LITTLE ROCK — Exercising with a buddy is almost always better than exercising alone. You’re accountable to show up; you typically try harder; and you’ve got a spotter.
Partner training also allows you to add exercises to your program that would not otherwise be possible.
This week, I’ll discuss some other advantages and introduce an exercise designed specifically for partner training.
Although certain people are better suited for exercising alone, in my experience, most tend to like the company of others while they sweat. Whether it’s a pickup basketball game or a yoga class, group exercise pleases and inspires millions of exercisers.
The trouble is, some activities aren’t particularly suited for a group format.And some people like the company of others, but only if they get to select those others. Enter partner training. Partner training is just you and a buddy working toward common goals.
Strength training is well suited for partners because many exercises require a spotter or another exerciser to perform correctly. Medicine ball workouts, for example, are far more exciting and effective when a partner is involved. You have the ability to toss the ball when there’s someone to catch it, and you can use more momentum when performing the movements.
Plus you don’t have to chase the ball after you throw it - someone else will. That’s a nice bonus.
There are hundreds of examples of great partner exercises out there, but my favorites tend to involve one partner adding resistance for the other. For example,a simple broomstick can be used to perform an overhead press, bench press or biceps curl with your partner applying the resistance as needed.
For those with limited equipment options or a disability, partner-applied resistance is a great tool.
This week’s exercise is a partner movement that requires a medicine ball. The Washing Machine Rotation really challenges the obliques and makes abdominal training fun.
1. Stand with your feet shoulder-width apart while holding a large medicine ball (10 pounds or so).
2. Have your partner stand directly behind you.
3. While holding the ball, extend your arms straight out in front of your chest.
4. Rotate your torso to the right and toss the ball to your partner behind you. Don’t change position until your partner tosses it back into your hands.
5. Rotate all the way to the left and repeat the ball exchange.
6. Hold good back posture throughout and keep your knees slightly flexed as you perform three sets of 15 repetitions.
The Washing Machine Rotation forces you to get a full twist to reach your partner without tossing the ball a long distance. Work to make very short exchanges to ensure that you’re twisting completely on each repetition.
You should feel your obliques working throughout this exciting partner exercise.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 27 on 09/24/2012