what if I told you that you only need
three exercises to train your whole body
increase your strength and improve your
mobility flexibility stability and
balance at the same time sounds too good
to be true
right to prove that statement we will
now show you three of the best and most
comprehensive bodyweight exercises you
can do let's start right here with a 360
pull
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this movement is a straight arm push and
pull' exercise and it's the hardest of
these three the exercise consists of
four phases first is the positive front
of a pole which is followed by the
negative back liverpool and ends in a
dead hang that leave a position from
there you perform the positive back
liverpool to get back into the
upside-down hang and finish with the
negative from liverpool this movement
involves many different muscles when you
do the front liverpool you will activate
your latissimus dorsi all three parts of
the trapezius the rhomboids and the long
head of the triceps during the back
Liverpool you will activate your
pectoralis major and minor the serratus
interior the front and middle delts and
the long head of the biceps of course
you also need other muscles to stabilize
your body in all phases of the movement
to keep your body on the tension you
have to activate your hamstrings quads
coughs the abdominal muscles the erector
spinae and all parts of the rotator cuff
an additional benefit is the improvement
of your shoulder flexibility hanging in
the starting and ending position will
improve your shoulder flexion and
extension now if this movement is too
hard for you you can adjust the
difficulty by changing the lever this
can be done by chucking one or even both
legs the closer you move the center of
gravity to your shoulders the easier the
move gets you can do 360 pulls with an
underhand or an overhand grip the
underhand grip will stretch your pecs in
the long head of the biceps more than
the overhand grip but it is harder
during the positive front Liverpool the
second exercise is the ring muscle up
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the ring muscle offers a bent arm push
and pull movement in terms of balanced
movements the ring muscle up is superior
to the bar muscle-up because the ratio
between pull transition and push is much
more evenly split the movement consists
of three phases first the false grip
pull up second the transition and third
the ring dip with turn most people
struggle with this movement because that
transition or their false grip is too
weak you have to hold the false grip
during phase one and phase two
or you won't be able to do the movement
for the first phase it's necessary to
pull yourself up as high as possible
pull the Rings to your chest with elbows
close to the body in the first place you
will activate your forearms especially
do flexes your biceps your lats and your
lower trapezius after the pull-up you
enter the transition in this face you
have to bring your elbows from the front
to the back of your body
which requires both the ability and
strength during the transition focus on
keeping your elbows as close to your
body as possible the wider your elbows
flare the heart of this pot gets and the
more stress you put on the inside of
your elbow which can lead to injuries
very quickly in this phase your forearms
your rhomboids and your middle trapezius
have to do the most of the work once you
are above the Rings you only have to
push yourself up to stabilize the
movement at the top and then finish by
rotating your arms out warm here you
engage your chest your deltoids your
triceps and the lower part of the
trapezius
the outward rotation at the end is great
for strengthening the biceps and the
rotator cuff to stop muscle up training
you should be able to hold the false
grip to do at least three high false
grip pull-ups and a couple of very deep
ring dips if you want to know more about
these exercises check our beginner rings
video the last exercise is a lower body
movement known as pistol squat this move
is not only a matter of strength but
also of mobility and balance the pistol
squat will train nearly all muscles of
your lower body like your quads glutes
and cost and you will also need your
core and erectus banana to stabilize the
movement the bending leg has to balance
the whole body so you will need
sufficient ankle mobility and call
flexibility to do it if your ankles and
calves are too tight you won't be able
to go down all the way without falling
back
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to improve your ankle mobility and core
flexibility you can hold yourself onto
an object and pull yourself closer to it
hold this position for a while
release and repeat try to tense the
tibialis anterior in the front position
now you might say the knees shouldn't
travel too far in front of the toes but
in fact it's totally normal if you need
to travel a little bit forward as long
as they're here stays on the ground and
you have no specific issues with your
patellar tendons when it comes to the
straight leg you will need a good
mobility and strength to keep it
extended in the lowest position you can
start with elevated pistols if your
straight leg isn't mobile and strong
enough but the goal should be to do it
on the ground like always aim for
perfect form don't do this movement if
you lack the strength and balance your
knees should be stable the whole times
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to build up the stability you can do
pistols with support or pistol sitting
down on a bench or a box as you can see
you will train your whole body and
nearly every muscle with these three
exercises if you want to know how to
assemble different exercises to useful
program build basic strength to learn
these movements and improve your overall
performance you should check our workout
programs or sign up for an online
personal training on our website if you
have any further questions just leave a
comment thanks Alex
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