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Health & Fitness

Bodyweight Exercises for Super Strength

I recently read “The Naked Warrior” by Pavel and was amazed at the concepts presented in this book and how I’ve been able to apply them to my training and my clients’ training.  The focus of this book is on Max Strength and using high tension generating techniques to significantly increase strength, which I will get to in a moment. 

The basis of the Naked Warrior is centered on two exercises; the Pistol, or single leg squat, and the One Arm Pushup.  Performing one of these two exercises using just your bodyweight with max tension is the equivalent of performing a power lift.  Trust me this is no exaggeration.  Aside from looking really cool while performing these exercises you might be wondering how they help other aspects of strength training.  

Let’s take a look at some of the subtleties of performing the Pistol and how they relate to other strength training exercises.  Before you begin the Pistol you must generate max tension in your body, particularly in the supporting leg and abdomen.  This is accomplished by using what’s a called a static stomp, or you can actually stomp the ground.  Stand on one leg and push that leg into the ground as if you’re trying to push the ground away.  You should feel tension rising from your foot/leg into your core, give it a try and attempt to maintain that tension throughout the Pistol.  This technique is invaluable for heavy deadlifts, squats, swings, standing shoulders presses, and pretty much any other strength training exercise where you must stand.

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Another technique that ties into the static stomp is what’s called “white knuckle toes”.  I’m sure you’ve made white knuckles with your hands before, that’s when you clench your fist super tight and your knuckles turn white.  Now imagine gripping the ground with your toes to the point that they turn white.  If you have problems rooting yourself to the ground, then use this technique.  Again, this technique comes in handy when doing heavy deadlifts and squats, use it. 

The next technique calls for you to brace your abs, much like bracing for a punch to the midsection.  If you live near me I can make this happen for you.  This braces your spine, protects your organs, and generates even more tension in your body.  It will also connect your upper body to your lower body and give you the sensation of being one connected, strong unit.  This is generally how you want to maintain your core during the majority of your lifts. 

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So now you’ve generated all this tension in your body, what do you do with it?  Answer, start the exercise.  Start the Pistol by pulling yourself down into a squat using your hip flexors, the muscles on the front of your hips that get tight from sitting at a desk all day.  Don’t just fall into a squat; pull yourself down with control into your end range of motion. 

You should be resting comfortably or not so comfortably at the bottom of the Pistol with your hamstring touching your calf and your butt very close to your heel.  In order to safely stand back up you need to do two things.  1. Stay tight don’t relax it will only make it more challenging.  2. Generate even more tension by clenching your fists and then stand up.  No sweat… 

Let’s take a look at the One Arm Pushup and how it relates to other strength training exercises.  Again max tension is the key to success and safety, so before you begin tense all of your muscles except for your face and neck.  Your supporting arm/hand is going to grab the ground with your fingers as if you’re trying to crush the ground beneath you.  Having a crushing grip will actually help all of your pressing movements, deadlifts, and other slow grinding lifts where you must grip a barbell or kettlebell.  For example, before you deadlift something heavy crush the barbell with your hands and then execute the lift. 

The next technique to employ is called the “corkscrew”.  This refers to squeezing your armpit and screwing your shoulder tightly into its socket.  You will want to corkscrew your shoulder on your descent and ascent in the pushup, in both the one arm and the good ole’ fashioned pushup.  Using this technique will also force you to pull your shoulder down away from your ear keeping the tension out of your neck.  The corkscrew creates a safe stable shoulder joint and will allow you to incorporate your lats into the pushup.  

The implications this technique has on the bench press are profound.  Imagine that you are laying on the bench and have just un-racked the barbell.  Before you pull the barbell to your chest, notice I said “pull” not drop, pull your shoulders down away from your ears and attempt to break the bar by applying inward pressure by using your lats.  Once you have pulled the bar to your chest in a controlled manner, use the corkscrew technique again and push the bar up and away.  You should feel your lats working in conjunction with your shoulders and chest to push the barbell to the top position. 

Now let’s get the lower body involved in the One Arm Pushup.  What, lower body????  Yes, I said lower body involved in the One Arm Pushup.  Remember the One Arm Pushup and Pistol are exercises that are designed to incorporate the entire body using max tension.  Once you are in the pushup position, it doesn’t matter if it’s one or two arms, brace your abs (sound familiar), squeeze your glutes as if pinching a coin, and pull your knee caps up.  Contracting all of these muscles together will generate more tension and tension equals force.  

The next time you attempt an overhead lift such as a standing military press squeeze your glutes, brace your abs, and pull your knee caps up.  You should feel more rooted to the ground and stronger.  You can even squeeze your glutes in the bench press to generate more tension.  Squeezing your glutes in either exercise will provide more protection for your lower back as well. 

These two exercises are by no means easy and you should carefully build up to performing them.  The key to performing them successfully is progression, progression, and progression.  A great way to start the Pistol is to place a bench, chair, or box behind you if you are not able to sit down all the way.  As you get better with practice you can use shorter objects until you are comfortable with sitting all the way down. A great way to start the One Arm Pushup is to lean against a counter or bench, something that will elevate your shoulders above your feet, and perform the exercise from there.  Again, decrease the incline of your shoulders relative to your feet as you get better and eventually you should be able to do it with your hand on the ground.    

So, how often should you practice these exercises?  Answer, every day throughout the day.  This is referred to as “Greasing the Groove”.  The goal is to do just a few reps each time you practice.  If you were to do just one solid rep several times throughout the course of the day, then that would be ideal.  You do not want to practice until exhaustion that defeats the purpose of creating positive strength adaptations.  

A direct quote from Pavel, “Strength is built by tensing the muscles harder, not exhausting them with countless reps.” 

Stay Strong.

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