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