push with your legs as you guide the bar toward your hips. Once the bar reaches mid-thigh, rapidly shrug and pull the bar up. Drop under the bar and shoot your elbows forward to receive the bar on the fronts of your shoulders in the “front rack” position. 
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Front Squat

• How to Do it: Maintain the front rack position with the bar resting across the fronts of your shoulders. Adjust your grip to comfortably maintain control of the bar. Squat down while keeping your torso upright and your elbows aimed forward. After descending as far as your mobility will allow, stand up forcefully.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press. On the last rep of each set, carefully guide the bar to rest across your traps and the backs of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Back Squat

• How to Do it: Secure the barbell across your upper back. Ensure your feet are approximately shoulder-width apart. Squat down as far as your mobility allows. Return to standing. On the last rep of each set, drive the weight overhead with a press and carefully lower it to the front of your shoulders.
• Sets and Reps: 5 x 5-7
• Rest time: No rest before moving to the next exercise.

Overhead Press

• How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press.
• Sets and Reps: 5 x 5-7
• Rest time: Rest up to five minutes before repeating the first exercise.

Complexes with Kettlebells, Dumbbells, and Sandbags

Who says complexes need be limited to barbells? People who don’t understand complexes. That’s who. Dumbbells, kettlebells, and even sandbags are great tools for complexes.

These alternative implements build brute strength, total-body coordination, and unrelenting conditioning. Give these complexes a try when you need a break from traditional barbell training or when you’re working with limited equipment. 

Javorek Dumbbell Complex 1

Coach Javorek programmed dumbbell complexes using two dumbbells, although a single dumbbell is a viable option provided you repeat the complex on the other side after performing all exercises on the first side. (3)

Complex 1 with dumbbells is similar to Javorek’s barbell Complex 1. Aside from the obvious use of dumbbells instead of a barbell, the dumbbell version eliminates the good morning. It consists of the dumbbell upright row, dumbbell snatch, dumbbell squat push press, bent-over dumbbell row, and a repeat of the dumbbell snatch.

Dumbbell Upright Row

• How to Do it: Begin bent slightly forward at the hips with the dumbbells hanging at knee-height. Forcefully extend your hips, knees, and ankles and transfer the momentum into a vertical pull of the dumbbells. In the top position, your elbows should be near shoulder-height and the weights should be near chest-level. Control the negative (lowering phase) to the starting position.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height. On the last rep of the set, lower the weights only to shoulder-level.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Squat Push Press

• How to Do it: Start in a shoulder-width stance with the dumbbells on the tops of your shoulders. Drop into a full squat, then immediately drive back to standing. Use the momentum to propel the dumbbells into the overhead lockout position. Lower the weight to shoulder-level and repeat. One the last rep of the set, bring the dumbbells to waist-height with straight arms. 
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Bent-Over Row

• How to Do it: Bend forward at your hips with a slight bend in your knees. Allow the dumbbells to hang from your straight arms, slightly in front of your knees. Row the dumbbells up and out by pulling the elbows out in line with your shoulders. Return to the stretched position under control. After the last rep of the set, stand upright with the weights in front of you.
• Sets and Reps: 3-6 x 6
• Rest time: No rest before moving to the next exercise.

Dumbbell Snatch

• How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height.
• Sets and Reps: 3-6 x 6
• Rest time: Rest one to three minutes before repeating the first exercise.

Kettlebell Complex

This kettlebell complex is performed with two kettlebells and uses a descending repetition scheme. Repetitions are reduced with each successive exercise, allowing you to maintain intensity as fatigue accumulates.

The exercises in this complex are the double kettlebell swing, kettlebell front squat, and kettlebell push press. If you’re only using a single kettlebell, perform the same series while holding the kettlebell with both hands for each exercise.

Double Kettlebell Swing

• How to Do it: Start in a wide stance (one-and-a-half times your shoulder-width) holding the kettlebells in front of your body. Brace your midsection muscles and “hike” both kettlebells back between your legs as you “break” or flex at the hips. Your forearms should contact your inner thighs. Explosively extend your hips, projecting your arms and the kettlebells forward. Allow the momentum from your hip drive to carry the kettlebells. Allow the downward motion of the kettlebells to dictate the timing of the next repetition — at the last moment, break at the hips again and repeat the swing. On the last repetition, bring the weights to shoulder-level using a “cheat curl” or power clean-motion.
• Sets and Reps: 12 x 8
• Rest time: No rest before moving to the next exercise.

Kettlebell Front Squat

• How to Do it: Bring your stance in to shoulder-width, with the kettlebells “racked” atop your upper chest region and your palms facing down. Keep your elbows pointed up and out as you drop into a squat with an upright torso. Return to standing. 
• Sets and Reps: 12 x 6
• Rest time: No rest before moving to the next exercise.

Kettlebell Push Press

• How to Do it: Maintain a shoulder-width stance and keep the kettlebells “racked” near your upper chest. Perform a rapid quarter-squat and quickly drive back to standing. Use the momentum from your leg drive to push the kettlebells overhead. Lower the weights to shoulder-level under control and repeat.
• Sets and Reps: 12 x 4
• Rest time: Rest approximately the same amount of time the entire three-exercise cycle took to complete, for a 1:1 work-to-rest ratio. 

Sandbag Complex

Sandbags are an unstable and downright awkward training implement — and that’s what makes them fun for complexes. Whether you shell out money for a professionally made, loadable sandbag or use a homemade version with a duffel bag and some play sand from the hardware store, sandbag workouts always end up more challenging than you expect.

This sandbag complex includes the sandbag clean, sandbag front squat, and sandbag reverse lunge.

Sandbag Clean

• How to Do it: Start with your feet at hip-width with the sandbag on the ground in front of you. Grab the sandbag at the corners or, if available, hold the handles on the long side of the bag. Extend your hips, knees, and ankles to accelerate the bag upwards while keeping the sandbag close to your body. Drop under the bag, shoot your elbows forward, and “catch” the sandbag in the front rack position across the front of your shoulders. Stand fully upright before returning the bag to the ground. On the last rep of the set, hold the bag in position and don’t place it on the ground.
• Sets and Reps: 4-6 x 3
• Rest time: No rest before moving to the next exercise.

Sandbag Front Squat

• How to Do it: Stand upright with the sandbag racked across the fronts of your shoulders. Drop into a squat while keeping your elbows high and your back straight. Drive back to standing. Repeat for repetitions.
• Sets and Reps: 4-6 x 5
• Rest time: No rest before moving to the next exercise.

Sandbag Reverse Lunge

• How to Do it: Stand upright with the sandbag in the front rack position across your shoulders. Take a large step backwards with one leg and lower your back knee toward the ground. Return to the starting position with your feet together and repeat using the other leg. Alternate legs with each repetition. 
• Sets and Reps: 4-6 x 5 per leg
• Rest time: Rest one to three minutes before repeating the first exercise.

Benefits of Using Complexes

Now that you’ve seen a couple of classic complexes, consider the training effects of this style training. Complexes provide varied, high volume, metabolically demanding training. Because you never put down the weight, some muscles tend to be trained throughout the entire complex.

These typically include the forearm (“grip”) muscles and postural muscles of your spine. Complexes thereby enable lifters to improve local muscle endurance in areas that commonly limit performance.  

Modern complexes stem from Olympic weightlifting, a sport of quick lifts — the clean & jerk and the snatch. Therefore, each repetition in the complex should be performed with maximum intent for velocity. This promotes high power outputs and speed-strength training adaptations. 

Complexes are essentially high-volume sets divided into shorter sets, or clusters, of each exercise. These clusters are linked together without pause. Breaking longer sets into shorter clusters is known to promote power and performance. (4)

While you are certainly not “resting” between clusters of each exercise during a complex, many muscles get relative rest. For example, during Complex 1, your shoulders get a break during the good morning and your legs get a bit of break during the bent-over rows. This feature allows power output to be preserved throughout high-volume workouts. 

Although complexes are great for training muscular strength and power, don’t fail to appreciate their cardiovascular training demands. By minimizing rest, complexes pack plenty of productive training in short periods of time. Complexes ultimately train multiple energy systems. The quick-energy phosphagen and anaerobic glycolysis systems are trained during initial repetitions of ballistic exercises, and the all-important aerobic system is trained in the latter repetitions and throughout recovery between complexes.

Complexes are also useful for reenforcing exercise technique. Exercise derivatives, often representing key components of a more complex lift such as the clean & jerk or snatch, can be linked together in a complex to enhance learning. (5) In addition to the technical demands of each exercise, the athlete is tasked with seamlessly transitioning from one exercise to the next. These fluid transitions build new coordination and enhance motor control. 

Toward the end of the complex, the athlete must continue to demonstrate crisp technique despite growing fatigue. This is a common demand of many sports. As such, complexes are thought to promote sport performance and injury prevention. (2)(6)(7)(8)

Who Should Perform Workout Complexes?

While complexes were originally used for competitive strength sport athletes, they’re not only for advanced lifters. When properly programmed with the right exercises and training volume, many lifters can incorporate complexes into their training program.

Complexes as Warm-Ups

No matter what your workout holds, a complex can serve as an invigorating and effective warm-up. Use a light weight (or even an empty barbell). Perform two sets of a complex near the beginning of your session. (3) Any complex can raise your body temperature, but the best warm-ups are specific to the ensuing workout. (2)

Attempt to use complexes with movement patterns similar to the demands, goals, and exercises of the session’s workout. A complex comprised of lower body movements before a big leg workout, for example, or dumbbell Complex 1 before a back or shoulder workout.

Complexes for Weightlifting Prep and Motor Learning

If a complex includes movements complimentary to the primary lift of the workout, the complex can serve as specific movement prep. (2) By combining exercise variations and assistance exercises in a complex, you reinforce positions and movement patterns required for your primary lift of the day. 

For example, a complex consisting of a Romanian deadlift (RDL), jump shrug, and hang clean is excellent movement prep for the higher complexity clean exercise. The complex re-enforces key technical aspects of the clean in simpler forms via a learning strategy called “chunking.” (9)

The complex serves to activate and mobilize muscles like the hamstrings and potentiate the triple extension movement pattern used in the clean. Altogether, these features are expected to enhance subsequent exercise performance. 

Complexes for Sports Performance, Post-Rehabilitation Training, and Injury Prevention

Because complexes may be progressively intensified by manipulating the weight, volume, rest intervals, and complexity of the exercises, they are wonderful tools for training for the physiological demands of sport. 

Complexes are commonly used to recondition previously injured athletes for the demands of sports. (7)(8) Although it is best to work with your sports medicine provider for individualized recommendations, post-rehabilitation complexes typically involve  progressive intensities and volumes. A common post-rehabilitation recommendation is to begin with a weight of 10-15% of your body weight for Javorek Complex 1 and progress to 35% of body weight over the course of a month. (7)(8)

Developing strength, power, and coordination via complexes may minimize the risk of athletic injury, but consistent and progressive programming is absolutely essential. Complexes are typically performed three times per week and progressed by gradually adding weight or gradually adding cycles to the complex. (3)(7)(8)

Complexes for Conditioning

Due to their high volume nature, complexes are an effective form of metabolic conditioning. Choose a complex using barbells, kettlebells, dumbbells, or even a landmine unit for an effective general physical preparedness (GPP) and cardiovascular training stimulus.  

Here’s an example of conditioning complex requiring only a single dumbbell. Perform four repetitions per movement:

• Dumbbell Snatches
• Dumbbell Reverse Lunge
• Dumbbell Push Press
• Overhead Squat

Repeat immediately with the dumbbell in the other hand and that’s one cycle of the complex. Rest 90 seconds after the second side. Perform three to five cycles with each arm.

Programming Recommendations for Workout Complexes

While complexes can deliver a variety of benefits, some programming goals will ensure an efficient training session with maximal intensity and recovery.

Anchor Intensity on the Most Challenging Movement

When stringing together a chain of exercises, you’re only as strong as your weakest movement. Therefore, the weakest movement must dictate the weight used for any complex. 

For example, Coach Javorek programs the weight used for Complexes 1 and 2 on the upright row, because it is more challenging than the other movements (high pull snatch, push press, good morning, or bent-over row). (6) Start by identifying the weakest link in the complex, then program your working weight according to your goal. 

Program According to Your Primary Training Goal

From movement prep to performance training, complexes can be effective for a wide variety of goals. The parameters of your programing (exercise selection, intensity, volume, and rest intervals) should reflect the primary purpose of your complex. 

For power and strength training, most of your complexes should be performed with moderate weights. Perform all repetitions with maximum intent for movement velocity. (10) Repetitions for each exercise within the complex should be kept relatively low. Clusters of two to five repetitions are effective for building strength and power. (4)

Ensure your reps stay quick and crisp throughout the complex, as greater velocity loss may result in diminished power adaptations. (11) If your final reps of each exercise are losing speed, reduce the weight and/or repetitions. 

For conditioning, consider the rest intervals between complexes. To prioritize aerobic training adaptations, use shorter rest intervals (e.g. one minute). Recognize that short rest intervals will also necessitate lighter weights and/or lower repetition volumes. To prioritize adaptations in the phosphagen and glycolytic energy systems, allow longer rest between complexes (e.g. 90 seconds to five minutes). 

For coordination and motor learning, light loads are initially recommended. Moderate-to-high repetition volume (e.g. eight to 12 repetitions per exercise) may be most effective, provided the technique does not break down due to fatigue. (9) 

Complexes, Simplified

Complexes are one of the most invigorating training methods. They’re also incredibly versatile, facilitating the development of strength, power, coordination, conditioning, and resiliency. Although traditional complexes are performed exclusively with barbells, you should feel empowered to use equipment of your choice, including, but not limited to dumbbells, kettlebells, landmines, medicine balls, and sandbags. 

References

1. Javorek, I. (1988). Exercise techniques: General conditioning with complex I and II. Strength & Conditioning Journal, 10(1), 34-37.
2. Judge, L. W. (2008). Core Training for Superior Sports Preparation. Journal of Coaching Education, 1(2), 38-63.
3. Javorek, I. S. (1998). The benefits of combination lifts. Strength & Conditioning Journal, 20(3), 53-57.
4. Moreno, S. D. et al. (2014). Effect of cluster sets on plyometric jump power. The Journal of Strength & Conditioning Research, 28(9), 2424-2428.
5. Duba, J., Kraemer W.J., & Gerard Martin, M. A. (2007). A 6-step progression model for teaching the hang power clean. Strength and Conditioning Journal, 29(5), 26.
6. Javorek, I. (1990). All-sports conditioning: Six-week training program. Strength & Conditioning Journal, 12(4), 62-69.
7. Panariello, R. A., Stump, T. J., & Cordasco, F. A. (2017). The lower extremity athlete: postrehabilitation performance and injury prevention training. Operative Techniques in Sports Medicine, 25(3), 231-240.
8. Lorenz, D., & Maddalone, D. (2017). Postrehabilitation performance enhancement training and injury prevention in the upper extremity. Operative Techniques in Sports Medicine, 25(3), 220-230.
9. Morris, S. J., et al. (2020). Taking a long-term approach to the development of weightlifting ability in young athletes. Strength & Conditioning Journal, 42(6), 71-90.
10. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
11. Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.

Featured Image: Ground Picture / Shutterstock

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Your shoulders, grip, forearms, and lungs soon burn with every step, and any deviations in your walking pattern will be felt twofold while lugging around dumbbells. Besides strengthening your grip to open all the pickle jars, carries can boost your mental toughness, which has a huge carryover to your lifts and daily activities.

As great as the classic farmer’s walk is, there are plenty of effective variations to diversify your game plan. Here are some of the best loaded carry variations, the muscles particularly trained by carrying heavy weights, and the things to watch out for to get the best out of your carries.

Best Loaded Carry Variations

• Offset Carry
• Figure-8 Trap Bar Carry
• Trap Bar Overhead Carry
• Trap Bar Suitcase Carry
• Unilateral Chaos Carry
• Barbell Overhead Carry
• Bottoms-Up Kettlebell Waiter’s Carry
• Bottoms-Up Kettlebell Overhead Carry
• Zercher Carry
• Bear Hug Sandbag Carry
• Plate Pinch Carry

Offset Carry

Offset carries train your body with mismatched weights, requiring your core to work overtime to stabilize your core as you move. Because the load is distributed asymmetrically, your body will want to tilt sideways. The challenge is in not allowing that to happen.

With the offset carry, there is a more significant demand on your core to maintain stability and a neutral spine. The greater difference in the offset, the greater the need for core stability and strength to maintain good posture, even if using the same total load. Holding 60 pounds in one hand and 40 pounds in the other is less challenging than holding 80 pounds in one hand and 20 pounds in the other.

When to Use it

You can program the offset carry at the start of your training session, as part of your warm-up or core work before hitting your main workout. Use can also perform it as a superset and pair it with a press, squat, or any exercise that doesn’t demand too much grip strength. For example performing a landmine press for six to 12 reps, then immediately performing the offset carry for 40 yards per side.

How to Do it

Although you can use dumbbells, kettlebells allow several specific offset carry variations. Hold a heavier load on one side of the body, with your arm hanging straight and your palm facing your leg. Hold a weight roughly 50% lighter in your opposite arm. This can either be locked out overhead or in the “rack position” with your arm bent and your thumb near your shoulder.

With a kettlebell, you can also use a “bottoms-up” position, with your arm bent, elbow pointed forward, and the bottom of the kettlebell aimed at the ceiling. This will require you to squeeze the handle extremely hard to maintain the bell’s vertical position.

Figure-8 Trap Bar Carry

One drawback of any loaded carry is that it requires a lot of space to move and some gyms don’t have 20 or 40 yards of clear space to walk. This is the perfect opportunity to take the trap bar figure-8 carry for a literal spin.

Walking in a figure-8 pattern allows you to get more yards out of a limited space. The trap bar makes turns easier as it places less rotational torque on your lower back than dumbbells do.

When to Use it

The movement brings the opportunity go heavy, as the trap bar allows you to carry more load than dumbbells. Use this carry when training space is limited. Program it at the start of your training when your grip is fresh.

How to Do it

Stand in the center of the trap bar, hinge at your hips and slightly bend your legs to grab the handles. Keep a neutral spine and brace your core as you deadlift weight to a standing position. Walk in a figure-8 pattern — go forward for several steps, turn slowly to one side, continue forward, turn slowly to the other side, and repeat.

Resist the urge to hurry. Walking at a controlled, deliberate pace will make your turns easier and safer, and it extends your time under tension. Keep your shoulders down and your chest up. When you’re finished walking for distance or total time, stabilize the weight before lowering it with control.

Trap Bar Overhead Carry

The overhead carry can be great for shoulder health and upper body strength, but not everyone can carry a barbell locked out overhead due to wrist or elbow issues. Enter the trap bar with the neutral handles to put your joints in a more user-friendly position.

Setting the trap bar in a squat rack at shoulder-height works best. With the weight overhead, watch every step you take due to total-body demand and instability.

When to Use it

Use the trap bar overhead carry if you have any wrist or elbow pain when supporting a barbell in the overhead position. Overhead carries are especially demanding of your upper back and shoulder stabilizers, so the movement is best trained early in your workout before those support muscles are fatigued from other exercises.

How to Do it

Set up the trap bar in a squat rack at shoulder-height with the handles pointed down. Step inside the trap bar, facing the direction you are walking. Perform an overhead press and hold the locked out position. Walk slowly straight ahead for a set distance or time. Stand still and carefully turn around before walking back into the squat rack. Lower the weight to the pins and rest.

Trap Bar Suitcase Carry

The suitcase carry is single-arm farmer’s walk, performed with the load in one arm hanging at your side. The offset load is an way to strengthen your lateral core (abdominals and obliques) while building your grip.

The trap bar suitcase carry takes this movement up a notch as the weight is more off-center, forcing your obliques to work harder. You can also potentially use more weight on a trap bar than any dumbbell variation to further your strength gains.

When to Use it

The trap bar suitcase carry works well to emphasize your oblique muscles and stabilizers on the sides of your core. This is another variation to plug in when you want to challenge yourself with heavier loads, or when your available dumbbells only go so high. Perform the exercise as part of your warm-up or early on in your training before grip strength and core stability are exhausted from other movements.

How to Do it

Stand the trap bar on its side and load plates on both ends. Grab the center of the bar, and with your shoulder down, chest up, and shoulders level, and walk slowly with good posture. Once you have gone your programmed distance, put the trap bar down and rest it on the side of your leg. Then hold it with one hand as you turn around. Swap sides and repeat.

Unilateral Chaos Carry

Adding a band around the handle of kettlebell or through the center of a weight plate creates tremendous instability because of the oscillations or “micro-bounces” created with each step. This will light up your core, grip, and shoulder stabilizers.

Gripping the band places unique demands on your grip strength because it’s tough to hold on to. The single-sided load will also increase the challenge to your oblique muscles.

When to Use it

If you have access to resistance bands, this is an excellent variation to incorporate. It’s ideal for focusing on shoulder stabilizer strength and rotator cuff health. You can do this as part of your warm-up or pair it with an exercise during your workout that doesn’t require too much grip strength, like a squat or a press variation.

How to Do it

Wrap a heavy looped band around the kettlebell handle (sometimes called the “horn”) or slide it through the center hole of a weight plate. Holding the band closer to the load makes this exercise easier because there will be less room to bounce. Sliding your hand farther from the weight will increase the difficulty. Keep your shoulder down away from your ear and your chest up. Don’t let your shoulders tilt to compensate for the weight. Walk for distance or time, place the weight down, and then repeat with the opposite hand.

Barbell Overhead Carry

The barbell overhead carry puts your whole body under tension. Every step will test your single-leg balance, strength, concentration, and mental toughness. It also might be one of the most eye-catching movements you can do.

Because the weight is so far from your center of gravity, a little goes a long way. Start on the lighter side, somewhere around 60% of your barbell overhead press one-repetition maximum. This also makes it less difficult to get the weight into position, so you can focus on holding the lockout as you walk.

When to Use it

This is one of the most challenging loaded carry variations because it works every muscle from head to toe and requires laser-like focus. Perform this early in your training before fatiguing any muscles, after your general warm-up and before your main workout.

How to Do it

Set up the barbell in a squat rack near head-height. A wider-than-shoulder-width grip works well for most people, but adjust to your individual arm length and mobility. Press the barbell overhead and ensure your wrists are neutral, elbows are locked out, and your biceps are even or behind your ears. Walk slowly and with total control. Pause and carefully rotate to return the barbell to the squat rack.

Bottoms-Up Kettlebell Waiter’s Carry

The instability of holding a kettlebell “bottoms-up” forces you to squeeze the squeeze the daylights out of the kettlebell’s handle to maintain its inverted position. This does wonders for your grip strength and carries over to increased recruitment of your shoulder stabilizers. (1)

The bottoms-up kettlebell waiter’s carry helps to build your rotator cuff, shoulder stability, and lateral core strength. Your forearm and grip muscles are also called into action non-stop, so don’t be surprised if your grip burns out before your abs or shoulders.

When to Use it

If you’re coming back from a shoulder injury or if you lack the shoulder mobility needed to maintain an overhead carry, this is a great exercise to strengthen your shoulders, rotator cuff, and upper back. If you dislike side planks, this is a good alternative to work your obliques without laying still for 60 boring seconds.

How to Do it

Grip one kettlebell and bring it to shoulder-height with your thumb toward your face and the bell pointed to the ceiling. Bend your elbow and create a roughly 90-degree angle from your forearm through your elbow to your shoulder. Make sure your wrist is neutral and the kettlebell’s handle sits centered in the meat of your hand. With good upright posture, walk straight ahead, swap hands, and repeat.

Bottoms-Up Kettlebell Overhead Carry

This is a more challenging progression of the bottoms-up waiter’s carry. You’ll get increased intensity with a reduced load because of the extra muscular tension needed to hold the bottoms-up KB overhead.

Because the load is farther from your center of gravity, it’s much harder to balance the weight with each step. Your core, shoulder, and arm will be highly activated for the entire set.

When to Use it

When you feel comfortable with the bottoms-up waiter’s carry, use the same load and progress to this alternative. It’s an efficient way to train your upper back, shoulders, and core, with an emphasis on the obliques and shoulder stabilizers.

How to Do it

Grip a kettlebell firmly with the bottom of the bell facing the ceiling. Use a neutral-grip with your thumb toward your face, and press the weight overhead while maintaining the bottoms-up position. Keep your wrist neutral and your pinky facing forward. Walk with the weight locked out overhead. After a set distance or time, lower the weight, switch hands, and repeat.

Zercher Carry

The front-loaded position of the Zercher carry challenges your upper back, core, arms, and legs while dealing with holding the weight in the crooks of your elbows. This helps build some mental toughness, total-body conditioning, and rock-solid anterior core (abdominal and hip) strength.

If you want to improve your ability to deal with physical and mental discomfort, this exercise is for you. However, if supporting a barbell in the crook of your arms is too much, the movement can be performed with an EZ-bar or even a sandbag or duffel bag filled with random objects for heft.

When to Use it

The Zercher carry is tough, no doubt about it. It works well as part of a conditioning circuit to improve fat loss or as a standalone session for mental toughness.

How to Do it

Set up a loaded barbell around hip-height in the squat rack. Squat down and cradle the barbell in the crooks of your elbows with your palms facing you. Clasp your hands together for added strength and stability, pull your shoulders back, and stand up without rounding your back. Avoiding shrugging your shoulders up as you walk. Pause after a set distance or time, turn around, and return to the squat rack. Try not to collapse when the set is done.

Bear Hug Sandbag Carry

When most people think of loaded carries, they think of fairly traditional exercises using balanced and symmetrical implements that give you convenient handles to hold. But how often does that perfect scenario happen outside of the gym? Not often, and that’s why it pays to get a bit awkward with asymmetrical loads like the sandbag carry. (2)

By manipulating unevenly distributed weight, like a floppy sandbag, your body is challenged to recruit a variety of stabilizers in most joints including your ankles, hips, and shoulders.

When to Use it

Whenever you have access to a sandbag, this exercise is great to include as part of a conditioning or fat-loss circuit. It can also be performed as a finisher, for either time or distance, at the end of your training.

How to Do it

Place the sandbag on a flat bench, or leave it on the floor for even more lower body work. Squat down and slide your hands under the bag to set your grip. Pull the bag close to your body as you stand upright. Hug the bag to your torso and stabilize your upper body. Walk upright, maintaining total body tension for safety and effectiveness. Keep the bag close to your body as you walk. Don’t allow the weight to pull your upper body out of alignment as your arms and shoulders fatigue.

Plate Pinch Carry

The plate pinch tests your “pinch grip” strength, which is different from “support grip” (trained in movements like the suitcase carry) or “crushing grip” (trained with bottoms-up movements). The pinch grip specifically strengthens your fingers and thumbs, as well as your forearms.

This is an excellent exercise for football players, rugby players, and combat sports athletes to improve sport-specific grip strength. Stronger hands and fingers will also carry over to boost any pulling exercises, making your grip less of a weak link.

When to Use it

This movement is best trained at the end of your workout because you don’t want to exhaust your finger strength before other exercise, which will interfere with your strength work. Pairing it with a biceps exercise will give your forearms a nice pump.

How to Do it

In each hand, grab a weight plate by the outer ring using just your fingertips and thumb, not “sinking” your entire hand onto the weight. Pull your chest up and set your shoulders down to maintain good posture. Walk straight ahead, paying careful attention to your finger fatigue as you walk. Be careful not to unexpectedly drop the weight on your feet.

Muscles Worked by Carries

Most carry variations work similar muscles, but certain variations can emphasize your upper back, or core strength, shoulder stability, or more. Generally, loaded carries and their variations train the muscles of your back, core, and arms.

Forearms

Any time you pick up a weight, your forearm flexors (on the bottom of your forearm) and extensors (on the top side) co-contract to grip and to keep your wrists in a neutral position.

Your forearm muscles will be more heavily recruited in movements that keep your arms down by your side and relatively less recruited in overhead movements.

Upper Back

Keeping your shoulders down and your chest up  while walking with a load will put your upper back to work overtime. The upper back is composed of several muscles including the trapezius, rhomboids, and rear deltoids (shoulders). These muscles work together to control your shoulder blades, which are held in a static contraction during any walking exercise.

Rotator Cuff

Your small rotator cuff muscles are engaged when you grip anything in your hands. Its primary role is, essentially, to keep your upper arm in its socket. Loaded carries will attempt to push or pull your arm out of position, and the rotator cuff is required to constantly fight to maintain a strong, stable position.

Deltoids

You shoulder muscles (deltoids), along with your rotator cuff, work isometrically to give your shoulders the stability it needs to carry heavy things. Supporting a locked out position overhead or holding your arms in front of your body (as in the sandbag bear hug or Zercher carry) will increase recruitment of the shoulders, specifically the anterior (front) head.

The lateral and posterior heads (side and rear) are more significantly recruited during overhead or “arms-at-your-side” carries.

Core

Your core muscle — the abdominals, obliques, and lower back — work isometrically to keep your spine neutral and to maintain good posture while carrying things. A stronger core can help to reduce your overall risk of injury.(3) Any exercise emphasizing a single-side of the body (like the offset carry) will drastically increase the challenge to your core muscles.

Glutes

When you’re carrying a load, every single step you take will engage your glutes to keep you balanced and to propel you forward through a little thing called hip extension. Hip extension is what drives your leg back behind your body (and, at the same time, pulls your body forward in motion), and it’s a key function of the glutes.

Interestingly, the glutes have been shown to be more heavily recruited in single-arm carries, like the suitcase carry, compared to front-loaded carries like the Zercher carry. (4)

Carry Form Tips

Although you “can” carry some things with less than optimal posture — the sandbag bear hug can be tricky here— it’s more efficient and safer if you don’t let your posture slip. To get all the benefits of carries, it’s best to walk under load with good posture. Keep your shoulders punched back and pulled down away from your ears, keep your chest up, and aim to keep your shoulders and hips level without being pulled sideways.

When you’re new to performing loaded carries, start with the by-your-side variety like the suitcase carry or even the plate pinch carry. The further away the load is from your body’s center, like any overhead carry, the more stability and balance demands increase. If you lack the shoulder mobility to press overhead, stick to carries with a lower arm position while working on your shoulder mobility.

Although increasing the load you carry is often the name of the game, it pays to vary your load and distance depending on your specific goals. If you’re after fat loss or improved conditioning, reduce the weight, shorten the rest period between sets, and increase the total distance. If your goal is strength, increase the load and decrease the distance to shift focus.

Carry Away For Gains

Loaded carries are some of the biggest bang for your buck exercises. They can have a huge carryover to your lifts inside the gym and the activities of daily living because they strengthen key muscle groups in your legs, hips, abs, and shoulders. They can improve your strength, mental toughness, posture, and balance. All you have to do is pick up a weight and walk. Work your way though these variations and you’ll soon find out they sound simple, but they’re far from easy.

References

1. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
2. Sell, Katie PhD, CSCS¹; Taveras, Kurt BS²; Ghigiarelli, Jamie PhD, CSCS¹. Sandbag Training: A Sample 4-Week Training Program. Strength and Conditioning Journal: August 2011 – Volume 33 – Issue 4 – p 88-96 doi: 10.1519/SSC.0b013e318216b587
3. Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. https://doi.org/10.1177/1941738113481200
4. Neumann, D. A., & Cook, T. M. (1985). Effect of load and carrying position on the electromyographic activity of the gluteus medius muscle during walking. Physical therapy, 65(3), 305–311. https://doi.org/10.1093/ptj/65.3.305

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Maybe a hard economy forced the fire sale of your once epic home gym. Maybe you’re making do at a poorly equipped hotel gym. Or maybe you’re on a road trip with limited space for strength equipment.

No matter the scenario, these single-dumbbell workouts will help you turn strife into strength, lean times into lean mass, and hardship into a hard body. But don’t expect charity gains. You’re going to have to work for it.

Best Single-Dumbbell Workouts

• For Muscle Gain
• For Fat Loss
• For Conditioning
• For Strength

Best Single-Dumbbell Workout for Muscle Gain

Training to put on muscle without the niceties of a fully equipped gym? Fortunately, muscle gain occurs across a wide range of repetitions and using weights ranging from light to heavy (e.g. 30% to more than 80% of maximum). (1)(2)(3)(4)

As such, a single dumbbell of moderate weight may be the most utilitarian tool for whole-body hypertrophy training. With thoughtful exercise selection and a time-saving strategy like agonist-antagonist supersets, you’ve got a no-frills recipe for growth.

For this single-dumbbell hypertrophy workout, a moderate weight works best (e.g. 15 to 50 pounds). Training to failure is not “required” for noteworthy gains. (5)(6) For best results with limited equipment, however, you will need to take these sets to a high level of effort. (4) That is, each set should approach failure. Select a number of repetitions that leaves between one and four repetitions “in the tank.”

Build Size with One Weight

This full-body workout uses paired exercises and an emphasis on single-arm or single-leg movements to get the most from minimal equipment. Begin targeting the back and chest. Like a standard row, the wide dumbbell row hits the mid-back (middle trapezius and rhomboids) but may better train the rear deltoids. (7)(8) Elevating one hand during the push-up will increase the difficulty of the exercise by achieving a greater stretch across pectoralis major (chest) in the bottom position.

Next you’ll tackle legs. During the single-leg Romanian deadlift, you can use a sturdy object, such as a chair or bench, for balance assistance and to keep the focus on your hamstrings rather than stabilizing muscles. But be disciplined. Do not push with your support hand.

You’ll end the session with some direct arm work. You’re welcome. By bracing your upper arm against your thigh during the concentration curl, you eliminate “cheating” from body sway and shoulder flexion. The long head of triceps is lengthened across the shoulder during the overhead triceps extension, making this exercise superior for muscle growth. (9)

Wide Dumbbell Row

• How to Do it: Brace your free arm on a flat bench with your feet in a stable stance. Grab the dumbbell with your working arm and pull it “up and out.” In the top position, your elbow should be nearly in line with your shoulder and away from your ribs. Keep your torso level and avoid rotating as you pull and lower the weight.
• Sets and Reps: 3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Emphasis Push-Up

• How to Do it: Lie on the ground with one hand on the dumbbell and the other hand flat on the floor. Keep your spine and legs straight as you lower into a deep push-up. The chest of the elevated hand will be put into a significant stretch. Press up until the non-elevated hand is locked out. Perform an even number of repetitions with each hand elevated.

• Sets and Reps: 3 sets to muscular fatigue.
• Rest time: No rest between arms. Rest 90 seconds before repeating the previous exercise.

Single-Leg Romanian Deadlift

• How to Do it: Stand near a chair or the back of an incline bench while holding a dumbbell in one hand. Use the bench, as needed, for stability. Lift the leg of the working side slightly off the ground and softly bend the opposite knee. Bend at your hips as you “reach” the dumbbell toward your foot on the ground. Allow your working-side leg to rise into the air behind you. Keep your torso straight and don’t bend at the spine. Pull your torso back to stand upright.
• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between legs. No rest before moving to the next exercise.

Rear Foot Elevated Split Squat

• How to Do it: Face away from a flat bench while holding a dumbbell in one hand. Place the same-side leg behind you, resting your shoelaces on the bench. Squat down with your front leg and allow your back knee to drop to the floor. Keep your shoulders pulled back and your torso upright during the movement. Drive through your front foot to stand upright.

• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between legs. Rest 90 seconds before repeating the previous exercise.

Concentration Curl

• How to Do it: Sit on a bench with your feet wider than shoulder-width. Grab a dumbbell with a palms-up grip in one hand and rest the triceps of that arm near the same-side knee. Curl the weight toward your face. Don’t allow your legs or torso to swing the weight up. Lower the weight to full straight-arm extension.
• Sets and Reps: 3 sets to muscular fatigue, per arm. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Overhead Extension

• How to Do it: Sit upright on a flat bench. Press a dumbbell overhead with one arm. Keep your torso tight and upright. Lower the weight behind your head until your hand is roughly in line with the top of your head. Keep your elbow pointed generally toward the ceiling, don’t allow it to move significantly. Only your hand should move with the weight.

• Sets and Reps: 3 sets to muscular fatigue, per leg. Depending on the weight of your dumbbell, repetitions may range from six to 30 or more.
• Rest time: No rest between arms. Rest 90 seconds before repeating the previous exercise.

Best Single-Dumbbell Workout for Fat Loss

Circuit training, a method of exercise that links multiple exercises together with minimal rest between each, is effective for improving body composition. In addition to decreasing body fat percentage and increasing muscularity, circuits may also promote modest improvements in aerobic fitness and strength. (10)(11)

Single-dumbbell exercises are ideal for circuit training because they require minimal setup. Machine-based circuit training obviously requires plenty of equipment, but it also requires monopolizing more than one’s fair of the gym. Single-dumbbell circuit training can just as easily be done in a small corner of a busy gym or a lonely motel room.

One-Dumbbell Fat-Burning Circuit

A light dumbbell works well for this whole-body resistance training circuit — 10 to 30 pounds should work for most lifters, depending on your strength and fitness level. It uses a descending repetition scheme, with each exercise performed for progressively fewer reps, to accommodate fatigue as you continue to work.

Perform the exercises in order, rest briefly, and then repeat the entire sequence for a total of three rounds.

Single-Arm Dumbbell Row

• How to Do it: Take a staggered stance with your front foot next to the dumbbell. Your working arm will be opposite your front foot — left foot forward with your right arm working, and vice versa. Brace your non-working forearm on your front thigh. Grab the dumbbell with your working arm and row toward your back hip. Maintain a neutral grip with your palm facing your leg. Lower the weight to a full stretch, nearly reaching ankle-level.
• Sets and Reps: 3 x 30 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Floor Press

• How to Do it: Lie down with the dumbbell in one hand and your elbow resting on the ground. Bend your legs with your feet flat. Press the weight above your chest to full lockout. Lower under control. Do not bounce your arm off the ground between repetitions.
• Sets and Reps: 3 x 25 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Goblet Squat

• How to Do it: Stand up while holding the dumbbell in the “goblet position,” supporting the dumbbell with both hands in front of your chin or neck. Keep your elbows close to your torso. Squat down as low as possible while keeping your upper body vertical. Keep your feet flat on the floor throughout each repetition.
• Sets and Reps: 3 x 20
• Rest time: No rest before moving to the next exercise.

Dumbbell Good Morning

• How to Do it: Hold the dumbbell to your upper chest using both hands. Slightly bend your knees while pushing your hips back and bending at the waist. When your upper body is nearly parallel to the ground, “pull” with your glutes and hamstrings to return upright. Keep a neutral spine during the movement. Don’t allow your back to round forward.
• Sets and Reps: 3 x 15
• Rest time: No rest before moving to the next exercise.

Single-Arm Arnold Z Press

• How to Do it: Get on the ground in a “long-sitting position” with your legs extended in front of you and your upper body straight. Hold the dumbbell in front of your working-side shoulder with your palm facing your body. As you press overhead, rotate the dumbbell so your palm faces forward in the top position. Reverse the movement as you lower the weight.
• Sets and Reps: 3 x 10 per arm.
• Rest time: No rest between arms. Rest 60 seconds before repeating the first exercise.

Best Single Dumbbell Workout for Conditioning

A complex is a series of lifts performed in immediate succession with the same piece of equipment. Barbell and kettlebell complexes are extremely popular, and for good reasons. They train all major energy systems, build multi-joint strength, and fortify your grip. But the humble dumbbell does not get the notoriety it deserves for complexes.

As a unilateral (single–arm) implement, it hammers the core while its balanced center of mass may be more user-friendly than a kettlebell for certain Olympic lift-inspired exercises, such as the dumbbell snatch.

One-Dumbbell Conditioning Complex

The exercises in this conditioning complex are power- and strength-based, which would tend to tax the quick-energy phosphagen system when performed in isolation. However, as the repetitions and rounds of the complex add up, you will lean hard into the anaerobic glycolysis and aerobic systems. Meaning this single-dumbbell complex is a multi-functional conditioning workout.

Perform all repetitions with the dumbbell in your left hand, followed by all repetitions with the dumbbell in your right hand, before immediately moving on to the next exercise.

Dumbbell Snatch

• How to Do it: Start with the dumbbell in the “hang position” between your knees — your feet should be slightly wider than shoulder-width and your palm facing your body. Drive through your hips and knees toward the ceiling. Carry that momentum through the dumbbell as you “zip” the weight in front of your midline and “flick” it into the overhead position. Lockout with a straight arm. Lower the weight with control to the starting position and repeat.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Front-Loaded Reverse Lunge

• How to Do it: Hold the dumbbell at shoulder-level with your thumb near your shoulder. Step backward into a deep lunge position with your leg on the same side as the weight. Keep your torso upright and resist the weight pulling your upper body to the side. When your rear knee is close to the ground, drive through your front leg to return to a standing position. Perform all reps with one leg, then switch hands and repeat with the opposite leg.
• Sets and Reps: 3 to 5 x 4 per leg.
• Rest time: No rest between legs. No rest before moving to the next exercise.

Dumbbell Push Press

• How to Do it: Combine a mini-squat and ballistic overhead press to drive the weight overhead. Begin with the dumbbell near your shoulder and your palm facing your head. Squat down several inches before exploding upward as you press overhead to full lockout. Lower the weight under control.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. No rest before moving to the next exercise.

Single-Arm Overhead Squat

• How to Do it: Challenge your trunk stability and shoulder complex mobility with this full-body squat. Press the weight to lockout overhead and widen your stance. Squat as low as possible without moving your locked out arm overhead. Keep your torso as upright as possible and resist any rotation or twisting.
• Sets and Reps: 3 to 5 x 4 per arm.
• Rest time: No rest between arms. Rest 90 seconds before repeating the first exercise.

Best Single Dumbbell Workout for Strength

Heavy bilateral (double-limb) movements with barbells and machines tend to be the go-to exercises for strength in traditional gyms. But if all you’ve got is a single dumbbell, you’re going to have to make it work.

An effective strategy for enhancing strength is “accentuated eccentric training.” Accentuated eccentrics apply greater loads during the negative or lowering phase of the exercise than those applied during the concentric phase. (12) Weight releasers are commonly used for accentuated eccentric training, but this specialized device only works for one repetition, as the extra weight is jettisoned at the bottom of the first repetition. More importantly, it’s not compatible with dumbbell training.

Fortunately, accentuated eccentric loading can be accomplished by performing a unilateral, or single-sided, exercise with the assistance of the other limb during the concentric (lifting) phase. In plain English, you will use your off-side arm or leg to “help” during the upward phase of the lift and lower the weight with only your working side.

Build Strength with Just One Weight

Just as training to failure is not essential for muscle hypertrophy, it is not a requirement for strength. (6) You can and will build strength with not-to-failure sets of these exercises as long as your dumbbell is moderately heavy (e.g. 30 to 70 pounds, depending on your strength).

Half-Kneeling Single-Arm Overhead Press

• How to Do it: Kneel on the ground with the weight on the same side as the down knee. Use your off-side arm to assist in lifting the dumbbell from the bottom of the movement to lockout. Lower the weight using only your working-side arm. For each repetition, use the non-working arm to help lift the weight.

• Sets and Reps: 2 to 6 x 4 to 6 per arm.
• Rest time: Rest two minutes between sets.

Skater Squat

• How to Do it: Stand on your working leg while holding the dumbbell in the front rack position, hugged to your upper chest with both hands. Squat down until your off-side knee gently contacts the floor. Dig your off-side foot into the floor to assist back to a standing position. If you are unable to perform skater squats with control, place a pillow or stack of textbooks under your off-side knee to limit the range of motion.

• Sets and Reps: 2 to 6 x 4 to 6 per leg.
• Rest time: Rest two minutes between sets.

Single-Leg Good Morning

• How to Do it: Begin standing on one leg with the dumbbell in the front rack position, hugged to your upper chest with both hands. Hinge forward at the hips with minimal knee bend. Allow your back leg to rise into the air until your torso is nearly parallel to the ground. In the bottom position, bring your off-side foot to the floor to assist your return to a standing position. Perform all reps with one leg before switching sides.

• Sets and Reps: 2 to 6 x 4 to 6 per leg.
• Rest time: Rest two minutes between sets.

How to Warm-Up for Single-Dumbbell Workouts

A typical warm-up consists of five to ten minutes of general aerobic exercise followed by several lighter sets of the exercises that will be included in the workout. Since you’ve only got one dumbbell, cardio equipment and lighter “work-up sets” are out of reach.

However, even in these desperate times, a warm-up is important to get the most out of your workout. Consider jogging or ropeless jump rope (“pogo hops”) to elevate your body temperature.

For squats, lunges, Romanian deadlifts, and good mornings, a bodyweight warm-up of three sets of 10 to 12 reps should suffice. For non-bodyweight exercises, perform non-challenging, low-repetition sets of the primary movements you will train in the workout.

One Weight is All it Takes

Performed with intent and intensity, single-dumbbell workouts can build muscle size, promote fat loss, improve conditioning, and develop strength. These workouts can be useful when you find yourself in less-than-ideal scenarios where equipment is limited or you can deliberately program a single-dumbbell workout as an exercise in minimalism. Benefits of single-dumbbell training include versatility, the potential for unilateral loading for a challenging stimulus to the core, and the ability to efficiently perform accentuated eccentric exercises. Next time you are “down to your last dumbbell,” a single-dumbbell workout might change your outlook from grim to grateful.

References

1. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780.
2. Jenkins, N. D., et al. (2017). Greater neural adaptations following high-vs. low-load resistance training. Frontiers in Physiology, 8, 331.
3. Schoenfeld, B. J., et al. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
4. Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.
5. Vieira, A. F., et al. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: a systematic review with meta-analysis. The Journal of Strength & Conditioning Research, 35(4), 1165-1175.
6. Grgic, J., et al. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science.
7. Hedrick, A., & Herl, M. (2021). Technique of the Unilateral Dumbbell Wide Row. Strength & Conditioning Journal, 43(4), 121-123.
8. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
9. Maeo, S., et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 1-11.
10. Ramos-Campo, D. J., et al. (2021). Effects of resistance circuit-based training on body composition, strength and cardiorespiratory fitness: a systematic review and meta-analysis. Biology, 10(5), 377.
11. Schmidt, D., Anderson, K., Graff, M., & Strutz, V. (2015). The effect of high-intensity circuit training on physical fitness. The Journal of sports medicine and physical fitness, 56(5), 534-540.
12. Wagle, J. P., et al. (2017). Accentuated eccentric loading for training and performance: A review. Sports Medicine, 47(12), 2473-2495.

Featured Image: Arsenii Palivoda / Shutterstock

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The Assault Bike® is one of a handful of modern fan-resistance, full-body stationary bikes, or “air bikes.” Similar machines include the Echo Bike, Airdyne Pro, and various other models. However, much like Rollerblade®, Q-tip®, or Band-Aid®, “Assault bike” has become known universally to encompass all brands of air bikes, or simply as a phrase used interchangeably with “air bike.”

Because air bikes work muscle groups in the arms and legs simultaneously and without reprieve, they may be the most efficient machine for conditioning, shedding unwanted bodyweight, and training all major metabolic energy pathways.

If you’re lucky enough to have access to an air bike, check out the brutal workouts below. 

Best Air Bike Workouts

• For Conditioning
• For Fat Loss
• Workout Finishers

Best Air Bike Workout for Conditioning

Due to their formidable and non-adjustable resistance, air bikes are thought to be more strength-based than spin bikes. (1) On a spin bike, individuals typically pedal at 70 to 110 revolutions per minute, whereas most riders on an air bike will reach 40 to 80 revolutions per minute. (1)

Unlike a spin bike, an air bike’s resistance progressively increases the harder and faster you ride. Altogether, air bikes may represent a preferable conditioning method for athletes with strength backgrounds and biases.

Air bikes also offer a more efficient method for training anaerobic capacity, or short-term, high-intensity endurance. Push hard enough on an air bike and you will lean hard into anaerobic glycolysis — a system that provides energy when demand outpaces our ability to deliver oxygen to the working muscles.

You’ll also experience the physical anguish associated with anaerobic training. Lactate is a metabolic by-product of anaerobic glycolysis. Workouts that produce uncomfortably high levels of lactate tend to be perceived as “hard workouts.” (2)

Compared to Wingate cycling — the gold standard “all-out” test of anaerobic fitness — a max effort ride of equal duration on an air bike produces higher lactate levels. Moreover, these elevated lactate levels diminish more slowly. (3)

Now, lactate is not the direct cause of muscle “burning”. Rather, lactate is produced alongside hydrogen ions, which alters the pH of your tissues, likely creating the searing burn of high-intensity exercise. (4) Have trust in the pain. This suffering pays dividends in the form of improved conditioning and fitness. 

Modified Sprint Time-Trial Interval Training

Unless you’re a special type of masochist, you’re riding the air bike for the physiological benefits — the multi-system adaptations that improve our health and our ability to do more work inside and outside the gym.

Your go-to conditioning workout should be like a Swiss Army Knife — versatile yet manageable enough for practical use. Specifically, a robust conditioning workout should train all major energy systems (phosphocreatine, anaerobic glycolysis, and aerobic metabolism). A proper routine will also promote fatigue-resistance, tap into muscle fibers with massive potential for adaptation, and enhance your overall work capacity.

This air bike workout was inspired by a protocol developed by researchers out of Denmark. The original protocol consisted of six five-minute intervals at 85% of one’s maximum heart rate followed by two five-minute intervals with five 15-second all-out sprints followed by 45 seconds of active recovery. (5)

Only elite cyclists and triathletes were included in the Danish study, and the protocol made these extremely fit individuals fitter. For average folks, following an identical protocol would be insurmountable. Therefore, the volume and frequency of the program are modified.

Build towards the full, eight-interval protocol by adding one five-minute interval every month of consistent training. Repeat this workout once or twice per week, ideally after your resistance training or separated by at least six hours to avoid potential interference. 

• How to Do it: Use your arms and legs to pedal during the high intensity intervals. You can use legs-only during the recovery periods. Warm-up thoroughly, and then perform three five-minute intervals at the fastest pace you can sustain for the duration, with two minutes rest or recovery between each interval. After the third recovery period, proceed into five shorter intervals with 15 seconds of an all-out sprint followed by 45 seconds of easy recovery pedaling. 
• Sets and Reps: Three sets of five minutes moderate with two minutes recovery, followed by five sets of 15 seconds maximum effort with 45 seconds recovery.
• Rest time: Rest two minutes between each five-minute interval. Rest 45 seconds between each 15-second interval.

Best Air Bike Workout for Fat Loss

Air bikes may be the most “recoverable” form of cardio. The training stress is distributed across both the upper and lower body rather than overworking one area for the duration of the session.

Air bikes are also a ‘concentric-only’ exercise — meaning the involved muscle groups must overcome resistance with negligible eccentric, or “braking,” action. This makes them less likely to cause post-workout soreness.

High-load and/or high-volume eccentric exercise is associated with delayed onset muscle soreness (DOMS) and varying degrees of damage to the muscle cell at the microscopic level. (6) Ultimately, you’re less likely to be sore in the hours and days following a hard Assault bike workout compared to an eccentric-heavy mode of cardio (like jogging or jumping rope). As a bonus, concentric contractions are more energy demanding, which may result in greater energy expenditure during your workout.

Zone 2 Fat-Burning Workout

For a low-impact, total-body workout that is unlikely to leave you sore, you can’t beat Zone 2 cardio on an air bike. Zone 2 refers to low-to-moderate intensity aerobic exercise — 60 to 70% of your maximum heart-rate.

To find this range, first estimate your maximum heart rate as 220 minus your age (in years). Then, multiply that maximum heart rate by 0.6 and 0.7 to identify the upper and lower bounds of the training range.

If you’re not using a heart rate monitor, these numbers aren’t relevant and you can simply ride at the highest effort you can sustain while breathing only through your nose. If you break into open-mouth panting, you’re training too hard.

Aerobic training is driven by the breakdown of fats in the presence of oxygen. Non-endurance athletes benefit from aerobic training to improve body composition (e.g. fat loss), boost heart health, and enhance recovery between sets of resistance training.

Aerobically trained muscles develop better vascularization and greater density of mitochondria over time. These adaptations help our muscles to do more work and potentially recover more quickly.

The air bike is ideal for aerobic training, because it trains large muscle groups in the upper and lower body. Unless you enjoy the monotony of a steady-state workout, break your Zone 2 work into segments to stay motivated. This fat loss workout consists of five segments with descending calorie targets — use the readout on the bike’s display to monitor progress.

As part of a fat loss plan, repeat this workout three to five times per week, ideally after your resistance training or separated by at least six hours to avoid potential interference with recovery and performance. 

• How to Do it: Warm up, and then begin the workout pedaling with your arms and legs together. Instead of tracking time, pedal to burn 120 calories, 110 calories, 100 calories, 90 calories, and then 80 calories. The goal is to achieve “negative splits” by completing each calorie-segment slightly faster than the previous. Be sure to maintain Zone 2 intensity throughout the workout, either by using a heart rate monitor or by maintaining nose-only breathing.
• Sets and Reps: Five calorie-segments: 120 calories, 110 calories, 100 calories, 90 calories, and 80 calories.
• Rest time: Rest passively (“following” the momentum of the pedals and handles) or actively (very low-intensity pedaling) for 30 seconds after reaching each calorie target. It should be just enough time to grab a sip of water or towel off before going again.

Best Air Bike Workout Finisher

A “finisher” refers to a short metabolic conditioning workout added to the end of your primary workout. After hitting the weights, for example, hop on the air bike to empty the tank and ensure you’ve gotten the most out of your workout.

Since you’ve already trained, your levels of muscle glycogen (a form of stored and readily accessible energy) will likely be low. “Training low,” or training with low levels of glycogen, stimulates energy system adaptations. (2) With regular high intensity interval training, your muscles will build larger stores of accessible energy and better manage the metabolic byproducts of high intensity training.

Sprint Interval Training

Consider this sprint interval training (SIT) “finisher” to rev your metabolism and leave you feeling accomplished when you leave the gym. The workout allows incomplete recovery between short, high-intensity bouts of riding.

Because “fast energy” from the phosphagen system doesn’t fully replenish between bouts, anaerobic glycolysis and aerobic pathways will contribute progressively to the energy demands of the workout. (7)

Translation: You’ll train all three major energy pathways in this workout. Perform this workout at the end of one resistance training workout each week.

• How to Do it: Because your weight training will have just ended, you should still be relatively warm. Perform just two minutes of easy pedaling and then begin the workout. Pedal with all-out effort, using arms and legs, for 20 seconds, every minute on the minute (EMOM). End with two minutes of easy pedaling. 
• Sets and Reps: Perform intervals every minute on the minute for five minutes total.
• Rest time: Using the EMOM approach, work for 20 seconds and rest for the remaining 40 seconds of each minute. The rest period can be active (low-intensity pedaling) or passive (following the moving handles and pedals).

How to Warm-Up for Air Bike Workouts

A proper warm-up primes the body for movement and peak performance. Body temperature and blood flow increase, boosting metabolism and oxygen delivery to the working muscles.

Joints begin moving more freely. You might start to sweat, which helps with temperature regulation when the real work starts. Give this warm-up a try before your next air bike workout. 

Air Bike Workout Warm-Up

• Easy ride: Spend three minutes pedaling at a low level of effort.
• Trunk rotations: Stay seated and brace your feet on the pegs. Maintain an upright posture as you rotate your trunk and reach forward with one arm. Alternate arms with each rotation. Perform 20 total repetitions, 10 per side. 
• Legs-only ride: Rest your arms at your sides and ride for one minute at an “easy” effort using just your legs. 
• Arms-only ride: Place your feet on the pegs and ride for one minute at an “easy” effort using just your arms.
• Triple ramp-up: Pedal with your arms and legs together for 10 seconds at an “easy” effort. Increase to a “moderate” effort for 10 seconds. Transition to a “hard” effort for 10 seconds. Perform the entire sequence a total of three times (90 seconds).

The Most Effective Cardio Machine?

The air bike is unrelenting and versatile. You can push as hard as you’re able during interval training or you can ease off for steady-state aerobic work. Air bike workouts are great for metabolic conditioning and fat loss. They can be stand-alone conditioning or fat loss sessions, or you can tack them onto the end of a traditional workout for a sprint interval “finisher.” Once your recovery and adaptation take their course, air bike workouts set you up for better fitness and future gains.

But you’ve been warned — they can be brutal. 

References

1. Schlegel, P., Křehký, A., Hiblbauer, J., & Faltys, V. (2022). Air biking as a new way for stress testing. Movement & Sport Sciences-Science & Motricité. Published online ahead of print. doi.org/10.1051/sm/2022001.
2. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.
3. Schlegel, P., & Křehký, A. (2020). Anaerobic Fitness Testing in Crossfit. Acta Facultatis Educationis Physicae Universitatis Comenianae, 60(2), 217–228. 
4. Robergs, R. A., et al. (2018). Lactate, not lactic acid, is produced by cellular cytosolic energy catabolism. Physiology, 33(1), 10-12.
5. Gejl, K. D., Andersson, E. P., Nielsen, J., Holmberg, H. C., & Ørtenblad, N. (2020). Effects of acute exercise and training on the sarcoplasmic reticulum Ca2+ release and uptake rates in highly trained endurance athletes. Frontiers in Physiology, 11, 810.
6. Hotfiel, T., et al. (2018). Advances in delayed-onset muscle soreness (DOMS): Part I: Pathogenesis and diagnostics. Sportverletzung· Sportschaden, 32(04), 243-250.
7. Bogdanis, G. C., Nevill, M. E., Boobis, L. H., & Lakomy, H. K. (1996). Contribution of phosphocreatine and aerobic metabolism to energy supply during repeated sprint exercise. Journal of Applied Physiology, 80(3), 876–884. 

Featured Image: Boonkung / Shutterstock

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The kettlebell swing is likely the most well-known kettlebell exercise — and for a good reason. It is an excellent movement to improve power; it’s an efficient way to build endurance and burn fat; and it’s a great teaching tool to learn the hip hinge pattern (strengthening the glutes, hamstrings, and lower back). Here’s how to perform a perfect kettlebell swing and everything you need to know about this exercise.

• How to Do the Kettlebell Swing
• Kettlebell Swing Mistakes to Avoid
• Benefits of the Kettlebell Swing
• Muscles Worked by the Kettlebell Swing
• Who Should Do the Kettlebell Swing
• How to Program the Kettlebell Swing
• Kettlebell Swing Variations
• Kettlebell Swing Alternatives
• Frequently Asked Questions

Kettlebell Swing Tutorial Video

Coach Justin Lind shares an extremely detailed explanation and demonstration of the kettlebell swing. Watch the video in its entirety before, or after, reading the full article to see the movement put into action and highlight the details of its performance.

[Related: Why You Should Be Greasing The Groove During Your Workouts]

How to Do the Kettlebell Swing

The kettlebell swing is a dynamic movement that develops lower body power. Because it requires explosive output, you should always pay attention to proper technique to avoid injuries and reap the intended benefits.

Step 1 — Get Into the Starting Stance

Place a kettlebell on the ground and stand in front of it with a slightly wider-than-shoulder-width stance. Hinge at the hips while keeping your knees slightly bent. Your back should be flat with your torso almost parallel to the ground.

Keep your hips relatively high without dropping into a squatting position. There shouldn’t be a lot of bend in your knees. Shift your weight onto your heels. Grab the top handle of the kettlebell firmly with both hands in a palms-down grip.

Form tip: When you’re hinging at the hips, the kettlebell should be almost directly beneath your eyes. If it’s too close to your body’s centerline, you won’t be able to get it moving efficiently to begin the first repetition.

Step 2 — Pull the Weight Behind Your Legs

Flex your lats (back muscles) and forcefully pull the kettlebell back between your legs in a dynamic fashion while keeping your elbows slightly bent. Try to feel tension in your hamstrings and glutes as they stretch in the hinged position.

Keep your torso bent forward. Allow the weight to reach behind your legs. At its farthest position, the weight should be under or past your glutes.

Form tip: The kettlebell swing is a hinge, not a squat. There should be more horizontal movement than vertical. Done properly, the exercise recruits your posterior chain (glutes, hamstrings, and lower back) for maximal power.

Step 3 — Drive Up Explosively

Simultaneously contract your glutes while extending your hips and knees to drive the weight forward and up. Maintain straight or slightly bent arms throughout the rep. In the top position, your body should be straight and tall, with the weight stopping naturally around shoulder-level or slightly below.

Grip the weight hard, brace your core, and flex your quads to maintain balance and control at the top of the movement. Don’t allow the weight to pull you forward.

Form tip: The weight should be lifted by the driving force of your glutes and hips, not by actively lifting with your arms. Think of your arms as “ropes” holding the kettlebell — they are mainly used to guide the weight on its path upwards, not to assist the lift.

Step 4 — Allow the Weight to “Fall” Under Control

Let gravity do the work and allow the kettlebell to return to its position behind your legs. Keep your arms loose and your grip tight. Maintain a neutral spine as you hinge forward while the weight is falling. The weight should end up near your glutes.

From this stretched position, you can transition into the next repetition by repeating step three and using the momentum accumulated during the fall of the kettlebell.

Form tip: Be sure to hinge with a neutral spine as the weight returns to the bottom position, as this will properly load the powerful target muscles. Do not squat down because stress will shift to your shoulders, arms, and quadriceps.

Kettlebell Swing Mistakes to Avoid

This movement requires a cocktail of speed, balance, and coordination, so it’s easy to make a mistake. Whether you’re experienced with swings or you’re a complete beginner, review these common problems to make sure you’re not doing them.

Squatting Instead of Hinging

Some people have difficulty separating “hinge at the hips” from “reach down and touch your toes.” Those are two very different movements. Some lifters are also naturally more dominant in the anterior chain (the quadriceps). When lifters’ hips move up and down rather than front to back, it negatively affects muscle recruitment.

This is a problem because “squatty swings” will not only shift the workload away from the hamstrings and glutes, but will also result in lifters using their relatively weaker arms and shoulders to elevate the kettlebell.

Avoid it: Do not be afraid of bending forward while keeping a neutral spine. Keep a slight bend in your knees and think of your hips moving horizontally and not vertically, like you’re trying to touch the wall behind you with your butt.

Overextending Your Lower Back

The swing naturally involves the lower back muscles because they help extend the hips, especially to achieve an upright standing position.

However, overextending at the top of the movement (leaning too far backwards when standing) puts a lot of unnecessary stress on your lower back. Your entire spine should remain neutral without any bending during the lift.

Avoid it: Squeeze your glutes as much as possible at the top of the movement. They are the prime moving muscle and focusing on their activation will prevent you from shifting the workload onto the lower back. Brace your core by flexing your abs as much as you can.

Driving Up With the Arms

When people pay too much attention to “lifting the kettlebell,” they sometimes start using their arms and shoulders before their hips have fully extended. This is a problem because it sacrifices lower body power. It also puts unnecessary stress on the shoulder joint by relying on smaller shoulder stabilizers instead of much stronger glute muscles.

This issue can also occur when using lighter kettlebells which are “easier” to lift incorrectly (with the arms) or when people perform swings slowly, which defeats the purpose of the exercise because it’s always meant to be done explosively.

Avoid it: Make sure you are correctly performing an explosive hip hinge and properly engaging your glutes and hamstrings. Don’t over-focus on making sure the kettlebell reaches shoulder-level, let it occur naturally.

Benefits of the Kettlebell Swing

The kettlebell swing looks basic, maybe even “easy,” but this straight-forward movement packs a lot of benefits no matter what your goal is.

Whether you’re a performance-focused lifter, a competitive athlete, or looking to build your physique, the swing delivers results.

Explosive Power and Strength

Power is seen in sports when accelerating in a sprint, jumping, and throwing implements. Many types of athletic movements involve a hip hinge, which is optimized by training the swing. Swings also improve the explosive power of your lower body muscles. (1) 

The swing has also been shown to be as effective at building strength as other training methods. (2) Sure, you use less weight than with a deadlift or a squat, but the dynamic performance of the swing improves intermuscular connection, continuous muscular recruitment and acceleration, as well as contraction speed. All of those factors help your nervous system become more efficient at using your muscles, so you end up becoming stronger.

Conditioning and Fat Loss

This exercise can be an efficient tool for improving cardio-respiratory fitness and has been shown to be as effective as other types of cardio exercise. (3) Because the kettlebell swing must be done explosively and cannot be performed at a low intensity, it is best used as part of a training circuit or for HIIT (high-intensity interval training). Swings are also very low impact and won’t irritate your knees when done properly.

Muscle Mass

The swing is not the first exercise that pops in our head when we think of hypertrophy, but its explosive nature — meaning great muscle recruitment — coupled with the potentially long time under tension make it a good candidate for building muscle mass. If you want to maximize hypertrophy, make sure to gradually increase the weight you use over weeks and months, but don’t go too heavy or you’ll lose the explosive mechanics.(4)

Grip Strength

The handles of most kettlebells are relatively thick and sometimes smooth, both of which challenge your grip strength as you apply explosive movement to the weight. A good swing workout may leave your forearms sore temporarily, but you will eventually develop a stronger grip and more muscular arms.

Muscles Worked By the Kettlebell Swing

The swing is a complete exercise that will recruit nearly every muscle in your body in some capacity. Nevertheless, its main objective is to improve the posterior chain.

Proper swings require strong contractions of your glutes, hamstrings, and core throughout each repetition.

Glutes

Like any hip hinge, the glutes are heavily involved in the swing. The gluteus maximus, medius, and minimus are a group of three large muscles that govern hip movement. In the swing, their main role is to extend the hips — bring the body from a bent-over position to an upright posture.

Try to squeeze your glutes as much as possible at the top of each repetition. This will shift the workload away from your lower back, promote maximal hypertrophy, and allow maximum power output.

Hamstrings

Your hamstrings are a series of posterior muscles that flex or bend the knees. The hamstrings also help extend the hips in conjunction with the glutes. In the swing, your hamstrings assist the glutes in driving the weight up from the bottom position by extending the hips.

If you have trouble feeling your hamstrings working during the exercise, focus on driving through your heels when raising the weight. Shifting onto your toes can reduce your hamstring recruitment.

Erector Spinae

Sometimes called the spinal erectors, this is considered the “lower back,” when it’s actually a length of muscle that goes from the pelvis up to the base of the skull. This postural muscle helps keep the spine in place and also contributes to hip extension. It will work a lot to stabilize your upper body in the swing.

If your back rounds over during the swing, you put the erector spinae into a more active role and increase the risk of injury. You don’t want to use them as the exercise’s prime mover.

Abdominals

The abdominals work together with the erector spinae to form the “core” and provide a stable upper body. The abs control torso rotation and flexion (bending forward), as well as resisting extension (leaning backward).

During the swing, your abs are highly active to maintain a neutral spine position, particularly in the bottom position when the weight pulls back between your legs. If your abs aren’t fully engaged, you’re more likely to follow the weight back, down, and through your legs.

Back

Even though you’re not pulling with your upper body, the other back muscles contribute to the lift. The latissimus dorsi (lats), the biggest back muscle, will be engaged to ensure spinal stability and maintain a strong arm position.

Across your upper back, the traps, rhomboids, and rear deltoids all work in conjunction to protect your shoulder joints and guide the kettlebell along its path.

Forearms

Your forearm muscles (wrist flexors and wrist extensors) are responsible for your grip strength, which is a big part of the kettlebell swing. Kettlebells typically have thicker handles than barbells or dumbbells, which challenges the grip more significantly.

The explosive nature of the swing also requires a strong grip to control the weight in the top position and prevent the kettlebell from flying away like the “cannonball with a handle” it appears to be.

Who Should Do the Kettlebell Swing

Anyone can do this exercise as long as they can perform it correctly — which is the vast majority of lifters. If you want to get stronger, more fit, and more muscular, find room in your program for the swing.

Functional Fitness Fans

Whether you’re a CrossFit athlete or someone that wants to be a jack of all trades, the kettlebell swing is a great addition to build several physical qualities at the same time. It will improve total-body strength, grip strength, power, conditioning, and build some muscle as well.

 

 

 

 

 

 

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The swing is a great tool for people that need variety in their training because it can be programmed in many different ways. It can also be done virtually anywhere and any time, so if you just want to squeeze in a quick workout, swings are the perfect fix.

Strength Athletes

Competitive powerlifters and strongmen/strongwomen can benefit from an improved conditioning and recovery, as well as increased power and strength. The swing trains the hip hinge pattern, which carries over to many competitive events and builds stronger, more explosive hips.

Strength athletes don’t need to be able to run for miles, but withstanding a minute-long set or having improved conditioning to better recover between sets will certainly help in their training.

Beginners

If you’ve just started your fitness journey, the kettlebell swing is a great tool to practice and master the hip hinge, which carries over to countless exercises. The swing is also an efficient way to pack muscle onto your frame, while increasing your strength, power, conditioning, and coordination — all at the same time.

Endurance Athletes

Contrary to popular belief, endurance athletes have to do more than just running, biking, or swimming if they want to perform well and remain injury-free. The swing is a great strength exercise for endurance athletes, like marathon runners or triathletes.

The swing requires posterior chain mobility and strength, which is key to being comfortable in power positions on a bike. It is also a great exercise to recruit and develop the glutes for a more balanced physique, as runners and cyclists often have anterior chain (quadriceps) dominance which puts them at risk for knee pain.

How to Program the Kettlebell Swing

Because it is a dynamic power movement, you cannot go too heavy with the swing or you change the mechanics of the exercise. With excessively heavy weights, the range of motion is compromised and the weight can’t be accelerated as quickly. It is best used with moderate-to-high rep schemes.

Heavy Weight, Moderate Repetitions

This is the best rep range if you want to focus on a balance of strength and size. Three to five sets of five to 10 repetitions, close to technical failure, will do the trick.

Keep in mind that “heavy weight” doesn’t mean super-heavy. You still have to be able to accelerate the kettlebell with speed. If your range of motion becomes limited, you’ve gone too heavy. 

Moderate Weight, Moderate Repetitions

This approach focuses on speed and explosive power. Five to eight sets of five to 10 repetitions is an excellent scheme for power, but you must avoid muscular failure at all costs.

You want to be exert maximum speed with each rep — the last rep of the set should feel as quick and snappy as the first. Use relatively lighter weights and keep some gas in the tank.

Moderate-to-Light Weight, High Repetitions

This type of plan is for those who really want to improve conditioning. And, if you approach failure, you can trigger some muscle growth as well. Begin with three to five sets of 10 to 30 repetitions.

Eventually, get crazy with much higher reps or even train for time instead of repetitions. For instance, do five sets of maximum repetitions in one minute. One effective way to train for time is to use an equal work-to-rest ratio. If you perform reps for one minute, take one minute rest between sets. Or 30 seconds on, 30 seconds off, etc.

The 10,000 Swing Workout

If you want a challenge well-beyond your comfort zone, try the 10,000 swing workout. Created by legendary strength and conditioning coach Dan John, this four-week plan will make you leaner, stronger, more muscular, and a generally tougher human.

Each training day will have you do 500 swings as well as a basic strength exercise. It follows a “two days on, one day off” schedule throughout the week, which ends up at a total of 10,000 swings spread across four weeks. Every workout, perform a total of 500 swings with this plan:

• Set 1: 10 reps
• Set 2: 15 reps
• Set 3: 25 reps
• Set 4: 50 reps

That’s 100 total swings in a round. Repeat four more times for a total of 500 swings per workout. Rest 30 to 60 seconds between sets and up to three minutes between rounds.

One strength exercise is performed after each set of swings using low repetitions and relatively heavy weight. Perform three sets using a 1, 2, 3 or 2, 3, 5 repetition scheme with basic, multi-joint exercises like the overhead press, dip, goblet squat, or chin-up. Single-joint exercises like curls or chest flyes are relatively easier and aren’t as effective. So one full round of the workout could look like:

• Set 1: 10 swings, 1 press, rest 30 seconds.
• Set 2: 15 swings, 2 presses, rest 30 seconds.
• Set 3: 25 swings, 3 presses, rest 60 seconds.
• Set 4: 50 swings, rest three minutes.

The recommended weight is a 24-kilogram (53-pound) kettlebell for men and a 16-kilogram (35-pound) kettlebell for women. For progression, push yourself to complete the workout faster each week instead of adding reps or using heavier weight.

Kettlebell Swing Variations

There are several ways to tweak the swing to focus on certain benefits of the lift. When you feel like the traditional swing has no secrets for you anymore, try one of these variations. 

Double Kettlebell Swing

This is pretty much a standard swing, except that you hold a kettlebell in each hand. You might need to widen your stance a little bit to remain safe when the weights pass between your legs. If you want to train heavy but don’t have access to heavy kettlebells, this is the way to go.

This exercise is a great tool for strength development and grip training because you can go twice as heavy. It also requires more core and back bracing power to stabilize each shoulder and arm because the pair of weights are moving independently.

Banded Kettlebell Swing

As the name implies, this variation requires a resistance band. Loop it around the kettlebell and secure the ends under your feet to form a triangle. The added resistance of the band requires you to drive harder through your hips to build the speed and power needed to get the weight near chest-level.

It’s also a good way to induce more hypertrophy because the band actually pulls the kettlebell back during the descent, resulting in an accentuated eccentric phase (when the weight comes down). This eccentric stress can result in more muscular hypertrophy, especially in the hamstrings, which are a muscle group particularly receptive to eccentric contractions. (5)(6)

Single-Arm Kettlebell Swing

By holding the kettlebell in only one hand, you add a unilateral component to the exercise. This forces the back, shoulder, and arm to work more on the side that is holding the weight. The single weight requires your body to fight against rotation and flexing to the side.

This is a great movement for targeting your core and lower back stability. The single-sided challenge also recruits the oblique muscles of your core.

Kettlebell Swing Alternatives

If you don’t have a kettlebell, you can still train your explosive hip hinging and work your posterior chain. Here are some kettlebell-free alternatives.

Dumbbell Swing

Sometimes you really want to swing, but there are no kettlebells. Just grab a solid dumbbell by the head and start swinging. Be careful because the weight distribution of the dumbbell is different and its head is more awkward to grab since you’ll be using your fingers more than your entire hand.

Instead, tou could use both hands to hold the handle of the dumbbell. The weight will be more evenly balanced, compared to a kettlebell’s center of gravity being farther from your hands, which makes the exercise relatively easier. This method may be uncomfortable if the dumbbell handle is too small to fit both hands. 

Broad Jump

Nothing beats the simplicity of bodyweight plyometrics for developing power and speed. You don’t even need equipment. With the broad jump, be sure to emphasize a forward jump for distance, not an upward jump for height.

When you perform this exercise, think about rep quality, not quantity. Keep your repetitions low and your rest periods long, so that each series is pristine. 

Romanian Deadlift

This leg exercise is a staple for developing size and strength in the glutes, hamstrings, and back. Performing it with heavy-to-moderate weights for low-to moderate repetitions is an excellent substitution for the swing.

To take the power-building up another notch, loop a resistance band around the barbell and anchor it with your feet. Perform each repetition with maximal speed and avoid reaching muscular fatigue. This type of band training develops the speed component even more. (7)

FAQs

I worry about the kettlebell hitting between my legs and doing some serious damage. Any advice?

The key is to make sure that your hips are driving the movement. Lifting with your back might cause your spine to be hyperextended, which will cause the kettlebell to end up higher on your thighs.

Maintain a neutral back and don’t be afraid of bending forward at the hips to let the weight go behind you. At the lowest point of the swing, your forearms should be in contact with your inner thighs. Use this cue to swing safely.

What weight should I use?

When learning any new exercise, you should always use a light weight so that you get the feel of the exercise and develop proper technique. As a dynamic exercise, swinging a kettlebell that is too light won’t allow that proper exertion of force and power production. It’s one reason why you can’t throw a snowball as far as you can throw a baseball.

If you’re a beginner, aim to start with around 10% of your one-rep max deadlift. When you feel you have mastered the exercise and can do 15 good repetitions with perfect form, you can try going heavier.

Is it normal that my lower back hurts when doing kettlebell swings?

Back pain is not normal. Some back soreness, however, should be expected due to the stretched position and explosive movement. Soreness should dissipate in a matter of days, while serious pain can last longer. Soreness is typically dull, while pain can be felt in sharp bursts from sudden movements.

If you’re sure you have pain and not muscle soreness, double-check that your form is pristine and then check with a medical practitioner for any underlying condition. Otherwise, it could be because of a simple technical flaw. Hyperextending your back at the top will result in more stress on the lumbar spine.

The same is true if you lead with your back coming out of the bottom stretch, which uses your erectors as prime movers instead of as core-bracers. You have to ensure a proper hip hinge by squeezing your glutes as much as possible and keeping a flat back. Think of the lower back as a “bracing” muscle to keep your upper body stable.

Got Bell, Must Swing

The kettlebell swing isn’t just one of the most fundamental and generally useful kettlebell exercises. It’s one of the most fundamental and generally useful exercises of all time. You certainly don’t need to be a kettlebell specialist or compete in any strength sport to benefit from the swing, it delivers benefits for any lifter. Find a place in your training plan, program it properly, and start building a powerful posterior.

References

1. Lake, Jason P.; Lauder, Mike A. Kettlebell Swing Training Improves Maximal and Explosive Strength, Journal of Strength and Conditioning Research: August 2012 – Volume 26 – Issue 8 – p 2228-2233doi: 10.1519/JSC.0b013e31825c2c9b
2. Maulit, Matthew & Archer, David & Leyva, Whitney & Munger, Cameron & Wong, Megan & Brown, Lee & Coburn, Jared & Galpin, Andrew. (2017). Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power. International Journal of Kinesiology and Sports Science. 5. 1-7. 10.7575/aiac.ijkss.v.5n.1p.1.
3. Hulsey CR, Soto DT, Koch AJ, Mayhew JL. Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values. J Strength Cond Res. 2012 May;26(5):1203-7. doi: 10.1519/JSC.0b013e3182510629. PMID: 22395274.
4. Rønnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, Raastad T. Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. J Strength Cond Res. 2007 Feb;21(1):157-63. doi: 10.1519/00124278-200702000-00028. PMID: 17313291.
5. Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Sep;31(9):2599-2608. doi: 10.1519/JSC.0000000000001983. PMID: 28486337.
6. Kaminski TW, Wabbersen CV, Murphy RM. Concentric versus enhanced eccentric hamstring strength training: clinical implications. J Athl Train. 1998 Jul;33(3):216-21. PMID: 16558513; PMCID: PMC1320426.
7. Ataee J, Koozehchian MS, Kreider RB, Zuo L. Effectiveness of accommodation and constant resistance training on maximal strength and power in trained athletes. PeerJ. 2014 Jun 17;2:e441. doi: 10.7717/peerj.441. PMID: 25024910; PMCID: PMC4081144.

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Sleds are commonly used for sprint training (1), and can help build a muscular physique, stimulate strength, and help ramp up one’s conditioning, bolster fat loss, and help recovery. Rein in your gear — a sled, a long and sturdy strap or rope, and some weight plates — and get ready to work.

Best Sled Workouts

• For Muscle
• For Strength
• For Conditioning and Fat Loss
• For Recovery

Best Sled Workout for Muscle

Build Muscle Without Barbells

If you want to build a big and balanced physique, here’s a sled workout that hits all major muscle groups with emphasis on the arms and legs. If you’re already performing gym-based hypertrophy work three or more times per week, add this sled workout once per week. If you train in the gym fewer than three times per week, add this sled workout twice per week on non-sequential days.

Remember, volume is key for hypertrophy. Use a weight for each exercise that allows 8 to 12 good repetitions. If you go much lighter, your workout duration drags on and can turn into a quasi-cardio session. If you go much heavier, you will not achieve optimal volume. Once you can perform two or more full reps past your repetition target on the final set, it’s time to increase the weight by five to 10%.

 

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Each rep should be performed with intent to maximally “flex” the target muscles. This can improve the mind-muscle connection and help to trigger growth. (6) Also, for efficiency and effectiveness, this workout is structured as a series of supersets.

Sled Pull-Through

• How to Do it: Face away from the sled holding the rope or straps in front of your thighs. Hinge forward at the hips, reach back between your legs, and step into tension. Drive your hips forward and stand tall by contracting your glutes and hamstrings.
• Sets and Reps: 3 x 8-12
• Rest time: No rest before moving to the next exercise.

Backward Sled Drag

• How to Do it: Face the sled while holding the rope or straps at arm’s length. Lean away from the sled and take small steps backward, intentionally flexing the quad with each step and extending each leg to complete lockout.
• Sets and Reps: 3 x 8-12 per leg.
• Rest time: No rest before moving to the next exercise.

Sled Push

• How to Do it: Load the sled moderately heavy — approximately 85% of your back squat one-rep max (1RM) (sled weight plus weight plates total) is a good place to start, although the ground surface and sled design will affect the amount of ultimate amount of weight you will need to use to hit the rep target. (7) Grasp the vertical or high handles on the sled with your elbows bent, crouch down in a lunge stance. Drive through your front leg to move the sled. Step through with your other leg and repeat.
• Sets and Reps: 3 x 8-12 per side
• Rest time: Rest two to three minutes before repeating the first exercise.

Sled Hand-Over-Hand Row

• How to Do it: Attach a rope or strap to the sled and load it moderately-heavy — 100% of your barbell bent-over row is a ballpark estimate. Plant your legs wider than shoulder-width in a semi-squat position and grab the rope tug-of-war style. Pull the sled toward you. Focus on pulling primarily with your outstretched arm by drawing your elbow and shoulder blade back. Rotate your torso and reach with your opposite arm to reset for the next repetition.
• Sets and Reps: 3 x 8-12 per side
• Rest time: No rest before moving to the next exercise.

Sled Chest Press

• How to Do it: Remove the rope and adjust sled weight as needed. Dig into a stable, staggered stance with your hands on the upright posts. Push the sled as if performing an incline bench press. Keep your hands on the sled and take one step forward to stretch your chest and shoulders for each rep.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two to three minutes before repeating the previous exercise.

Sled Hammer Curl

• How to Do it: Attach the rope and adjust sled weight as needed. Stand facing away from the sled with your arms at your sides and a neutral-grip on the ends of the rope. Keeping your upper arm stationary, pull the sled forward by curling the ropes toward the front of your shoulders. Take one step forward to reset with your arms by your sides for each rep.
• Sets and Reps: 3 x 8-12
• Rest time: No rest before moving to the next exercise.

Sled Triceps Kickback

• How to Do it: Stand facing the sled and hinge forward at the hips while keeping a neutral spine. Hold the ends of the ropes with your hands near the front of your shoulders. Lock your upper arms along your ribcage. Pull the sled toward you by straightening your arms. Step back to regain tension on the muscles and repeat for reps.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two to three minutes before repeating the previous exercise.

Sled Workout for Strength

Developing maximum strength is predicated on moving heavy loads. The sled allows you to transfer kinetic energy between your lower body and upper body. This helps build total-body strength with functional, athletic carryover.

Strength-Building Sled Plan

During this workout, you’ll use leg drive to overcome inertia and friction, which will allow for supramaximal upper body pushing and pulling. Then, finish off the lower body with a heavy sled drag.

 

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Load your sled heavy for each exercise. Performing straight sets with long rests will help maintain intensity for superior strength gains. (8)(9)

Sled Hinge and Row

• How to Do it: Start facing the sled. Hinge forward at hips with a neutral spine. Hold the rope or straps with arms outstretched overhead and reaching towards the sled. Step back until you feel the muscles under tension. Row the sled toward your body as you extend your hips and stand upright. Think “reach then row” and “long then tall.”
• Sets and Reps: 3 x 5-8
• Rest time: Rest three minutes between sets.

Sled Push Press

• How to Do it: Grasp the highest handles on your sled and lean into them with your hips and knees bent. Angle your body so your chest is at a 45-degree angle toward the floor. Your arms should be bent with your hands near your shoulders. Powerfully drive the sled forward with your legs and finish the movement by pressing with your arms. Step forward to reset and repeat.
• Sets and Reps: 3 x 5-8
• Rest time: Rest three minutes between sets.

Heavy Sled Drag

• How to Do it: If you have a sled harness, now’s the time to use it. If not, face away from the sled and hold the rope or straps firmly over each shoulder. Aggressively lean away from the sled as you walk forward by driving through your hip, knee, and ankle one leg at a time.
• Sets and Reps: 3 x 5-8 per leg
• Rest time: Rest three minutes between sets.

Sled Workout for Conditioning and Fat Loss

Although the sled can be used effectively for building muscle and strength, sleds were originally used for conditioning-type workouts for total time or distance before being adapted to other programming and goals.

It remains a highly effective tool for cardio training that can be adapted to lifters of all capabilities and experience levels.

Sprint Interval Training

Sprint interval training (SIT) is a bucked-up type of high intensity interval training. SIT workouts are 30-second max efforts with two to four-minute rest periods. This may be the best way to improve the amount of oxygen the body can take up and use (VO2 max). (10)

In addition to the energy flux that occurs during and after training, SIT can be a wonderful protocol for long-term fat-loss. Boosting VO2 max helps you to become a fat-burning machine because the ability to utilize oxygen is fundamental to aerobic metabolism, which uses fat as the primary substrate.

Intervals should hit a target heart rate of more than 90-95% of maximum, but it isn’t easy to sprint all-out while looking at a heart rate monitor. So, go by feel and shoot for the maximum intensity that you can sustain for the 30-second interval. A healthy and robust cardiovascular system is a prerequisite for this intense style of training, so be sure you’ve received medical clearance if there’s any concern.

Sled Push

• How to Do it: Load the sled moderately — a total weight 60-80% of your bodyweight works well for most. Grab the high handles on the sled and sprint straight ahead as hard as you can for 30 seconds. Recover with your hands on your thighs or on the sled.
• Sets and Reps: Begin with 6 x 30-second all-out intervals per workout. Gradually work up to 10 intervals total. (11)
• Rest time: Rest two to four minutes between each interval.

Sled Workout for Recovery

To be clear, there is no such thing as a “recovery workout” — at least not in isolation. Workouts are a form of physical stress. Physical stress cannot fill the role of rest, nutrition, and sleep. However, swapping a taxing workout with a less taxing one can promote relative recovery. Your recovery status will be better than it theoretically would’ve been had you hammered through the hard workout.

Other workout strategies to promote relative recovery involve programming exercises that stress different systems (e.g. aerobic rather than phosphocreatine), train different capacities (e.g. high-rep muscular endurance instead of low-rep strength), or target different muscles (e.g. small muscle groups rather than big muscle groups).

Better Recovery with Smarter Training

This workout accomplishes all the above for most lifters: It’s a different type of stress using different rep ranges targeting different body parts. As a bonus, sled exercises involve minimal eccentric muscle contraction, which is the type of contraction associated with increased micro-damage and delayed onset muscle soreness (DOMS). (12)

This means sled training is likely less disruptive to your muscles. So, when you are beat-up or feel it might take a megadose of caffeine to get you through your planned workout, switch it out in favor of this sled workout.

Zombie Sled Walk

• How to Do it: Attach your rope or tow strap to an empty sled or a sled with minimal weight on it. Face away from the sled, hold the ends of the rope with your arms locked out in front of you, and walk. By holding the rope or straps high, the zombie sled walk trains your serratus anterior and hits quads harder. (13) As a bonus, it will get you some aerobic cardio, too.
• Sets and Reps: Three sets, performing each set until your grip begins to fail or you reach 300 total steps, whichever comes first.
• Rest time: No rest before moving to the next exercise.

Lateral Sled Walk

• How to Do it: Stand sideways to the sled and hold the rope at a comfortable height. Drag the sled by sidestepping in a crossover pattern. Your trail leg progresses by stepping in front of the lead leg, then recover the lead leg by uncrossing your legs.
• Sets and Reps: Three sets, performing each set until your grip begins to fail or you reach 150 steps, whichever comes first. Be sure to complete one set with each side facing forward before moving on.
• Rest time: No rest before returning to the previous exercise.

Sled Pec Flye

• How to Do it: Face away from the sled and hold one end of the rope or strap in each hand with your arms outstretched to the sides at shoulder-height. Maintain a slight bend in your elbows and pull your hands together in front of your chest. Step forward, reset the starting position, and repeat.
• Sets and Reps: 3 x 15
• Rest time: No rest before moving to the next exercise.

Sled Reverse Flye

• How to Do it: Face the sled holding one end of the rope or strap in each hand with your arms outstretched in front of you at chest-height. Maintain a slight bend in your elbows, pull your hands apart until they reach they are in line with your shoulders. Step backwards, reset the starting position, and repeat.
• Sets and Reps: 3 x 15
• Rest time: No rest before moving to the next exercise.

Sled Face Pull

• How to Do it: Face the sled while holding the ends of the rope with a palms-down grip and arms straight and level with your eye-line. Draw the sled toward you by pulling with your shoulders and bending your elbows, so your hands end up near your head. Step back and repeat.
• Sets and Reps: 3 x 15
• Rest time: Rest one to two minutes before returning to the first exercise.

How to Warm-Up for Sled Workouts

Although hauling your sled and weight plates out of storage may be a decent way to increase body temperature, a specific warm-up for sled workouts ensures you are ready to perform at your highest level.

The sled-specific warm-up intentionally takes your joints through movements and positions representative of the various sled exercises included in the four sled workouts above. For example, despite the similarities between sled pushes and squats, pushing a sled is much more ankle-dominant than traditional squats, so  spend some time preparing your ankles and calves.

 

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The hips, knees, shoulders, elbows, wrists, and trunk will all get some attention in this warm-up, which is designed to prepare your body for your best sled workout.

Sled-Specific Warm-Up

• Supported Squat with Trunk Rotations: Grab the handles of your sled for support as you drop into a deep, “ATG” (ass-to-grass) squat. Release the handle with one hand and reach up and out. As you reach, keep your eyes on your palm by rotating and extending your trunk. Return your hand to the upright and repeat with the other hand. Perform two sets of eight rotations in each direction.
• Deficit Push-Up: Place two weight plates on the ground slightly wider than shoulder-width. Assume the push-up positioning with one hand on each plate. Keep your trunk and hips braced in a straight line, slowly lower your chest between the plates. Push back to the starting position. Perform two sets of 10 reps.
• Resistance Band Three-Way Row: Put some weight plates on your sled to keep it in place and loop a light-to-moderate resistance band around your sled. Sit with your legs outstretched and your feet braced on the sled. Perform a low row by pulling your shoulder blades together and drawing your elbows to the sides of your ribcage. Next, perform one mid-height row by pulling your shoulder blades together and drawing your elbows back at mid-chest-height. Finally, perform a high row by pulling your blades together and pulling the band toward your neck. Going through three positions counts as a single repetition. Perform two sets of 10 reps.
• Standing Dynamic Calf Stretch: Stand facing the weighted sled with a staggered stance. Place your hands on the sled’s highest handles. Keep your back foot flat on the ground and lean into the sled without moving it. Move your shin forward to stretch the calf of your rear leg. Pause for one to two seconds in the stretched position, release tension, and repeat for reps. Perform two sets of 10 repetitions per leg.
• Pogo Jump: Stand upright and perform crisp, ankle-driven jumps in place. Use the landing to propel you into the next repetition. Imagine jumping rope without the rope. Perform two sets of 20 reps.
• Broad Jump: Sit back into your hips and knees to create a countermovement for your jump. As you take off and jump forward, throw your arms up and out in front of you. Absorb the landing with a squat. Step back to the starting position and repeat. Perform two sets of five reps.

Push Yourself to Results

The sled is a versatile and fun training tool that can build slabs of new muscle, accelerate your strength gains, support brutally effective sprint sessions, or promote recovery when you’re feeling run down. Stay consistent and soon you’ll become a regular Sled Zeppelin when you find a whole lotta love for these pushing, pulling, and dragging exercises. Just remember, sled training imposes unique demands unlike other weight training movements, so don’t skip the sled-specific warm-up before attempting any of the workouts.

References

1. Williams, J., Baghurst, T., Cahill, M. J. (2021). Current perceptions of strength and conditioning coaches use of sled tow training. International Journal of Sports Science & Coaching, 16(3), 601-607.
2. Schoenfeld, B. J., Contreras, B., Krieger, J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94-103.
3. Wackerhage, H., Schoenfeld, B. J., Hamilton, D. L., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126: 30-43.
4. Schoenfeld, B. J., Ogborn, D. I., Vigotsky, A. D., et al. (2017). Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 31(9), 2599-2608.
5. Carvalho L., Junior, R.M., Barreira, J., et al. (2022) Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. AppliedPhysiology, Nutrition, and Metabolism, 47, 357-368.
6. Schoenfeld, B. J., Vigotsky, A., Contreras, B., et al. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705-712.
7. Winwood, P. W., Cronin, J. B., Posthumus, L.R., et al. (2015). Strongman vs. traditional resistance training effects on muscular function and performance. The Journal of Strength & Conditioning Research, 29(2), 429-439.
8. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., et al. (2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7), 1805-1812.
9. Keogh, J. W., Newlands, C., Blewett, S., et al. (2010). A kinematic analysis of a strongman-type event: The heavy sprint-style sled pull. The Journal of Strength & Conditioning Research, 24(11), 3088-3097.
10. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle: Part 1: Cardiopulmonary emphasis. Sports Medicine, 43(5), 313-338.
11. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, Solutions to the programming puzzle: Part II: Anaerobic energy, neuromuscular load and practical applications. Sports Medicine, 43(10), 927-954.
12. Hody, S., Croisier, J. L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric muscle contractions: risks and benefits. Frontiers in Physiology, 536.
13. Lawrence, M., Hartigan, E., & Tu, C. (2013). Lower limb moments differ when towing a weighted sled with different attachment points. Sports Biomechanics, 12(2), 186-194.

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The philosophy seems to be to decrease load and perform as many reps as possible until form degrades to the point that even a trained professional couldn’t tell what the original exercise was in the first place. Squats turn into good mornings, deadlifts go from conventional to their stiff-legged, rounded-back cousin, and kettlebell swings morph into squats with a front raise. It’s a basic example of “quantity over quality,” and it’s not only useless, it’s going to get you injured. If you want to do this type of BS, then please go back to the group exercise studio where it’s acceptable, and leave the weight room floor to those of us who know what we are doing.

Another trend is to decrease rest periods during strength training to increase heart rate. The obvious issue here is that strength during the given set is compromised. Conditioning should not be a part of your strength training program; it should be an additional component of your training that is designed to positively impact everything else you do in the gym.

Negatives Have No Place in Conditioning

When you choose conditioning work, exercise selection is paramount. The last thing you want to do is detract from your strength and lean mass gains with a squat or deadlift tabata, barbell complex, or one of the aforementioned bastardized exercises.

When following any competent strength or bodybuilding program, the growth stimulus provided by the eccentric portion of the lift is primarily what causes muscles to increase size and strength. The “negative” portion of the movement is also responsible for most muscle damage in any given training session. Proper recovery time is needed to reap the benefits of such training, and to be reckless with frequency is going to get you nowhere fast. A balanced program will have an appropriate split, with recovery periods that allow for each muscle to be trained hard and recover.

To increase frequency or volume of traditional strength exercises for the sake of conditioning is to decrease recovery and inhibit long term muscle mass and strength gains.

In terms of conditioning, the solution is to ditch the negative, and focus on the concentric phase of movement. What makes the concentric less effective in building muscle and strength is the same thing that makes it great as a conditioning tool. Although it doesn’t provide the same growth stimulus as the eccentric phase, it comes without the baggage of muscle damage, overtraining the central nervous system, or DOMS. Volume and frequency can be increased without the need for more recovery.

With added volume using concentric-only training, you will be able to:

• Increase blood flow to specific areas
• Increase frequency of HIIT protocols
• Improve explosive, concentric contraction
• Increase strength and hypertrophy for lagging muscle groups

While prowler and sled pushes and pulls are popular ways to use concentric-only conditioning, other modes would include the Airdyne or assault bike, rower, hill sprints, medicine ball throws, and battle ropes. Most gyms don’t have them, but the SkiErg and VersaClimber also make the list. While Olympic lifts would qualify, only athletes that have a high level of expertise and know exactly when form is compromised can get away with using these movements for conditioning. For most lifters, this is a fast track to the orthopedist’s office.

Proper implementation of conditioning work will ensure that you are complementing each specific training session. Use this list as a reference to pair the right modalities to your training split:

Legs

• Use anything except battle ropes

Upper Body

• Battle ropes
• Rower
• Medicine ball throws
• Sled or prowler pushes or pulls
• SkiErg
• VersaClimber

Chest and Shoulders

• Airdyne
• Sled or prowler pushes or pulls
• Medicine ball throws
• Battle ropes
• VersaClimber

Back

• Rower
• Hill sprints
• Medicine ball throws
• Battle ropes
• Sled pulls or rows
• SkiErg

Arms, Cardio, Total Body

• Any of the above

Medicine Ball Throw and Catch from Subversive Fitness.

Choose Your Conditioning Wisely

We all want to get bigger and stronger, but if you want to maintain a decent physique and a general level of fitness, conditioning is a necessary evil. The good news is that you don’t have to waste all that hard work under the bar if you choose your conditioning wisely. Keep the negative out of your conditioning to keep the gains you have earned.

Need a bigger motor? Gravity is your friend:

Ultimate Conditioning: The Benefits of Hill Running

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