A Primer, Bodyweight Basics

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BODYWEIGHT SQUATWhile the squat is a fundamental movement, and something you’ve probablydone quite a lot in your daily life, good squat technique can take a long timeto perfect. But getting the hang of it offers so many benefits for strength andcoordination, utilizing the quads, hips, hamstrings, glutes, lower back and youradductors! We want to get the most out of our time so this is really worthtraining as it does so much at once. This is the beauty of compound movementslike the squat and the deadlift.Your arms are a tool fordistributing your weightand keeping balancethroughout the movement,some people like tohave them out in front ofthem, some people crossthem over their chest,find what works for you!#1 #2 #3Stand shoulder width apart in a position that is comfortable for you. Toes slightly pointedout (30 degrees or so) is ideal, but do whatever your flexibility allows.While keeping your back straight, begin to bend the knees and push your hips backwardsas you descend.Keeping the feet flat on the floor (elevate the heels with a small weight plate if you don’thave the flexibility) open your knees enough that you can lower the hips through, until yourhips are in line with your knee or lower (lower = more range of motion = more effective!)At the bottom of the movement, looking forward with feet planted firmly, begin to pushthrough the heels, driving with your glutes and quads (the front and back of the upper leg)that’s one repetition!Lower body exercises are crucial for building and maintaining a well rounded andcapable body and should not be ignored! The heavier your legs are, the harderlever movements will feel as you have more weight to hold. Nonetheless, we wanta balanced physique, and it’s a bit more impressive if you can do a front lever orplanche and also have some size on your legs.32 BODYWEIGHT
PLYOMETRIC SQUATStart in a low squat position, feet flat on the floor shoulder width(or slight wider) apart. You can see in the 2nd picture that the armsare brought down and follow through behind us during the jump.This counter force allows us to generate more power as well as assistsin maintaining a straight line through the body as the legs extend,as well as providing some force to the movement and a rythmelement which is quite fun.The further down youcan come the more youlengthen the quads,meaning they have tocontract more = moregains!#3#2#1This is an explosive variation of a squat, plyometric justmeans jump training!Once you can perform good bodyweight squats for reps,make it harder by jumping at the top.BODYWEIGHT 33
Page 1 and 2: A PRIMERBODYWEIGHTBASICSC. WHITEcon
Page 3 and 4: PREFACEI have only been able to gai
Page 5 and 6: EQUIPMENTOVERHEAD BARAn overhead ba
Page 7 and 8: ROTATOR CUFFThe muscles of the rota
Page 9 and 10: DYNAMIC STRETCHESSCAPULA PULL UPA g
Page 11 and 12: SKIN THE CAT/GERMAN HANGThis may lo
Page 13 and 14: RINGSMUSCLE UPS#1 #2 #3 #4We can al
Page 15 and 16: #1 #2 #3If you are having trouble p
Page 17 and 18: THE FRONT DIPThe second part of the
Page 19 and 20: The close grip (or diamond) push up
Page 21 and 22: DIPSBOX DIPSPushing and pressing mo
Page 23 and 24: THE PLANCHEAND HOW WE GET THERE...T
Page 25 and 26: TUCK PLANCHEThe tuck planche is the
Page 27 and 28: LEVERSThe back lever is normally th
Page 29 and 30: ADVANCED TUCK FLThis could be calle
Page 31: LEGSLegs can be trained effectively
Page 35 and 36: STANDARD DEADLIFTUsing weights for
Page 37 and 38: CHEST TO WALL HANDSTANDThe chest to
Page 39 and 40: PIKE PRESS UPSThe pike position is
Page 41 and 42: RING EXERCISESREAR DELT FLYWith all
Page 43 and 44: Bicep is lengthened (eccentric) #1R
Page 45 and 46: TRAINING PRINCIPLESI feel it worth
Page 47 and 48: FOODI am not a nutritionist, all I

A Primer, Bodyweight Basics

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