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Exercises Movements, technique & proper execution

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Old 08-16-2005, 09:14 PM   #1
Zach Nikka
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hey guys, im looking for some original and advanced bodyweight exercises to add to my tabatas and conditioning and whatnot.

so far ive come up with things like one-arm extended pushups and full body plyo pushups, but thats about it. of course theres always things like pistols and handstand pushups, but going for some originality here. ones that include medicine balls and bearcrawl variations are good too.

i might just get lazy and add a weighted vest to some of em. thoughts?
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Old 08-16-2005, 09:31 PM   #2
Lincoln Brigham
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Zach, there's about 50 different variations of pullups. If you picked about a dozen of them and practiced them one at a time until you'd made some measurable progress on each, by the time you'd finished you'd be pretty darn good at pullups.

Try these:
chinups - medium and narrow grip
pullups - wide, medium and narrow grip
jumping pullups (or negatives)
mixed grip (one hand on opposite wrist or forearm) pullups
horizontal grip (rope) pullups
parallel-grip pullups
knees-up horizontal rowing pullups
alternating grip pullups (one hand supinated, the other pronated)
locked elbow shoulder-only pullups (like a shrug in reverse)
kipping pullups
ring pullups

That should keep you busy!
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Old 08-16-2005, 09:59 PM   #3
Roger Harrell
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Most are bodyweight.
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Old 08-17-2005, 12:28 AM   #4
Zach Nikka
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thanks both of you, great link roger

any more ideas are appreciated
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Old 08-17-2005, 10:11 AM   #5
Ross Hunt
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For leg pain, call this number:


Squat *** to grass. Come up and without pausing jump forward as far as possible. No delay between the squat and the jump, just like there's no delay between the squat and the push-press in the thruster. I have not performed these tabata style, and I'm not sure what the effect would be. They are especially brutal when done for distance (1/2-2 basketball court lengths) because peak power output decreases, jump length decreases, and consequently the number of repetitions must increase. As long as you don't stop, in other words, there is almost no way to reduce your power output during the exercise. This makes the frog hop rather similar to correctly executed wall ball.

If these don't really hurt, try doing them with a barbell equal in weight to one third of your bodyweight. Clear your schedule for the following week of activities that involve walking, running, squatting. etcetera. I only did this once...
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Old 08-17-2005, 05:02 PM   #6
Bryant Powers
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I love working on this stuff too. On top of what Roger suggested here is some stuff I fool around with every once and awhile:
-Elevated one arm one leg ring push ups
-Pistol Box jumps- From standing go down to bottom positon of a pistol and then jump to the top of a plyo box
-Medicine ball(20lbs) kip up- Put the ball between your legs and see how far you can toss it when you kip up.
-Standing ab wheel roll out
-Elevated ring flyes with weight vest- keep elbows straight
-Tiger bends- start at forearm stand and push your self up to handstand
-Dragon flags
-One arm handstand for time agaisnt the wall
- Doing true hanging leg raises with a open shoulder angle at the top
-*Warning* be careful if you get the urge to do windsheidwipers rotating your feet all the way pointing to the ground( 6 o'clock) and back around. I was doing this slowly and not ballistically and I broke my rib and tore my intercostal from all the torque I guess.
-And the classics like back lever, front lever, planche, and one arm pull up. has some nice progessions for some of these moves and if you need help with finding info about progessions for the other stuff I posted tell me and I will post more info. Have fun!!!
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Old 08-17-2005, 06:13 PM   #7
David Ledbetter
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Zach, I've recently been doing hindu pushups with my hands on balls. Have you thought about pushups with your feet on a large ball. If you point your toes down its much more difficult than laying your feet flat. Hope that makes sense??
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