Now that we’ve explored changing the focus, how many limbs you use, and the style of each rep, we will conclude our discussion on adding variety to an exercise with recommendations on choosing equipment for your preferred type of workout.
One of the fastest ways to adapt to an exercise is to continue using the exact same equipment each time. If you want to get stronger and better at your barbell back squat, then barbell back squat often! Your body will adapt to the stress and improve its movement efficiency, allowing you to preserve a bit more energy. Sounds great, right? Well, this is also one of the fastest ways to plateau with your progress.
Instead of only focusing on adding more weight or more reps, change the equipment (stressor) used for that exercise. For example, instead of a barbell back squat, try adding a heavy kettlebell or dumbbell in the goblet position.
Here are a few pieces of equipment to use for an exercise that provide different stimuli:
Barbells are great for lifting maximal weight and easy to balance and control.
Dumbbells are great for improving your grip strength and stability in your joints due to independent control with each arm.
Kettlebells are great for improving core strength due to the load being shifted to one side of the hand compared to equally distributed on the front and back side of the hand like with a dumbbell.
Bands are great for creating increased stress through the eccentric and concentric phases of a rep due to the load increasing as the band stretches more and more.
Sandbags are great for adding unique movements and variations to selected working muscles or exercises without the risk of the iron hurting you.
What at-home exercise equipment do you currently have, and what is on your wish list? Comment below and/or email Coach Gavin directly for recommendations on designing your at-home gym setup or additional questions on adding variety to an exercise.