?Do you like lifting dumbbells,
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Inspired by Brandon Ruiz, I thought that Buddy Lifts need some attention. The only equipment you really need is a friend. Preferably a friend that roughly weighs the same as you (or less if you happen to be a beginner to strength training). Even if you’re a seasoned weight lifter,
Buy Online Womens Shoes Air Jordan 10 Powder Blue 2014, still start with someone that is approximately the same weight as you. Regardless if you can dead lift or back squat twice your body weight, you will want to start with a lighter weight since it is a "live" weight, which can be awkward.
Live weight actively recruits compensatory and stabilization muscles in a way that "dead" weight does not. It is these oft under used stabilizers that you will want to be careful with so as to avoid injury until you are familiar with lifting with a live weight. There is much here that an experienced weight lifter will find familiar but lifting with a live weight must be felt to be truly understood.
Regarding safety, please follow these basic guidelines when lifting "live" weight:
Take care of your partner! They trust you and they should have every reason to do so. It’s simple; if you can’t carry their weight,
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Use proper form. If you have any question about how to perform the lift,
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Put some "oomph" into it. Once you are confident that you have proper form and you can protect your partner,
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Never,
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Do not lift while ill or injured,
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Lift only insofar as you can maintain perfect form. Once your form degrades due to fatigue or if the load is too heavy, then please immediately stop and call it a day.
As long as you can abide by these guidelines I think you are really going to enjoy learning and performing these buddy lifts!
Have your partner lie down on their back. Now step around so that you are standing over them with one foot on each side of their head,
. Their left hand grabs your left ankle and their right hand grabs your ankle.
Your partner raises their legs (so their posture is shaped like an "L") and you push their feet hard forward and toward the ground. They resist and try not to let their feet hit the ground,
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You repeat this 15 times for beginners,
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Stand at your partner’s side, squat down and hug your partner’s leg with a classic dead lift posture (your hips underneath you and your head up). For the most efficient grip, make sure both palms are facing up, and one on top of the other. This is almost as if you are doing a bicep curl with your hands together when done correctly.
>From here, stand up straight lifting your partner into the air and slightly load the weight onto your chest by putting your hips firmly beneath you.
This exercise can be done for reps or you can walk for distance.
Ok, it sounds complicated but it really isn’t. Your partner gets down on all fours. You are going to sit down on their back but instead of facing forward like riding a horse,
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Once you are comfortable,
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Do as many as you can until you can reach 50 repetitions without trouble.
Face your partner. Pull them completely onto your shoulders and stand up completely,
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From here you can walk for distance, perform squats and/or lunges.
This is for when you have more than one partner to work out with. All participants assume push up position in a circle. Place your feet on the shoulders of the person next to the left of you. Be sure to place the shoe laces portion of your feet on your neighbors back,
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The person to the right of you will place their feet on your shoulders. This will create an unbroken human chain when done correctly. Once in position, everyone will do push ups in unison until the "weakest link" in the chain can continue no more.
This is a classic lift practiced in Greco roman wrestling. With your partner lying flat on their stomach,
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Now,
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With your arms grasped thusly, from your kneeling position pull your partner onto your lap. Now get to one knee,
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Here’s the tricky part: now swing your partner’s legs from the side that they are on at first now to the other side. To do so, stand tall and giving a slight pop with your hips as you pull with your clasped arms.
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