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Do These 5 Bodyweight Exercises with Ease (CHEAT CODES)

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Rating: 4.0; Vote: 1

m going to show you the -cheat codes- for making 5 bodyweight exercises much easier than they look in just minutes. By the end of the video you will be much more likely to be able to do high box jumps, the dragon flag, floating planche tucks, hannibal pushups and typewriter pullups. Let-s get started with the dragon flag exercise. This is definitely one of the more challenging ab exercises out there, but that is if you try to turn it into just an ab exercise. You see, the cheat code for performing this exercise better is to not forget to use your glutes when doing it. When you lift your body up and try to maintain a perfectly straight torso you will find that as you fatigue your hips start to drop faster than your feet do. This is because you are not consciously trying to squeeze your glutes as hard as you can to prevent it. When you get a good glute contraction, you are able to keep your body much straighter and take some of the load off of the abs. Instantly, the exercise becomes easier and your chances of being able to perform it for a longer period of time go way up. Next, we cover the hannibal pushup. This explosive plyometric pushup variation is known to be rather difficult when viewed but much easier when performed. This is because you have to push your body up off the ground with enough force to be able to touch your hands and toes together in the middle of the rep. The key however, is the word middle. You are not touching in mid-air. You are touching on the ground in the middle of your body. This means that in order to do this properly you only need to think about dividing the distance in half. Bring your hands from your shoulders to your hips and your feet from behind you to your hips. When you see it this way you understand that the distance needing to be covered is far less. Visualize targeting this position on the floor and use it as the landing spot for both your feet and your hands. The next exercise is the typewriter pullup. This cool looking pullup variation is again much easier to perform when you implement the cheat codes I-m showing you. As you slide your body to the right or left, realize that you still have the other hand on the bar. Just because it isn-t clasped around the bar doesn-t mean that it cannot exert downward force into the bar (as you normally would in a pullup. Set your hands out wide to better allow for the sliding of the body left to right and turn your thumb downward as you move to hook the hand on the bar and provide the best support. The high box jump is much easier when you stop thinking of the move as one that requires a tremendous vertical jump. When you realize that the key to the movement is getting your knees as close to your head as possible, it becomes much easier to perform the exercise (especially when doing the quick warmups that I detail out. Finally, the floating planche tuck takes advantage of physics to make the exercise much easier than it seems. Keep the hands facing backwards so that the natural bend of the elbows takes your arms closer to your center of mass not further from it. This will allow for a better balance point and give you a much better chance of executing this difficult bodyweight exercise more easily. For a complete bodyweight workout program that requires no equipment at all, be sure to visit the link below and get the ATHLEAN XERO program. No bands, bars or benches required to get you in the best shape of your life using just your body weight
Date: 2022-04-22

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Comments and reviews: 10

Der
I have been following Jeff for years and I really like his contents. Still his not a Calisthenics expert. Having some experience myself, I point out that:
1. it's still a banana dragon flag. Abs are disengaged or at most, they work at a fraction of what they should in this move and this posture is risky for your low back. You should aim for the hollow body position.
2. Those jumps are really good, bravo
3. it's no -floating tuck planche-. I guess you said tuck because of the tucked elbow. What you did it's actually a bad elbow straddle planche.
Keep up the good work and please double check when you're talking about something you're not sure of.
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Daniel
I'm going to jump on the bandwagon and say Jeff is filming his calisthenics videos in space, he makes exercises I can't even do look easy, therefore he must be lying
Jeff, man, this whole controversy doesn't matter, it's not new, jealous haters have been trying to slander your name for a while, I don't usually comment on your videos but after seeing your comment on Greg's video I realized you started letting this whole BS get to you, just remember that most people don't really care about it anyway, people watch your videos and are able to get stronger and reduce the chance of hurting themselves in the gym, for that we thank you Jeff.
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Kenneth
Jeff, love your videos. I-m learning a ton. I-m 56 and used to be a gymnast and coached elite gymnastics till 18 in a private club. I had our 6-8 year old junior elites doing 30 plange dips and that same move your doing with straight arms. Oh, did I mention they were girls. They also had to do a minimum of 30 hanging v-ups in 60 seconds. If they were any good they could do almost 1 per second.
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Fred
Dragonflag is not a glute exersise but squeezing your glutes is a good que. If the Abdominals and hip flexors are not strong enough squeezing the glutes will make little difference. The legs are floating in the air and the resistance is on the anterior muscles. If you lower your feet to the ground, then its the glutes and other PC muscles working like in a reverse plank.
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Ben
I was wondering if somebody has experienced similar symptoms and could offer another perspective. I've been practicing to do a planche for a few weeks. It seems like when I do a planche hold (and focus very hard on shoulder protraction) I have a lot of pain the next day around my left scapula, especially running up my neck. Has anyone else had this issue before?
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Jasper
That is not a floating tuck planche it is an elbow lever straddle, we are driving out elbows against our torso to have leverage. It is an easy move, if you have your arms on the sides with no contact to your torso, that is called a bent-arm planche.
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Chris
Thanx for the video actually for dragon flag I was trying leg raises into lifting up but never thought about the glutes. Dont have a bar and much too cold outside for typewriter pullups -27 Celsius but will try flags in my routine today thanx. Jeff!
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---ei---
The tuck planche is actually a turtle freeze. It doesn't have as much strain as a planche (very different. As a person who can do the turtle freeze with ease (and with one hand instead of two, the planche is much different. Very fun tho; )
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-----------------
Yeah but the goal of the typewriter pull-up isn't just to do it, it's to build up strength for the one-arm pull-up. So the less support you get from the extended arm the better.
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Jose
Thats not even a planche, thats elbow lever you don't even push with th shoulder and triceps a real planche is with arm straigh only using the trapecius muscles and shoulders
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