In a new video on the Athlean-X channel, trainer and strength coach Jeff Cavaliere C.S.C.S. lists 10 equipment-free calisthenics exercises which he believes everybody would benefit from adding to their workout routine.
#1 Pullup
This classic upper-body move is something that Cavaliere recommends in several of his video, and for good reason. “The unique benefit of commanding your body in space in a vertical pulling environment is going to make this one worthy of being included in any back workout that you do,” he says.
#2 Chinup
When performing the chinup, Cavaliere advises against keeping your body too close to the bar: “Introducing some distance from the bar is going to create an almost curling effect of your body up to the bar.”
#3 Pushup
When doing pushups, it’s not necessarily about the number of reps you can churn out, but rather, the difficulty of the variation you’re performing. Cavaliere recommends finding a version of this move which will challenge you while doing it to failure.
#4 Slick floor bridge curl
This is a more inventive move which enables you to engage the posterior chain, combining the hip flexion you’d see in a hip thrust with the knee flexion you’d get in a leg curl.
#5 Reverse hyper
This move strengthens the glutes and the lower back, and also gets the glutes and hamstrings to work together. “If you can increase the strength of your hip extenders, you’re going to have an easier time driving the bar off your chest at the bottom of a bench press,” says Cavaliere.
#6 Dead hang
This isn’t exactly the most dynamic exercise, but Cavaliere still strongly recommends including it in your workout. Not only does it help to build grip strength and shoulder stability, but it also provides an opportunity to test your “mental toughness.”
#7 Hanging ab raise
“Whether it’s with legs straight or the knees bent, somehow you need to still incorporate these into your routine, regardless of whatever fancy ab exercise machine you might have access to,” says Cavaliere.
#8 Handstand pushup
“This is one of the best ways to overcome a labrum issue because of the beneficial compressive stresses that we get by doing some variation of a handstand press,” says Cavaliere. “It’s the compressive stress in the close chain environment that’s leading to the coordinated development of the delts, with the all-important, often neglected scapular stabilizer muscles that make this thing as good as it is.” If you struggle to perform a handstand pushup, he suggests starting with a pike pushup variation.
#9 Inverted row
“If you can attack the bar on a pulling exercise with your sternum, you can get into more effective scapular retraction,” says Cavaliere. “This is a great bodyweight compliment.”
#10 Dips
The dip is a great way to drive strength and muscle development in the chest, shoulders and triceps. “It’s simply a bodyweight beast when it comes to pushing exercises,” he says.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Comments are closed.