Hockey is an exciting sport that requires strength and agility. One way to improve your hockey skills is by doing body lifts with hockey pucks. This exercise helps to strengthen your core, upper body, and grip, which are essential for effective body checks and stick handling. Here are five supporting facts about how to do a body lift with hockey pucks:
1. Choose the Right Hockey Pucks: Make sure to use regulation size hockey pucks for this exercise. Using pucks of different sizes or materials can affect the difficulty and effectiveness of the body lift.
2. Start with a Stable Base: Find a sturdy platform or elevated surface that can comfortably support your weight. This can be a weight bench, plyometric box, or even a stable chair. The higher the platform, the more challenging the exercise will be.
3. Position the Puck: Place the hockey puck on the ground or platform beneath you. Ensure that it is positioned centrally, as this will help distribute the weight evenly and enhance your stability during the lift.
4. Assume the Proper Position: Position yourself facing down with your hands on either side of the hockey puck. Your body should be in a straight line from head to toe, and your feet should be elevated off the ground.
5. Execute the Body Lift: Engaging your core, upper body, and grip strength, lift your body off the ground, using the puck as your base of support. As you lift, make sure to keep your body aligned, avoiding any sagging or arching. Hold the lift for a few seconds before slowly lowering your body back down.
1. How many body lifts should I do?
It depends on your fitness level. Start with a number that challenges you but is manageable, such as 3 sets of 8-10 reps. Increase the number of lifts gradually as you get stronger.
2. Can I use different props instead of a hockey puck?
While using a hockey puck is recommended, you can substitute it with other objects of similar size and weight, like small dumbbells or weighted plates. Just ensure they are stable and safe to use.
3. Are body lifts with hockey pucks suitable for beginners?
Yes, body lifts can be done by individuals at any fitness level. Beginners can start with a lower platform height and fewer reps, gradually progressing as they build strength and stability.
4. What are the benefits of doing body lifts with hockey pucks?
This exercise targets multiple muscle groups simultaneously, including the core, back, shoulders, and arms. It helps improve strength, stability, and grip, which are crucial for hockey players.
5. How often should I do body lifts?
To see progress, aim to incorporate body lifts into your workout routine 2-3 times per week. Allow at least a day of rest in between sessions to allow for proper recovery.
6. Can body lifts with hockey pucks be done at home?
Yes, this exercise can be done at home or any other suitable location. Just make sure you have a stable platform and enough space to perform the exercise safely.
7. What if I can’t lift my body off the ground?
If you struggle to lift your body off the ground, start with elevated plank holds or modified body lifts using your knees as a base. As you build strength, gradually progress to full body lifts.
Body lifts with hockey pucks are a beneficial exercise for hockey players looking to improve their strength and stability. By following proper technique and gradually increasing the difficulty, you can effectively enhance your performance on the ice. Remember to start at your current fitness level and progress gradually to avoid injury and maximize results.