Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)

Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to show you five bodyweight exercises
that are on the more difficult side of calisthenics exercises that are not as hard as you think
they are. As a matter of fact, I’m going to give you
the cheat codes. The tricks, the tips, the one thing you want
to focus on – or two – that will make them a lot easier. They’re not throw away exercises, guys. These are all things that are going to add
a benefit to your training program as a whole. But if you can’t do them, you’re not going
to be able to gain those benefits. With that said, let’s get started right
away with the dragon flag. The dragon flag is a more difficult ab exercise,
but it’s actually more a glute exercise. That is the big problem here. If you’re looking for the cheat code stop
focusing so much on this side of your torso and focus more on what’s on this side of
your torso. That’s the key. If we look at the mechanics of the exercise,
what we’re losing here is the opportunity to get the glutes to help out because you’re
disengaging them. If your hips start dropping in here, as you
start to get out straight, like that, yes; your abs are working to hold up your legs. But what really needs to be working are your
glutes. They need to be squeezed up. If you think about only one thing during this
exercise, make sure you’re not allowing your hips – as your legs get out – to
start sinking and dropping, creating this angle between your thighs and torso. Instead, if you squeeze your butt up you’ll
straighten that out so you have one straight line between your thigh and your torso. If you squeeze your butt up as hard as you
can, holding the rest of your body up will be infinitely easier. So, it should look like this. Come up. You can start high if you want it to be easier,
come down. Come down here. So, the secret is not necessarily the abs,
but the ass. The second exercise here is the explosive
pushup variation we call the “Hannibal Pushup”. It’s not as difficult as it may seem. The thought process is, you’re really trying
to not think about exploding up to where you’re touching everything in one shot, but where
you’re cutting the distance in half. All I have to do is bring my hands from a
position here, to a position about here where my pelvis was. All I have to do is bring my toes from a position
here, to a position up here to where my pelvis is. So, I’m not trying to think about exploding
to touch them together. I’m thinking about meeting in the middle. So, when I get there it’s not as difficult. The ground I have to cover is not as bad. I don’t have to explode as much as I thought
I did to get there. So, I come down, come up, right in the middle. Exercise number three is the typewriter pullup. You’ve likely seen this before. It’s definitely amore challenging version
of the pullup because you have to have more control of your body. Especially at the top, in the most difficult
range in the exercise. But don’t forget you do have another hand
on the bar. This is not a one-armed pullup. The other hand should come into helping you
to perform this exercise properly. The other thing you want to do is make sure
you’re widening your grip here. If we’re going to be sliding side to side
and you start off too narrow, you’re not going to be able to do that without having
to change hand position, lifting your hand off the bar with all your bodyweight suspended. What you want to do is be able to slide with
your hands in position. So, first of all, get wide. Second, as I come up – and I’ll demonstrate
this in full in a second. As I come up and I slide myself to this side,
this hand is key. I want to utilize the strength of my wrist
to give me some support on top of that bar. Just because I’m not holding this way doesn’t
mean I’m not holding onto the bar. I am holding onto the bar with my thumb and
my wrist. So, you slide to this side here, you reengage
that hand, you slide that way, and extend the hand. Point your hand and your fingers out, away
from you so you’re turning and getting the thumb down toward the ground to hook on the
bar. So, it looks like this. I come up, wide, and then I go to the side. I can come back here to the side, to this
side, to this side. Or I can come up angled and go right into
it. That’s more of an archer. So, the key is getting wide, staying wide,
and then when you’re up, realizing that this is providing a lot of downward force
on the bar to allow you to perform this. Next, we have the high box jump. You guys have probably seen some people do
some pretty impressive jumps here. This isn’t even all that impressive for
the guys that are really, really good at these. However, it would be challenging for a lot
of different people. I will tell you this: you do not need a great
vertical jump to be able to execute a high box jump. What you need is the ability to get your knees
up toward your head or over your head. However high you can get your knees up and
over your torso, the easier this is going to become. What we want to do is work on the hip flexor
capability. So, if I was going to warmup for this exercise
what I would do is come up to the box, I’d lift my knee up into it like this, try to
get as high as I could. And then lean in, really stretching out the
muscles in the posterior chain here that are going to get stretched as I bring my knee
up and lean in. We want to get that knee up toward the head. Of course, I’ve got to do both sides. Then I’ve also got to realize I’ve got
to get my hands, if my hands are going to be working for me, I need to think that my
feet have to come up toward my hands. So, I could stand here in place and then drive
my knees up. My feet up toward my hands. That way, to more dynamically warmup the movement. Finally, we know that we could do a deep sink
down into it to, again, get ourselves into position where our head and upper body is
approaching our feet. The last key here is, after getting ourselves
warmed up that way, is to not forget to use our arms to do this. So, we’re using the arms that are driving
from here, up as I lift. So, it will look like this. Come down. One more time. And then down. So again, really trying to get my legs up. I wasn’t jumping straight here, through
a vertical. I was bringing my legs up to try and get myself
and my feet up on top of this box. Finally, exercise number five: the floating
tuck planch as seen here. Now, I’m going to tell you guys. This not nearly as difficult as it may appear. That’s because we’re utilizing physics
to perform the exercise, if we do it right. What we want to do is mostly focus on two
things. Number one: the position of our hands on the
box when we do it. We have some options. I could have my fingers faced backward this
way. I could have them faced that way, or I could
have them faced out with a wider hand position. But there’s only one right way to do it
because we want to make sure our hands are as close to our center mass in gravity as
possible. In the case of this exercise, and many, it’s
our pelvis. We want to make sure our pelvis is balanced
on our balance point here. So, if I have my hands here in this position,
or in this position you can see the natural bend of the elbow is outward. With an outward bend of the elbow we see it’s
not nearly as good as it could be if we put our hands facing backward. Why? Because now when the elbows go back, they’re
going right down into the pelvis. Getting really close to that center mass,
giving me a better balance on this box. Not to mention, we know when our elbows are
tucked into our side, I can get a lot more lat engagement here for stability. What we don’t want to happen is to get up
here, balancing, and have our upper body wavering, or having our shoulder blades jostling up
and down because we have no stability through the back. We want to have tightness through the back. So, if you do those two things it becomes
a hell of al to easier. So, I get my hands facing backward and tucked
in, and then I get in position here. I’m going to lean forward so now I’m balanced
over the top like that. Then once I’m there I’m going to lift
my knees up, continue to fall forward, and then allow my legs to go back, balancing and
counterbalancing the legs and feet with my head, and upper body. So, I’m in here like this. Elbows in tight. In this position here and press out. Come in, tuck, out, in, out. In, out, and down. So again, it’s a balancing act. Yes, you need to have adequate upper body
strength to be able to isometrically hold yourself there, but it’s not nearly as demanding
as it may seem if you have the mechanics of the exercise wrong. So, there you have it, guys. There are five bodyweight exercises, not nearly
as hard as you maybe thought they were. Now, I’ve given you some cheat codes to
allow you to get out there and start trying them. Guys, if you’re looking for a step by step
bodyweight only training program, no equipment at all required; that’s our ATHLEAN-0 program. It’s available over at ATHLEANX.com. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you in the days and weeks ahead. If you haven’t already, subscribe and turn
on those notifications so you never miss a new video when I put one out. All right, guys. I’ll see you soon.

100 thoughts on “Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)

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  2. I’m gonna partake in that last exercise, the elbow planche, for reps on my strength training days 2-3x/week. Is that plausible?

  3. There is a HUGE difference between elbow lever and planche
    You just lost all my credibility towards this channel man 👎

  4. Great tips bro… I’m just starting out with Calisthenics workout and can only do very basic strengthening exercises…. what you have shared gives me motivation that I can one day realistically reach the most minimum level to be able to at least do a few of these routines… at this moment everything seems really impossible for me…😣

  5. I learned the floating tuck planche in 4 days 👍🏼 my max hold is 30 sec. Hopefully by next week i can hold it for over a minute

  6. My current physique
    204.3 lbs,, fat as fuck
    Tried the cheat codes still can't learn one arm planche and 800lb bench press

  7. 4:21 HE IS HOLDING THE BAR! He's actually supporting the entire weight of his body with that stretched out left arm…

  8. https://youtu.be/qCQvH8jEux4

    Hey jeff tried few of your bodyweight training exercises
    Can anyone give me feedback pls?

  9. Wow thanks jeff ….Will give these a go !I always take on board your knowledge and it really does save me gaining injuries.A huge Thank you!

  10. YOUTUBE your persistent repetitive irrelevant ads make you the most annoying app on my phone by far. I must have seen each ad 10 times by now

  11. Sweet I'd love to know an easier way to do a Dragon flag!

    -Looks up glute strength exercises
    -Turns out I have chronically weak glutes

    Shit…

  12. Thats not even a planche , thats elbow lever you don't even push with th shoulder and triceps a real planche is with arm straigh only using the trapecius muscles and shoulders

  13. LOL Jeff assumed my problem with planches was my balance. I need a cheat code to even start lifting myself like that.

  14. I love how he’s strong enough for this to be impressive, but you can see and hear him get tired, so you don’t go “that’s impossible”

  15. Thanx for the video actually for dragon flag I was trying leg raises into lifting up but never thought about the glutes. Dont have a bar and much too cold outside for typewriter pullups -27 Celsius but will try flags in my routine today thanx. Jeff!

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