In this article, we are going to be covering bases on possible ways on how one can replace the gym routines with bodyweight back exercises ones that you can do from home.
Let’s get started! Now whether you’re stuck at home due to the recent COVID-19 pandemic or can’t make it to the gym for whatever reason, that shouldn’t be an excuse to not get a full-body solid workout, if your body needs one. Several of the top fitness bloggers do a lot of their morning routine workouts from home and the ground reality is you don’t need a lot of equipment or room to build muscles and core strength. The majority of the exercises that you are scheduled to do at the gym can actually be replaced with bodyweight back exercises that have the same movement path and activate the same muscles groups.
One might find that these bodyweight back exercises even more challenging than the ones that you’re already doing at the gym and that’s because with these bodyweight back exercises you need to engage even more muscles and are full of compound movements of key muscle groups which tends to activate more muscles.
1. Shoulder Training using ELEVATED PIPE PUSHUPS
In training our shoulders one of the most commonly opted exercises is the MILITARY PRESS which can be done with barbells & dumbbells alike. These can be easily replicated with ELEVATED PIPE PUSH-UPS that has the muscle activation as MILITARY PRESS. For this exercise, we need an elevated surface to put your feet on top and get into a pipe position. Next step is to put your head down from the top of your head, vertical to the ground. The larger the gap between the body and the surface, the more body weight we are applying to this exercise, so the key point is to find an elevation that challenges you and start your work-out from there.
It’s key to note that one can maintain a good form by keeping your core tight and legs straight along with your back as well
2. Bodyweight back exercises using AUSTRALIAN PULL-UPS
While getting your back in shape at the gym or the most commonly used exercise are ROWS, using the row machine with dumbbells or barbells. The possible way it can be replicated at home is by doing AUSTRALIAN PULL-UPS. When it comes to bodyweight back exercises & home-based muscle training, some the best & payload exercises for your back will be from a hanging position.
But we all know, finding that one good place to hang at your home isn’t always Easy. If you have got pull-up bars at your disposal we would highly recommend using it but if you haven’t got one, then get some furniture tables & chairs on a very stable surface that you can put together which would allow you to perform AUSTRALIAN PULL-UPS safely. Place the setup at around waist height. The shorter it, is the harder it gets and that’s how we work on stressing the back muscles. Keep your hips up and back straight all the way up and there we have the Australian pull ups
3. Chest Training using EXPLOSIVE PUSH-UPS with bodyweight back exercises
Training our chest muscles at the gym, we prefer the most common exercise – Bench press, using dumbbells & barbells. While doing it at home the same movement path is possible but upside down by doing EXPLOSIVE PUSH-UPS. In this, push as hard as you can while going up and go slow while going down. EXPLOSIVE PUSH-UPS should definitely be getting your chest muscles activated thereby improving your core strength as well.
QUICK TIP: Check out our compilation of Best pushups for Chest workout here!
4. Abs Training using JACK KNIFE
The next important muscle group will be the ABS and when working out abs at the gym, a very common exercise you can point to is the ab crunch – with cables or machine. It can be easily replaced with bodyweight back exercises called JACK KNIFE. Keep your body fully extended while keeping your core muscles tight. Locking your arms and legs out, hinged at the hip – try closing your body like a JACK KNIFE (or swiss army knife).
QUICK TIP: You can also check out our Middle back pain recovery exercise, if you end up pulling your wrong muscles.
5. Leg Training using PISTOL SQUATS
The next key muscle group we move on to will be the LEGS. Being the most common exercises, squats can be done with the dumbbells or Machine barbell. And because legs are such an important and one of the biggest muscle group in our body it requires a heavier payload to get it worked-out. Usually we do it by increasing weight
But at home work-out we will be opting to go with PISTOL SQUATS
With PISTOL SQUATS we are going to shift our whole body weight and concentrate it onto one leg while squatting with the other. While doing this, my body weight is focused on one leg so I have to balance & control my body even more. This exertion gives lot more muscle activation while tearing micro muscle fibers so that that it can be re-built.
If you find PISTOL SQUATS too demanding, we would recommend you to start with the PROGRESSION ASSISTED PISTOL SQUATS. This is done by lowering your hip & almost sitting on a chair and standing back up on one foot. To reduce the stress in this bodyweight back exercises for beginners, one can lower the surface for assistance. This should ideally help you on the lower half of your PISTOL SQUAT.
For visual guidance, please look at the Youtube Video below that will help you find the CORRECT form and posture for each of the exercise mentioned in this article (Source: Official Athenx Youtube page)
With these above bodyweight back exercises, practised at periodic levels (atleast 4-5 times a week for 20 minutes each day) one can easily heal middle back muscles. For an advanced strengthening program you can check out our Heal your Back in 21 Days Free Guide.
Also do have a look at our DETAILED ANALYSIS & HONEST ATTEMPT to review “Unlock Your Hip Flexors” Program.
