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Health And Medical

Adam Peaty Reveals the 5 Exercises He Uses to Forge Podium-Topping Power

Men’s Health UK sat down with Adam Peaty prior to the Commonwealth Games. Before he suffered his first 100m breaststroke defeat since 2014. Before he’d been chastised on social media marketing for not taking the Games seriously enough, and before he’d shown just how much of a competitor he could be by winning the 50m breaststroke.

This is exactly what he said about his hopes, heading in to the competition.

“I’ve got no expectation when it comes to performance,” he said. “I’m just likely to arrive and see what my own body can do. I believe that is clearly a great spot to maintain. I’m not likely to put any expectation promptly or performance. Obviously, I wish to win. I arrive to each and every competition, and I wish to win. That’s what I tell myself each day. That’s why is me drive, so I’m not likely to sit here and go, ‘oh, I wish to get yourself a medal’. Because that isn’t me. I head to each and every event to win. And I’ll just see where my own body may take me.”

Questioning whether Peaty still has his will to win is comparable to questioning if the sun will rise each day or night will fall at night. It’ll, and he does.

The sheer level of work Peaty puts in guarantees that. Even prior to the Games, while Peaty’s foot was encased in a protective boot, he was putting himself through gruelling cardio sessions. After the boot came off he was back again to lifting such as a powerlifter, with 125kg squats and over 500kg leg presses on his agenda.

Peaty enjoys the task, both in and out from the pool. Here, he reveals the five exercises he favors probably the most. Unsurprisingly, they’re ideal for forging powerful bodies and much more powerful minds. You can’t accuse Peaty of lacking either.

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Dumbbell Press

How exactly to: Lie face through to a bench while holding two dumbbells at chest height. Press the weights up until your arms are fully extended. Then slowly spine to the starting position.

Peaty says: “I’d say benchpress normally, but I must say i benefit from the dumbbell press as you need to work each arm, you can’t escape with one arm being stronger and you also can’t escape without stabilization, and that means you need to work those tiny little muscles.”

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Back Squat

How exactly to: Together with your feet just-beyond shoulder-width apart and a barbell across your spine having an overhand grip, slowly squat down. Keep your mind up, back straight and buns out. Lower yourself until your hips are aligned together with your knees (a deeper squat could be more beneficial but obtain the strength and flexibility first). Drive your heels in to the floor to push yourself explosively back up. Keep form until youre stood up straight.

Peaty says: “It is possible to clearly see when people miss leg day and back squat is one particular that everyone tries in order to avoid, but it’s so excellent for you with regards to the complete body chain and the strength down the spine.”

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Leg Press

How exactly to: In the leg press machine position the feet shoulder-width apart on the platform. Push in to the platform until your legs are outstretched without locking your knees. Slowly lower, until your knees are in 90 degrees to the ground, then rebel to the beginning position during your heels.

Peaty says: “I must say i benefit from the leg press because it’s rather easy to do, you obtain that stabilisation nevertheless, you may also take the strain up as high as it is possible to. I believe I’m at 500kg on the website now, perhaps a bit higher.”

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How exactly to: Grab the handles of the pull-up bar together with your palms facing from you as well as your arms fully extended. The hands ought to be around shoulder-width apart. Squeeze your neck together, exhale and drive your elbows towards your hips to create your chin above the bar. Lower in order back to the beginning position.

Peaty says: “I’d say pull ups, but only bodyweight because I could execute a lot on bodyweight. It gets obviously very difficult when you’re considering 55 or 60kg. Someone must think of a machine that just eliminates the majority of the plates since when you can 3x20kg plates you have no leg movement. I don’t enjoy that because it’s awkward, but I really do like bodyweight, and it’s really really good for the back muscles and the shoulders.”

sled push


Sled Runs

How exactly to: Together with your torso almost parallel to the bottom, grip the sled together with your arms locked out. Drive the sled by marching forward as fast as you possbly can, bringing one knee around your chest as your other leg extends behind you.

Peaty says: “I like sled runs since it helps that snap on the hamstring nevertheless, you can also utilize it as a heavy-weight, anaerobic training thing or you should use it as a lightweight thing where one can hit that aerobic block. THEREFORE I think it is rather very helpful for power sports.”

Adam Peaty can be an ambassador of British sportswear brand Castore, wearing Castore’s SS22 collection on his journey to Commonwealth Games Gold. Open to purchase at

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