Men's Health (UK)

ADJUST YOUR PROGRAMME

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SUPPORT YOUR CHEST

Barbell, dumbbell and kettlebell bent-over rows are classic back-building exercises, but you may not be able to go as heavy as you

want to on these motions. Opt for bench-supported rows instead, lying with your chest on an incline or flat bench, then rowing dumbbells or kettlebell­s. This will relieve stress from your lower back. Aim for three sets of 10-12 reps, twice a week.

PLAY BOTH SIDES

Your lower body is prone to imbalance because of your squatting mechanics. Sure, you’ll develop your quads nicely, but your hamstrings and glutes are destined to be underworke­d. Solve that with Romanian deadlifts and hip thrusts when you’re not squatting. Perform Romanian deadlifts at

least twice a week, and do hip thrusts as often as three times a week. Aim for three sets of 12 for both exercises.

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