Depending on your fitness goals, progressive overload of the lower body may eventually require a heavy external load. In the weight room, that could mean leg press machines, dumbbells, kettlebells, or barbells. That said, most people can get all the resistance they need with a modest free weight and some unilateral loading, as performed in a one-leg squat or deadlift. See more examples here.
Body Leverage Training makes safe, heavy lifts accessible to everyone. It may very well be the most versatile, functional, and underappreciated of all exercise modalities.
Still it’s important to be pragmatic and appreciate it’s limitations. Some muscles and movements are best targeted with an external load.
Consider the following mirror pair of exercises:
Countertop or bar dips are among my favorite exercises. But they don’t offer a practical but heavy mirror opposite bodyweight “pull” to target the upper traps.
The practical solution is to pick up a barbell, dumbbell, or any anything sturdy and ergonomical enough to be lifted safely. That might mean a gym membership for some or a set of adjustable dumbbells like Nuobell or Trulap for others. But cheaper options abound. A gallon of plain old water weighs 8.34 lbs. Consider a 3 gallon (~25lb) or 6 gallon (~50lb) water container with an ergonomic handle. A sturdy duffel bag full of sand would pack even more punch and could be shouldered for squats, as well.
| Container (Gal H2O) |
Weight (pounds) |
Container (L H2O) | Weight (pounds) | Container
(Gal Sand) |
Weight
(pounds) |
Container
(L sand) |
Weight
(pounds) |
|||
| 1 = | 8.34 | 10 = | 22 | 1 | 13.6 | 10 | 36 | |||
| 3 = | 25.02 | 20 = | 44 | 2 | 27.2 | 20 | 71.8 | |||
| 6 = | 50.04 | 30 = | 66 | 3 | 40.75 | 30 | 107.6 |
This dry bag, at $7, could be partially filled with sand or water. It’s designed to keep water out—not in—so consider putting it inside a backpack or duffle bag with a strong handle.
This three gallon (up to 25lbs) container can be had for less than $10 at a local store
