Having freakishly big biceps doesn’t necessarily translate into being freakishly strong. Most professional bodybuilders don’t stand even close to power lifters when it comes to lifting heavy. But that’s alright, different sports have different demands. What’s sad is that when an average dude hits the gym, he does it with a bodybuilder’s image in mind. While he’s already unaware about basic strength training, he’s thrown into the world of isolation movements. Basic strength is not about how heavy you can curl. It’s about how much weight you can deadlift, squat, lift over head, carry while walking and yes, how good you are at pull-ups. These are multi joint compound moves, the very basics of human strength. So forget about the gym and the isolation moves and get these three equipment, set up a home workout zone and get your basics strength in place.
1) Barbell
Athletes from all disciplines swear by the power of a barbell. From a beginner to a pro, barbell can be put to great strength training by anyone. Compound moves you should do with a barbell are squatting (front rack and back), shoulder pressing, deadlifts, bench press and clean and jerk. With these, you’ll work the shoulder group muscles, the entire legs group and the back. The pulling and pressing of the barbell will get your grip and forearm strength in place as well. Increase weight as you become better, and always use the weight you are slightly uncomfortable with.
2) Pull-Up Bar
Most beginners and even dudes who are well into lifting are weak at pull-ups. Why? Well, it’s indeed a very tough move. Hanging from the bar alone, is a great way of loading and putting the shoulder muscles under stress. Pull-ups are essential to achieve upper body strength. Look at the guys who do ‘bar-calisthenics’, that’s incredible strength. If you are a beginner, stick to chin-ups and strict pull-ups. Even if you can just do one, do one! Also, as you get better try to load more weight, instead of chasing high repetitions.
3) Sand Bag
Strength and stability go hand in hand. The more varied the stability, the better would be muscle activation. Sand bag is nothing but a bag with a lot of sand in it. Since the sand moves unlike the weights on the barbell, it requires more control to handle. Apart from lunges and clean and pressing, sandbags can be put to best use as load carries for incredible lower back and core strength.
This does not imply that isolation moves are not of any use. For sure they are but only if you have your basic lifting abilities in place. You graduate from compound moves to isolation move. Not the other way round!
