May 2, 2014
If you’re looking for a piece of equipment that is effective, efficient, versatile and simple, look no further than the slider. This simple tool is portable, is great if you don’t have access to a gym, and can be used in a variety of ways to challenge the entire body.
There are many brands out there when it comes to sliders—HavykSliders, Valslides, purple gliders, furniture sliders from your local Bed, Bath & Beyond, paper plates…the list goes on. Depending on your goals and the surface you are working with, I may recommend one option over another.
Here are some of my top slider movements:
Upper body: Push-up Variations. With the sliders under your hands, move one or both hands in a variety of directions while performing a push-up.
Lower body: Lunge Variations. Using one slider under the moving foot, perform reverse and lateral lunge variations.
Torso: Ab Exercises. With each foot on a slider, perform knee tucks, pikes and seal walks.
Here's a simple three-movement routine that targets the lower body, upper body,and torso.
Doug Balzarini, C.S.C.S., MMA-CC, is the owner of DB Strength, which provides fitness training, education and resources. He is the strength & conditioning coach for Alliance MMA, where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson & others. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach & operations director for Todd Durkin Enterprises (TDE).
He has completed graduate work in Biomechanics at SDSU & has obtained multiple certifications: ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, EFI Gravity instructor training, LIFT Sandbag Certification, & FMS training. He has produced 2 DVD projects on strength training for combat athletes, appeared in many fitness videos/articles, & was a coach on “The Ultimate Fighter” FOX TV show in 2012.
For more information please visit www.dbstrength.com.