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BWS Foundational 8

Bodyweight training exposes all weaknesses because the body must work as a functional unit. A pushup requires core and leg strength for even one repetition, unlike a bench press where the back and core are supported. A one-arm pushup magnifies the strength and coordination needed from the core and multiple muscle groups working together compared to a pushup. While bodyweight exercises work many muscles, it is important to include a variety of movements to target different muscle groups primarily and secondarily.

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Wil Arz
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80 views3 pages

BWS Foundational 8

Bodyweight training exposes all weaknesses because the body must work as a functional unit. A pushup requires core and leg strength for even one repetition, unlike a bench press where the back and core are supported. A one-arm pushup magnifies the strength and coordination needed from the core and multiple muscle groups working together compared to a pushup. While bodyweight exercises work many muscles, it is important to include a variety of movements to target different muscle groups primarily and secondarily.

Uploaded by

Wil Arz
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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BWS Foundational 8

One of the biggest advantages to BodyWeight Strength lies in how you


must learn to use the body as one integrated, functional unit.

That means you have to learn how to develop strength, coordination and
flexibility across ALL of your joints and complete musculature.

You can't lack mobility…

You can't lack strength in any muscle group or you’ll make little progress.

Bodyweight training will expose ALL your weaknesses.

This is why I often say “no weak links.”

We’re all at different points in our fitness journeys so I’ll illustrate with two
examples:

Pushups and 1 arm pushups (in relation to a bench press).

Pushups vs Bench Press


You can perform a bench press while possessing very little core
strength.
This is because when you lie on a bench, your back and core are
supported. While it’s a compound movement that works the chest,
shoulders, triceps, and if done well the lats, the core and lower body are
largely passive.

Now compare that to the pushup.

A standard pushup can be performed by most people, but in order to do


even ONE pushup you must possess adequate strength and coordination
across multiple muscle groups to include the core (abdominal, lower back,
and hip musculature such as glutes) and leg muscles.

To further illustrate this point, take the 1 arm pushup.

Because you no longer have a 4-point base touching the ground, in this
case you have a 3-point base of two feet and 1 hand, the strength and
cohesion that’s required throughout the core and by multiple muscle groups
working together is magnified immensely.

A person with a comparatively weak core, and poor muscular


coordination can have a respectable bench press, but the same
person would be lucky to be able to do a partial rep of a 1 arm
pushup.

In this way, when you are progressing in Bodyweight Strength, you are
by default training for and with no weak links.

Even though Bodyweight Strength movements like a push-up or pull-up


incorporate multiple muscle groups, and often the entire body when
performed well, it’s still important to make sure that you include a variety of
movements in your program.

This is, of course, because certain movements are going to have primary
focus on certain muscle groups, while the other muscles are going to be
receiving secondary work.

However, ALL of the movements that you perform, regardless of


primary muscles worked are going to increase your core strength and
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