The exercises below are the best exercises I know you can perform for not only better health and a stronger and leaner body but it will also help with how your body functions. This list is not in any order of any kind what so ever. Learning how to perform these exercises is not difficult either and you probably already do some of these motions in one way or another. Key not to remember is to have proper form at all times! Now let’s begin with the top 10 exercises list.
Dead lifts are about the best (if not the best) best calisthenics weight vest exercise you can do be it with a barbell or an other object you can safely lift in a correct dead lift form. To do it correctly you need to keep a straight back with your shoulders pulled back looking straight ahead (never look down!) To start have the weight or object near your shins and squat down with your hips parallel to the floor and grasp the weight with a shoulder width grip.
Preferably have your palms facing away but you can find the grip that suits you best (just never do it with both palms facing away as if performing a curl because this can put a lot of stress on your elbows and tendons). Don’t put all the weight on the balls of your feet either make sure your heels are down on the floor with most of the weight on them as well. Don’t bounce the weight (or on any exercise for that matter) and legs shoulder width apart like a squat. If you’re wanting to stay injury safe be sure to follow these rules or you might get hurt (if anything your not getting the most of the exercise… So do it right!).
Speaking of no equipment needed this will get your whole upper body in better shape it is FREE and requires nothing to lift unless you want to add a weighted vest or anything else you come up with to make it more challenging. Speaking of no equipment needed this will get your whole upper body in better shape it is FREE and requires nothing to lift.
To do it put your hands on the floor in a very secure and comfortable position (you don’t have to just do the shoulder width apart unless that is your preference) while keeping your head and your back and legs straight if your level of fitness allows it. Go down as far as you can, and if you are unable to do it with your legs extended you can change by doing it on your knees until you develop the strength required to do it. If your in better shape I urge you to do more advance forms and push yourself but be sure to keep safe and avoid injury. If it doesn’t feel right or something feels off your better off stopping immediately.
The counter part to the push up, but is another exercise I suggest just as much! It will condition your back, lats, shoulders, and arms greatly (using a weighted vest or chains will create even greater and faster results!). The same hand placement rules for the push up applies basically so I suggest to simply go shoulder width apart again. You can go further out to work your lats more or closer to get more on the arms and shoulders. Both push ups and pull ups of some form should be implemented in your workouts at least once or twice a week!
You can do this with either one heavy object or two. Using two is better to help prevent an imbalance or cure it if you have one. Like the name says you do a squat then in the same motion as you go back up press it over your head then back to your shoulders. Never lock out your arms when doing this because it can cause serious injury to your elbows
You can move it to your sides and do the squat then back over your head from their or leave them at shoulder level. You can also do a alternating lung then do a squat and press or some other order all in the same exercise! Always keep your mind open to combing exercises and movements!
This is one of the best forms of a squat you can do. If you’re looking to take pressure off your spine (which is good even if you have a healthy spine) and wanting to work on your core more than this is the squat for you. If your able to do this exercise I recommend it more than any other squat simply because it offers much more and is much safer.
To do it you can either one rest the weight on the dimple muscle near the collar-bone with your arms crossed with your thumbs holding it for extra support (keep your elbows up at ALL times!) and squat down and back up. The other method is to have your palms facing away and resting near your shoulders as if you was going to preform a shoulder press and squat from their with the weight mostly on your fingers and shoulders (again keep your elbows up). It will take practice to get the hang of it but the rewards are worth the effort.
This exercise is much more difficult than any of the others and will need a lot of practice and skill to get used to. To do this you must first of course have the weight over your head…You can do this by either pressing it over your head then lock out your arms (be sure you do not lock out your arms all in one motion because as mentioned before you can cause serious injury to your elbows by putting too much pressure on them), or from the floor using a clean and press if you prefer.
Then thrust the weight all the way over your head (don’t lock out your arms with any exercise as it will put a lot of pressure on your tendons and will cause injury and/or problems later). using your whole body to push it up. Hold it there for a second than lower it back down to your shoulders then back to your hips then back to the ground. Pause until your ready then repeat. Like all other forms of exercise going heavy is what will make this and the other exercises do the most for you. Form is key!!!!!
This exercise is much more difficult then any of the others and will require a lot of practice and skill to get used to. To do this you must first of course have the weight over your head… You can do this by either pressing it over your head then lock out your arms (be sure you don’t lock out your arms all in one motion because as mentioned before you can cause serious injury to your elbows by putting to much pressure on them), or from the floor using a clean and press if you prefer.
You must also have a wide grip in order to do this (as if you was doing wide grip pullups). Make sure the weight is positioned slightly behind your head (only slightly though!) and your arms are locked very securely before you begin. Then while keeping your whole body really tight begin squatting down until your hips parallel to the floor. Don’t be surprised if you can not do more than a bar with no weight because it will take time to master this exercise!
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