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Partner Bodyweight Training for The Ultimate in NO

BS Strength and Conditioning!

Every time I go to the top wrestling clubs in NJ there is NO strength equipment available,

but it NEVER stops us from having ass kicking workouts.

When done regularly, these bodyweight workouts can seriously amplify one’s strength,

power and conditioning. In this article you will discover 3 of my favorite bodyweight

partner movements that we perform outdoors mixed in with our field training!

They strengthen the entire body when strung together and can be used with your boot

camp, small groups or simply with yourself and your training partner (s)!

Wheelbarrow / Hand Walking

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This movement is absolutely awesome for developing strength and muscular endurance

in the shoulders and arms! I have said it before and I’ll say it again…you walk on your

feet all day, allowing your legs to get the grunt of your daily work. Try walking on your

hands for 2 minutes a day and watch your upper body explode with muscle and newfound

strength!

Simply grab your partner’s ankles, and allow him to dictate the pace. You should not be

pushing him / her forwards or screwing up their pace, or dropping their feet during this

movement. Their legs should stay as straight as possible or slightly bent. If the legs bend

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too much then you are pushing your partner and not helping him / her perform the

movement correctly. Being a good partner is key, don’t screw it up!

Partner Back Carry, aka Piggy Back Ride

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This movement doesn’t look like much until you travel a good distance with your partner.

Crouch down slightly and allow your partner to carefully jump on your back. There

should be no danger here so stay close to one another and keep it safe. Grab under his /

her legs as he / she holds on to you.

Walking on a flat surface (padded or grass) is safest, although you can climb stairs and

grass hills this way. I prefer to err on the side of caution, especially with clients, so we

walk on grass. This is brutal on the legs after 10 – 15 minutes of sled dragging!

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It also works the lower back as the person leans forward slightly yet still must resist

crashing forward with a partner on their back. This is very similar to the stress during a

good morning, stiff leg deadlift type movement.

Zercher Carry

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This exercise really tests upper body strength. Many young athletes are too weak for this

movement and the must build up to the necessary strength required to carry their partner.

Starting with a lighter sandbag or keg is a good way to start off.

Place one hand through the legs (hand on the knee) and one under the arm pit, hand on

the lat. Walk carefully at a regular speed. Running is not a good option here. If you get

fatigued while running you’re very likely to collapse and fall on your partner!

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The key is to place your partner down and switch positions when fatigue sets in to ensure

safety.

Partner bodyweight movements have been around for ages and have developed serious

strength in all who have used them seriously and regularly.

Back in the day at Muscle Beach….Partner bodyweight & gymnastics movement

were the norm and these “performers” sported great physiques and had REAL

strength!

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If you’ve ever seen gymnasts or cheer leaders (male or female) you can see how well

developed and how powerful they are. College cheerleaders, especially the men are

extremely strong!

I interviewed Jim Wendler for ‘The Ultimate Underground Strength Kit’

(http://undergroundstrengthkit.com or found right here at USC with a special discount),

and he told me how he trained the male cheerleaders at U of Kentucky. He said they were

all insanely strong with no background in lifting. Most weighed about 185 lbs (if that)

and most deadlifted over 450 lbs easily!

Don’t deny the power of bodyweight training. It’s the best tool you can have and it’s

FREE while being available for you any time, any place! Can’t beat that!

For the most innovative articles, audio interrogations and a jam

packed video library of Underground training, go to

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innovative strength and conditioning web site in the world!

To check out all the Combative Bodyweight Drills check out the

Ultimate Underground Strength Kit (special discount for members!)

right here in our store!