Gym Accessories - How do they work?

Using the gym can be overwhelming at the best of times. If you are new to the gym or just looking to progress your workouts with the use of some helpful accessories, check out the info below and see if they will fit your routine.

Image: (left to right) Weightlifting Trainers, Wrist Straps, Lifting Belt, Foam Roller, Water Bottle, Lifting Straps.

Think of gym accessories as having the right tools for the job. But make sure you know how to use those tools correctly, because if you don't, it could cause more problems than good. Lets firstly introduce those accessories.

Gym Accessories:

• Lifting Straps

• Wrist Straps

• Weightlifting Shoes

• Hip Thrust Pad

• Weightlifting Belt

• Dip Belt

• Foam Roller

• Water Bottle

Lifting Straps.

Use predominantly for 'pull' exercises. You will see most people using these for deadlifts, but they also work great with 'lat pull-downs' and 'single-arm rows' and even farmers carry. The straps, when sued correctly, can overcome issues with gripping the bar and allow you to focus on those targeted muscles, rather than be restricted by your grip and forearm strength.

The downside to the straps are that you wont improve your grip strength as much as without the straps. However, you are still working your grip and in the case of the deadlift, your target muscles aren't your forearms, its your posterior chain. So work those muscles more by using straps and allowing you essentially to work to a heavier weight. You can always work your grip with an isolation exercise if you still want the forearm burn!

Wrist Straps.

Slightly different to the lifting straps in that wrist straps are more for pushing exercises. They add some extra wrist stability into those heavier lifts and you'll see them used for the likes of bench press and shoulder press. Also really 'handy' for Olympic lifting. I find them especially helpful for me in the snatch.

Weightlifting Shoes.

These can be an expensive addition to your trips to the gym, but a good pair will last for a very long time. Ideal for back squats, front squats and Olympic lifts. Their flat, hard soles help for stability, and their raised heels can allow for a deeper, more comfortable squat. Not everyone needs to use them, but if you are lifting heavy and especially if you are struggling to get the depth you desire, give them a try.

Hip Thrust Pad.

If you have ever Hip thrusted a heavy loaded barbell without one of these, then you'll know why they are useful. Designed to take the pressure off your hips when lifting, they are the must have booty building accessory. Most gyms will have these so you don't necessarily need to splash out on these. Just make sure that you use them for hip thrusts and not for your back squat to try and protect your neck.

Top Tip: you can use a hip thrust pad on a low-racked barbell for balance of the trailing leg in a Bulgarian split squat.

Weightlifting Belt.

Designed to give the back extra protection when training with a heavy load - but make sure you are wearing them correctly. A common mistake is wearing these belts too tight which restricts your core muscles from doing their job. Make sure you leave enough room for your core to expand when bracing.

Top Tip: Leave a gap in the belt with enough room to put a finger between your belt and your belly.

Dip Belt.

Totally different to the weightlifting belt. Dip Belts are used to add extra weight to bodyweight exercises. These include Dips and Pull Ups. A great way to progress movements which can be limited to your own weight normally.

Foam Roller.

Think warm-ups, think cool-downs, think mobility and recovery. Great for promoting blood flow to the muscles and joints and increasing range of motion. When using it for warm ups, keep it light. If you have a specific area which is restricting an exercise, then spend more time on that. With cool-downs, you can put a bit more pressure on. My advice would be to try and use these outside of the gym too. It can loosen you up after a long day and reduce aches and stiffness to a degree... Nothing beats a good sports massage though!

Water Bottle.

I don't need to explain what this is, but just bring one with you. One of the most common issues I hear with clients is that they are not drinking enough water. So make it part of your lifestyle. I will be doing another post on the importance of water/hydration, but in the meantime, trust me, drink more water. Even if it is in one of those stupid 3 litre gigantic bottle people drag around with them these days.