Bodyweight exercises build the foundation for any training program. You are setting yourself up for injury if you can not move your own body through all the planes of movement. Bodyweight exercises help develop true mobility. I am not talking about just flexibility which is stretched out tendons and ligaments. I am talking about being able to use the joint’s full range of motion. There are some incredible athletes/teachers such as Scott Sonnon, Steve Cotter, and Steve Maxwell providing excellent instruction on bodyweight exercise (and beyond). For today’s post we are going to focus on another unconventional expert Zach Even-Esh. On his blog, he listed his top 10 bodyweight exercises for measuring real strength:
Top 10 Bodyweight Exercises Making You a TRUE Beast!
The List:
1) pistols x 10 ea. leg
2) 1 arm push ups x 10 ea. arm
3) 1 hand pull up x 1 rep ea. arm
4) muscle up on bar / rings x 5 in a row
5) 100 consecutive push ups
6) 10 handstand push ups
7) handstand walking
8) 20′ rope climb without leg assistance
9) parallel bar dips x 50 reps (upper arms parallel to floor)
10) 20 pull ups (overhand or underhand grip)
I am still not able to perform the entire list, but I am more than 50 percent there. Give the entire list a try or pick a few exercises to incorporate into your routine. Set your goal and as Zach Even-Esh says, “Kill it!”
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