Although training is great when on your own, every now and then we need a spotter, support or even just to have company. Either way training with someone can be more beneficial than you realise.
Not all partner workouts have to consist of the above mentioned! In this article, we at gymguider are going to give you a unique look at what we mean by ”partner workout.”
We are going to use our partner as the piece of equipment by, pulling, pushed, climbing and lifting. This may sound crazy but it is a great way to have fun and build gains at the same time.
This hands-on partner approach is the perfect way to really improve and build on your calisthenic training.
The exercises used incorporate many movement patterns that are used in everyday life, such as twisting, bending and squatting.
The difference is you’ll use the resistance of your partners body to complete the exercises, and each getting a chance to be the initiator.
The workout alternates these partner exercises with individual movements in the form of light plyometrics, ground work and mobility drills.
In this workout you are going to follow: Chill time arrives at a 3:1 work–rest ratio, which means for every 90 seconds of work, you get a mere 30 seconds of rest.
The Partner Workout:
- Set an alarm for 30-second intervals. There’s no predetermined set or rep scheme; partners set the pace during each 30-second window.
- Perform each partner drill for 30 seconds. When your timer beeps, reverse roles. When it beeps again, perform the corresponding Ground Drill for 30 seconds, both of you working at the same time. Then, rest for 30 seconds before moving on to the next pairing.
- A single eight-minute round of the four exercise pairs will be enough for beginners, but “two to three rounds is where you are aiming for.
- Aim to provide an appropriate amount of resistance for your partner, based on their strength and fitness level. Go easy to start and build intensity as you build mutual confidence, making good form a priority.
- Tip: Create a dynamic warm-up by combining the Ground Drill movements. Perform each move for 10 reps or 30 seconds, whichever comes first, then dig into the full workout.
- Facing one another with your arms extended in front of you, wrap your hands around your partner’s fists.
- Bracing your core, attempt to push your partner backward.
- Both of you should maintain a straight line with your arms.
- Make sure you have plenty of space, and push in a straight line.
- Keep your shoulders drawn down and back to activate more muscles and provide a solid foundation from which to push and resist.
Partner Pistol Squats:
- Facing one another, grab hold of your partner’s wrists or hands and lift your right foot an inch or two off the floor.
- Slowly and with control, bend your left knee and lower your butt toward the ground, going as low as you comfortably can while maintaining a neutral spine.
- The left knee will track in the same direction as your left toes.
- As you squat down, your right leg will extend in front of you; it should not touch the floor.
- Squeeze your glutes to return to start; your partner can help by pulling up during the ascension phase, but just enough to facilitate the movement.
- Alternate legs each rep.
- Lying on your back with your legs stretched out straight, extend your arms overhead so your partner can grab hold of your wrists (your partner will be sitting a couple of feet from the top of your head).
- Your partner will then secure his or her feet on your upper traps muscles for stability.
- Begin to bend your arms, aiming to pull your elbows toward your hipbones to simulate a pull-up.
- Only your arms should move – engage your core, glutes and legs to avoid sliding around on the floor.
- Maintain a neutral spine and keep your elbows close to your sides.
- After each rep, reset yourself by extending your arms straight overhead and then pull again.
- The goal is to hold your partner for time.
- Squat down and, without rounding or hyper extending your back, gently rotate to scoop your partner into a carry position, holding your partner around the upper back and under the knees.
- Brace your core and press through your legs to stand up. (Alternatively, your partner can jump into your arms to assist the initial lift and wrap his or her arm around the back of your shoulders to help secure the position.)
- Squeeze your glutes and abs to maintain proper form; don’t lean backward to support your partner’s weight.
- Your partner can extend his or her legs to make the drill harder or bend them to make it easier.
Partner Drill: The Angry Hug:
- From a modified “hug” position (where your upper bodies are in contact but your lower bodies are not), try to push your partner backward while they resist being pushed.
- Stay low and avoid driving your shoulder up or down — aim through their waist for best results.
- Make sure you have plenty of space to avoid obvious tripping hazards, and push in a straight line.
- Reset your positions as needed.
- One partner lies on their back, arms extended straight upward, hands closed in fists and shoulders drawn down and back in a solid position.
- Standing on the ground several feet above their head, facing them, the other person grasps their partner’s fists and steps back into the top of a push-up position.
- If both partners feel strong and stable, the top person can try partial or full-range push-ups.
- Or, simply hold the position.
- One partner assumes the top of a push-up position — head in a neutral position, body straight from head to heel, with thighs, knees, and ankles pressed together.
- Brace the core tightly.
- The other partner stands a few feet to one side, facing them.
- Positioning both her hands on the horizontal partner’s hip and upper back in a manner that’s comfortable and solid for both people, the standing partner will step into the top of a push-up position.
- If the top partner is able to, they can perform push-ups, while the bottom partner remains stable.
- Otherwise, both partners simply hold their positions.
- To make the exercise more difficult for the base, the top person can play with the positioning of their hands or perform the push-ups explosively to provide additional load and a shock to the system.
- Switch sides each round so your core gets a balanced challenge.
Resisted Glute Bridge:
- One person will lie on their back, knees bent, thighs together, and feet on the ground.
- Driving through the heels and squeezing their glutes together, they will lift their hips up high, until their body is straight from shoulders to knees.
- Standing off to one side, the partner providing the resistance will then place their open palms on the bridging partner’s hipbones and apply some portion of their body weight to the down partner’s hips.
- This is a very strong position for the bridge.
- Apply plenty of your body weight, but make sure you are applying it symmetrically.
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