Master Class
Becoming an ingenious exerciser begins with admitting your limits.
Exercising ingenuity isn’t necessarily a conscious ambition for most fitness buffs. Rather, it occurs organically, through trial and error, and over time.
It takes ingenuity to modify exercises — an important skill set for the regular fitness enthusiast. Where other people simply give up trying to do a movement if they can’t find the right gear or enough space, the ingenious exerciser adapts on the fly, without necessarily thinking of the textbook version of any specific movement.
How do we become ingenious?
All too often, people try to fit square pegs into round holes. They either read something online or a friend gives them exercise advice, and they attempt movements that are not ideal for their fitness goals or health history. It’s a recipe that, at best, results in wimpy gains and at worst, injury.
It’s not that reading online articles or listening to friendly advice are bad, it’s that most exercisers don’t understand how to apply the information they learn to their specific situation. Everyone’s physiology and health history are unique, and all exercise programs need to reflect that individuality in one way or another. As much as the fitness infomercials want us to believe that one size fits all, I’m of the opinion that is hogwash.
There are two keys to customizing exercises and workout programs. First, we must understand the body’s limitations. The easiest way to gain this understanding is to acknowledge our past injuries, areas of weakness and current health conditions. Remembering and admitting we have these limitations is like the first line of defense when we’re considering a new workout program or exercise, freeing us to rely on common sense.
Second, it’s important to develop exercise modification intelligence. Ask, study, learn. If something hurts, apply what you’ve learned to figure out a way to change the exercise so that it doesn’t hurt. For instance, there are many situations where range of motion can be limited to reduce or eliminate discomfort.
The best-case scenario is to develop such a depth of knowledge that any fitness outcome can be achieved relatively pain-free by modifying an exercise. It’s a tall order, but one that is achievable with adequate information, patience and self-awareness.
This week’s exercise was born out of necessity, when I didn’t have the right equipment to perform the type of workout I needed. The 3 Point Plank Row is a fantastic way to challenge the core, back and biceps in one simple movement.
1. Position two exercise benches about 4 feet apart from one another and find a light/medium dumbbell.
2. Hold the dumbbell in your right hand and position yourself atop the benches in the plank position. Your feet will be on one bench and your left forearm will be on the other.
3. Allow your right arm to extend straight down toward the floor. This is your 3 Point Plank position.
4. Perform a one-arm row while maintaining tight core muscles.
5. Lift the dumbbell until it’s even with the side of your torso, then lower the dumbbell.
6. Continue for 12 repetitions, then switch sides.
7. Perform two sets on each side.
The 3 Point Plank Row is a relatively advanced movement. But again, modifications can be made for those looking to reduce intensity. The movement can be done using very light resistance to start, as simply holding the 3 Point Plank’s starting position will challenge many.
As strength develops, increase resistance levels to match. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com