Getting bored and stagnating with the day in day out strength grind or looking for an easy way to change up your workout. Here are five easy ways to use your bumper plates to take you to the next level of fitness.
1. Bumper Blocks:
- Having trouble with your extension or hung up in general on your Oly lifts? Lighten the load, and stack to pairs of 45lb bumper plates up as “blocks”. Depending on your height you may need to modify the types of plates you use, but “bumper blocks” are a great way to work technique on the second pull of the snatch and clean and jerk, without purchasing actual blocks that can take up a lot of space.
2. Deficit HSPU’s:
3. Bumper Box Squats:
- Need more upper body strength, a better lockout on your jerk, or stronger shoulders in general? Handstand pushups are a simple way to develop the musculature in your shoulders and upper back, deficit handstand pushups are even better. Place a pair of 25lb or 45lb bumpers up against a wall, about a foot apart, and then go to town! Try kipping until you build up the strength to do strict and then continue to increase the height of the bumper plate stack!
- A great way to change up your strength routine or take a deload week after a heavy cycle. Stack bumper plates to the height of your knees (parallel) outside your squat rack where you would normally squat. Load your bar light to begin with, and then back up to the stacked plates and test out a couple squats. The key it to maintain a tight core as you sit down on the plates, and drive through your heels with an upright torso as you stand up.
4. Weighted Sit Ups:
- Get your abs going with weighted sit ups. Simply grab a bumper plate and a fringesport abmat to start working on better abs. Simply lay the abmat on the ground and grab a bumper plate (weight of your choice) and hold it close to your chest. Once your sit up reaches the top, then extend the weight up to the sky. Then bring the weight back to your chest and go back to the ground for a complete rep.
5. Russian Twist:
Lie down on the floor and have your legs bent at the knee. Elevate your upper body so that it creates an imaginary V-shape with your thighs. With the bumper plate of your choice, simply hold in front of you. Twist your torso to the right side and tap the bumper plate on the ground. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
We hope you enjoy trying these techniques. Happy Lifting Everyone!
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