We love our new and fancy toys at Redefining Strength, but we also know that sometimes the best exercises are the simplest ones.
Bodyweight training should be an integral part of your training program if you want to feel better, move better and be all around functional strong.
Bodyweight training isn’t just a great place to start to build a strong base of strength – it is also a great way to become incredibly strong and challenge even the most advanced exercisers.
And the best part is that the bodyweight training exercises we use are super core intensive and work your entire body.
Because you work so many big muscle groups at once, you burn more fat in less time while developing a great deal of strength.
By doing compound bodyweight movements, you also teach the muscles of your body to work together efficiently so you can move better in everyday life!
Also, the core strength you develop from our bodyweight training can help you prevent and alleviate low back, hip, knee and shoulder pain!
And while bodyweight moves like push ups and pull ups are an important part of our bodyweight training program so are isometric exercises.
Isometric exercises are exercises that you hold. Instead of moving through a range of motion, you hold the exercise in one position for a set amount of time.
Isometric moves are great to increase muscular stability, improve mobility and even make you mentally tougher.
Having to hold an uncomfortable pose makes your mind want to give up before your body truly has to – there is no reprieve from the pain and nothing else to focus on.
Also, isometric moves are great for activation and to improve your posture if you sit all day at a desk. We often use them as part of our warm ups to help your body get ready to work so that you don’t get injured.
One of our favorite isometric moves is the Scapular Wall Hold.
To do the Scapular Wall Hold, stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Do not shrug your shoulders as you drive your elbows back. Then lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core and glutes tight as you lean into the wall. You should feel this move low between your shoulder blades. Keep your body in a nice straight line. Do not let your hips sink toward the wall or your low back arch.To advance the move, move your feet a bit further from the wall.
For more great isometric bodyweight exercises, check out these 10 Isometric Moves To Alleviate Desk Job Aches And Pains!