One of the best ways to improve upper-body and lower-body strength is to perform full-body strength exercises that combine both parts together. You can use a variety of methods and tools, such as free weights, medicine balls, a stability ball, your own body weight and suspension cables. The most effect workout routine should match your own goals and physical abilities.
Overhead Lifts
Overhead lifting teaches you how to lift a heavy object over your head by using the leg-and-hip drive, which is using your lower body to transfer force into your upper body to lift an object. It strengthens your lower and upper body together as well as improving stability in your pelvis and torso. You can use almost any tool to lift, such as a dumbbell, kettlebell or barbell. For example, to perform a barbell overhead press, stand with your legs about shoulder-width apart and hold a barbell with both hands hanging in front of your body. Bend your legs slightly, and quickly straighten them to help you lift the barbell up to your collarbone. Perform another leg-and-hip drive, and press the weight over your head. You should not be using your arms and shoulders very much to press overhead.
Interval Training
Interval training involves having you perform a series of exercises that trains different movement patterns with higher intensity with a short bout of rest between exercises, according to coach Vern Gambetta, author of the book "Athletic Development." This method helps you improve muscular stamina and reduces your recovery rate as your body adapts.
Perform four to six power and strength exercises -- such as pushups, pullups, barbell overhead press, medicine ball overhead throw, side lunges and kettlebell swings -- with a 30-second rest period between sets. Rest for two to three minutes after you have completed one round, and repeat the series two to three more times.
Supersets
A superset is where you perform two exercises that train opposing muscle groups or movement patterns without rest in between. This allows one group to work while the other group rests. The superset method also helps you stimulate muscle growth and improve muscular stamina. You can perform a pushing and pulling exercise, such as a dumbbell chest press and a standing dumbbell row, or a lower body exercise and an upper body exercise, such as a squat and a shoulder dumbbell press.
Expert Insight
The National Academy of Sports Medicine recommends that you train for at least three nonconsecutive days a week for four weeks to see and feel significant results. Between your workout days, perform corrective exercises that improve your posture to help you minimize your risk of injuries and joint and muscle pain. Do other low-impact activities, such as light swimming or walking, hiking, tai chi and yoga.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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