7 Most Explosive Home Exercises BODYWEIGHT
What's up, guysé Jeff Cavaliere, AthleanX . If you're a serious lifter, no doubt by nowyou've figured out that bodyweight training deserves to play a part in your overall trainingpicture. However, what a lot of people don't realizeâ€“ athlete or not â€“ one of the most important aspects that you could apply to your bodyweighttraining is explosiveness. Today I wanted to show you seven of the bestexplosive bodyweight exercises that you could do anywhere that you need to start incorporatingand guess whaté Even if you're a beginning I'm showing youa way to work your way up so each one of these
exercises is going to have a little bit ofan easier version â€“ not easy â€“ a little bit easier than the one I show you so youcan have somewhere to start and work yourself toward. Now, one disclaimer: we all know those bodyweightexercises are pretty damn impressive looking, but the number of people that can actuallydo them are very little. Like a superman pushup, or a clapping pullup. If you can't do these there's no use of tryingto do them. You're going to wind up either hurting yourself, or maybe squeezing out onerep, or two reps and that's not enough to
cause a change. I want to give you guys practical exercisethat you're going to be able to use starting now. So, let's get this list rolling. Thefirst exercise up is a power plank up. It's great for building upper body explosivenessand tying it in with your core. Remember, bodyweight exercise are almost always goingto 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, youneed the stability of your shoulder so it's
a great workout for building that, but youalso need the strength of your upper body, your triceps, your chest, and of course thecore 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 youget stronger you'll be able to get up on your toes and keep the progression going. Now don't be confused by this second exerciselinking back to that clapping pullup. There's a big difference here. This is an underhand,this is a chinup position and we're just doing a plyoversion.
The real value of doing a plyochinup isthat you want to be able to release the bar by building your pull through strength. Yousee, people think about just pulling to the bar, but in order to build true, upper bodyexplosiveness you have to be able to have the ability to pull through the bar. This is what a plyochinup does. By havingus in this underhand position we get a little extra help from our biceps and we get thatreally good eccentric when we grip the bar to kind of slow ourselves down. If you can't do this extreme version of thisthere is a step down version that involves
just one arm. Now, you're probably thinkingquot;One arm is going to make it harderquot;. No. One arm stays on the bar, that's controllingyou, then you let go with the other arm and now you're basically doing the eccentric onthat one side with the assistance of the arm that's still in contact with the ground. Tryit. You'll see the difference. It's a little biteasier and you're obviously going to want to work on each side individually until youbuild up the strength to be able to release the bar entirely. Next we hit the lower body. This one with the glut, hamstring, singleleg plyobridge. I love this exercise. It
Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.