Bodyweight Training
Bodyweight exercises are a great addition to any fitness program. That’s why I do them. I wouldn’t deter anyone from doing bodyweight training, but only doing bodyweight training is neglecting some basic training principles. It isn’t forming a complete, well-balanced exercise program.
Bodyweight exercises vary significantly in terms of intensity and stimulus, e.g., the bodyweight squat is low intensity and great for a warm-up. The push-up if done through the full range of motion, is getting hard. The pull-up or chin-up is really tough. Then there’s the handstand push-up which, for almost everyone, is impossible.
If you are going to include bodyweight training into your program, remember to go through the full range of motion of each exercise. It is also worthwhile changing your grip over time to vary the stimulus, e.g., wide overhand, narrow overhand, underhand, and parallel grip. A great bodyweight exercise often overlooked is the supine row, which is useful for developing back strength.
When performing bodyweight training, you still need to be paying attention to proper technique to avoid injury. It also presents limitations in terms of performance and progression. For example, how do you easily add periodization or drop sets, and vary volume and intensity? Sure, you can adjust your tempo, and you can adjust the intensity to a certain degree by doing suspension training. But anyone serious about developing their strength and conditioning will still do conventional exercises using conventional gym equipment.
My favorite bodyweight exercises are:
- Step-up.
- Curtsy lunge.
- Supine row.
- Push-up.
- Pull-up.
- Tricep dip.
- Glute bridge.
- Hanging ab variations.
- Plank and side plank.
- Hollow hold/ hundred.
- Squat jump.
- Lunge jump.
- Box jump.
- Plyometric push-up.
