AC­CES­SORISE THIS TRIBAL AL­LE­GIANCE

Men's Health (UK) - - Tribal Allegiance -

Smash­ing out Olympic lifts may be do­ing won­ders for your rep, but it’s also putting your range of mo­tion in se­ri­ous jeop­ardy. Work in th­ese smaller-scale ac­ces­sory moves from Wal­ton, and not only will they pro­long your per­for­mance on train­ing days, they’ll also scale-up your PBS much faster than your lo­cal Box’s big hit­ters. Don’t for­get: big weights good, but small weights bet­ter.

1/ EL­E­VATED HIP BRIDGE 4 SETS OF 12 REPS WITH 60SEC REST

Ac­ti­vate your glutes. Sit with shoul­ders against a bench and feet shoul­der-width apart on the floor ( A). Thrust your hips up­ward, hold firm at the top ( B), then lower. Crossfit ath­letes have to stretch, too.

2/ PALLOF PRESS 3 SETS OF 12 REPS WITH 60SEC REST

Big lifts re­quire a strong core. Stand side-on to the ca­ble ma­chine with feet just over shoul­der-width ( A). Hold the han­dle in front of your chest and press un­til your arms are straight ( B). Do three sets a side. And, yes, feel free to up the weight next time.

3/ SHOUL­DER GLIDE 3 SETS OF 15 REPS WITH 60SEC REST

Ac­ti­vate your shoul­der re­trac­tors by hold­ing out a re­sis­tance band then grad­u­ally move your shoul­ders for­ward, arms straight ( A). Now ‘pull’ your shoul­ders back, with­out bend­ing your arms ( B). Less im­pres­sive than a squat snatch? Maybe – but done cor­rectly, just as tricky.

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