Manual resistance workouts provide a low-cost but effective way to improve muscular strength, endurance and overall fitness. Instead of using free weights, machines and other types of fitness equipment, the resistance in manual resistance training comes from a spotter who works with the person exercising. Many body weight and free weight exercises can be modified for manual resistance training.
Seated Military Press
The seated military press works the shoulder muscles. The lifter starts from a sitting position in a chair or on a bench with enough room for the spotter to stand behind you. If you are the lifter, raise your hands so that your upper arms are parallel to the ground. Your arms should be at a 90-degree angle so that your lower arms are perpendicular to the floor. Your palms should face the ceiling. This is the starting position. The spotter places his hands palms down on top of your hands. The spotter provides resistance as you raise your hands to the ceiling until your arms are straightened, then lower them back to the starting position. The spotter's resistance allows you to complete each part of the exercise, lifting and lowering, in approximately three seconds. Repeat the exercise for the number of repetitions in your set.
Partner-Assisted Push-Up
The partner-assisted push-up works muscles in the arms, chest and shoulders. The lifter assumes a push-up position on the floor. Keep your feet together behind you. The spotter stands next to the lifter and bends over to place his hands on your upper back over your shoulders. As you begin to push up, the spotter provides resistance. The resistance is maintained when you lower and raise your body. You can also perform this exercise with your knees on the ground for a bent-knee push-up. Repeat the exercise for the number of repetitions in your set.
Partner-Assisted Row
The partner-assisted row targets the biceps and back muscles. A large towel is needed for the exercise. Two people sit on the floor facing each other with their legs outstretched in front of them with the knees slightly bent. The soles of the feet of you and your partner touch each other. Each person grasps the towel with an underhanded grip. One person then tugs on the towel toward their midsection, pulling the other person forward as if in a game of tug of war. Then the other person pulls back. Each back and forth motion should last for three seconds. The resistance is determined by the strength of the pull. Repeat the pulling motion back and forth for the desired number of repetitions in your set.
References
- Denison University Strength and Conditioning: Bodyweight & Manual Resistance Exercise Index
- Marquette University: Functional Strength Training, Manual Resistance Tug of War
- Coach and Athletic Director: Manual Resistance
- Bodybuilding.com: All About Partner Assisted Manual Resistance Training
- Bodybuilding.com: Manual Resistance: A Productive Alternative!
- Muscle and Fitness: Get "Inn" Shape
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