7 Most Explosive Home Exercises (BODYWEIGHT!)


What’s up, guys? Jeff Cavaliere, Athlean-X.com. If you’re a serious lifter, no doubt by now
you’ve figured out that bodyweight training deserves to play a part in your overall training
picture. However, what a lot of people don’t realize
– athlete or not – one of the most important aspects that you could apply to your bodyweight
training is explosiveness. Today I wanted to show you seven of the best
explosive bodyweight exercises that you could do anywhere that you need to start incorporating
and guess what? Even if you’re a beginning I’m showing you
a way to work your way up so each one of these exercises is going to have a little bit of
an easier version – not easy – a little bit easier than the one I show you so you
can have somewhere to start and work yourself toward. Now, one disclaimer: we all know those bodyweight
exercises are pretty damn impressive looking, but the number of people that can actually
do them are very little. Like a superman pushup, or a clapping pullup. If you can’t do these there’s no use of trying
to do them. You’re going to wind up either hurting yourself, or maybe squeezing out one
rep, or two reps and that’s not enough to cause a change. I want to give you guys practical exercise
that you’re going to be able to use starting now. So, let’s get this list rolling. The
first exercise up is a power plank up. It’s great for building upper body explosiveness
and tying it in with your core. Remember, bodyweight exercise are almost always going
to rely on the strength of your core. This is no different. You have to get yourself from an on toes position,
on your elbows and explode up in one move to try to land up on your hands. Again, you
need the stability of your shoulder so it’s a great workout for building that, but you
also need the strength of your upper body, your triceps, your chest, and of course the
core strength and stability to get up here. If you can’t do this just yet, don’t worry.
Come down onto your knees and start building up the ability to explode from there. As you
get stronger you’ll be able to get up on your toes and keep the progression going. Now don’t be confused by this second exercise
linking back to that clapping pullup. There’s a big difference here. This is an underhand,
this is a chin-up position and we’re just doing a plyo-version. The real value of doing a plyo-chin-up is
that you want to be able to release the bar by building your pull through strength. You
see, people think about just pulling to the bar, but in order to build true, upper body
explosiveness you have to be able to have the ability to pull through the bar. This is what a plyo-chin-up does. By having
us in this underhand position we get a little extra help from our biceps and we get that
really good eccentric when we grip the bar to kind of slow ourselves down. If you can’t do this extreme version of this
there is a step down version that involves just one arm. Now, you’re probably thinking
“One arm is going to make it harder”. No. One arm stays on the bar, that’s controlling
you, then you let go with the other arm and now you’re basically doing the eccentric on
that one side with the assistance of the arm that’s still in contact with the ground. Try
it. You’ll see the difference. It’s a little bit
easier and you’re obviously going to want to work on each side individually until you
build up the strength to be able to release the bar entirely. Next we hit the lower body. This one with the glut, hamstring, single
leg plyo-bridge. I love this exercise. It gives us the chance to, again, explode through
where we normally would. A normal bridge would take you to a line parallel to the rest of
your torso. Here we want to have our hips actually thrust
through, get a little bit of clearance and then again, hit the ground, eccentrically
control that with our glutes and our hamstring. If you can’t do this single leg version you’ll
still work single leg, but what you do is straighten your leg out a little bit and just
go for a little bit of clearance. I don’t care if you just get 1″ off the ground. What you might find though is this one’s going
to target a little bit more of your hamstring and a little bit less glut. You’re going to want to get to the point where
you can let that glut take over because you can avoid a lot of hamstring injuries if you
allow the glutes to be dominant when it comes to glut/hamstring tie-ins. Let the glutes do most of the work and we’ll
start minimizing those hamstring pulls. Now let’s hit the core with our pendulum plank. Get down on the ground, get in a basic plank
position on your elbows, and now we try to swing our feet in a big, pendulum motion.
Far out to the left, hop up off the ground and land on the right side, and go back and
forth. Try to get as much clearance as you can without
piking so much at the hips. You want to make sure that you’re keeping your torso as steady
as you can for that stability of your core. If you can’t master this just yet then do
the swiper version of it where you kind of use one leg at a time, bringing them back
to the central mid-line. You sweep left, come back to the midline, and sweep right. Again, now you have a three point plank position
so you’re not just all on your forearms with nothing to support you from behind. You’ve
always got that one leg in contact with the ground so it alleviates a little bit of the
stress on the core, but it still makes it a great exercise for you to become more explosively
strong in your core. Next up, number five is one of the best ways
we can learn to build upper body explosiveness and be able to learn how to get off the ground
as fast as possible. Now, I train a lot of major league baseball players and in fielders
whose job it is to get off the ground to make a play. MMA fighters; same thing. You’d better not make a living laying on the
ground or you’re not going to be very good. Even the average guy is going to need to maintain
that ability to get off the ground as fast as possible for the rest of their life or
they’re going to be using a Life Alert if they don’t. So if you want to learn how to do this, the
Hannibal pushup is a great way to do this. Now, not like the Superman version I showed
you before. That’s a little bit showy. This is actually quite functional. You want to
be able to learn how to integrate your upper body and lower body together to be moving
toward getting you up as fast as possible. You can do that with this version. Try to
touch your hands in toward your toes, bring everything together so if you had to you could
pop up from there. Now if you can’t do that, or coordinate at this point, leave your hands
on the ground. You’re still going to get a lot of upper body
work and the act of pulling your feet off the ground is the explosiveness that we’re
looking for to start building that strength to allow us to make that transition to where
we could get everything off the ground. Now let’s build on that concept for number
six here with our rolling squat burpee. Now we’re on our back instead of on our stomach
and we still want to be able to get up explosively. So we do a rolling squat, get right up onto
your feet and from here we keep the difficulty going by going down into a burpee and then
jumping back up onto our feet and then back into the rollup. So it’s sort of a continuous progression of
“can you go from your back, down to your stomach, back to your back, down to your stomach, and
become explosive and command that moment?” you need to be able to command everything
you do with your bodyweight. That’s the whole point, but making it explosive is the part
that guys forget to do. We always train at a slow pace. If you think
about how we train, we train very slow and very controlled. That’s good in certain applications,
but in other ways we need to be able to train ourselves to be explosive. Especially when
it’s with our own body. If you can’t do this entire combo, just break
it in half. Do just the squat burpee part. Get down on the ground on a burpee, jump up
to the squat. Down, back up to a squat. Down to the ground, back up to a squat. You can master that, you can do that; you’ve
just got to learn to get quick with your feet to get them back up underneath you to put
you in position to be able to stand up. Okay, last up, let’s hit our lower body one
more time with our depth tuck jumps. We’re going to do them in 180 style here. What is
the 180 style? It requires and demands that you have a little
more control of your body and space. Secondly, it requires you to have enough explosiveness
to be able to get off the ground to be able to execute the jump. So, you’re just trying to do a death jump
here which you just step off the box. What the step off does is it allows you to naturally
hit the ground, cause a natural recoil and stretching of the quads that you then have
to change around the direction and get right back up as fast as possible. It’s called the amortization phase where you
make that transition between a centrically lowering and explosively popping up. It’s
a crucial skill if you want to build your explosiveness. You try to shorten the time
that happens. But, if you can’t do the 180 turns here yet
that’s fine. All you have to do is work on building up to that. So let’s work on death
tuck jump by themselves. Just learn to step off with the right foot, land, and quickly
allow yourself to go down into that amortization phase and then pop up, and then again, work
on both sides. Here you’re going to lead with your right
leg five to ten times and then work on leading with your left leg. You might notice a difference.
You might try to equalize that. So there you have it. There’s seven of the
best way for you to start building not only bodyweight strength, but command of your bodyweight
strength and explosiveness into your bodyweight routines. Remember, we won’t probably realize the benefits
of training with our bodyweight and incorporating into our regular strength training, but not
many of us have mastered the value of how important it is to be including an explosive
bodyweight exercise into what we do. Guys, we have an entire program called Athlean-0
that literally requires no equipment. Literally nothing at all in order for you to get the
most out of your body and using your bodyweight to build muscle because you absolutely can
if you start pushing yourself past your comfort zone. Don’t think bodyweight means just doing
as many pushups as you can, or sit-ups as you can. That’s not what it means. You could
use your own bodyweight in a really challenging way and you can start building muscle without
any equipment and any environment. You can find the Athlean-0 program over at
AthleanX.com. In the meantime, if you’ve found this video helpful make sure you leave your
comments and thumbs up below. Let me know what else you want to see on my channel here
and I will do my best to bring it to you. All right, guys. I’ll be back her again soon.
See ya.

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