Build An All-Sport Body
Power up fast with these four moves.
Lay the foundation for muscle growth with a versatile training tool – the power cage (also known as a squat track). Most men shy away from the power cage, so you won't have to wait in line to use it. You'll improve your strength, mobility and endurance with this simple routine. Do the workout three times a week, resting for at least a day between sessions.
1. Barbell Duck-Under
Set a barbell at waist height on the supports of a power cage and stand with one hip next to it. Take a long step sideways and duck under the bar. Stand up on the other wide and repeat the motion to return to the starting position. Repeat until you've passed under the bar 8-10 times in each direction.
2. Chin-Up to Hanging Leg Raise
Grab the chin-up bar at the top of the cage with your palms facing forward. Pull youself up until your upper chest is as close to the bar as possible. Holding that position, bend your legs and bring your knees in towards your chest. Lower your legs, then lower your body to the starting positon. Aim for 6-8 reps.
3. Reverse Push-Up
Sit on the floor under the barbell with your legs straight and grasp the bar with a shoulder-width grip. Lift your bum off the floor and hang so only your heels touch the floor. Pull your shoulderblades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8-10 reps.
4. Front Squat to Shoulder Press
Load the barbell with a weight you can press overhead eight times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower) and then press up and push the bar overhead. Lower the bar to your shoulders. Do eight reps.