Since early 2020 gyms have either shut down or…
They are open in limited capacity.
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Because of this training at home has surged in popularity.
For those who don’t have room for a home gym, bodyweight training is a solid option.
- Pushups work chest, shoulders and triceps.
- Pullups work back and biceps.
- Various types of squats and lunges work legs.
- Planks and leg raises work abs.
If you take this type of training seriously?
It’s definitely possible to build a strong and defined physique with bodyweight training.
The biggest positives of bodyweight training?
You are able to train just about anywhere.
There is one challenge with bodyweight training.
“The downside of bodyweight is… you can’t really train your lower back effectively… and you have to train your lower back to stay young.” – Pavel Tsatsouline
Pavel Tsatsouline recently discussed this in a video interview.
Here’s that video…
*I have it set to where the video starts at the 2 minute mark (watch from 2:00 – 7:00 for the best info).
It’s easy to work your lower back in a commercial gym.
Barbell squats can work.
Another option is various deadlifts, etc.
This isn’t as easy at home…
Deadlifts strengthen the lower back well, but an Olympic bar and plates are a serious investment and take up a lot of space.
One issue with standard deadlifts is that this is an exercise where strength increases rapidly.
It’s not uncommon for women to quickly hit 200+ pounds and men 400+ pounds.
Gaining strength isn’t a bad thing.
You just have to make sure you have enough weight.
If you want to work your lower back with a barbell but don’t have a lot of plates… do the lighter Romanian Deadlift variation.
This Romanian Deadlift variation really teaches a good hip hinge.
You also use a lot less weight with this exercise.
Because of this…
It works the lower back and glutes with less compression on the spine compared to conventional deadlifts.
But there is a lower back exercise I like even better than Romanian Deadlifts.
The Kettlebell Swing.
The benefit of the kettlebell swing is it is a ballistic exercise.
Your lower back and glutes contract hard… even with a relatively light weight.
Instead of lifting heavy, you lift with speed.
This type of fast ballistic exercise keeps the body young…
It helps you maintain fast twitch muscle fibers as you grow older.
Even if you are primarily doing bodyweight training… I would highly recommend supplementing with at least a few sets of kettlebell swings each week.
This is a way to work your lower back effectively.
As a bonus it will also firm up your glutes.
It only takes a single kettlebell.
If you want to do an entire full body workout that requires just one kettlebell?
We have you covered.
This past summer I teamed up with Chris Lopez and had an entire kettlebell course filmed on the beach where he lives in Costa Rica.
This a 3-month program aimed specifically at torching body fat while increasing strength and muscle definition without excess bulk.
This was just released in the Fall of 2020.
If you are training from home, this course gets my highest recommendation.
Cheers,
-Rusty Moore
As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.
Click Here to check out my premium courses.
