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Incorporating advanced bodyweight exercises into your training routine is an excellent way to challenge yourself and continue progressing as an experienced athlete. As an experienced athlete, you’ve likely mastered the basics of bodyweight exercises. Push-ups, squats, and lunges are all fundamental movements that can help build strength, but they may not provide the same challenge they once did. To continue making progress and pushing your limits, you need to incorporate more advanced bodyweight exercises into your routine.
If you’re an experienced athlete looking to take your workouts to the next level, incorporating advanced bodyweight exercises into your routine can be a great way to challenge your body in new ways and build strength and athleticism. In this post, we’ll explore 10 advanced bodyweight exercises that can help you do just that.
Here are ten challenging exercises to take your fitness to the next level.
Archer pull-up:
This exercise is similar to a regular pull-up, but one arm is extended while the other arm performs the pull-up motion. It requires significant upper body and grip strength, as well as control and stability. Start by mastering regular pull-ups and progressing to assisted archer pull-ups before attempting full range of motion.
One-arm push-ups
Instead of using both arms to push yourself up, try doing push-ups with one arm while the other arm is held behind your back. It requires significant upper body and core strength, as well as balance and stability. Start by mastering regular push-ups and progressing to one-arm push-ups with a hand on a raised surface for support.
Pistol squats
This exercise involves squatting down on one leg with the other leg extended straight out in front of you. It requires significant balance, leg strength, and hip mobility. Begin by practicing regular squats and lunges before progressing to pistol squats.
One-arm pull-ups
Just like one-arm push-ups, this exercise involves using only one arm to pull yourself up. It requires significant upper body and grip strength. Start by mastering regular pull-ups and progressing to assisted one-arm pull-ups using a resistance band or assistance machine.
Handstand push-ups
This exercise involves doing push-ups while in a handstand position against a wall. It requires a lot of upper body strength and balance. Start by practicing handstands against a wall and progressing to partial range of motion handstand push-ups before attempting full range of motion.
Planche push-ups
This exercise involves balancing on your hands with your body parallel to the ground and doing push-ups in that position. Start by practicing planche leans and partial range of motion planche push-ups before attempting full range of motion.
L-sit:
This exercise involves holding your body up with your arms while your legs are extended straight out in front of you. The L-sit is an advanced bodyweight exercise that requires significant core and arm strength, as well as balance and stability.
To perform an L-sit, start by sitting on the ground with your legs straight out in front of you and your hands placed on the ground next to your hips. Next, press down through your hands and engage your core as you lift your hips off the ground. Extend your legs straight out in front of you, forming an “L” shape with your body.
Muscle-ups
This exercise involves doing a pull-up and then transitioning into a dip, all in one fluid motion. It requires significant upper body and core strength, as well as coordination and timing. Start by mastering pull-ups and dips separately before attempting the full range of motion muscle-up.
Dragon flag
The dragon flag is an advanced bodyweight exercise that requires significant core strength, as well as control and balance. It was made popular by the legendary martial artist and actor, Bruce Lee, who used the exercise as a key part of his training regimen.
To perform a dragon flag, start by lying flat on your back on a bench or sturdy elevated surface, with your head toward the bench and your hands gripping the bench behind your head. Engage your core and lift your legs up toward the ceiling until your body forms a straight line from your shoulders to your feet.
Human flag
The human flag is a challenging bodyweight exercise that involves holding yourself up sideways on a pole or bar with your body parallel to the ground. As with any advanced bodyweight exercise, it’s important to build up to the human flag gradually by working on your upper body and core strength, as well as your balance and stability.
Conclusion:
These exercises not only test your strength, balance, and coordination but also provide a unique and effective way to build muscle and enhance overall athleticism. Remember to always prioritize proper form and technique while performing these advanced exercises.
