Yeah, barbells and dumbbells are classic gym tools that are very good at what they do. They’re classic for a reason. But every once in a while, even the most determined iron-pumper should switch things up.
The body is very good at getting used to repeated stimuli, says Jair Lee, C.S.C.S., an Exos performance expert who works with Olympic and college athletes as well as foreign soccer teams.
He says, “When you add different equipment to your workouts, you change the activation and recruitment patterns that will help your body adapt and get stronger.”
These are five of Lee’s favorite alternative tools of the trade:
Sleds
Pushing and pulling a sled is a great way to build strength. It’s usually linked with football players and Hyrox races.
“They can help you get faster, stronger, more powerful, or better able to do work,” says Lee. “When you do sled exercises, you’re always working in the concentric phase. This makes it less likely that your muscles will hurt and boosts the hormones that help you build muscle.” A box full of weights or a stack of weights on top of a towel (so they can slide on the floor) will work if you don’t have a real sled. Here are two tasks to try:
Sled Rows
Put a strap or TRX on the sled. Hold the strap extended in front of you, sit back in a half-squat, and pull in to move the sled toward you. Quickly take a few steps backwards to let your arms stretch out so you can row again. Keep going for as long as your room is.
Sled Push
Keep this move light and keep going as a rest or recovery move. For five minutes, push the sled back and forth across the room without stopping. Use the balls of your feet to dig into the ground and push it away from you as you go.
Battle Ropes
You might remember these thick cords from gym class in high school, but without the knots. One more thing they have in common: Lee says that most fight rope routines work out the whole body. The only big problem is that grappling ropes are expensive, so you’ll have to get your gym to buy some. Here are two tasks to try:
Rope Slams
What they sound like, pretty much. Lee says that rope slams are “a very swift and strong move that works the whole body and can leave even the strongest athletes gasping for air.” Loop the rope around a pole or something else that won’t move.
Then, lay the rope out flat on the ground and hold both ends in your hands. When you start in a deadlift hinge, snap your hips forward as you lift the ropes. Then, slam them down on the ground to rehinge your hips. Do it again for 30 seconds and then take a break.
Hip Toss
Think of this as a slam with a rope that twists. As before, stand with your feet a little farther apart than shoulder-width apart and your knees slightly bent. Turn your feet to one side, bring the ropes to your hip, and slam the length of the rope into the ground while holding them close together. Then, turn your feet in that way and swing the ropes to the other hip. Switch sides again and again for 30 seconds.
Sandbags
Lee says, “The sandbag’s strange shape and ability to change shape and shift its weight during exercise make them a fun way to work out the whole body.” You can use one to do metabolic cycles, add more training volume, train outside, or change up the way you move.
Do not have the real tool? You can use an old backpack bag that you filled up at the park. Just don’t bring it inside unless you like having dirty floors. Here are two tasks to try:
Alternating Lunges with Rotation
This is a great way to work out your core and steadiness. Place the sandbag on the ground in front of you with the handles on top. Keep your arms down. As you lunge backwards with one foot, twist your body so that the sandbag is next to your front leg along its length.
To get back to standing, press into your front foot and bring the bag back in front of you. Then, lunge to the other side and twist in the opposite way. In a metabolic circuit, do it for time. The faster you go, the harder it is.
Clean to Press
You can do this move for time or as part of a fitness routine. Because of the shape of the sandbag and the way the weight shifts when this tool is moved quickly, Lee says, “It’s technical and challenging.” To begin, put the bag on the floor in front of you and hold it by the top handles.
Pull it up to your shoulders by pulling it up and flipping it over so it rests on top of your chest, just under your chin. Then hinge with your hips back and your back flat. Then push-press it up over your head. If you need to, use a bounce in your knees to help you move. Lower it slowly to your collarbone, let it fall to the ground, and do it again.
Superbands
These huge elastics live up to their name; they can be used for all kinds of workouts, from making squats and bench pushes harder to making you more flexible and mobile. There’s nothing better out there, but these won’t break the bank. Here are two tasks to try:
Superband Pushups
Want to make push-ups more difficult? Here it is. Place the superband so that both sides are facing each other and wrap it around your back. This will make two strips of rubber across your scapulas. Place your chest down at the bottom of a pushup and pin the loops under each hand on the floor. The band should be slightly tense where your hands are, and it should get tighter as you lift your arms.
Split Squat with Hip Stretch
Adding a band will help you move around better while you’re lunged. At just above knee height, loop the superband through itself and connect it to something stable and out of the way. So the band is tight; put one leg into it while facing the support point.
Then, bring that leg back up. Bend both knees and lunge forward with the leg that isn’t bound. Bring the back knee toward the floor. Move the band around until it’s in line with where your legs meet your butt. It should still be tight. Keep your spine straight and stable as you press to slowly straighten both knees so you can stand. Slowly bend both knees again to get back to lunging. One side at a time, do 10 reps.
Sliders
Sliders are simple discs that are put under the feet or hands to let the limbs slide on the floor. Depending on the move, these discs can make workouts harder or easier.
Don’t have the thin discs? You can use paper plates, washcloths, or even soft socks. Here are two tasks to try:
Leg Curls with Eccentric Emphasis
According to Lee, this exercise is great for people who run, as it strengthens the hamstrings and makes the hips more stable. Lay on your back with your knees bent and the discs under your feet. In order to do a bridge, press your hips up high.
Slide your feet out straight until your body is almost straight, but your butt isn’t quite hitting the ground. Tense your hips. Then bend your legs again and pull your feet back in. This will bring your hips back to the bridge position. Each set should have 10 reps.
Push Away
This plank and single-arm pushup will make you rethink how easy it is to do workouts with your own body. Start with your hands on the discs and your arms straight.
As if you were doing a single-arm pushup, bend one elbow back and slide the other hand forward on the floor above your head at the same time. While sliding the straight arm back to the top position, press up with the bent arm. Do it again with the arms moving in the opposite direction. To begin, try to do 10 reps.