Bodyweight-Strength-Training-Anatomy

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Library of Congress Cataloging-in-Publication DataContreras, Bret, 1976-Bodyweight strength training anatomy / Bret Contreras.pages cm1. Bodybuilding--Training. 2. Muscle strength. I. Title.GV546.5.C6552013613.7'l3··dc232013013580ISBN·lO: 1·4504·2929·7 (print)ISBN·13: 978·1·4504·2929·0 (print)Copyright © 2014 by Bret ContrerasAll rights reserved. Except for use in a review, the reproductionor utilization of this work in any form or by any electronic,mechanical, or other means, now known or hereafter invented,including xerography, photocopying, and recording, and in anyinformation storage and retrieval system, is forbidden without thewritten permission of the publisher.This publication is written and published to provide accurate andauthoritative information relevant to the subject matter presented.It is published and sold with the understanding that the author andpublisher are not engaged in rendering legal, medical, or otherprofessional selVices by reason of their authorship or publicationof this work. If medical or other expert assistance is required, theservices of a competent profeSSional person should be sought.Acquisitions Editor: Tom Heine
Developmental Editor: Cynthia McEntireAssistant Editor: Elizabeth EvansCopyeditor: Annette PierceGraphic Designer: Fred StarbirdGraphic Artist: Kim McFarlandCover Designer: Keith BlombergPhotographer (for cover and interior illustration references): NeilBernsteinVisual Production Assistant: Joyce BrumfieldArt Manager: Kelly HendrenAssociate Art Manager: Alan L. WilbornIllustrator (cover and interior) : Jen GibasPrinter: United GraphicsHuman Kinetics books are available at special discounts for bulkpurchase. Special editions or book excerpts can also be created tospecification. For details, contact the Special Sales Manager atHuman Kinetics.Printed in the United States of America10 9 87654321The paper in this book is certified under a sustainable forestryprogram.Human Kinetics
Page 3: Bodyweight StrengthTraining Anatomy
Page 7 and 8: ContentsPrefaceAcknowledgmentsChapt
Page 9 and 10: PrefaceBecause you're reading this
Page 11 and 12: • Fitexercisers who do a lot of t
Page 13 and 14: AcknowledgmentsI would like to than
Page 15 and 16: performing. But what about pulling
Page 17 and 18: the apparatus with precision. I wat
Page 19 and 20: Chapter 2ArmsTalk to any teenage bo
Page 21 and 22: Figure 2.1 Biceps brachii, brachial
Page 23 and 24: Exercising the ArmsThe arms are wor
Page 25 and 26: Muscles InvolvedPrimary: Triceps br
Page 27 and 28: 3. Lower to starting position under
Page 29 and 30: Safety tip Use a secure rafter or c
Page 31 and 32: Narrow Triceps Push-Up-.-""'"Execut
Page 33 and 34: People who struggle with regular na
Page 35 and 36: Chapter 3Neck and ShouldersEnvision
Page 37 and 38: Figure 3.1 Neck and upper-back musc
Page 39 and 40: Figure 3.2 Deltoids.An.ncr-./A well
Page 41 and 42: Execution1. Place a folded towel on
Page 43 and 44: The posterior neck isohold shifts t
Page 45 and 46: Side.Execution1. From a seated posi
Page 47 and 48: Starting position.Execution1. Stand
Page 49 and 50: Safety tip Use a very sturdy chair.
Page 51 and 52: Once you become proficient in the f
Page 53 and 54: This move is easiest when you have
Page 55 and 56:
move from vertical to the ground to
Page 57 and 58:
Secondary: Upper and lower trapeziu
Page 59 and 60:
major serves as a transverse adduct
Page 61 and 62:
performance and should focus on upp
Page 63 and 64:
abs contracted, and the entire body
Page 65 and 66:
Safety tip Use very sturdy, well-gr
Page 67 and 68:
Torso-Elevated Push-UpJI rExecution
Page 69 and 70:
--Side-lo-Side Push-Up
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Descent to right side.Execution1. B
Page 73 and 74:
Execution1. Take a wider-than-norma
Page 75 and 76:
Execution1. Begin in standard push-
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The whole-body clapping push-up is
Page 79 and 80:
Muscles InvolvedPrimary: Pectoralis
Page 81 and 82:
performing standard repetitions and
Page 83 and 84:
on the specific musculature involve
Page 85:
Figure 5.2 Core muscles on the (a)
Page 88 and 89:
excessive movement, which allows en
Page 90 and 91:
Execution1. Lie supine with the kne
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The side crunch variation is perfor
Page 94 and 95:
Execution1. Lie supine with the hip
Page 96 and 97:
Exercise NotesStrong hip flexor mus
Page 98 and 99:
Starting position.Execution1. Lie s
Page 100 and 101:
Double-Leg Lowering With Bent Knees
Page 102 and 103:
The dragon flag is a highly advance
Page 104 and 105:
hips. Perform the movement under co
Page 106 and 107:
Execution1. Form a pillar or bridge
Page 108 and 109:
Execution1. Get into a standard pla
Page 110 and 111:
Execution1. Begin with a partner ho
Page 112 and 113:
Muscles InvolvedPrimary: Rectus abd
Page 114 and 115:
People who struggle with the conven
Page 116 and 117:
3. Lower the legs to starting posit
Page 118 and 119:
The hanging leg raise with reverse
Page 120 and 121:
.f.- "',-'1 - "'''' -'''- '"""_."
Page 122 and 123:
Sliding Rollout From KneesExecution
Page 124 and 125:
r--.... . -... ... ..... ... m-.dIu
Page 126 and 127:
Chapter 6BackThe back musculature i
Page 128 and 129:
Figure 6.1 Back muscles: trapezius,
Page 130 and 131:
Figure 6.2 Erector spinae, multifid
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Pull-UpTrllpUlUSBQj1I bIwd1iISafety
Page 134 and 135:
Rafter Pull-UpIt is important to fi
Page 136 and 137:
Pull up to one side.Execution1. Han
Page 138 and 139:
TItIpolM ---Oic:6ps bfaclIi ---- IJ
Page 140 and 141:
The one-arm self-assisted chin-up i
Page 142 and 143:
Once you reach proficiency with the
Page 144 and 145:
Muscles InvolvedPrimary: Latissimus
Page 146 and 147:
Execution1. Position your body betw
Page 148 and 149:
Stand with your back to a corner an
Page 150 and 151:
Exercise NotesThe towel face pull i
Page 152 and 153:
to start training his legs. Previou
Page 154 and 155:
Figure 7.1 Muscles of the upper leg
Page 156 and 157:
Thigh Actions and MovementsThe thig
Page 158 and 159:
Execution1. Take a very wide stance
Page 160 and 161:
Muscles InvolvedPrimary: Quadriceps
Page 162 and 163:
Execution1. Stand with your feet wi
Page 164 and 165:
hip extensor muscles rather than re
Page 166 and 167:
2. Initiate the movement by simulta
Page 168 and 169:
When the full squat becomes too eas
Page 170 and 171:
Exercise NotesThe sissy squat can b
Page 172 and 173:
Page 174 and 175:
and make sure that the jump appears
Page 176 and 177:
Adding a knee raise further challen
Page 178 and 179:
Execution1. Stand on one leg.2. Sin
Page 180 and 181:
need assistance to be able to perfo
Page 182 and 183:
Once you master the forward lunge,
Page 184 and 185:
While the front lunge places additi
Page 186 and 187:
position, feeling a big stretch in
Page 188 and 189:
Starting position.Starting position
Page 190 and 191:
Page 192 and 193:
maximum height on the jump and make
Page 194 and 195:
recommend resting about a minute be
Page 196 and 197:
&"':10'HllMltMQ&:Se.,omrOoSammambmm
Page 198 and 199:
provide the required support to sec
Page 200 and 201:
Lifters have to learn to hinge at t
Page 202 and 203:
Muscles InvolvedPrimary: Hamstrings
Page 204 and 205:
... ..,_ ..loo"9iUi"""s"inobExecuti
Page 206 and 207:
Execution1. Lie on your back with p
Page 208 and 209:
of body) , and posteriorly (toward
Page 210 and 211:
The term gluteal amnesia describes
Page 212 and 213:
Glute BridgeExecution1. Lie on your
Page 214 and 215:
stabilize your body weight on just
Page 216 and 217:
Secondary: Hamstrings (biceps femor
Page 218 and 219:
Shoulder-and-Feet-Elevated Hip Thru
Page 220 and 221:
possess this. Take your time moving
Page 222 and 223:
The bent-leg donkey kick, in which
Page 224 and 225:
Go""!UI inIoriorExecution1. Start i
Page 226 and 227:
Execution1. From a side-lying posit
Page 228 and 229:
Chapter 9CalvesThe calves are a uni
Page 230 and 231:
Figure 9.1 Lower leg muscles: (aJ b
Page 232 and 233:
Execution1. Begin with the toes on
Page 234 and 235:
Once the double-leg elevated calf r
Page 236 and 237:
The squat calf raise takes the gast
Page 238 and 239:
Exercise NotesThe stiff-leg ankle h
Page 240 and 241:
Chapter 10Whole BodyBelieve it or n
Page 242 and 243:
One study of the effects of HIlT sh
Page 244 and 245:
to restore equilibrium following th
Page 246 and 247:
Secondary: Deltoids, gluteus maximu
Page 248 and 249:
Starting position.£0 .. ,,,. QtIIq
Page 250 and 251:
If you're in good physical shape an
Page 252 and 253:
3. Rise by pressing the torso up wi
Page 254 and 255:
work during this exercise. This cre
Page 256 and 257:
Muscles InvolvedPrimary: Rectus abd
Page 258 and 259:
Bear Crawl--Execution1. Facing down
Page 260 and 261:
Execution1. Facing down and keeping
Page 262 and 263:
".''''.........
Page 264 and 265:
--VMlu8IolIllI3U_MMulm...-Execution
Page 266 and 267:
Chapter 11Planning Your ProgramNow
Page 268 and 269:
Depending on the classification sys
Page 270 and 271:
patterns. Furthermore, it's okay if
Page 272 and 273:
Wall Anterior 2Neck IsoholdWall Pos
Page 274 and 275:
Torso-Elevated 1Push U•Feet-Eleva
Page 276 and 277:
Side Crunch 1Sunerrnan 1Bicycle 1Se
Page 278 and 279:
Short-Lever 1Front PlankFeet-Elevat
Page 280 and 281:
Sliding Rollout 3From KneesStanding
Page 282 and 283:
One-Arm 4Inverted Row•Scanular Sh
Page 284 and 285:
Singl e-Leg 3Box SQuat•Singl e-Le
Page 286 and 287:
Sliding Lunge 2•Step-Up 1•High
Page 288 and 289:
Prisoner Back 2ExtensionSingl e-Leg
Page 290 and 291:
BentLegDonke)::: KickIBird DogISide
Page 292 and 293:
BUfJee With 3Push U,Jumg, andReach-
Page 294 and 295:
movement patterns and directions fo
Page 296 and 297:
Fat LossWhen focusing on weight los
Page 298 and 299:
upper-body presses (chest and shoul
Page 300 and 301:
Furthermore, the type of split infl
Page 302 and 303:
An isohold involves holding a movem
Page 304 and 305:
with sound information on program d
Page 306 and 307:
Table 11.3Sample Lower-Upper Split
Page 308 and 309:
""AI Hamstring Partner-asslsted bol
Page 310 and 311:
, 'K Shoort-Ie .... (o1termtdi_le)
Page 312 and 313:
Sample MRT SessionsMRT protocol 1:
Page 314:
peer-reviewed author and regular co
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Bodyweight-Strength-Training-Anatomy

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