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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.)
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.
- Partner should keep core tight throughout exercises
- Do not shift partner forward or backward