These nine home exercises are perfect examples of how to stay big and Zydrunas Savickas shows us just what we need to do to see growth.
Zydrunas Savickas has proved himself to be a stark competitor in the world of strongmen. Through years of hard work and dedication, Savickas is the only modern strongman competitor to win every major strongman competition. The Lithuanian strongman has lost some weight over the years and despite the notion that strongman do not often go on diets to lose weight, Savickas has seen great results. Whether the choice was for personal reasons or not, it did not hurt him professionally for now he can compete in other competitions that have specific weight requirements.
While Savickas began at a young age, his determination would prove great as he became a star Lithuanian athlete and a force in the strongmen community. Holding many world-class titles in the sport, Savickas has proven himself a standout among strongmen with no sign of slowing down.
In a YouTube video, Savickas shows off his home workout showing everyone how he stays on top of his game even without a gym. These 6 home exercises are great for all to try with Savickas as the perfect athlete to model a workout after. Promoting both strength and stability, these 9 exercises are sure to give the upper body a great workout.
1. Triceps Kickbacks – 4×10
Triceps kickbacks are a great way to work the triceps, which often get overlooked. Making up a large part of the upper arm, this exercise is great for developing the muscle and getting that classic horseshoe shape.
Grabbing a pair of dumbbells, bend your elbows at the sides. Step back with one foot and bend your knees slightly, hinging at the hips. With your chest parallel to the floor, this serves as the starting position. As you engage the core, push the weights back as you fully extend your arms behind you. Bring the weights back to the starting position and repeat.
2. Two-Arm Triceps Extension – 4×10
The two-arm triceps extension is great for your triceps, but also the shoulders, upper chest, and back. This exercise is another ideal workout to get those triceps to pop.
Standing firm, it is essential to keep your core engaged. Grab the dumbbell handle with both hands carefully supporting the weight overhead. Lower downward behind your head until your forearms are horizontal. From there, press the weight upwards and continue the movement for the desired number of reps.
3. Close Grip Push-ups – 4×10
Close grip push-ups will target the chest as well as put strain on the triceps. Form is everything to ensure you get the most out of this workout.
The starting position is a push-up position with your hands slightly closer than shoulder width apart. Keeping a tight core, bend your elbows keeping them close to your torso and lower yourself to the floor. Extend your elbows and push up returning to the starting position.
4. Hammer Curls – 4×10
Hammer curls will target your biceps and forearms giving those arms a different strain than a traditional curl. The neutral wrist position will put less strain on your wrists.
Standing in an athletic stance, your feet should be shoulder width apart with a dumbbell in each hand. Keeping your elbows close to your body, hold each weight as you would a hammer. With your upper body stationary, bend at the elbow bringing the weight to shoulder level. Lower the weights to the starting position and repeat.
5. Bicep Curls – 4×10
The bicep curl is a staple for getting those arms to grow. With a dumbbell in each hand, hang your arms at your sides. Curl the weights towards your shoulders and hold for a brief pause. Lower to the starting position and repeat.
6. Two-Arm Upright Row – 4×10
The two-arm upright row will work the biceps, delts, lats, traps, and triceps making this exercise a great all-around strength builder.
Holding a pair of dumbbells with an overhand grip, make sure the weights are in front of your thighs with your palms facing your body. Keeping the weights close to your body, pull the dumbbells up towards your neck. Your elbows will flare out and once at chest level, pause, then lower back to the starting position.
7. Bent Over Rear Delt Fly – 4×10
The bent over rear delt fly will target your shoulders, traps, and triceps. It is important to squeeze your shoulder blades in order to get that tighter contraction.
Start with a tight core as you hinge at the waist, holding each weight in front of you. Raise the dumbbells until your arms are parallel to the ground. Hold for one to two seconds and lower gently to the starting position.
8. Lateral Raise – 4×10
The lateral raise is a staple for building shoulder strength and stability. It is crucial to remain firm with this exercise to avoid injury, but also to get the most gains.
Standing tall, brace your core, and hold each weight by your side. Raise your arms parallel to the ground and return to the starting position. Avoid shrugging by using your traps and focus on the delts by not raising your shoulder blades.
9. Arnold Press – 4×10
Taking a page out of Arnold Schwarzenegger’s book, the Arnold press is a twist on the traditional overhead press.
Stand tall with a tight core. Starting with the weights at shoulder height, have your palms face towards you. As you lift over your head, slowly twist the weight so once at the top, your palms are now facing away from you. Gently lower down and repeat.
Wrap Up
Zydrunas Savickas tackles all challenges with this home workout and proves that staying on top of his game is still possible without a gym. As a staple in the world of strongmen, Savickas continues to improve the sport by competing at a high level and promoting competitions. This workout is sure to fire up your upper body and keep your strength building at a high level, while also promoting growth in your posture and stability. Work hard like Big Z and the gains are sure to show.
Let us know how this workout is. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Image courtesy of Zydrunas Savickas Instagram and Envato
