Adding basic props to your go-to workout tools can boost results and challenge your body.
Using the same old equipment can lead to the same old results (or lack thereof). But reinventing a workout doesn't always require a complete overhaul. Incorporating different tools and accessories can make familiar moves work harder.
An example: “When you wrap chains around a barbell, you create a means to work harder and gain speed throughout an entire set, even on slow lifts,” says Dianna Scotece, a Tier 3+ trainer at Equinox in New York City. Also, the higher you lift the barbell, the more chain you pull up with it, and the more weight you end up lifting in general.
Here, a few ways to make your go-to workout tools work even harder for you.
Add chains to the barbell
For anyone lifting with chains for the first time: Begin training with speed reps without a chain to get your body acclimated. Begin at 55 percent of your repetition maximum (1RM) and accelerate the bar as fast as possible. As experience grows, increase by 5 percent each week. Once percent speed reps become easy, add 15 percent from chains and drop your percentage to 70.
Add a towel to the pull-up bar
Do a Double Towel Pull-up: Drape two small towels over the bar, shoulder-width apart. Position yourself at the bar, grabbing the ends of one towel in each hand. Maintaining a strong grip on each towel, bend elbows by sides to lift yourself up toward bar, extending legs out to hip level in front of you* as you do. Slowly extend arms to lower yourself toward floor. Repeat, pulling yourself up until chin reaches bar. (*If this is too difficult, bend knees in toward chest every time you pull-up instead.)
Add a ViPR to the agility ladder
Try a Skater Shuffle with ViPR: Place a second ladder on the ground parallel to the first, and about two feet apart. Stand with your right side next to the middle of a ladder and hold a ViPR with hands in front of thighs and palms facing each other. Shift weight to left foot as you bend forward from hips and bring ViPR across your body to the left. Push off left foot and shuffle twice to the right—stepping feet into a square, the ground between the ladders, a square in the far ladder, and then outside the far ladder—as you bring ViPR across your body to the right. Land on your right foot with left knee bent and ViPR at your right side. Immediately repeat in the opposite direction. Continue, moving from side to side.
Take it down a notch: Use only one ladder and “skate” from side to side without the ViPR.