Hybrid Workout
June 2, 2009 by Tisha Tolar
Filed under Bodybuilding
Athletes often use hybrid workouts into their training regimens because they can improve the level of conditioning as
well as increase individual strength. Also known as complexes, hybrid exercises are essentially a sets of different exercises performed together in one set. These exercises can be performed using dumbbells, barbells, or weight plates. As a bodybuilder, hybrid workouts are just as effective as for athletes. They are great to use during times when you are short on time for a workout.
Types of Hybrid Exercises
Uptight Row
While you remain standing, grasp the bar a bit wider than your shoulder width with an overhand grip. Pull the bar to the top of your chest, keeping the elbows above the bar. Keep your chest forward and your shoulders back, being careful not to lean forward with your body.
Bent Over Row
Grip the bar wider than the width of your shoulder. Bend at the waist but keep shoulders back and eyes looking ahead. Arch your back a bit and keep your knees slightly bent as you lower the bar close to the ground and then pull it up to the bottom of your chest. Make sure you do not use your legs to move the weight up.
Squat and Press
Start with the bar placed on the bottom of the traps. Squeeze your shoulder blades together as you keep your chest expanded. Your feet should be shoulder-width apart, keeping your toes turned out slightly. Sit your hips back and keep your shins vertical, just as if you were sitting on a chair. Keep your spine tight and allow your knees to bend, Squat down as far as you are able. When you get to the bottom, drive your head and chest upward when coming out of the squat. When you make it to the top of the squat, use your momentum to drive the bar overhead.
Warm Up Hybrids
Hybrid workouts can be very effective to warm up your body before your actual workout routine. To get the maximum benefits, you’ll want to perform each exercise for six reps without resting between each new exercise. Use lighter weights than you would for a regular work out. Research suggests that by using hybrid exercises as a warm up, you will actually gain a greater performance during you follow up workout.
Working Out with Hybrids
Hybrid workouts will train the entire body. It is best to perform this type of workout every other day. Hybrid workouts should consist of 3 reps with a 5 minute break in between each exercise. This allows for a more complete recovery for the metabolic system. Each time the rep is performed, you should increase the weights you are using or the number of reps performed to help build up your performance. For instance, if you are training to improve your levels of conditioning, you might want to set a goal of 10-12 reps per exercise.
