Have you ever watched the competitors on American Ninja Warrior and thought to yourself “I wish I could do that!”?
If so, you are not alone. Many of us are drawn to shows just like this as they showcase incredible feats of strength and agility from the competitors. Many of us would love to get right on the course and own it, but the reality is that it takes time to master the skills of bodyweight training. The good news is that bodyweight training is something that can be learned.
The following article will teach you 2 great techniques that you can practice which will get you started down the path of advanced bodyweight training, Check out the article below and be sure to share it with all of your friends who aspire to be the next ninja warrior.
Unfortunately, too many people think the only bodyweight exercises available to them are squats and push-ups. In reality, the repertoire of bodyweight exercises to choose from is vast, almost limitless.
There are countless individual skills you could work on to help you build fundamental strength, but I’m going to show you two of my favorites. Try not to underestimate or overestimate either of these movement skills. With dedicated practice, they are both difficult enough and accessible enough to send you on your way to becoming a bodyweight master.
Skill 1: Front and Back Leg Scales
Initially, these moves will look too easy, but if you do them properly, they are anything but.
The ability to hold your knees in a locked out position with control works your leg muscles in a new way. These are great activities to improve your sense of body position and awareness for higher-level movements.
I’ll show you exactly how to do the front and back leg scales, along with variations, in the following video. I’ve also included a few tips and pointers below.
Key Points for the Front Leg Scales:
Make sure to relax your shoulders and lock out your legs.
Keep your back straight, chest up, and toes pointed as you lift your leg straight up.
Don’t lean back or bend your legs.
Lift your leg higher as you get more comfortable with the movement.
Key Points for the Back Leg Scales:
Just like the front scales, keep your legs locked out, your toes pointed, your back straight, and your chest up.
Maintain a straight line in your body as you lift your leg to the back.
Don’t lean forward, bend your legs, or lean your hips to the side.
Skill 2: Double Arm Lever
This is a great hand balancing skill anyone can learn with the right instruction.
The Double Arm Lever is beneficial in several important ways. It teaches you to connect your upper and lower body as one unit. This ability is the beginning of mastering full body control. It is also a great skill for finding your body’s natural balance point, which comes from gaining controlled tension throughout your body.
In this video, I’ll show you exact instructions on how to do the Double Arm Lever. I’ve also included more specific tips below.
Key Points for the Double Arm Lever:
Start on your knees with your fingers pointed backward.
Bring one knee forward and rest the top of your head on the ground as you bend your elbows in to your sides.
Lift your head, then raise your legs off the ground, pointing your toes straight back.
Watch the video above for more specific instructions on elbow, head, hand, and leg positioning.
Watch any video demonstrating ninja skills, and you’ll see how important hand balancing is to the art of mastering bodyweight. The Double Arm Lever is an accessible yet challenging skill that will help you build up the balance and strength needed to advance to more difficult skills.