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The best bodyweight exercises



The Question

What is the best exercise in body weight that most people DO NOT use?

Thoren Bradley – Natural Bodybuilder, Strength and Conditioning Trainer

Wide Grip Pull-Ups are Rarely and Never Made With this extra challenge you are much more difficult.

Yes, we understand it. Pull-up is one of the most important exercises for a good strength-to-weight ratio. The real problem, however, lies in the execution. Most average rats have not made it yet. Why? Maybe because they do not spend enough time on it.

It never fails that people give up traditional pull-ups or pull-ups when they are focused on following the pump, hunting high-paying numbers, or just getting bored with the idea that it's an exercise in body weight , Maybe it's just not challenging for you because you can repeat with strict form 1

5 in a row (even if that's rare).

Whatever the reason, here's a challenging twist on your lats as you try to get more than a handful of quality reps. Even those who have mastered muscle gain will fight a broad pull-up as they slow down. Follow these steps:

  1. Decelerate the negative and aim at your eccentric for at least 4 seconds.
  2. Jump up at the last repetition after a fall and then settle as slowly as possible with strong, slow movements.
  3. If you have found a failure, keep the tension on your lats down and pulsate a few quarter cycles to really damage the fibers. I will see the development as never before. – Thoren Bradley

    TJ Kuster – Strength and Conditioning Trainer

    The forward and backward squat hop.

    If you are a lifter, you may be able to do a few bodyweight squats, so this should be manageable for most (at least the forward variation.)

    This has the additional difficulty of a small plyometric movement and teaches your body Use the stored elastic energy in the gluteal muscles and thigh muscles on the bottom of the squat to "hop" up. Although squat-hop advancement is relatively natural, backward movement is a very unnatural movement that requires a lot of proprioception, balance, and coordination to successfully complete the movement.

    Here's how it's done:

    Be sure to land on the bale before transferring your weight to your heels. When your heels are planted, push your hips back and pull your knees out, just as you would do a normal body weight.

    Hold up your chest and keep a strong flat back so that you use your legs and do not rely on them to lower your back to get you through the movement.

    The goal of this movement is not to jump as high as possible, but to keep every squat jump smooth so that one jump passes directly into the next.

    Destroy your body weight with a leg weight. Try to complete 3 laps of 10 yards forwards and backwards without pausing. – T.J. Kuster

    Paul Carter – strength and bodybuilding coach

    The triceps extension in body weight.

    Try to develop a little shoulder flexion to really get a nice stretch of the triceps. I've seen people doing this more in the nose or forehead, but this version will be a bit heavier at the elbows because you usually have to stop by the elbow joint. However, if you bring in more shoulder flexion, your elbows will not take up so much play.

    These are even better if you've made high-wire pushdowns with a total of 100 to 150 reps. – Paul Carter

    Nick Tumminello – strength coach and author

    The one-armed push-up.

    Why? Because it is a full-body pushing exercise that creates the force between the shoulder and the opposite hip (through the torso), it is responsible for walking, throwing, hitting, etc.

    Most lifters and athletes do not do this because they just are not strong enough. That's exactly why I should recommend them. Not to mention that many who try to do it very badly. However, it is not hard to learn and there is even a guide so there is no reason to miss it. – Nick Tumminello

    Corey Davis – Strength Coach

    The L-Sit handle.

    It's incredibly simple, does not require a ton of equipment, is easy to modify and illuminates your core and your triceps. Do not confuse easy; The L-Sit grip is brutal and shows all the weaknesses that you have on the upper body and core.

    To do this, place two parallel bars shoulder width apart and interpose. Push your hands in parallel to lift your hips off the floor and extend your legs forward, making an angle of 90 degrees or an L. Hold this position for as long as possible without your legs falling down. If you have not practiced this type of exercise, it will not take very long.

    You do not have access to parallels? Try a pair of plyo boxes or a pair of benches. Any pair of things that can hold your body weight should be okay, as long as they are not moving out from under you.

    If the L-Sit hold is too hard, push your knees toward the chest and stability will create that position before you try the more advanced version. – Corey Davis

    Andrew Heming – strength coach and professor

    Body weight on the face.

    Initiate the movement by pulling back on your shoulder blades. Let your arms turn from the outside so that you end with your hands at the temples.

    Keep your repetitions rhythmic and maintain the connection between mind and muscle with your upper back. Change as needed by moving your feet back so that your body is more vertical. The more vertical you are, the easier it gets.

    You can do this with suspension straps (rings, TRX, etc.) or with a rope hanging from a rod in the Squat rack or Smith machine.

    Why are you doing?

    • Face pulls target the smaller, weaker muscles of your upper back: mean traps, rhomboids, posterior deltoids, and external rotators. When these muscles are strong, they improve your posture, your shoulder health and your bench presses. Remember that your chest will get bigger as the shoulders are pulled back!
    • Built lats are known to make the coveted V cone. However, they are also internal rotators. When they overpower the upper back, they pull you into a bad posture. Face pulls reduce lats involvement so you can hammer your upper back.
    • The straps are easy to set up.
    • Since you do not distract from standing (as with traditional face-pulls), you get better upper back isolation.
    • Most lifters tend to make them light with ribbons or cables. While this is far from a maximum effort exercise, you do not want to waste your time moving through the exercise. Of course, if you need to lift your own body, you will work harder if your survival mechanism starts (ie, you do not want to fall to the ground by nature). – Andrew Heming

    Drew Murphy – personal trainer and gym owner

    Low repetition pull-ups.

    Pull-up is one of the most popular exercises in body weight that exists. Everyone wants to, and once they are able to do so, most people tend to make progress by trying to be more and more consecutive.

    While this is not always a poor model of progress, this approach poses a significant risk. The hunt for a higher number of repetitions often leads to sloppy form and lousy tuners that are repeatedly executed.

    If your priority is always set to the number of repetitions, never give the time required to complete the exercise properly, and never take out all the benefits it offers. The quality of repetition should always take precedence, which is why I often recommend less pull-ups per set, not more.

    Before you perform multiple pull ups, you must first demonstrate the ability to perform a single rigorous pull-up a consistent basis. If you have a single stringent pull-up, make sure that every subsequent repetition you add is exactly the same as the previous one. If at some point during a set you notice that your form starts to waver, you have gone too far.

    After you've developed the power to make clean double-digit pull-ups, there are still reasons to do so at low reps. My two favorite ways to challenge pull-ups with low repetitions are pauses and tempo. Properly used, these two methods are great for rejuvenating your muscles.

    Here are four pull-up variations suitable for sets of 1-5 repetitions:

    Breaks are ideal for:

    • Familiarizing positions
    • Strengthening breakpoints
    • Acceleration and deceleration building up different points
    • Keeping the muscular strength of the muscles under tension for a long time (TUT)

    A slower pace is particularly well-suited for:

  4. ] Body control
  5. Recruitment of motor units
  6. TUT – Drew Murphy [19659045] Tom MacCormick – personal trainer, online coach

    Swiss leg curls, also known as the supine position of the hip with leg curls – short SHELC. 19659005] You probably do not do that because you think they look simple. You are in for a shock if you try them!

    This exercise has been invaluable to many of my online customers. Most of them train in their home gyms and we have to put together workouts around the available equipment. This is generally limited to dumbbells, dumbbells and bodyweight exercises. You simply can not fill your garages with all the machines you see in Globo-Gym. While dumbbells and dumbbells perform well in almost any movement pattern, they are not ideal for a full thigh workout. The thigh muscles have two functions:

    1. Hip extension
    2. Squat

    Dumbbells and dumbbells are perfect for training hip extension with movements such as Romanian deadlifts and good morning. However, they are not a good choice for knee flexion. With the ball you can train this function of the thigh muscles, without needing a ton of space or having to spend thousands of dollars.

    This exercise is great because it treats the hamstrings during knee flexion, but if done properly, you must wait for hip extension (the other function of the hamstrings). This allows you to bring the thigh muscles into a shortened position and challenge them in that area.

    When you follow these steps, you think, "heels in and hips up." Hold the tip contraction firmly and squeeze your buttocks muscles together. I usually program these for 3 or 4 sets of 12-15 reps with a 60 second break in between. The hammer pump that delivers this is unbelievable!

    If you've gotten really good at it, you can do one leg at a time. The one-leg version is certainly not too easy! – Tom MacCormick

    Eric Buratty – Health and Fitness Coordinator

    Hinge pushups.

    Everyone loves traditional pushups, but there are only a handful of people who can use the power of hinge variation. This means rocking from a lower plank at the bottom of your standard push-up before returning to full lock. You build up all the physical strength, a superhero core, and get a nasty tricep pump when you practice them.

    To optimize the benefits of this exercise, you have several options for including it in your exercise program: [19659079] If you are a beginner or already have shoulder problems, you should do this at the end of your lower repetition training preferably after pushing and pulling overhead.

  7. If you are advanced or are already well advanced than the average shoulder health, you have more latitude. Try to turn this movement into an activation tool at the beginning of your workout – or as a hypertrophy movement or stamina core instrument when you perform it as a superset with another move.
  8. If you've mastered them, think about them as access to bigger and better bodyweight exercises like hinge dips and the ultimate expression of fluid pressure, the muscle-up. – Eric Buratty

    Jason Brown – Programming Director at Box, Strength Trainer

    Not enough people go through the pull-up.

    Sure, not EVERYONE can do a chin-up bar pull-up, but those who can not put on clothes you can not put enough into their programming.

    It's easy to scroll through social media and see lots of people performing direct biceps work, but the pull-up for the upper body is what the squat is for the legs. Your direct biceps work is NOT a single place, and replacing the former with the latter just does not make sense.

    The pull-up should be a non-negotiable move in your programming if you can not hurt them.

    Here are some points to keep in mind:

    • Use different grip variants (pronated, neutral, supinated) and widths to execute them several times a week. This changes joint angle and main movements and avoids joint problems caused by overstressing. Once the pull-up strength has improved, you can let the variation flow from chest to bar into the mix.
    • If pull-ups are not your strength, aim for 20-25 repetitions. Vary your repetition ranges and stay away from total failure. You can slowly start to increase the volume as you improve. This can also be done as a cluster set that uses intra-set rest to increase the nerve drive, volume, and efficiency of your sets.
    • Use a dive belt for added resistance. This way you can work with maximum power and speed. In this case, you should have at least 12 rigorous tank reruns before adding extra load.
    • If you make a total of zero pull-ups a week, start with one session a week and then slowly increase your frequency. Increase your frequency after the first 3 weeks. If you have multiple pull-up sessions per week, you should have at least 48 hours to spare.

    The pull-up is the king of upper body pull exercises, so expect a new arm development to start recording it regularly. In addition, the pump that you will experience is simply fantastic! – Jason Brown


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