SCIENCE Wrestling: "Buddy" Packaged Weight
Inspired by Brandon Ruiz, I thought Buddy Elevators need attention. The only equipment you need is a friend. Preferably a friend who weighs about the same as you (or less if you happen to be a beginner to strength training). Even if you are an experienced weightlifter, always start with someone who is about the same weight as you. No matter if you can dead-lift or back-squat twice your weight, you want to start with a lighter weight because it is a "live" weight, which can be annoying.
Liveweight actively recruiting clearing and stabilizing muscles in a way that "death" does not weight. These are often underutilized stabilizers that you want to be careful to avoid injury until you know lifting a weight. There is much here that are familiar to experienced weightlifter, but lifting a weight must be felt to be really understood.
Regarding safety, please follow these basic guidelines for the lifting of live weight:
- Take care of your partner! They have confidence and they should have every reason to do so. It's simple, if you can not carry their weight, so do not rise.
- Use proper form. If you have questions about how to perform the lift, ask a qualified trainer first!
- Put some punch in it. Once you are sure you have proper form, you can protect your partner, lift ballistics. This means, lift explosively and powerfully as you can safely.
- Never, never use children or pets to your buddy elevators. Even if they have stained your favorite pair of shoes or ruin an expensive piece of furniture, they are out of scope for this activity. Use that partners can make informed decisions regarding participation and their own well-being.
- Do not remove any sick or injured, you are only liable to make things worse.
- Lift only to the extent you can maintain perfect form. Once your good and degrades standing fatigue or if the load is too heavy, so please stop immediately and call a day.
Until you can meet these guidelines I think you really enjoy learning and performing these lifts buddy!
The Basics: Start here
These exercises are a great way to start your training partner resistance exercises.
Pushing Leg 1)
Ask your partner to lie on his back. Now the stage around so that you're standing over them with one foot on either side of their head. Their left hand grasps your left ankle and right hand grasps the ankle.
Your partner raises his legs (so that their posture is in the shape of "L") and you push the feet forward and on pitch. They resist and try not to let their feet touch the ground. They bring their legs back and shoved to the ground.
You repeat this 15 times for beginners, eventually work your way up to 50 repetitions per set.
2) Piggy Back Ride
Most people are familiar with this even if they have not done since childhood. Once your partner jumps the back you have three basic options:
- Walking distance to - Make Slots - Perform Squats
3) Remove Waste
After assured that your partner's name this year does not reflect your personal assessment of their character, taken from behind in a bear hug around size (two of you must be in the same way today).
Now, walk a distance, say 100 meters before, then change position. Now that you bring your partner.
The lifting system can be made with the lever forward or back once (just be careful that you have a clear path to prevent tripping).
4) Honeymoons
Consider the classic image a groom carrying his bride over the threshold. Lift your partner like that and then:
- Walking distance to - Make Slots - Perform Squats
Lifts channel partners
Once you feel comfortable with the exercise of weight, you can add these lifts in the mixture.
1) Raise one leg
Stand beside your partner, crouch and hug his leg your partner in a classic pose of the dead-lift (hips underneath you and your head). To handle the most effective, make sure your palms are up, and a on top of another. It's almost as if you do a bicep curl with your hands when you're done correctly.
From there, stand Lifting your partner in the air and a little weight on your chest by putting your hips well below you.
This exercise can be done to representatives or you can walk away.
2) Wheelbarrow
Another gem long forgotten childhood, it is done walking on your hands while your partner holds the feet. To make it difficult to do a push-up between each step or try to do this exercise from above bottom of a staircase. It is not rocket science, but it will certainly challenge you and put some fun back into your work-out!
3) Back Seat Sit-ups
Ok, it sounds complicated, but it really is not. Your partner is on all fours. You go sit on the back but instead of forward like a horse, you sit in front the other direction (towards the feet).
Once you're comfortable, connect your feet in the legs so when you look back to the sit-up you are stabilized. Cross your arms across your chest and lean back as far as you can. Like you, your partner should start feeling the increasing burden on their neck and shoulders. In this way, while you work your abdominal muscles, if your partner is too hard work.
Do as much as you can until you reach 50 repetitions without difficulty.
More Elevators Advanced Buddy
These increases are a bit more complicated and must be done after the foregoing Buddy elevators are controlled.
1) Raise Dead man
Stand directly above your partner because they are face down. One foot on each side to achieve in their belly and attach hands. Assume a posture classic dead-lift with your head and your hips underneath you.
Lift your partner with your legs, swing her forward as you stand. Repeat from the starting position with your partner lying completely flat.
2) Fireman's Carry
Face your partner. Take your partner on your shoulder, seizing their biceps same side (for example, your left hand grabs his right bicep) then duck your head under the armpit on the same side (eg right arm).
Stooping slightly, while maintaining Holders of good posture (head, hips squarely underneath you) and your other arm to catch the leg (for example, your right arm hugs the leg right, assuming the above example). Pull out your shoulders and stand up completely.
From there you can walk away, perform squats and / or slots.
3) Push-Up Team
That's when you have more than one partner to work with. All participants assume push-up position in a circle. Place your feet on the shoulders of the person next to the left of you. Be sure to place the part of laces of your feet back on your neighbors, not tiptoe.
The person with the right to place their feet on the shoulders. This will create a chain uninterrupted man when done correctly. Once in position, everyone will do push-ups in unison until the "weak link" in the chain can continue without more.
4) Lift Reverse
This is a classic lift practiced in Greco-Roman. With your partner lying on his stomach, kneeling beside them. Wrap your arms around their waist and shake your hands underneath their body.
Now be sure that when you enter the arm on the same side of your body that their feet are reached through the side closest to your partner and your arm on the same side of your body as your partners head and arms reached around the other side of the body of your partner.
With your arms seized thusly, from your kneeling position pull your partner on your knees. Now get knee, then two feet.
Here's the tricky part: keeping your legs swing from the partner they are first this the other side. To do this, head held high and giving a slight pop your hips as you pull with your hands clasped.
Reduce partner all the way to the ground so they are flat again and repeat the lift.
5) partner Plyometrics
Make sure you're new to these if you do not jump on top of your partner. Ask them to lie face cons and then stand next to their bodies. Just jump back on their bodies. Work up to 50 jumps per set.
For more advanced training, as your partner to fours and jump over the obstacle they present higher today.
6) Flip Over
Your partner starts to crawl. You get one side and reach under both arms, seizing their coasts far. Now, put your chin on the back of the other side of the body of your partner.
Once you are in position and have your partner safe, kick both legs of his body while keeping completely waterproof. When done correctly, you will find yourself on the other side of your partner with your belly to the ceiling and the head under their chest. From there, kick back on the position you started from. Go like this as many times as you all security can.
About the Author
Jake Shannon is the author and creator of http://www.scientificwrestling.com where you’ll find a wealth of information on scientific wrestling. Have a look now: => http://www.scientificwrestling.com
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