With only a matter of hours until most gyms reopen their doors, a lot of us are about to get under a heavy barbell again for the first time since the lockdown gates dropped down.
Yet, just as many are not intending to return to a gym any time soon. Maybe it's not geographically plausible while you're still working from home; perhaps you simply don't fancy taking on the crowds.
Whatever your plans, we have the workout you need to build strength across three of the biggest lifts, whether you're at home with dumbbells or have that lovely (and very clean) barbell back in hands in the free-weights section.
'Linda' is a benchmark CrossFit workout that is traditionally done with three bars, set to loads as a percentage of your bodyweight. For the deadlifts, you use 150% of your weight, on the bench press it is 100% and for the cleans it's 75%.
The workout is a descending ladder from 10 reps of each, to 1 reps of each - reducing the reps of the movements by one each round.
Even if you have made it into the gym, you're not going to have access to three barbells, so pick a weight that you can clean for 12-15 reps. "It might seem a but light on the deadlifts and presses to start with," says Scott Britton, co-founder of functional fitness charity movement Battle Cancer. "But as your move through those big first sets, trust me, it will start to feel heavy. And very grippy!"
If you're at home, you're lucky if you even have one barbell. So you can take this on with dumbbells, as we've shown here, or even a sandbag. Anything that you can lift, press and clean, will do the job.
Staying fit, healthy and happy in lockdown has been a joint effort. What happens next has to be a team-game, too, if we don't want to shut inside again. So, wherever you are, and whatever kit you can get your hands on, let's do it together. Tag @menshealthuk and @scottbritts to let us know how you find it.
1) Deadlift , 1o-1 reps
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement.
2) Floor press, 10-1 reps
Lie on your back on the floor, with your knees bent and feet flat. Press the weights directly upwards until your elbows are locked out (A). Lower the weights slowly until your upper arms rest on the floor (B), close to your sides. Pause for a beat before repeating
3) Cleans, 10-1 reps
Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control and repeat.
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