what’s up, guys? jeff cavaliere, athlean-x.com. 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 donâ€™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 what? 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, donâ€™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 donâ€™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 chin-up position and we’re just doing a plyo-version. the real value of doing a plyo-chin-up 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 plyo-chin-up 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 thinking”one arm is going to make it harder”. 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 plyo-bridge. i love this exercise. it gives us the chance to, again, explode throughwhere we normally would. a normal bridge would take you to a line parallel to the rest ofyour torso. here we want to have our hips actually thrustthrough, get a little bit of clearance and then again, hit the ground, eccentricallycontrol that with our glutes and our hamstring. if you can’t do this single leg version you’llstill work single leg, but what you do is straighten your leg out a little bit and justgo for a little bit of clearance. i donâ€™t
care if you just get 1″ off the ground. what you might find though is this one’s goingto target a little bit more of your hamstring and a little bit less glut. you’re going to want to get to the point whereyou can let that glut take over because you can avoid a lot of hamstring injuries if youallow the glutes to be dominant when it comes to glut/hamstring tie-ins. let the glutes do most of the work and we’llstart minimizing those hamstring pulls. now let’s hit the core with our pendulum plank. get down on the ground, get in a basic plankposition 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 andforth. try to get as much clearance as you can withoutpiking so much at the hips. you want to make sure that you’re keeping your torso as steadyas you can for that stability of your core. if you can’t master this just yet then dothe swiper version of it where you kind of use one leg at a time, bringing them backto the central mid-line. you sweep left, come back to the midline, and sweep right. again, now you have a three point plank positionso you’re not just all on your forearms with nothing to support you from behind. you’vealways got that one leg in contact with the
ground so it alleviates a little bit of thestress on the core, but it still makes it a great exercise for you to become more explosivelystrong in your core. next up, number five is one of the best wayswe can learn to build upper body explosiveness and be able to learn how to get off the groundas fast as possible. now, i train a lot of major league baseball players and in fielderswhose 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 theground or you’re not going to be very good. even the average guy is going to need to maintainthat ability to get off the ground as fast as possible for the rest of their life orthey’re going to be using a life alert if
they donâ€™t. so if you want to learn how to do this, thehannibal pushup is a great way to do this. now, not like the superman version i showedyou before. that’s a little bit showy. this is actually quite functional. you want tobe able to learn how to integrate your upper body and lower body together to be movingtoward getting you up as fast as possible. you can do that with this version. try totouch your hands in toward your toes, bring everything together so if you had to you couldpop up from there. now if you can’t do that, or coordinate at this point, leave your handson the ground. you’re still going to get a lot of upper bodywork and the act of pulling your feet off
the ground is the explosiveness that we’relooking for to start building that strength to allow us to make that transition to wherewe could get everything off the ground. now let’s build on that concept for numbersix here with our rolling squat burpee. now we’re on our back instead of on our stomachand we still want to be able to get up explosively. so we do a rolling squat, get right up ontoyour feet and from here we keep the difficulty going by going down into a burpee and thenjumping 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, andbecome explosive and command that moment?”
you need to be able to command everythingyou do with your bodyweight. that’s the whole point, but making it explosive is the partthat guys forget to do. we always train at a slow pace. if you thinkabout 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 whenit’s with our own body. if you can’t do this entire combo, just breakit in half. do just the squat burpee part. get down on the ground on a burpee, jump upto 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’vejust got to learn to get quick with your feet
to get them back up underneath you to putyou in position to be able to stand up. okay, last up, let’s hit our lower body onemore time with our depth tuck jumps. we’re going to do them in 180 style here. what isthe 180 style? it requires and demands that you have a littlemore control of your body and space. secondly, it requires you to have enough explosivenessto be able to get off the ground to be able to execute the jump. so, you’re just trying to do a death jumphere which you just step off the box. what the step off does is it allows you to naturallyhit the ground, cause a natural recoil and stretching of the quads that you then haveto change around the direction and get right
back up as fast as possible. it’s called the amortization phase where youmake that transition between a centrically lowering and explosively popping up. it’sa crucial skill if you want to build your explosiveness. you try to shorten the timethat happens. but, if you can’t do the 180 turns here yetthat’s fine. all you have to do is work on building up to that. so let’s work on deathtuck jump by themselves. just learn to step off with the right foot, land, and quicklyallow yourself to go down into that amortization phase and then pop up, and then again, workon both sides. here you’re going to lead with your rightleg 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 thebest way for you to start building not only bodyweight strength, but command of your bodyweightstrength and explosiveness into your bodyweight routines. remember, we won’t probably realize the benefitsof training with our bodyweight and incorporating into our regular strength training, but notmany of us have mastered the value of how important it is to be including an explosivebodyweight exercise into what we do. guys, we have an entire program called athlean-0that literally requires no equipment. literally nothing at all in order for you to get themost out of your body and using your bodyweight
to build muscle because you absolutely canif you start pushing yourself past your comfort zone. donâ€™t think bodyweight means just doingas many pushups as you can, or sit-ups as you can. that’s not what it means. you coulduse your own bodyweight in a really challenging way and you can start building muscle withoutany equipment and any environment. you can find the athlean-0 program over atathleanx.com. in the meantime, if you’ve found this video helpful make sure you leave yourcomments and thumbs up below. let me know what else you want to see on my channel hereand i will do my best to bring it to you. all right, guys. i’ll be back her again soon.see ya.