ARTICLE: Take It Outside 2 - Partner Exercises

Take it outside - Part 2: Partner Exercises

Introduction:
Last month the first of this series of articles looked at some basic exercises that can be done outside with minimal equipment when training alone. This month I will give some simple ideas for exercises that can be done when training with a partner. These exercises range from easy to hard, and therefore applications range from pure strength training to energy system work. I will not mention drills that are usually done in training which are very effective, as this is intended to be more general conditioning and strength work.

Lower Body Exercises:
Fireman’s Carry Position
The basic fireman’s carry position is achieved by picking your training partner up across the shoulders, generally holding one arm and leg. From here we can do a variety of exercises, including (in order of difficulty):

• Walk/Run
• Lateral Walk/Run
• Squat
• Lunge
• Single Leg Squat

Piggyback Position
This is a slightly different load position, but all the above exercises may also be used in this position.

Shouldered Position
This position involves picking your partner up around the waist onto one shoulder. The unilateral (one sided) loading of this position makes it more difficult than the fireman’s carry.

Overhead Position
For those looking for a real challenge, pressing a partner overhead (careful where you put your hands!) and walking, running etc is ridiculously hard! This is one that the super-heavyweights may want to try on the lightweights, but probably not vice versa…

Upper Body Exercises:
Wheelbarrow position
This position involves one partner holding the ankles of the other, whose arms are extended in the top position of a push-up. From here you have the following options:

• Push-ups
• Forwards Hand walk
• Sideways or circular hand walk
• Plyometric Push-ups
• Plyometric two hand hops

Pike Position:
This position starts the same as the wheelbarrow position, but the hips are bent to 90 degrees, making the upper body vertical. From here you can also do push-ups. This is the intermediate stage between the wheelbarrow push-up and the next variation.

Handstand Position:
This is a handstand with the partner holding the ankles in the air. From here you can do handstand push-ups, with the partner giving as much assistance as needed. Eventually you can work towards doing these without a partner, which not only requires great strength but also great balance.

Standing Position:
In a standing position you can use a rope, towel or stick to provide partner resistance for a variety of pulling exercises, including:

• Inverted rows
• One arm row from split stance
• One arm row with rotation
• Face pulls
• Scarecrows
• Etc.

All these exercises can be made harder by bringing the feet closer to your partner, or by the partner providing more resistance (depending on how you have set up the exercise).

Seated Position:
From the seated position with your partner standing behind you, you can do some basic overhead press and pulldown variations with your partner resisting. The effectiveness of this position depends on the relative strengths of you and your partner, with the pulldown being particularly hard to provide enough resistance for due to the poor leverage (which is basically an upright row).

Torso Exercises:
Standing Position:
From a standing position, you can use partner resistance to really challenge the torso to stabilise. The basic starting position is to take up the ‘athletic’ ready position (shoulder width or slightly wider feet, knees and hips bent, torso braced) with both hands out in front of the body at shoulder level (fingers interlocked usually). Once in this position, your partner applies pressure to try and de-stabilise you. Your goal is to remain stable in the starting position. For instance, your partner may try and push your hands across your body. It will look like nothing is happening (since there should be minimal movement), but can be made incredibly challenging! This drill is infinitely variable, for instance you can vary any and all of the following:

• Amount of force from partner
• Direction of force from partner
• Number of arms held out
• Position of arms (in all 3 planes)
• Relative position of upper body to lower body
• Number of legs in contact with ground
• Position of legs (in all 3 planes)

Summary:

These are just a few ideas of great exercises you can do with a partner to improve the whole range of physical attributes. I have purposefully omitted the most obvious and standard exercises in favour of some variations on the theme some of you may not have previously considered. The final message of the article is this – get creative! Think of a movement you would like to do, and find a way to apply resistance. The possibilities are endless!