If you are an athlete, there are many ways for you to improve your athletic performance. Today, we have better knowledge of exercise and proper nutrition, which we can use to build a truly effective workout regimen that will train our muscles and help our performance.
Here are the 3 best exercises you can do to build strength as an athlete, approved by Ghana’s first skeleton Olympic athlete.
1. Deadlifts
The traditional deadlift is a great exercise if you want to increase core strength and stability and improve your posture. It’s also a multi-functional exercise that simultaneously targets the glutes, hamstrings, back, hips, and core muscles.
To perform a basic deadlift, stand with your feet shoulder-width apart and the barbell placed tightly against your shins. You can use an over-under grip or an overhand grip. Bend so that your back is flat, creating a 90-degree angle where it joins your hips. Pull up the barbell in a straight line until you’re standing straight, and then repeat the move. You can do 15 reps or more.
2. Squats
Squats target the hamstrings, glutes, and quadriceps. To do a basic back squat, pick a comfortable position for your feet. You can place your feet hip-width apart or wider. Your toes can be pointed outwards or be facing straight ahead.
Hold the barbell across the back of your shoulders and stand in an upright position. You should lower yourself into a sitting position with your elbows pointing inwards. Keep going lower until you are in a ‘sitting’ position with your glutes parallel against the floor. Assume your starting position and repeat 15 times.
3. Push-ups
Push-ups may have been around for eons, but that doesn’t make them any less effective than more recent exercises, especially if your goal is to build strength. An exercise that uses your own body weight, push-ups build upper body strength by targeting the shoulders, triceps, and pectoral muscles.
To do a push-up, get down on all fours with your back, legs, and arms straightened out. Lower yourself until your chest is nearly touching the floor. Keep your hips in place; you should lower yourself using your forearms. Rise to your original position and repeat 15 times.
My name is Akwasi Frimpong. I am Ghana’s first skeleton Olympic athlete and had the honour of representing Ghana internationally at the 2018 Winter Olympics in Beijing. In addition to my career as a professional athlete, I also travel and work as a motivational speaker and entrepreneur. As Ghana’s first skeleton Olympic athlete, I frequently meet and motivate young athletes who dream of representing Ghana at the Olympics.