4 Extreme Exercises for Advanced Athletes

February 6, 2013 | Brandon Wood

Must See Strength Training Videos

The weight room offers many options for athletes to increase power and strength. However, even the best workouts can become stale and boring over time. So, next time you find yourself looking for a new challenge, try performing partner variations of some of your favorite exercises. They effectively build strength and size, and create a competitive and team environment. (Learn why competition is good for a workout.)

Partner Deadlift

Have your partner lie down in a push-up position with his chest off the ground. Stand between your partner's feet, facing in opposite direction. With your chest up and shoulders over your knees, squat down and grab his ankles. Stand up straight, keeping your arms locked as you lift your partner's feet off the ground.

Partner Bent-Over Row

Have your partner lie down in a push-up position with his chest off the ground. Stand between your partner's feet and bend over so your chest is parallel to the ground and your back is straight. Grab your partner's ankles and perform rows.

Partner Front Squat

Have your partner lie down in a push-up position with his chest off the ground. Kneel down on one knee between your partner's feet and place your ankles on his shoulders. Stand up straight with a slight lean forward. Squat down until your thighs are parallel to the ground with your feet flat on the ground and chest up. Stand up with a slight forward lean.

Partner Bench Press

Have your partner lie down in a push-up position with his chest off the ground. Lie down on your back with your head between your partner's feet and grab his ankles. Press your partner's legs up until your arms are fully extended. Lower until both hands touch your shoulders.

Sets/Reps: 3x10 each exercise

Option 1: You and your partner perform each exercise before moving on. Rest for 60 seconds betweens sets.

Option 2: Complete each exercise, then have partner repeat. Rest for 90 seconds between sets.

Coaching Points

  • Partner should keep core tight throughout exercises
  • Do not shift partner forward or backward
Brandon Wood
- Brandon Wood is the Director of Team Training and a Strength and Conditioning Coach at the Parisi Speed School in Fair Lawn, N.J. His drive...
Brandon Wood
- Brandon Wood is the Director of Team Training and a Strength and Conditioning Coach at the Parisi Speed School in Fair Lawn, N.J. His drive...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,784,397
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,196,017
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,278,447

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 69,482
Kevin Love's Cone Hop Basketball Shooting Drill Views: 10,771
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 135,797
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,963
What Ryan Hall Eats for Breakfast
Views: 795,349
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,698
Greg Nixon's Hill Training Program
Views: 705,804
Roy Hibbert 540 lbs Deadlift
Views: 1,562,575

Load More
More Cool Stuff You'll Like

Build Athletic Strength with the Playground Sandbag Workout

As Sandbag Workouts continue to gain popularity, athletes and trainers are seeking various approaches to intensify their training programs; however, one...

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Todd Durkin's Complete Football Strength Training Program

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

3 Habits of Highly Successful Coaches

Add Surprise Sets for a Great Workout Finisher

Speed Drill of the Day: Weighted Arm Swings

Abby Wambach's Strength and Speed Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Jump Higher After a Month With These 3 Exercises

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Build Muscle With the 2-Second Pause Workout Program

Build Bulletproof Chest Strength With This Unconventional Method

Build a Strong Upper Body With These Landmine Exercises

Speed Drill of the Day: Reverse Lunges

How to Recover From a Soccer Game or Workout

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: James Harden's Basketball Maintenance Workout

Paul Rabil's Powerful Rotational Strength Workout

3 Tips to Blast Through Training Plateaus

3 Keys to a Solid Squat Setup

Train Like a Pro: MLS Soccer Strength Program

Is It Too Soon for Olympic Lifts?

3 Keys to Better Softball Workouts

How to Use the Pallof Press for an Iron Core

5 Quick Workout Fixes for Faster Muscle Growth

Use Wave Loading to Take Your Strength to the Next Level

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Build Strong Legs with the Leg Press Lockdown Workout

Use Sled Pushes to Increase Speed, Strength and Power

Increase Athletic Strength with Rotational Bodyweight Training

Tobin Heath's Powerful Leg Workout

3 Reasons Why You Should Do Full-Body Workouts

Not Making Bench Press Gains? Try These Strategies

The 4 Best and Worst Cable Machine Exercises

Get Faster to Pitch Harder

Train Like a Pro: Baseball Strength Workout Program

Get Faster With This Weightlifting Technique

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

4 Tips for Reducing Deadlift Back Pain

The Top 10 Mistakes Athletes Make in the Weight Room

How You Can Olympic Lift With an Injury

Kevin Love's In-Season Workout

Abby Wambach's Soccer Power Workout