FIT GET IN SHAPE
IMPROVE YOUR GRIP STRENGTH
LOOKING FIT V ACTUALLY BEING FIT
Have a better handshake, and build more total body muscle by increasing forearm strength. 1. Train with a thick bar. The larger surface area requires more from hands and forearms. 2. Try hanging from a chin-up bar using different grips, such as chin up, pull up, mixed and single arm. 3. Use farmer’s carries – a pinch grip with whatever you have available (eg bags, kettlebells, dumbbells, plates. 4. Lift sandbags from the floor to overhead without the handles, pinching the bag to get it off the ground. 5. Generaly pull heavy shit – we’re talking kettlebell swings, rope pulls and overhand grip deadlifts.
F
rom Chris Pratt to Chris Hemsworth, Ryan Reynolds to Christian Bale, Kevin Hart to average Joe on whichever underperforming TV weight loss program – we’ve all seen the various transformations from mere mortals to bodybuilder status in a matter of months, biceps and six-packs to envy. News machines are obsessed by such stories, so, seemingly, are the general population. But the question is, how many of these Adonises can run 10km without keeling over, cycle 40km without breaking sweat, or row 2000m in under seven minutes on any given day? Invariably, we tend to judge another man’s fitness on appearance – we’re all guilty of it – but to find out the difference between looking aesthetically fit and actually achieving true fitness, we spoke to Chris Feather, a British ex-rugby league playerturned-fitness-expert at Russell Crowe’s well-respected Sydney gym, 98 Riley Street. Occasional trainer to the likes of Jai Courtney, Feather’s forte is to have a good all round measure of strength, power, muscle endurance, flexibility and endurance, so we figured he’d be able to put us straight. “My philosophy on training for general health and fitness is that you need to be able
150
G Q .COM . AU J U N E/J U LY 20 17
to move your own engine,” says Feather. “Unless powerlifting is your sport, having a 150kg bench press in the gym is pointless if you can’t walk up the stairs at work without getting out of breath. It’s like having a Ferrari with a one-litre engine. You need to train for actual fitness over appearance. Too many people these days think because someone has a six-pack they’re ‘fit’, but that’s not the case.” General strength, Feather adds, should be measured by percentage of body weight. “For example, I weigh 120kg and can deadlift 250kg. But I train a guy who is 75kg and can lift 210kg. I may have the heaviest deadlift but strength-wise, I’m nowhere near the 75kg guy. And the same applies with cardiovascular fitness. Say you’re 6ft 5 and 120kg, you should be able to row a sub
seven-minute 2km – your size lends it to this kind of test. A smaller guy would generally find this test much harder as they are not ‘built’ for it but the opposite can be said for a 100 burpee test, which lends itself to the smaller guy.” As a good gauge of how fit you really are, Feather’s devised a General Physical Preparedness (GPP) test. It lays the groundwork for specific physical preparation (like that fitness event or challenge you’ve signed up for later in the year). Comprising a list of 10 exercises, each is a simple gym-based movement. The measures may not be groundbreaking, but if you can hit all of them at any given time during a session, then congratulations – you have a good state of GPP, and as far as Feather’s concerned, are ‘actually fit’.
FIT
THE 10 STANDARDS OF TRUE FITNESS
CHALLENGE
1 . 20 0 0 M R OW - S U B 7 M I N UTE
This is a great indicator of cardiovascular fitness, endurance and strength, both in the glutes, core and upper body. It will also test mental resolve as a 2000m row is challenging enough, especially when aiming to finish in 7 minutes. 2 . 2 X B O DY W E I G HT D E AD LI F T (1 R E P M A X .)
A properly executed deadlift is a good sign of pure strength as it works hamstrings, glutes, core and, of course, grip strength. It’s also an exercise that you can do without a spotter and it’s practical, as everyone has to pick up something heavy from the floor from time to time. On a side note, recent research suggests ‘grip strength’ is a good measure of heart health, so work on improving it.
ADDITIONAL WORDS: JONATHAN GOODAIR. PHOTOGRAPHY: BEN RIGGOTT.
3 . 2 X B O DY W E I G HT BAC K SQ UAT S
A well-executed weighted squat produces a level of muscular stimulation and growth you can’t get from a machine. It requires leg and glute strength and works your core and balance, which are important elements for health and fitness now, but also for your longevity into older age. 4 . 75 PE R C E NT B O DY W E I G HT STR I C T OV E R H E AD PR E S S
In the ’60s this was the cornerstone exercise for many of the best lifters as it’s not only a core strength building exercise, but also a great muscle builder. One of the original Olympic lifts, there’s a certain amount of skill required with it. Pay attention to your form to execute it correctly, but because you’re standing and
aren’t supported, it engages most muscles, thus is an accurate show of strength. 5 . 1 2 5 PE R C E NT B O DY W E I G HT B E N C H PR E SS (1 R E P M A X)
Upper body strength is important, especially if you need to lift anything heavy or if you are doing any repetitive movements that may lead to injury if you are not strong. 6 . 1 5 X STR I C T D E AD HAN G , N O KI P PU LL U P S
This allows you to contract back and arm muscles – mostly the lats, biceps, and forearms. The rest of the body is meant to remain tense to maintain a rigid structure (to prevent any kipping). It’s a good measure of fitness as it tests the posterior chain and ensures this part of your body is strong because for those who either hunch at their desks or carry bags throughout the day, it can lead to injury. 7. 1 0 0 B U R PE E S - S U B 7 M I N UTE S
A great measure of cardiovascular fitness, endurance, strength and mental toughness. 8 . 5 0 B OX J U M P S – S U B 3 .5 M I N UTE S
EXERCISE
The TRX archer complex
F
or a workout that trains your brain as well as your brawn the TRX archer complex is unbeatable. It requires a high level of body control to maintain correct technique during asymmetric loading of the chest and arms. The technique (working only one side of the body at a time) will also help to identify and rectify any imbalances in the chest and shoulders.
PREPARATION
• Face away from the anchor with your feet shoulderwidth apart. • Grasp the handles with an overhand grip and extend arms in front of you so that the straps clear your shoulders. • Lean forward so that your body is at a slight diagonal, walk your feet back to increase the load if necessary.
1
2
3
A great test of leg and glute strength, endurance and cardiovascular fitness. 9 . 1 0 K M O UTD OO R R U N – S U B 5 0 - M I N UTE S
Again a good test in endurance and cardiovascular fitness. 1 0. 5 - M I N UTE F R O NT LE AN I N G R E ST (H O LD AT TO P O F A PU S H U P)
Different to a plank in that you hold this at the top of a push up, this is a good test of core and arm strength as well as mental toughness.
Press
• Bend elbows and slowly lower chest between your hands. Do not allow hips or back to sag. • Press yourself back up to the start position.
Fly
• Rotate palms to facing and bend elbows slightly. Without bending elbows, move hands away from each other and lower chest between hands. • Keep your shoulders wide and return to the start position.
Archer
• Rotate right palm 45 degrees towards press position; left palm stays facing in. Perform press movement with right arm and fly movement with left arm. • Maintain even tension on both straps. Switch arms and repeat.
J U N E/J U LY 20 17 G Q .COM . AU
1 51