Ever wondered what the hardest bodyweight exercises are? Well, get ready because we’re diving deep into the world of bodyweight training. Here’s the thing—many people think that you need heavyweights or fancy gym machines to truly test your strength, but bodyweight exercises can be just as tough, if not tougher!
The exercises we’re about to explore are going to challenge your limits in ways you might not expect. They push your muscles, test your endurance, and demand insane levels of balance and control. And the best part? You don’t need any equipment. But don’t let that fool you—these movements are no joke. Some might even leave you shaking after just one rep! Ready for the challenge? Let’s jump in.
Top 5 Hardest Bodyweight Exercises to Do
1. Planche
Planche is hands-down one of the most impressive (and brutal) bodyweight exercises you can do. This move is a bit like a push-up, but way harder. Picture this: you’re holding your entire body parallel to the ground with only your hands. Yeah, it’s as hard as it sounds.
- Why it’s tough: You need ridiculous core strength, insane wrist control, and seriously strong shoulders. When you start trying to hold the planche, you’ll feel muscles you didn’t even know you had.
- How to train for it: Start with tuck planches, where your knees are bent, making it a bit easier to balance. Work on strengthening your shoulders and core—especially the lower abs and obliques. Also, don’t skip wrist mobility exercises because, trust me, your wrists will take a beating in this move.
- Frustration moment: The hardest part is staying consistent. You’ll try holding yourself up, but those wobbles? Oh man, they’re real. Falling flat on your face happens more often than you’d like. But once you start holding it for even a second, it feels like you’re flying!
If you’re willing to put in the time (and believe me, this one demands time), planche training becomes a journey that tests your patience, but the payoff is incredible. Nothing feels as powerful as holding a full planche like it’s nothing.
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2. One-Arm Pull-Up
You’ve probably mastered the regular pull-up, or at least given it a go, right? Well, the one-arm pull-up takes everything about that exercise and amplifies it. The challenge here is not just strength but balance—because pulling your body up with one arm while keeping your core tight enough not to twist or fall is a whole new level of difficulty.
- Why it’s tough: Your back, biceps, and core all need to work overtime. It’s not just about pulling with your arm—you’ve got to engage everything from your fingers to your toes. Plus, keeping your body from twisting as you pull is an intense core workout.
- How to train for it: Start by working with assisted one-arm pull-ups. Use a resistance band or your other arm for a bit of support. Gradually lower the help until you’re just using one arm for the whole movement. Keep doing regular pull-ups, too. They’ll build up the strength and endurance you need to progress.
- Frustration moment: The balance is tricky. Even if you’re strong enough to pull yourself up, controlling the wobble is so frustrating. You’ll feel like you’re swinging all over the place, which is totally normal at first.
The one-arm pull-up is the kind of thing you train for months or even years, but when you nail it, you know you’re in elite company.
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3. Handstand Push-Up
Think of this as a regular push-up but turned completely upside down. Doing a push-up while standing on your hands? Yep, that’s going to take some serious upper body strength, core stability, and balance.
- Why it’s tough: Holding a handstand itself can be hard, but now add the challenge of lowering your head towards the floor and pushing back up. Your shoulders and triceps are going to burn, and your balance needs to be on point. Plus, it’s a massive core workout to keep your body straight while upside down.
- How to train for it: Start by mastering the regular handstand. Get used to being upside down. From there, work on negatives—lower yourself slowly from the handstand position until your head is almost touching the ground, and then try to push back up. You can also do these against a wall to help with balance in the early stages.
- Frustration moment: Your first few attempts will probably end with you either falling over or not moving much at all. The feeling of being upside down is disorienting at first, and you’ll definitely feel some fear of crashing down on your head. But like anything, it gets easier with time and practice.
Handstand push-ups aren’t just a great strength builder—they look super impressive, too. You’ll be the envy of your friends when you can pop out a few of these like it’s nothing.
4. Front Lever
This one’s all about core control and back strength. The front lever is a gymnastics move where you hold your body horizontally from a bar. Your arms stay straight, your body is stiff as a board, and you’ve got to hold it there, parallel to the ground.
- Why it’s tough: You need immense core and lat strength to keep your body straight. Your lower back and abs do a lot of the work, and your lats (those big muscles on the side of your back) have to be incredibly strong to hold this position.
- How to train for it: Work on tuck levers first. This is where your knees are bent, making it a bit easier to hold yourself up. As you get stronger, slowly straighten your legs until you’re holding the full front lever. Pull-up variations and lat pulldowns are great for building the back strength you need.
- Frustration moment: The shaking is real! When you first try this, your entire body will be trembling like a leaf in the wind. It’s also tough to know when you’re actually horizontal. You think you’re there, but nope, you’re usually sagging lower than you realise.
Once you get the hang of it, though, holding a front lever feels incredible. It’s a killer move that tests your strength, flexibility, and control all at once.
5. Pistol Squat
Ah, the pistol squat—the single-leg squat that seems to defy gravity. It looks simple, but trying to balance, squat down, and then get back up on one leg without toppling over is a humbling experience. Trust me on this one—your legs are going to feel it!
Source: CrossFit Inc- Why it’s tough: Balance, strength, and flexibility all come into play. Your quads need to be super strong to lower yourself down slowly, and your hamstrings and glutes fire up to get you back up. Oh, and don’t forget your core, because it’s working hard to keep your body upright.
- How to train for it: Start with box pistol squats, where you squat onto a box or bench to limit the range of motion at first. This way, you can work on balance and strength without having to go all the way down. Slowly work your way to full pistol squats. Also, mobility drills for your ankles and hips will make a huge difference.
- Frustration moment: The balancing act is brutal. You’ll find yourself tipping over or falling backward at the bottom of the squat, which gets frustrating quickly. And your muscles? They’ll be sore for days when you first start training for these.
The pistol squat is one of those exercises that looks super simple but is anything but. Mastering this move makes your legs stronger and more balanced, and it’s a great party trick too!
Conclusion:
So, there you have it—the top 5 hardest bodyweight exercises you can do. Each one tests your strength, flexibility, balance, and endurance in different ways. Whether you’re trying to fly with a planche or pulling yourself up with one arm, these moves show that bodyweight training isn’t just for beginners—it’s a lifelong challenge.
The great thing is that you can do these exercises anywhere, and they never get old. They just keep pushing you to get better. Remember, though, that mastering these moves takes time. So, don’t get discouraged if it feels impossible at first. Stay consistent, keep practising, and you’ll get there! Just don’t be surprised when your body thanks you with newfound strength you didn’t even know you had.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.