Ten Challenging Bodyweight Exercises

Can you do these? 10 Challenging Bodyweight Exercises This is a guest article by Straight to the Bar's Scott Bird. 10 Challenging Bodyweight Exercises. When I began lifting weights (a little over 4 years ago) I spent very little time thinking about bodyweight exercises. After all, isn't it better to add some external resistance? As I gradually found out, no it isn't - not always, at least. There are a number of particularly challenging bodyweight exercises which will put you to the test regardless of your strength-training background. And as a bonus, they're all incredibly effective.

1. Pistol Squats

   
   I first saw these demonstrated by Scott Sonnon in Circular Strength Mag (original article has gone, but there's a copy here), who managed to make them seem relatively easy. It was only when I tried them, however, that the fun began. A Pistol Squat is nothing more than a one-legged squat, taken all the way down. At the lowest part of the movement, you'll be sitting on your heel with the other leg extended straight out; parallel to the ground. Much, much harder than it looks. Using them in your training : just think of it as another squat variant. A similar set/rep scheme to that which you'd usually perform. Making them harder : one you've squat down on one leg, try jumping from that position. Here's Steve Cotter doing just that (streaming video - the jumps start about 30sec in).

2. Frog Jumps

   
   (Watch the 'Leap Frog Jumps' near the end of the video) A number of years ago, my family spent a fair bit of time in Sydney's Botanic Gardens (Sunday picnics and so on). We'd often see a guy with massive thighs performing Frog Jumps up and down the wide staircases there. To perform a Frog Jump, start by squatting down. From that position, jump up to another point (a higher step, in this case) and land in a squatting position. Repeat. Find yourself a staircase with nice, deep steps and work your way up and down. Using them in your training : although these can be performed almost anywhere, my personal preference is to use them outdoors as part of a recovery session. They're also great for use on vacation. Making them harder : there are several ways to increase the difficulty of this exercise. Increase the distance, both horizontally and vertically (jump to every second, third or fourth step); decrease the area of the landing point (jump from post to post, rather than step to step); increase the speed; reduce the rest breaks (usually at the top and bottom of each flight) and so on.

3. Dragon Flags

   
   If you're a combat athlete of any sort, there's a good chance that you already have these in your routines. They can be far more demanding that well-known abdominal exercises such as sit-ups and crunches. To perform a Dragon Flag, begin by lying on a bench - making sure it's long enough to support your shoulders, upper back and neck. Grab hold of the bench (or uprights, if it has them) beside your head. Keeping your body as straight as possible, slowly elevate your legs and core; and lower them again. This is one rep. Using them in your training : the simplest way is just to substitute these for another ab exercise in your current training routine. Personally, I like to do this type of thing near the end of the workout; in order to make sure the neck/shoulder/upper back area is thoroughly warmed up. Making them harder : there are two simple ways to make this exercise more difficult - lift your legs higher, or slow down the movement.

4. Handstand push-ups

   
   Although I rarely see people performing these in gyms, Handstand Push-ups are a superb way to build up strength (and size) in your chest and shoulders. Once you get the hang of these, weighted exercises such as the shoulder press will seem much, much easier. The easiest way to think of a Handstand Push-up is as a normal push-up, with the feet severely elevated. In fact, one of the ways to work up to them is with the aid of a set of stairs (keep your hands on the ground, and elevate your feet one step at a time). For more information on the Handstand Push-up see this article on Drills and Skills. Using them in your training : these can really knock you around, so they're best when done separate from your other training. If you've got a spare 10 mins, try them out. Making them harder : extend the range of motion by using paralettes, perform them well away from any walls and slow the exercise down (once you're in a handstand, of course).

5. Bridges

   
   (First exercise shown. Demonstrated by Jason Kirby.) This is an exercise that's often dismissed as being dangerous to the spine, but actually serves to protect it. For those who regularly enjoy wrestling and grappling work, this is an essential exercise. To perform the Back Bridge (aka Wrestler's Bridge), begin by standing near a wall; facing away from it. Reaching back overhead place your palms against the wall. Your fingers will be pointing toward the ground. Gradually walk your hands down the wall. As you become more comfortable with this feeling, begin with your feet slightly further from the wall (in the beginning of the exercise). Another option is to perform this exercise on the ground - as shown in the above video. Using them in your training : Bridging is great as part of a short daily routine. If you're already in the habit of performing a few bodyweight exercises each morning, put them in there. Making them harder : once you're comfortable with the two-hands + two-feet version, try removing these supports - one at a time. A common variant is the no hands (two feet + forehead) bridge.

6. Elevated Glute-Ham Raises

   
   If you have access to a Glute-Ham bench, have at go at the elevated version. Simply raise the end of the bench closest to your feet. A couple of inches is often all it takes. Wonderful exercise. If you don't have access to the equipment, just kneel on the floor (put a towel under your knees) and ask a friend to hold your feet down. No training partner available? Just hook your feet under something heavy. Using them in your training : as these will really push your hamstrings hard (in fact, most of your posterior chain), they're a good one to do on squat days. As well as squats, that is - not instead. Making them harder : elevate the bench further, slow down the movement, take shorter rest breaks.

7. L-Sit Walking

   
   I first saw this one quite recently - the L-Sit Walk. Sit on the ground with your legs together and straight in front of you, then lift yourself up with your hands (keeping your legs parallel to the ground). You'll find yourself in the L-Sit position. Now - whilst holding your legs parallel to the ground - use your hands to 'walk' as far as possible. This video will show you what I mean. Much, much harder than it looks. Give it a try. Using them in your training : although this is more of a demonstration exercise, it can be a great one to perform near the end of your ab work. Making them harder : 'walk' further, in less time.

8. One-legged Divebomer Push-up

   
   I love these - it's a great example of an exercise which has gradually been made more difficult by a number of people. Starting in the usual push-up position, spread your legs wide and walk back a little with your hands. Your body will now be in the shape of a large inverted 'V'. Lift one foot off the ground (you'll have to move the other one over a bit, to balance). Flaring your elbows out, swing your torso down and forward; keeping it as low to the ground as you can. When your hips are just above the ground, drive your head straight up (your shoulders will be above your elbows at this point) until you are looking straight ahead. To complete the exercise, simply reverse the movement. That's one rep. NB : This video demonstrates the standard version of the exercise. Remember, you'll be doing this on one leg. Using them in your training : along with the bridging, Divebombers of any variety are great as part of your daily routine or whilst on vacation. Making them harder : elevate the second leg (on a brick, medicine ball or ring - depending on how comfortable you are with it).

9. Pinch-grip pull-ups

   
   This one combines two of my favourite things - grip work and the chinning bar. Once you're comfortable with pull-ups, there are many ways to make them more difficult. This version really puts your pinch grip to the test. To perform Pinch-Grip Pull-ups, suspend a wooden block, brick or anything else you use in your pinch training from the nearest beam or tree branch. Make sure the bottom of the suspended block or brick is at about the height of your chinning bar. Reach up and grab the block using a pinch grip. Pull yourself up (and lower yourself under as much control as possible). Repeat. Using them in your training : personally, I treat this one as part of my grip routine - some people mix it in with their pull-up work. Either way, it's a fun one. Making them harder : the pinch grip is the difficult part - simply adjust this. Widen the object, or use a slippery surface.

10. Handstand Tiger Bends

    
    Finally, the Handstand Tiger Bend (aka the Handstand version of the Mantis Push-up). Although the name might not be that familiar to you, chances are you've seen someone attempting - or performing - this one. And yes, it's as hard as it looks. To perform the Handstand Tiger Bend, start by kicking yourself up into a handstand. Lower yourself as if beginning a Handstand Push-up, then allow yourself to fall back onto your forearms (you'll still be in a handstand at this point, just with your forearms completely resting on the floor). From this position, kick your legs and lift yourself back into the original handstand position. The above video demonstrates this. Using them in your training : these will hit your upper arms and shoulders pretty hard (as well as giving your abs something to think about), so I generally slot them in after any chest work. Making them harder : if you really feel the need to make these more difficult, adjust the timing. Slower, more controlled, and with longer pauses between each stage.

Final thoughts on Challenging Bodyweight Exercises

These are just a few examples of challenging bodyweight exercises, which will put you to the test regardless of your strength-training background. Of course, there are many more - which bodyweight exercises do you personally find keep you pushing hard?

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Scott is the editor of strength-training site Straight to the Bar, and all-around fitness enthusiast. When he's not in the kitchen stuffing his face, he can generally be found engaging in cruel and unusual punishment in the backyard.