06
CHAPTER

STRENGTH DEVELOPMENT & LIFTING TECHNIQUES

Part 5 : Body Weight Strength Exercises

Body Weight Squat

    • Start with feet slightly wider than shoulder width, toes angled slightly out and arms extend in front at shoulder height for balance
    • Push the hips back, sticking the butt out, keeping chest forward to balance out body
    • Lower the hips down and back with the feet flat and the pressure on the heels
    • Lower the hips down and back until the hips are lower than the knees (or top of the thigh is parallel to the ground)
    • Upon reaching the lower point of the descent, drive back up through the heels while also driving the hips forward to keep the chest up

Figure 6.169: Body Weight Squat Top Position

Figure 6.170: Body Weight Squat Bottom Position

Video 6.48

Overhead Squat

    • Start with dowel, stick or lightweight bar to learn form
    • With a snatch-width grip, place the bar overhead, slightly behind or directly above the ears
      • Raise arms to shoulder height
      • Bend elbows to 90 degrees
      • Maintaining that hand width, grab bar with over and grip
      • Extend arms as bar is raised overhead, cock wrist back
    • While performing the lower body squatting movement, gradually rotate the bar back as you go down
    • Overhead squat can build flexibility and reveal tightness in shoulder, ankle and hip joints

Figure 6.171: Body Weight Overhead Squat Top Position

Figure 6.172: Body Weight Overhead Squat Bottom Position

Video 6.49

Rear Leg Elevated Split Squat

    • Support the rear leg on something like a bench in a comfortable position off the ground
    • With the rear leg supported, position the front foot far enough forward that when the back leg is lowered to the floor, the front knee does not extend out in front of the toes
    • Bending the front knee, drop the hips straight down into 90-degree bend of both front and back legs
    • Push up on the front leg, extending the knees and hips back to the starting position
    • If needed, something like a wooden dowel can be used for balance; just be sure to keep the emphasis on the leg muscle

Figure 6.173: Body Weight Rear Elevated Squat Top Position

Figure 6.174: Body Weight Rear Elevated Squat Bottom Position

Video 6.50

Front Lunge

    • Start with the feet underneath the hips and lined up evenly with each other
    • Take an exaggerated step forward
    • Drop the hips straight down into 90- degree bend of both front and back legs
    • Proper stride length places front knee over the ball of the foot
      • Too long a stride places knee over heel or back leg is extended past 90 degrees
      • Too short a stride places front knee in front of toes
    • Drive through the front heel and pull with the back foot to return to the starting position
    • Alternate legs throughout the set

Figure 6.175: Body Weight Front Lunge Starting Position

Figure 6.176: Body Weight Front Lunge Finishing Position

Video 6.51

Side Lunge

      • Start with feet shoulder width apart
      • Take an exaggerated step out to the side, keeping toes pointed forward
      • Drop hips down, bending knee of lead leg to 90 degrees
      • As you drop down, sit hips back, leaning chest forward to balance out body
      • Trail leg is extended with slight knee bend
      • Push back off lead leg back to standing position
      • Alternate movement to both sides

Figure 6.177: Body Weight Side Front Lunge Starting Position

Figure 6.178: Body Weight Side Front Lunge Finishing Position

Video 6.52

Back Lunge

    • Start with the feet underneath the hips and lined up evenly with each other
    • Take an over-exaggerated step back, sitting back into the front heel until both front and back knees are bent at 90 degrees
    • Same stride length cues apply as front lunge
    • Push through the front heel, driving the hips forward and returning the back foot to the starting position

Figure 6.179: Body Weight Back Lunge Starting Position

Figure 6.180: Body Weight Back Lunge Finishing Position

Video 6.53

Push Up

    • Lie on the floor face down and place just outside shoulder width and your hands even with your chest.
    • Feet should be shoulder width apart, pressing through the toes.
    • Now breathe out and press your upper body up to almost full extension (keep a slight bend in your elbows to avoid locking out joints) while squeezing your chest.
    • After a brief pause, lower yourself downward until your chest almost touches the floor as you inhale.
    • Pause without relaxing, then press yourself upwards and complete as many repetitions as desired. Keep the core engaged by maintaining proper plank body position, maintaining a straight line from the toes up through the shoulders, throughout movement.

Figure 6.181: Body Weight Push Up Starting Position

Figure 6.182: Body Weight Push Up Starting Position

Video 6.54

Basic Variations

    • Wall Push Up (lower strength option)
      • Place hands at chest height and perform push-ups at a comfortable body angle (less of an angle reduces the body weight being worked against)

Figure 6.183: Body Weight Wall Push Up Starting Position

Figure 6.184: Body Weight Wall Push Up Bottom Position

Video 6.55

    • Modified Push Up (lower strength option)
      • Instead of using the toes as an anchor point, use the knees as the back pivot/anchor point. Keep the rest of the body in a good plank position maintaining a straight line from the knees up through the shoulders

Figure 6.185: Body Weight Modified Push Up Starting Position

Figure 6.186: Body Weight Incline Push Up Bottom Position

Video 6.56

    • Incline Push Up (increased strength option)
      • Elevate the feet and maintain a good plank body position as you perform push-ups.
      • The higher the feet are, the more body weight resistance is pushed against. Highest level is the wall pushup where full body weight resistance is provided (body position also transfers emphasis to the shoulders, like a body weight shoulder press).

Figure 6.187: Body Weight Incline Push Up Starting Position

Figure 6.188: Body Weight Modified Push Up Bottom Position

Video 6.57

    • Hands Elevated Push Up (reduced strength option)
      • Place hands on object and perform push-ups at a comfortable body angle (as you reduce  the incline, getting closer to a push up on the ground, the more body weight being worked against)

Figure 6.189: Body Weight Hands Elevated Starting Position

Figure 6.190: Body Weight Hands Elevated Bottom Position

Video 6.58

    • Bar Incline Push Up
      • Place hands on bar and perform push-ups at a comfortable body angle (as you reduce the incline, getting closer to a push up on the ground, the more body weight being worked against)

Figure 6.191: Body Weight Bar Incline Starting Position

Figure 6.192: Body Weight Bar Incline Bottom Position

Video 6.59

    • Diamond Push Up
      • Start with hands close together, with thumbs and index fingers touching to create a “diamond”
      • Narrowing the width of the hands places greater emphasis on the triceps as you lower the body down and press back up

Figure 6.193: Body Weight Diamond Push Up Starting Position

Figure 6.194: Body Weight Diamond Push Up Bottom Position

Video 6.60

    • Dive Bomber Push Up (Rocking Push Up)
      • Start in a modified push up position with feet wide and hips raised to place the upper body at a forward incline.
      • As you lower yourself, rock your upper body forward in a curved pattern bringing your chest close to the
      • Reverse the pattern to rock yourself back to the starting

Figure 6.195: Body Weight Dive Bomber Push Up Starting Position

Figure 6.196: Body Weight Dive Bomber Push Up Midrange Position

Figure 6.197: Body Weight Dive Bomber Push Up Bottom Position

Video 6.61

Pull Ups

    • Using a bar that allows your body weight to hang with feet not touching the ground, grip the bar with an overhand grip (palms facing away), with hands outside the shoulders.
    • Using your back and biceps muscles, pull your body up so that your chin is above the bar
      • Concentrating on squeezing your back helps to engage the back muscles
    • Exhale as you pull yourself up and inhale as you lower yourself down to the starting position
    • The torso should remain in an upright position as you control your body through the lifting and lowering movements

Figure 6.198: Pull Up Grip

Figure 6.199: Pull Up Starting Position

Figure 6.200: Pull Up Top Position

Video 6.62

Pull Ups Variations

    • Chin Up
      • Reversing the grip, using an underhand (palms facing the body) grip is often referred to as a chin up.
      • Using an underhanded grip utilizes the biceps to a greater extent.

Figure 6.201: Chin Up Grip

Figure 6.202: Chin Up Starting Position

Figure 6.203: Chin Up Top Position

    • Wide Grip
      • Using a grip that is wider than shoulder width, but with no greater than a 45-degree angle of the forearms, will utilize the rhomboids posterior deltoids and upper/outer area of the latissimus dorsi

Figure 6.204: Wide Pull Up Grip

    • Close Grip
      • Using a narrower than shoulder width grip will utilize the lower latissimus dorsi with more help from the chest and biceps

Figure 6.205: Close Pull Up Grip

    • Towel Pull Up
      • Looping towels over the bar and grabbing the end using a neutral grip (palm facing in like you are shaking someone’s hand) will utilize the forearms more and help increase grip strength to a greater degree

Figure 6.206: Towel Pull Up Bottom Position

Figure 6.207: Towel Pull Up Top Position

    • Assisted Pull Up
      • Using a counterbalance system, band or spotter assistant makes the exercise easier by decreasing the resistance being worked against to allow the exercise to be performed properly

Figure 6.208: Assisted Pull Up Bottom Position

Figure 6.209: Assisted Pull Up Top Position

    • Inverted Row
      • A bar at a lower height can be used to allow the feet to touch the ground
      • The steeper the incline of the body, the more resistance is utilized
      • Match the proper body angle based on the strength needs of the exerciser, allowing proper execution of the exercise and loading of the muscles

Figure 6.210: Inverted Row Bottom Position

Figure 6.211: Inverted Row Top Position