Best Bodyweight Training Exercises

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Best Bodyweight Training Exercises

Many people don’t understand the benefits of bodyweight training because, in every magazine you see, there are dudes in the gym working with weights. But, with all training, there is a regression and progression to all the exercises. For example, a regression for hanging leg lifts is doing a plank. The progression would be performing the movement with a medicine ball between your feet. Push-ups are a great alternative. Not only can you perform push-ups with different hand positions however you can also do them from a raised surface extending the range of motion for the shoulders and engage more muscle fibers. Here comes a list of best bodyweight training exercises.

Push-Ups

Push-Ups

Push ups not only forms up the chest, shoulders and triceps but is a great stabiliser of the torso and lower back. Can be done with the various hand, feet and raised positions. Push-ups variations such as EQI’s, Hindus and push-up plus are incredible rehabilitative exercises.

Bodyweight Squats

Bodyweight Squats

This basic movement has too many benefits. It can be a signal for ankle, hip and thoracic mobility, or it can be an incredible conditioning tool. Perform them with a wall to drill proficiency and technique or you can perform linked in a bodyweight circuit. You can also create a complicated linking with a movement like sprints, jumping or zig zag hops.

Pull-Ups

Pull-UpsPull-ups are one of the most versatile mass builders for your back. How to modify the Pull-Up.

  • Varying grip element.
  • Modifying linear movement; you can perform side to side movement, you can do a leg lift or l-sit with each rep
  • Overburden the movement with a bookbag between your feet.

Bulgarian Split Squats

Bulgarian Split Squats

I really like this movement because it not only works on muscle and leg strength, but it also improves hip mobility and knee solidity. If you have a bookbag with some books in it, you can grip it during this movement overhead, in a zearcher or a bear hug at the chest or out in front of you. Don’t forget, raising your front leg on a box will increase the scope of the motion for this exercise.  Also, an EQI in this posture is amazing for rehabbing hip and knee issues.

Ab Roll-Outs

Ab Roll-Outs

A more modification to a plank, this movement forces torso firmness for better movement and increased strength potential for complex, ground-based exercises. The difference between this movement and a plank is that movement of the upper body is active while the torso remains firm.  Many of you know that there are some pretty creative modifications to this workout in Combat Core. I propose an ab roller, but you can also use blast straps or gymnastic rings to mimic the movement.

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