From Exercise Swaps to Kit Alternatives, These Are the Gym Hacks You Need During Rush Hour
When the commute to the gym after work feels like a workout in itself, only to be greeted by a packed gym floor and no hope in getting a free bench, it can make gaining momentum in your fitness goals feel like an impossible task. This is when it can be handy to have a few exercise substitutions in your back pocket. No squat rack? No problem. No dumbbells? Sorted.
By beelining for the next available kit, you can still get our training in, and make some gains without sacking the whole session off. But knowing which moves to substitute them for is easier said than done, try these gym hacks next time the gym floor is jam-packed without skimping on our strength goals.
The Best Gym Hacks for Rush Hour
1/ No Squat Rack?
Do the Landmine Hack Squat
Subbing your barbell squats for the landmine hack squat will ensure you hit your lower body with similar (or superior) intensity. The set up is fairly easy to do in the corner of your gym should someone be doing bicep curls in the squat rack again.
How to:
Wedge a barbell into a corner. Load weights on one side, lift the bar on to your shoulder and face away from it. Step forward and brace your core. Push your hips back and drop into a squat. Explode up and repeat.
2/ No Dumbbells for Bicep Curls?
Do Towel Curls
More than just a substitution, towel curls are an upgrade to your dumbbell or barbell bicep curls. The neutral grip with the towel will bring in some additional forearm and grip training, giving your bicep curls more bang for their buck.
How to:
Loop a towel through the kettlebell handle and hold the towel with a neutral grip (palms towards your body). Curl the towel and weight upwards until your thumbs meet your collarbone. Slowly lower under control.
3/ No Leg Curl?
Do B-stance Romanian Deadlifts (RDL)
If the leg curl machine is occupied, the B-stance RDL can be a humbling substitution. By loading your hamstring unilaterally, and maximising the stretched position, you may even see superior gains to the beloved leg curl machine.
How to:
Plant the ball of one foot a little behind you and keep the weight in your front foot, hold the dumbbell at your side. Hinge at the hips and send them behind you with a flat back. Push through the front heel back to standing, ready to repeat.
4/ No Leg Press?
Do High Step-Ups
As efficient as the leg press is, the high step-up can be a decent swap in a fix. In fact, if you have strength goals, the high step-up can deliver comparable gains to even the barbell squat. The key is to load them well and pick a high box, without bouncing off the back foot and instead driving down hard through the front.
How to:
Place a bench or a high box in front of you and step onto it with one foot. As you plant your foot, push through the heel so that you are up on the box. Slowly lower yourself back down, resisting gravity as much as possible. Repeat on the same side for your full amount of reps before switching sides.
5/ No Bench?
Do Weighted Press-Ups
We know, we know, nothing quite compares to the bench press. However if you need to get your chest work in, the weighted press-up can be a good trade. Research published in The Journal of Exercise Science & Fitness found that the muscle gain from press-ups rivals the bench press, concluding that 'push-up and bench-press exercise at 40% 1RM over 8 weeks are similarly effective for increasing muscle thickness and strength gain.' So it's time to hit the floor.
How to:
Take a weight suitable for your abilities and place it on your upper back while lying on the floor or wear a weighted vest. Push yourself into the high plank position and complete your press-up reps without letting your hips or shoulders dip from side to side in order to keep the plate balanced on your back.
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