Men’s Health Australia - 01.07.2018

MIX THESE PARTIALS INTO YOUR WORKOUTS TO BUILD STRENGTH AND BULLETPROOF YOUR BODY

4 MUSTTRY MUSCLEMAKERS

Don’t overdo it

Overloaded partials place major

strain on your body, so use them

sparingly. How sparingly? Limit

t h e m t o n o m o r e t h a n 10 p e r c e n t

of your total training.

Do be sure to stretch

Reminder: if your hamstrings are

too tight for full deadlifts, that’s

not an excuse to do partials.

Correct any muscle imbalance

that could lead to injury.

Don’t get Olympic

You can’t change the range of

motion on explosive exercises

like the clean-and-jerk

and snatch. To stay healthy,

avoid altering these moves.

Do train through

sticking points

By skipping the full ROM, you

may not strengthen your weak

points. Target these with light

weights and full ROM.

Pause

for Big

Power

“Pause reps” let

you use a full

range of motion

while still

challenging you

in limited ranges

of motion. Try

this with your

next set of

dumbbell rows:

Instead of simply

raising the

dumbbell to your

chest, pull it

toward your

chest; halfway

through the

motion, pause

and hold for 1

second. Finish

the pull, and

then pause for 1

second once the

dumbbell

touches your

chest. That’s 1

rep; do 3 s et s of

6-8. For a killer

triceps pump,

apply the same

technique to

triceps

pressdowns.

Hold the rope

and pause for 1

second halfway

down; then

pause for another

second when

you’ve

straightened

your arms.

2  IMPROVE YOUR DEADLIFT

THE MOVE FIRS T P UL L

Load a barbell on the floor with 20 per cent less weight than

you usually deadlift, and stand with your feet hip-width

apart. Push your hips back, grab the bar and squeeze your

core and lats. Pull the barbell 10 centimetres off the floor,

hold for 3 seconds, and then stand upright. Pause and return

to the s t ar t. T hat ’s 1 rep; d o 3 sets of 4 - 6.

4  PROTECT YOUR SHOULDERS

THE MOVE ENDRANGE EXTERNAL ROTATION

Lie facedown on the floor, arms spread so your upper arms

form a T with your torso. Now bend your elbows so your

forearms are parallel to your torso. Tighten your middle back,

lifting your arms off the floor. This is the start. Rotate your

wrists toward the ceiling as high as you can (it won’t be high),

ho ld and retur n to the s t ar t. T hat ’s 1 rep; d o 3 sets of 10 -12.

3  PUMP UP YOUR BENCH PRESS
THE MOVE BOARD PRESS
Watched by a spotter, lie flat on a bench with several 2×4
boards on your chest, holding a barbell that’s loaded with 10
per cent more than your typical bench-press weight.
Squeeze your shoulder blades, bend your elbows, tighten
your core and lower the bar until it touches the top board.
Pause and press back up. That’s 1 rep; do 3 sets of 4-6.

1 PERFECT YOUR PULLUP
THE MOVE F L E X ED A RM H A NG
Stand on a box and grab a chin-up bar using an overhand
gr ip jus t b eyo nd sho uld er w id th. Yo ur elb ows sho uld b e b en t
90°. Brace your core and pull your shoulder blades together.
Raise your feet off the box and hang, maintaining your 90°
elbow bend. Hold, and return to the starting position. That’s 1
rep; d o 3 sets of 8.

34

2

MOTION

CONTROLS

FOLLOW THESE RULES

TO GET THE MOST OUT OF

LIMITEDROM EXERCISES

07 / 18

THE ROM

REVOLUTION

WILL HELP YOU

BUILD STURDY

LEGS AND A

STRONG BACK