Reigning World’s Strongest Man Martins Licis isn’t letting the coronavirus quarantine slow down his training. He took his YouTube followers along for a workout using a hanging bar and a barbell, and it was full of training nuggets.
Licis shared the actual list of movements that went into the workout early in the video:
– Hanging Single-Arm L-seats – 3 sets of 5 to 10 seconds
– Gorilla Hangs – 3 sets of 5 to 10 seconds
– Pullups with Pause – 5 sets of 1 to 10 reps
– Bent-Over Barbell Rows with Pause – 3 sets of 8 to 10 reps
– Bent-Over Barbell High Rows with Pause – 3 sets of 8 to 10 reps
– Barbell Standing Upright Rows – 3 sets of 8 to 10 reps
– Barbell Biceps Curls – 3 sets of 5 to 10 reps
– Barbell Overhand Biceps Curls with Pause – 3 sets of 8 to 10 reps
He starts his workout with the hanging L-seats. “This will be more of an activation. It is core work, but it doesn’t burn out the core,” he says. “And if you can’t do single arms, just do two arms.”
Next, he’s onto gorilla hangs, pulling himself up and holding for 10 seconds.
Pullups come next. The bodyweight move can be especially challenging for such a big man, no matter how strong he is. “Last week, I did five sets of five, where I paused right about eye level. My goal is to eventually bring back my chin touching the bar. I’m around 345 pounds right now…it’s tough,” he says.
Licus also offers some advice on modifications for those who can’t do a pullup.
“You get on a step stool of some sort, you jump up and hold as long as you can,” he says. “The goal is to be able to get 10 seconds with your eyes at the same level as the bar. Even if you get a few seconds, that’s good.”
After that, he hits the bent over barbell rows, followed by high rows.
“This is actually a little counter intuitive because the idea is to shut off the lats and to really activate the upper back, the rear delts, the lower traps and the rhomboids,” he says. “So you’re gonna want to raise your elbows as you’re rowing, but you’re going to have this urge to shrug. Don’t shrug. You want to keep the rhomboids and lower traps engaged by pushing the shoulder blades down and in.”
Next, he’s onto standing upright rows.
“I really don’t want to shrug, you want to scoop the hands in turn the elbows open and pull to your chin,” he says. “You want to go light and controlled.”
He switches to one arm upright rows, which he says feels better on his shoulder.
“One arm feels better because when you have two hands, naturally if you’re not holding onto anything when you lift up your elbows, your hands want to spread apart,” says Licis. “With a barbell that motion’s restricted, instead of your hands pulling apart, your body has to compensate by rotating the weight up which puts a lot more strain on your rotators, which is why I ask you guys to do this motion slowly and controlled with a pause.”
To finish, he’s knocks out his sets of overhand biceps curls.
Men’s Health Subscription
Source: Read Full Article