Con­fined to the house with no bar­bell in sight? You can still make se­ri­ous gains with min­i­mal kit

Men's Fitness - - Features -

30 Do ket­tle­bell ‘power­bombs’

Haven’t got enough plates to dead­lift at home? Don­nie Thomp­son, for­mer record holder of the world’s high­est pow­er­lift­ing to­tal, uses these: swing a ket­tle­bell up­ward as nor­mal, then get a friend to “spike” it (or just swing down hard your­self) on the down­swing. You’ll reap the ben­e­fits of your ten­dons ab­sorb­ing the ex­tra jolt by im­prov­ing your off-the-floor lifts. Aim for four sets of ten with a light bell.

31 Use band press-ups

In a 2015 study of ex­pe­ri­enced lifters, bench press­ing and band press­ing caused near iden­ti­cal gains for a six-rep max

– the added bonus, of course, be­ing that you can take a band any­where. To do the press-up, wrap it around your shoul­ders and hold the ends in your hands as you per­form the move: two sec­onds up, two sec­onds down for each rep.

32 …and the same band for squats

Only got a 10kg dumb­bell? The banded gob­let squat is a favourite trick of NBA strength coach Tim DiFrancesco: wrap one end of your band in a fig­ure eight around the han­dle, then grip one of the weighted ends and stand in the other loop.

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