Cinder blocks are large, mostly hollow bricks typically used in construction. Also called breeze blocks, cinder blocks are rectangular and vary in size and weight. Cinder blocks can be used for a variety of exercises and are ideal if you want to train outdoors or have limited access to traditional weightlifting equipment. Take care when working out with cinder blocks, however, because they are very rough and can cause injury if dropped.
Push-Ups on Blocks
Push-ups will develop your arms, chest and shoulders and can be made more challenging by using cinder blocks. Place your blocks in the floor, about shoulder-width apart. Place your hands on the blocks and move your feet back until your legs are straight and your heels, hips and shoulders form a straight line. Bend your arms and lower your chest below the level of your hands. Push back up into the starting position and repeat. You can make this exercise more demanding by elevating your feet on a third cinder block to place more weight on your arms.
Shoulder to Shoulder Press
This unusual exercise is an effective shoulder and triceps strengthener. Grasp the ends of your cinder block and press it overhead --- making sure you have a firm grip. Lower the cinder block to your left shoulder so that it travels in an arc over your head. Press it back overhead. Lower the block to your right shoulder and then press overhead again --- this constitutes one repetition. Continue alternating sides for the duration of your set.
Cinder Block Row
Pick up a cinder block and hold it by its ends so your hands are facing inward. Bend your knees slightly, then lean forward from your hips until your upper body is parallel to the floor and your arms hang straight down from your shoulders. From this position, pull the block up and into your abdomen --- try to keep your elbows tucked into your sides. Lower the block back to the starting position and repeat. This exercise will develop your back and biceps muscles.
Cinder Block Curl and Press
This exercise combines two popular weight-training exercises into one effective upper-body complex. Grasp a cinder block by the ends and hold it in front of you at hip level. Bend your arms and raise the block to your chest and then press it overhead to arms' length. Bend your arms to return the block back to your shoulders, then lower it back to hip level. This constitutes one repetition. Repeat for the desired number of repetitions.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Never Gymless: An Excuse-Free System for Total Fitness"; Ross Enamait; 2006
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