WaterRower Original Series

BUT IT NOW:

From $1,099 /£1,099, waterrower.co.uk

Pros:

• Unique, aesthetic design
• Natural, fluid movement
• Numerous upgrades available
• Choice of types of wood
• Easy storage

Cons:

• Low seat and steep angled foot position
• High price with costly additions

Features: 3/5
Ease of use: 4/5
Home-gym friendly: 5/5
OVERALL: 4.5/5

The WaterRower is an unusual and beautifully designed take on the home rowing machine. It works your entire body in the same way a traditional rower would, but that is where the similarities end.

Rather than use air resistance, the WaterRower uses a unique water flywheel that mimics rowing on water. It’s remarkably realistic, too, and provides an immersive and enjoyable workout.

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WaterRower features

The design of the WaterRower provides a smoother pull than other rowers, as it reduces the jerkiness from a regular chain. It uses two rails for the seat instead of the more common one, which adds to its smoothness and stability. The sound of the water moving also provides a relaxing effect for almost meditative sessions.

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The WaterRower’s main frame is made from hardwood (you can choose between ash, oak, cherry and walnut). The oak and ash versions are the basic price, the Club version (rose and black stained ash) is £1,149, the cherry £1,249 and walnut £1,349. Each frame carries a five-year warranty and parts are also protected for three years.

At 2.09m long and 56cm wide, it’s easily storable in an upright position without taking up too much space. It weighs just over 30kg (66lb) without the water in the tub, and is comfortable to move around thanks to wheels at the heavy end.

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The included S4 performance monitor is fairly basic. You’ll need to upgrade to get Bluetooth connectivity

The WaterRower has a range of optional upgraded – including a 17in screen for games-based workouts, a power meter, Bluetooth connectivity and high-rise seat kit – but these are an additional cost.

Assembly is fairly simple, with the main components connected using a standard hex key. You simply have to add water to the tub and you’re good to row.

WaterRower disadvantages

The WaterRower design seats you very low to the ground, at just 30cm. That might make it difficult for people with limited mobility to get off the rower after exercising (though this can be improved with the high-rise seat kit). The angle of the foot straps is also quiet steep, meaning anyone with restriction around their knees or calves may feel added pressure.

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The standard model doesn’t come with any interactive rowing experience, and only has a simple console. You can programme in distance and time goals, but both are fairly basic. The standard WaterRower is more than £1,000, but if you can easily spend hundreds more on upgrades.

Should you buy a WaterRower?

Not only does the WaterRower provide a unique and realistic rowing experience, it is also easier to store upright than most rowers. And in terms of ergonomics and design it blows all other rowing machines out of the water. In fact it almost looks too beautiful to use, but that means it can become the centrepiece of your exercise space rather than feeling the need to stow it away after every use.

Overall it’s an excellent addition to any home gym and provides a challenging and enjoyable workout for all abilities. Though the design and water flywheel are its main selling points, it’s otherwise quite a no-frills machine – although there are plenty of options to upgrade over time.

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Wolverson Ski Trainer Mk2

BUT IT NOW:

£779.99 (not currently available in the US), wolverson-fitness.co.uk

Pros:

• Excellent workout for all abilities
• Mimics cross-country skiing well
• Can be wall mounted or used on a stand

Cons:

• Stand is a additional expense
• Basic display features

Features: 3/5
Ease of use: 5/5
Home-gym friendly: 5/5
OVERALL: 4.5/5

The Wolverson Ski Trainer mk2 is a robust cardio machine designed to simulate cross-country skiing, similar in design to the Concept2 SkiErg. Like its rival it provides a good full-body aerobic workout (though with a focus on the upper body).

That’s because the force required to pull is relatively low so you can do a large amount of reps, clocking up significant ‘distances’. Of course, it’s easy to add an anaerobic challenge by doing short, intense sprints.

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Wolverson Ski Trainer benefits

Operation is simple: just pull the handles as you would ski poles when skiing cross-country. The harder you pull down, the more resistance you create, as it uses a flywheel that traps the air and slows you down. You can use both hands to pull simultaneously or do alternate hands.

The Wolverson Ski Trainer can be mounted on the wall or attached to a stand, giving you flexibility in terms of where you can use and store it. Weighing only 37kg, it’s easy to move with two wheels at the rear, and the width of only 60cm means it doesn’t take up too much space – although you’ll need more than 225cm in ceiling height.

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Because of its open design it’s wheelchair accessible so is a useful option for people with leg injuries or adaptive athletes. Using the Wolverson seated still gives you as much of a workout as it does standing.

The Wolverton Ski Trainer can pair up with heart rate monitors, so you can monitor your work rate. Its display provides all the important information for monitoring progress such as speed, distance, time, calories, stroke rate and pulse. However, you can’t work out against a ski pacemaker like you can on the Concept2 SkiErg.

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Assembly is fairly easy, as only large pieces need to be connected via bolts and screws. It’s easier to have two people to connect the skier to the base, but it is manageable with one. Construction is simple but robust and reinforced the impression that the Ski Trainer will be a long-lasting investment.

Wolverson Ski Trainer disadvantages

The machine has a basic console, unlike most modern cardio equipment which tends to have touchscreens and visual programmes. You can select a few different options on the console, but the design is fairly simple. There’s no interactivity here for those who like a more immersive workout.

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The stand is an optional extra, but is necessary if you don’t want to bolt the machine permanently to the wall. Given its simple design it’s fairly expensive at £179.99 and if bought together with the Ski Trainer that’s the best part of £1,000. Still, with similar design and performance to the Concept2 SkiErg (the stand for which is also an optional extra), it’s a slightly cheaper option.

Should you buy a Wolverton Ski Trainer?

The Wolverson Ski Trainer provides challenging exercise for all levels and is very simple to use. It’s ideal for a home gym, as it can be stored away in the corner then wheeled out to use (if you have the stand). If you want to track your workouts and heart rate without diving too deep into data, it’s a solid choice.

It comes with a five-year frame warranty and one-year protection for parts or extra peace of mind.

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American Weights Curved Wooden Treadmill

BUY IT NOW:

$2,777, americanweights.co

PROS:

• Striking design
• Reduces impact on body due to curvature of belt
• Provides a better cardio workout than most treadmills
• Self-propelled, which allows you to work at your own pace
• Encourages a more natural running style

CONS:

• Expensive
• No set programmes
• You can’t change resistance
• Difficult to maintain constant speed

Features: 2.5/5
Ease of use: 3/5
Home-gym friendly: 4.5/5
OVERALL: 4/5

The American Weights Curved Wooden Treadmill a world away from most sleek, black functional treadmills on the market. It’s a delightfully designed machine that looks more like a work of art than a piece of cardio kit. It’s elegant, minimal design would create a centrepiece in any gym, fitness studio or home setting. Which is all very well – but does it deliver in the workout department?

American Weights Curved Wooden Treadmill features

The self-propelled treadmill provides a different running experience to typical electrically powered belt treadmills. That’s because you’re the power behind moving the belt. When going for a regular run outdoors, you have to generate force into the ground to propel yourself forward, known as ‘ground force reaction’. And that’s the idea here.

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On motorised belt treadmills, you’re taking your feet off a moving surface repeatedly and therefore not generating the force needed to move your body forward. With a curved self-propelled treadmill you have to put some force though your legs to move the belt. This makes it more similar to the running biomechanics you’d use outdoors.

It’s estimated you use approximately 30% more energy on a curved self-propelled treadmill than on a motorised one. It also requires increased balance and coordination.

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The design of the Curved Wooden Treadmill means you’re striking the surface at a slight angle, too, which creates less impact on your body and therefore less stress, especially through the knee joints. The belt on the treadmill moves faster the further you stride forward, and less as you land centrally. It provides a more natural feel for runners, and a more challenging workout for people looking to burn more calories.

If you’re new to using a curved, self-propelled treadmill there are bars to support you, which you’ll rely on less, the more confident you become.

Providing all the power yourself on a manual curved treadmill means a more effective workout

American Weights Curved Wooden Treadmill areas for improvement

The curved treadmill creates more of a challenge when it comes to mastering the technique of the belt system than with a motorised treadmill. That’s due to constantly having to generate the belt’s momentum.

Most beginners are unsure where to stride out to, and there’s a natural instinct to shorten your movement to prevent falling. Therefore, using any self-propelled treadmill can take longer to get used to. And the American Weights treadmill is no different.

It’s also difficult to maintain your speed when running, as you have to continually stride forward. Slowing down because of a mis-stride results in your speed reducing dramatically. But again this is true of any manual treadmill design.

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The display unit is very basic, too, with only time and distance functions, plus a few simple programmes. There are no touchscreen programmes to follow or virtual pacemakers to follow.

The Curved Wooden Treadmill is quite noisy, especially when running. Unlike some motorised treadmills, which have a flexible spring system under the belt, the curved treadmill doesn’t. On this model, the belt doesn’t provide any added resistance, which other curved treadmill do, so it’s pretty loud when in use.

The unit is also very heavy and needs a few people to unbox and lift into place. Although it has wheels at the front and can be tilted to move, it’s quite heavy and awkward, so it’s difficult to store away and can’t fold up like other treadmills. However, once unboxed, the treadmill just requires the handles and electronic display to be attached, so that part’s simple at least.

Is the American Weights Curved Wooden Treadmill worth buying?

If money is no object, yes. It encourages a more natural running technique than conventional treadmills, and its striking design will elevate any home gym. However, beginners are likely to be better suited to a more run-of-the-mill treadmill design. Also those looking for greater inbuilt programming or fitness tracking options should probably look elsewhere.

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Swiss balls are dotted around nearly every gym in the world – usually gathering dust in the corner. Who knows, you might even own one.

But are these big, bouncy inflatables just a gimmick, or a genuinely useful training tool?

In the late 90s to early 2000s, leisure centres and exercise videos across the world were invaded by very large, bouncy balls.

Initially used by physiotherapists for rehabilitation, they quickly became mainstream.

Why? Because Swiss balls are an excellent tool for developing functional, ‘real-world’ strength.

Related: Get fit in 15 with this quick Swiss ball workout 

With a machine and even many free weight exercises, you can only move in one direction and therefore only recruit the main muscle groups.

Swiss ball exercises, however, enable you to work the prime movers, plus all the stabiliser muscles that support the movement.

What is that important? Your body only uses what it needs to when exercising. Training mainly on machines may increase your muscle mass or strength, but it will be to the detriment of your stabilisers – ultimately making you weaker on free weight exercises.

It’s like putting a bigger engine in your car but not upgrading your brakes or suspension. When required to go faster or lift heavier, the brakes and suspension could be out of balance and cause a crash or an injury.

The following Swiss ball exercises can help you work key muscles – predominantly the abs – as well as all the smaller stabiliser muscles surrounding them…

Best Swiss ball exercises

Swiss Ball Crunch

Target areas: Abs, lower back

• Lie on your back over the Swiss ball with your fingers by your ears.
• Place your tongue in the roof of your mouth and roll your neck forward into your chin.
• Pull your stomach muscles in and lift your head and shoulders off the ball.
• Pause at the top, then slowly lower.

Coaching cue: Make it harder by holding your arms straight behind your head.

Swiss Ball Crunch Twist

Target areas: Obliques

• Lie on your back with your fingers by your ears.
• Tuck your chin into your neck and pull your stomach muscles in.
• Lift your head and shoulders off the ball while rotating the right elbow to the left-hand side of your body.
• Pause at top, then slowly lower. After designated number of reps, swap sides.

Coaching cue: Try not to lead with your elbow, but pull from your stomach. Imagine your upper body is fused together.

Swiss Ball Decline Plank

Target areas: Abs, lower back, glutes

• Place your feet on the ball and your hands in a press-up position.
• Suck your belly button into your spine to maintain core activation.
• Ensure your back doesn’t bow, as that will recruit incorrect muscle sequences.

Coaching cue: To make it harder, move your feet closer together.

Related: Dumbbell and swiss ball abs workout to try at home

Swiss Ball Jackknife

Target areas: Abs, lower back, shoulders

• Place your ankle on the ball and your hands on floor in a press-up position with your elbows locked out.
• Draw your belly button in towards your spine.
• Maintain a flat back posture.
• Pull your knees in towards your chest, hold, then slowly return.

Coaching cue: Move your hands closer together to make it more difficult.

Swiss Ball Jackknife Twist

Target areas: Obliques, lower back, shoulders

• Place your ankle on the ball and your hands on the floor in a press-up position, with your elbows locked out.
• Draw belly button towards spine.
• Maintain a flat back posture.
• Draw your knees diagonally from the right side to the left hip.
• Once you’ve completed all reps on one side, switch.

Coaching cue: Balancing on your toes on the Swiss ball increases the challenge.

Swiss Ball Pike

Target muscles: Abs, shoulders, hip flexors

• Begin in a press-up position with your toes on the Swiss ball.
• Bring your hips up to the ceiling.
• Maintain good back posture.
• Slowly lower back down.

Coaching cue: Do one leg at a time to make it harder.

Swiss Ball Plank

Target areas: Abs, shoulders, glutes

• Place your elbows on the Swiss ball and your feet hip-width apart on the floor.
• Keep your back flat and your hips in line with your body.
• Hold for as long as you can maintain good postural alignment.

Coaching cue: Close your eyes to make it more challenging.

Swiss Ball Roll-Out

Target areas: Abs, lower back

• Place your elbows on the Swiss ball and your feet hip-width apart on the floor.
• Keep your back flat and your hips in line with your body.
• Push your elbows upwards.
• Hold, then draw them back to starting position.

Coaching cue: Try to draw out your name with your elbows for an added challenge.

Swiss Ball V-Up 

Target areas: Abs, glutes, hip flexors

• Lie on the floor with the Swiss ball between your feet.
• Maintain tightness in your core.
• Lift your legs and your arms upwards.
• Hold at the top, then slowly lower.

Coaching cue: If too difficult, bend your knees to shorten the lever.

Swiss Ball Press-Up

Target areas: Abs, chest, glutes 

• Begin with your hands shoulder-width apart on the Swiss ball and your legs on the floor.
• Bend your elbows to slowly lower your chest until it touches the ball.
• Pause, then push back firmly.

Coaching cue: To add variety, press-up sideways by bending towards one direction for one set and the other for another.

Swiss Ball Lateral Crunch

Target areas: Obliques

• With your feet anchored against a support, place your hips sideways onto the ball.
• Have your hands gently resting behind your head.
• Keep your body side on, then contract upwards as high as you can go.
• Pause, then return slowly. Change sides after set number of reps.

Coaching cue: Make it harder by holding your arms straight overhead.

Swiss Ball Glute Bridge

Target areas: Glutes, hamstrings, lower back

• Lie on the floor with your heels on the Swiss ball.
• Lift your hips off the ground, pushing them upwards.
• Keep your back flat and aligned throughout the movement.
• Slowly lower to the start position.

Coaching cue: If you feel the exercise too much in the hamstrings, stretch them out in-between.

Swiss Ball Hamstring Curl

Target areas: Hamstrings, glutes, lower back

• Lie on the floor with your feet on the Swiss ball.
• Keep your hips up and draw your knees towards your chest.
• Pause, then slowly return.

Coaching cue: Change the angle the knees are pulled in – i.e. both inwards or outwards – to hit the three different hamstring muscles.

Swiss Ball Cossack Squat

Target muscles: Hip adductors, quads, glutes, hamstrings

• Stand upright and place one foot on the Swiss ball.
• For the foot that is on the floor, maintain alignment especially during movement to prevent your knee dropping inwards.
• Hinge your hips back, while maintaining a flat back.
• Drop as low as you feel comfortable, then push back up to the start.
• As you get more comfortable with the movement, you can descend lower into the squat.

Coaching cue: Fix your eye on one spot in front of you to maintain balance.

Words: Nolan Sunnassee, personal trainer and strength coach (evo-fit.co.uk)

RELATED CONTENT:

1. Dumbbell and Swiss ball abs workout
2. Get fit in 15 with this quick Swiss ball workout
3. 20-minute bodyweight abs workout to do at home

The post Swiss Ball Exercises To Target Abs & Improve Full-Body Strength appeared first on MensFitness.