Exercises that use the body as gym equipment

Lack of access to fitness equipment can be a barrier, particularly in areas where the weather isn’t very favorable to working out. But there are workarounds that can let us maintain our physical activity even in the most desolate of environments.

For those who fall into Generation X or are even older, relying on equipment is almost second nature. I compare this to the technological reliance of Millennials, simply because certain generations really don’t know what it’s like not to have “access.”

Fortunately, we can draw on our history for inspiring techniques where access to fitness equipment isn’t provided.

In the 1950s and earlier, fitness equipment was rudimentary. This era was before Gold’s Gym, Body by Jake and even before the word “aerobics” was invented. Physical activity was something that happened almost by accident, as many occupations involved much more caloric expenditure than they do today. But there are some fantastic lessons we can take from this era — lessons about self-reliance and resourcefulness.

First, use what is available. This time of year, Arkansas is beautiful. It’s a great time to enjoy the natural landscape. Hiking burns a ton of calories while allowing the hiker to “unplug” and appreciate being outdoors. Whether you live close to Pinnacle Mountain in Little Rock or the Pig Trail of Northwest Arkansas, you have excellent hiking options.

You know what else is available? Your body.

Body-weight training works. Pushups, pullups, squats, lunges and crunches are just a few of the hundreds of exercises one can perform without a single piece of equipment. If your form is solid and you work at an appropriate intensity, these exercises will be more effective than the same movement performed on a $5,000 machine.

This week’s exercise falls into the body-weight category, although it does require a barbell for support. I like the bar on the Smith machine — a common piece of gym equipment that allows easy height adjustments. However, the barbell could just as easily be a 2-by-4 or a tree limb, so I could see taking this move outdoors.

The Single Arm Smith Row is a great way to challenge the upper back and arms.

1. Set a Smith machine bar three to five feet from the floor (higher is easier). Grasp the bar with your hands shoulder width apart and position yourself facing upward underneath the bar (hold it in an underhand grip). Your feet should be on the floor with your knees at 90 degrees, and the bar should be at chest level with your arms fully extended.

2. Slide your right hand to the center of the bar and let go of the bar with your left hand.

3. Keeping the left arm extended (but not holding the bar), row your body upward by pulling hard with the right hand, elbow and shoulder.

4. As your chest gets closer to the bar, let the left hand extend beyond it to give you room to make a full row.

5. Once the chest reaches the bar, slowly lower the body back down.

6. Repeat for six repetitions, then switch sides.

I’d recommend starting this exercise with the Smith bar set five feet high. Once you become comfortable with the movement, you can lower the bar a notch with each set you perform. While this exercise is not totally reliant upon equipment, having the adjustable bar height is an advantage because intensity can be easily changed with the flick of the wrist.

At any rate, I think you’ll appreciate how this exercise forces you to focus a bit more than a machine-based movement.

director of community at Little Rock Athletic Club, resists the urge to rotate his torso while doing the Single Arm Smith Row.

Arkansas Democrat-Gazette/CELIA STOREY