Basement Gym Training:
Basement gym
The first time you walk into a gym it’s easy to
get overwhelmed. There are so many different things going on and everyone seems
to know what they’re doing.
Most gyms are laid out in the following way:
Cardio area (has treadmills, elliptical,
stationary bikes, etc)
Weights area
Group Fitness Room
Locker Rooms
When you first go to a gym, it’s considered
completely normal to ask for a tour you won’t look like a total newbie just
because you don’t know where everything is your first time in. I’d highly
recommend this while it’s fun to just wander, you might miss something awesome
or important that the staff would have shown you.
Identifying the equipment: Free Weights
Dumbbells
Now that you’re walking around, you’ll notice a
TON of different equipment. From my experience, the staff will be most
interested in showing you the weight machines and cardio equipment. This is, of
course, what we are least interested in, so be up front that you’re interested
in the free weights.
Barbells can range anywhere from 4’ (1.2 m) to 8
feet (2.4 m) long, and can vary in diameter from .98”-2” (25 mm-51 mm).
Olympic bar
This is the standard training barbell (Olympic
men’s barbell). This bar is 7.2 ft (2.2m) long and will weigh ~ 45 lbs (20 kg).
The Olympic bar has bearings that make it spin nicely to help assist the
Olympic lifts (the snatch and the clean and jerk).
Some gyms have a “women’s bar” which is 33lbs
(15 kg) and is only 6.9 ft (2.1 m) long. There are also smaller “training bars”
that can weigh anywhere from 10-30lbs.
You will sometimes hear people refer to bars as
“beater bars” as well – this just means it’s a cheaper bar that you can use for
anything when you’re first starting out.
Fixed weight bars
These are shorter bars (3′-4′) with the weights
already attached. They’re usually located all together near the dumbbells and
are used primarily for assistance exercises.
Dumbbells
Most gyms will have dumbbells, even if they
don’t have barbells. While there are a few different styles, for most purposes,
a dumbbell is a dumbbell. I’ve seen dumbbells anywhere from 1 lb to 200 lbs.
EZ-Curl bars are the most common “specialty
bar,” which are shorter and in a bent “w” shape. Sadly, I’ve seen gyms that do
not have your normal training barbell have EZ-Curl bars. Unfortunately, the
only thing these bars are really good for is curls and other accessory
movements.
“Trap Bar”
Also known as a “hex bar” – This bar is
hexagonal, allowing the user to stand in the middle and pick up the bar using a
neutral grip. It is primarily used for deadlifts and shrugs, but definitely not
necessary (an Olympic bar is standard).
Safety Squat Bar, Cambered Bars, Apollo’s Axle,
Strongman Logs (and a ton of other types) While these are not necessary
by any means, they can be a great tool once you’re further along your strength
training journey. If a gym has specialty bars, it’s likely they are more of a
weightlifting or power lifting gym (and probably where you want to be).
Racks and Machines:
There are a ton of different types of racks, and
every gym (or basement/garage) has a different one! Let’s go over the basic
equipment you’ll be using to squat and do your major “push” and “pull”
exercises.
Squat Stands
These are two pieces that stand next to each
other to hold up your barbell. These are great for portable workouts, but for
inside a gym, they have a lot of disadvantages (they don’t hold as much weight,
aren’t as sturdy, and lack safety features).
Squat Racks
Squat racks come in many shapes and sizes, but
most typically they are two vertical uprights connected with a horizontal pole.
Some have safeties built in and some do not. The ones that don’t aren’t much
better than the individual squat stands, though they are a little more stable.
If you have a choice, a squat rack with adjustable safeties is your best bet.
Power Rack
One step above the squat rack is the power rack.
These look like big metal rectangles with holes every 2 inches or so up and
down each vertical side. Power racks have safety pins across each side and
J-hooks to hold the barbell. One of the great things about your gym having a
power rack is that it’s versatile – you can use it to bench press, overhead
press, squat, and more.
Smith Machine
The smith machine is a type of plate loaded
machine that looks a lot like a squat rack, only there are rods that guide the
path of the bar. NOTE: While staff at the gym may tell you that they are safer
to use, we never recommend using them, as it forces your body into fixed,
unnatural positions (not to mention it has been proven that you get better
gains out of using free weights).
“So how do I tell the difference between a smith
machine and a squat rack?” Is the bar attached to something without being able
to be removed off the machine? It’s a smith machine.
Weight Machines
There are two main types of these, plate loaded
and pin loaded. The pin loaded (or ‘stack machines’) has stacks of rectangular
weights with a hole in them for the pin. The lower down you insert the pin, the
more weights are lifted.
The advantage of these is that you do not need
to load weights on and off between sets. With plate loaded machines there are
no weights attached to the machine – you must put the weight plates on the
machine yourself. Many plate loaded machines offer a higher range of motion
than stack loaded machines.
Cable Machines
These machines come in many different shapes and
sizes, but are almost always stack loaded. Cable machines will have a handle
attached to the end of a cable, which is then pushed or pulled in various
directions depending on the specific exercise. These can be great for
assistance exercises to your barbell or dumbbell lifts, as unlike other weight
machines, they still allow free range of movement.
Pull-up Bar
You would be surprised how many gyms do not have
a good pull-up bar. There are a few places to look if you don’t see a
freestanding pull-up bar right away: the top of the cable machine, power rack,
or smith machine. Some offer multiple grip options without offering a straight
bar. The two main grip options that are the most useful are a straight bar and
a neutral grip (where your palms are facing each other).
Dip Station
Sometimes dip stations are freestanding, while
others are attached to the cable machine or power rack. Adjustable handles are
nice for those of us who are smaller and a wider dip station puts our bodies in
a bad position.
Assisted Pull-up
This is a stack loaded machine: you select a
weight, then stand on a platform that offers a specific amount of help on your
pull-up or dip. These can be useful if you can’t do a pull-up or dip yet,
though we recommend the use of bands instead.
Bench
There are a few types of benches, standard flat
benches and adjustable ones. The adjustable benches allow you to exercise at an
incline or decline. These are one of the most commonly used pieces of equipment
in the weight room, so it’s always good if there are at least 3 or 4.
Bench Press
Some gyms (especially smaller gyms and Cross
Fits) just use squat stands or squat racks for the bench press. Most commercial
gyms have benches that are specially made for the bench press (with a stand
attached). While these are a personal preference, check to see if the rack is
adjustable, especially if you are shorter.
Other pieces of equipment
Weights
In addition to all of the big pieces of
equipment, there are a ton of little things hanging around in every corner of
the gym. Here are a few of the major things to look out for:
Collars/Clips
Clips and collars vary greatly, but the purpose
is simply to hold the weight securely on the bar. Most gyms have a rule that
you must have collars on the bar before you lift it (unless the bar is empty).
Some of these weigh a few ounces, while others weigh up to 5 kg a pair.
Weight Plates
The most common are types of plates are:
Standard metal plates/rubber encased weight
plates -These are the most common in commercial gyms. These should not be
dropped. They come in circle and 12-sided versions. Typically, each weight
denomination of these is a different diameter, with the 45lb or 20kg plate
being the largest (typically around 17.75in).
Bumper Plates are made out of rubber and can be
safely dropped from overhead. These all have the same diameter (most typically
450mm, or 17.75in) regardless of weight, so the more the plate weighs, the
wider the plate will be.
Most gym plates are in pounds, and come in 2.5,
5, 10, 25, and 45 lb denominations. Outside the United States or at most
weightlifting specialty gyms, the plates will be in kilograms. They are
typically found in 1, 1.5, 2, 2.5, 5, 10, 15, 20, and 25kg denominations.
There are also less common combination plates
that can be dropped from very short distances, but not from overhead.
Kettle bells
These are weights that resemble a cannonball
with a handle. Kettle bells are an amazing tool for helping you to get stronger
(some people train exclusively with kettle bells with great results). Most
commercial gyms stay pretty light with these, you may be able to find a gym
with some 53 lb and 70 lb (and maybe higher) kettle bells. If you ever plan on
doing any sort of kettle bell work, you’ll grow out of the 8lb ones that most
gyms have pretty quick.
GHR/GHD Machine
This is called the glute ham raise, or the glute
ham developer. You can use this for Glute Ham Raises, Back Extensions, or sit
ups.
Reverse Hyper
This looks like a table with a pendulum hanging
from it. It’s not common, but aside from your basic barbell and squat rack, I
think it’s one of the best pieces of equipment in a gym.
Prowler/Dragging Sled
These are great conditioning tools. Loading a
prowler up with weight and pushing or pulling it will get me more out of breath
than running ever could, plus it builds insane amount of strength at the same
time.
Strongmen Equipment
Such as atlas stones, tires, hammers, yokes, and
kegs can be a great addition to your training.
Plyo Boxes
These are boxes that come in multiple sizes that
you can jump on and off of. You can also use them for weighted step-ups.
Bands
Bands are basically just gigantic rubber bands,
used for mobility work, speed lifts, and for assistance with exercises such as
pullups. These are a great tool to have around.
Chalk
Many gyms do not allow chalk, but it’s a huge
help when it comes to grip, especially when it gets warm and sweaty in the gym.
Gear
Squatting:
Gym training ideas: In training, mix it up
between back squats, front squats, and squats. They all have their place in
terms of transfer over to strongman. However, transfer of strength aside;
you'll only ever perform back squats in a strongman event. Hit heavy triples
and doubles regularly to get used to shifting heavy loads. In terms of the rep
work, twenty-rep squats would be a useful place to start. Hit these once a
week, upping the weight each week. Squat deep, squat heavy and squat often:
Dead lifting:
Gym training ideas: Strongmen pick stuff up off
the floor in a variety of ways. Your training needs to match that. Use fat
grips on a barbell to train grip strength and get used to picking up something
of a larger circumference than a standard barbell.
Dead lifting using a trap bar can be a useful
way of training for events where the dead-lifts handles are either
side of you, as they are on some car dead-lifts. If you don’t have
a trap bar, use a pair of heavy dumbbells for reps.
To train for 15” dead-lifts, you could
perform partial dead-lifts from the pins, or if you don’t have a
power rack, you could pull off a raised platform made from stacked weight
plates. This is going to be beneficial in terms of both strength and recovery,
too, as opposed to pulling from the floor all the time.
Clean and Press
Strongman training, strongman workouts,
strongman strength, strongman Gym training ideas: The shape and size of the
strongman equipment used for this event is the key factor. Fat Grips, or
similar, can come in useful to approximate this. Wrap one of these grips around
a dumbbell to simulate a circus dumbbell.
Or wrap a pair around a barbell to simulate the
grip of a thick axle bar. The other disadvantage of an axle bar is that it’s a
solid lump of metal, so there are no rotating sleeves. (But then again, most of
the barbells I’ve found in standard gyms barely spin anyway.)
It’s worth getting used to the continental clean
too. Perform these for maximum reps in sixty to 75 seconds. It’s a little
harder to train for the log within the gym. However, heavy power clean and
presses will help. Make sure to press or push press rather than jerk the weight
overhead, as you’re going to need the raw shoulder strength to drive that log
off your chest. (Ever tried jerking a log? Not as easy at you may think when
you’re shouting at the big lads on the telly to use their legs.)
Loading:
Strongman training, strongman workouts,
strongman strength, strongman Gym training ideas: Sandbags and kegs are a little
easier to get hold of than Atlas stones. (Please, tell me you saw what I did
there?)
Many gyms these days have Power bags or similar
items, which are as close as you are going to get to a sandbag within a gym. If
your gym does have these, avoid using the handles - treat them like an actual
sandbag. With a keg or sandbag event you are likely to have to carry the
objects a short distance before you load them.
For training the carrying aspect in a limited
space, even holding your sandbags in the manner you would carry and walk with
them is going to be of benefit. For the loading aspect, you’re unlikely to have
a platform to load onto. But if you have something to load over (even a barbell
set high on a squat rack), that’s a decent alternative.
Carrying:
Gym training ideas: For me, heavy carries are
the epitome of strongman. The definition of moving heavy weight over long
distances quickly: Get outside if you can. A barbell on your back will simulate
a yoke, and a pair of heavy dumbbells or kettle bells in your hands will be as
good as you can get for farmer’s walks. Inside the gym, if space is limited, so
are your options.
You need to be able to move with these things.
Failing that, get those heavy weights on your back or in your hands and hold
them there. Don’t go to failure with this - it’s dangerous and ineffective.
Instead, try and simulate the time you’ll be carrying the weights in
competition. This might be just a few seconds in an event for time, or for
sixty seconds but with breaks in an event for distance.
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