I wanted to put together a solid post about bodyweight training.

Many people don’t realize the benefits of bodyweight training because every magazine you see, there are dudes in the gym hitting weights.

But

With all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank.  The progression would performing the movement with a med ball between your feet.

Another example would be a bench press.  Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.

Push-ups are a great alternative.  Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.

Bodyweight Training Benefits:

1. free
2. versatile, many different variations
3. can be done anywhere
4. improves movement
5. improves relative strength
6. can improve reactive strength

Here Are My Top 5 Bodyweight Movements

Which ones did I miss?  Leave a comments with your favorites!

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Here is a video of some unique step-up squat variations.

VERSIONS
1. Standard – Straight down with back leg, focusing on driving through lead leg
2. Extended Back Leg – Creating more of a hip dominant movements, increasing hip strength mobility
3. Extended Back Leg onto FOAM – Creating more of a hip dominant movements, increasing hip strength mobility, forcing all the focus on the lead leg, negating driving off back foot

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Here is the video that I promised for this previous post located here:

http://www.dieselcrew.com/tire-flipping-modification/

It is not hard to incorporate strongman training techniques in your athletes programs, but you have to make sure the technique is right.

Otherwise, the benefit will not outweigh the risks.

Key points:

– Do not deadlift the tire
– Keep arms straight
– Hips back
– Drive through the tire
– Do not deadlift the tire

If you are TOO CLOSE TO THE TIRE when flipping (i.e. deadlifting the tire) when you STAND UP you are in a bad spot and have to wrestle with the tire with your biceps. Also, a more athletic position starts with your hips back (in about a 45deg angle) and driving forward.

The video also demonstrates a quick way to modify a tire to make it easier for younger athletes or for tires with bad tread and low profiles.

Smitty