What's up, guysé Jeff Cavaliere, AthleanX . If you're a serious lifter, no doubt by nowyou've figured out that bodyweight training deserves to play a part in your overall trainingpicture. However, what a lot of people don't realizeâ€“ athlete or not â€“ one of the most important aspects that you could apply to your bodyweighttraining is explosiveness. Today I wanted to show you seven of the bestexplosive bodyweight exercises that you could do anywhere that you need to start incorporatingand guess whaté Even if you're a beginning I'm showing youa way to work your way up so each one of these
exercises is going to have a little bit ofan easier version â€“ not easy â€“ a little bit easier than the one I show you so youcan have somewhere to start and work yourself toward. Now, one disclaimer: we all know those bodyweightexercises are pretty damn impressive looking, but the number of people that can actuallydo them are very little. Like a superman pushup, or a clapping pullup. If you can't do these there's no use of tryingto do them. You're going to wind up either hurting yourself, or maybe squeezing out onerep, or two reps and that's not enough to
cause a change. I want to give you guys practical exercisethat you're going to be able to use starting now. So, let's get this list rolling. Thefirst exercise up is a power plank up. It's great for building upper body explosivenessand tying it in with your core. Remember, bodyweight exercise are almost always goingto rely on the strength of your core. This is no different. You have to get yourself from an on toes position,on your elbows and explode up in one move to try to land up on your hands. Again, youneed the stability of your shoulder so it's
a great workout for building that, but youalso need the strength of your upper body, your triceps, your chest, and of course thecore strength and stability to get up here. If you can't do this just yet, don't worry.Come down onto your knees and start building up the ability to explode from there. As youget stronger you'll be able to get up on your toes and keep the progression going. Now don't be confused by this second exerciselinking back to that clapping pullup. There's a big difference here. This is an underhand,this is a chinup position and we're just doing a plyoversion.
The real value of doing a plyochinup isthat you want to be able to release the bar by building your pull through strength. Yousee, people think about just pulling to the bar, but in order to build true, upper bodyexplosiveness you have to be able to have the ability to pull through the bar. This is what a plyochinup does. By havingus in this underhand position we get a little extra help from our biceps and we get thatreally good eccentric when we grip the bar to kind of slow ourselves down. If you can't do this extreme version of thisthere is a step down version that involves
just one arm. Now, you're probably thinkingquot;One arm is going to make it harderquot;. No. One arm stays on the bar, that's controllingyou, then you let go with the other arm and now you're basically doing the eccentric onthat one side with the assistance of the arm that's still in contact with the ground. Tryit. You'll see the difference. It's a little biteasier and you're obviously going to want to work on each side individually until youbuild up the strength to be able to release the bar entirely. Next we hit the lower body. This one with the glut, hamstring, singleleg plyobridge. I love this exercise. It
Glute Medius The Weakest Muscle in Your Lower Body
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm going to show you today how to addressthe most underdeveloped, weakest muscle in your lower body, bar none. By doing so, we're going to help to improveyour big lifts. Like the squats, dead lifts, and certainlyany single leg activity because the muscle group that we're talking about here todayis the glute medius. Unless you're having a concerted effort inyour programming to train this muscle, you're
probably not doing it and you're leaving yourselfexposed to a lot of other damage down the kinetic chain. Most of that in the knees because we knowthat if you have weakness and instability up at the hips it's going to affect the positionof the knees and that most often will result in too much torque, and pain, and injury inthe knee. So what we can do for the glute medius is,we can do this in a lot of different ways. The first way to do it is to get up here againstthe wall, okayé Lift up your leg here.
This is not the leg we're actually workingbecause in order to get the glute medius, what we want to be able to do is abduct thehip straight out to the side. Now, when we do a closed chain it looks alittle different than it would traditionally as people know as abduction of the hip. This way. Straight out to the side. Well, when we do with our foot fixed on theground and you drop the hip out to the side, you're actually squeezing in.
you can see if I kept it going it's not differentwith the hip ending up out here on the outside of my body. So you will just allow yourself to get lazy. Drop down to the side. Allow your hips to drop down in this direction. The only thing that can actually bring themback up now if you do this right is the contraction right here of the glute medius, leaving itstraight across. Sideways.
You should feel it tightening right here inthe hip. Right in the butt. You come straight across and you try to liftyour hips up even a little bit more at an angle this way. You feel the squeeze, you let it drop andget lazy. Feel the squeeze, let it drop and get lazy. If you can't do 20 of these in a really slow,contracted way, squeezing every single time without the burn becoming something you can'teven tolerate, then you really, really have
weak hips. Even doing exercises like the squat when you'rebeing told to keep your knees out as you go down is going to become very difficult foryou and is going to be somewhat problematic when you try to keep your knees healthy whenyou're doing squats. But you guys know that there's different levelsfor different people. We can make this more difficult by addingsome resistance. So if we find that our athletes are strongenough in the bodyweight version then we add the ball.