Dan John Explains: Is Bodyweight Training Effective?

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining

[@ADAM_COLLECTS]

I always appreciate the intelligent language you use. you don't use words such as "gains" but rather say "progress", which demonstrates the experience and intelligence that A LOT of YT fitness is severely lacking. Thank you.

[@DanJohnStrengthCoach]

Progress. That's what got me to love weights in the first place.

[@joebeman8000]

I have primarily been a "bodyweight guy" for decades, saw the clip title and was ready to be totally offended! (haha). Then I watched and ended up completely agreeing. Bodyweight has been great for me for upper body. There are many ways to increase resistance with bodyweight (elevate feet and bring hands closer together for pushups, one arm pullup regressions for pullups). But it wasn't until I started doing double KB front squat did my lower body make good progress. Now my workout looks like: Pullups - Dips - Handstand pushups against wall - DBL KB front Squat - DBL KB Clean - KB suitcase carries. I like it

[@DanJohnStrengthCoach]

That is such a nice thing to read. I like this.

[@Dtaysh]

Nordic Leg Curls are a fantastic lower body exercise. They are hard as hell. So, to speak to Dan's favorites: regressions... start with two footed floor slider leg curls (so supine leg curl). Progress those to single leg with the other leg flexed/extended and floating. Then progress to a hinged glute ham raise (google razor glute ham raise or natural glute ham raise). Progress those by extended your hips further and further. Eventually your body will be straight from knee to shoulder. Brutal. Simply brutal. Those progressions would likely take somebody 6-12 months to work through extensively if they don't have the requisite strength. The other stuff Dan John mentioned is solid: pullup/chinup, dips, hill springs, and ab wheels is legit. The exercise I mentioned would get the posterior chain.

[@DanJohnStrengthCoach]

Thank you.

[@panagiothsstaurou7569]

Pull ups/chins dips hanging leg raises pistol squats assisted if cant do the full and hil sprint's or jumping lunges

[@DanJohnStrengthCoach]

Good suggestions here.

[@CCF_Christopher]

1. Bulgarian Split Squats 2. Jump Squats 3. Waking Lunges 4. Reverse Lunges aka Step Back Lunges 5. Box Jumps aka Platform Jumps

[@gahrivnak]

...and Pistol Squats (you can use a chair or wall to assist until you don't need the help)

[@DanJohnStrengthCoach]

If that is what you do, fine. I see issues with all five, but these are good suggestions.

[@Altoseb]

​@@DanJohnStrengthCoachwhat issues, out of interest?

[@zacholson4901]

From experience, I found if you can perform them safely plyometric training works really well for the lower body if you plan on being an bodyweight only athlete. Exercises like jump squats, broad jumps, & lunge jumps are great. However, i think the real challenge with bodyweight training is working the lower back & spinal erectors, which need to be developed to be fit and strong.

[@DanJohnStrengthCoach]

Okay, thank you.

[@valeriybaibossynov2690]

If you are adult and not having access to college training in gymnastics, I really recommend doing Coach Sommer gymnastics bodies program. Doing it for a year together with easy strength(hinges and loaded carry only), seeing great results

[@DanJohnStrengthCoach]

I’m so glad he finally got that book out. The progressions are just amazing.

[@walterwood3229]

“… a good friend of mine growing up.” I am so stealing that as I progress toward my 70th birthday.

[@DanJohnStrengthCoach]

Steal away

[@wayneforday]

Thanks Dan. I would add that the jump squat and the in-out jump squat are body weight exercises that are effective at building lower body strength and endurance. I get my army boys to perform a 15 minute conditioning routine of running, lunge walks and jump squats in preparation for their 2.4km run.

[@DanJohnStrengthCoach]

Just watch those knees. The last thing most military people need is "more."

[@jhsmith1183]

I use primarily calisthenics for upperbody. I use thick loop resistance bands a bar and footplate for lower body.

[@DanJohnStrengthCoach]

Thank you for sharing.

[@TroyRandall1]

Aleks Salkin has written about performing One Arm One Leg push-ups as an Easy Strength exercise starting with his hands at hip height and progressing down

[@DanJohnStrengthCoach]

He’s a good man

[@tapdq]

Hi Dan! I agree for the most part, but with the push ups variations though it would take you a long time to plateau. Elevation in the back and front, would give you deep stretch at low point, add a weight vest or backpack and you’re working strength with enough added resistance. And it’s much easier on the shoulders than dips.Very low injury risk but very effective. It would take you years to outwork all the variations.

[@DanJohnStrengthCoach]

Thanks for the information.

[@slaughterb0x]

Just add a weighted vest/backpack to your routine.

[@DanJohnStrengthCoach]

It's an eye opener. I ask young trainers to do their workouts with vests so they get a sense of what it is like for older, "less lean" clients.

[@DEVILGRAVEDIGGER]

@@DanJohnStrengthCoach very tactful words Dan. I’m an “older, less lean” individual 😂

[@michaelrhodes6730]

Yea u agree with him, i actually recommend trying trx style excercises on gymnastics rings cuz they're way less expensive. Is actually use them both and they both have perks but rings will take you further in the long run with more advanced excercises. Add in Bulgarian squats and or Pistol squats with the rings/TRX and youve goot a pretty good cycle! I kettlebells though and varlandmines, maces too. Not to mention rowers and assault bikes but this is good info

[@DanJohnStrengthCoach]

I’m a big fan of suspension work. It’s a real simple addition for a lot of people. Whatever equipment you decide on I don’t think it is important.

[@sdrawkcabvag]

I think as a beginner, adding in a resistance band to do some banded pull throughs for a hinge is easy to add in while not technically "bodyweight" but a cheap addition. Can be used for hip thrusts too. Squats is tough without a weight, but maybe doing staggered leg split squats can also help with balance. Can also step ups, thats bodyweight

[@DanJohnStrengthCoach]

You certainly can’t do that

[@sdrawkcabvag]

@@DanJohnStrengthCoach i'm so sorry, is that a typo? if not, i'd love to know why not, as i'm experimenting with some bodyweight stuff at home for a bit as my schedule is preventing me from getting to the gym for the next couple of months, so im doing some basic return to movement style workouts

[@SFASable]

you can add isometric holds to the bottom of squat and push up. makes it super hard

[@DanJohnStrengthCoach]

Well, yes...

[@albertsmith9315]

Just had some article pop up in my newsfeeds (based on my search history) on an Arnold recommended program based on two basic calisthenic moves, the push up and squat, and time-under-tension. It basically consists of a 5-3-1 template: a five second descent, a three second hold at the bottom of the squat and push up, then a one second ecentric. Each rep comes in at just under 10 second. The program calls for 10 sets of ten reps, so you will be under tension for a long time. I gave it a try, and it was rough, even though I do double heavy KB presses and squats. Might be worth a try for a minimalist cal program. Only need a floor and gravity.

[@DanJohnStrengthCoach]

If you look at his feed, you will notice that a lot of my workouts are on it. His new editors is a friend of mine.

[@gm1799]

I've always been able to do at least 5 pull-ups even now at 105kg+ without training them, but i want to do dips, but i always get this neck pain and get really light-headed after a set of dips just never had any idea of how to fix it.

[@DanJohnStrengthCoach]

That’s more common than you think

[@_CoachW]

Could be a few things. I would record yourself and then try to assess what you see. My rule of thumb is FAST. Is the movement Fluid or herky jerky, Do you keep Alignment or shift to one side of another, Do you Shorten your posture or keep yourself in the same torso length through movement, and is there any Twisting are you rotating where you should be straight. It's not a diagnosis but it gives you something to go to a coach, PT, AT whatever your preference with to try to address the problem in person. Also, it could just be the way your built. Certain exercises just aren't for everyone. For example I am short torso, long arms. I can knock out push ups, but BP has always been a struggle. Just my .02. Hope it helps

[@gm1799]

@@_CoachW I'll start doing them again and see where I end up, I think even if I can arrive at a point where I can do handfuls of reps pain-free, then I'll be happy. My main issue usually came from testing my max reps or a 3rm with weight as that would produce a more unbearable pain usually partnered with headaches. I don't think I'd need them in my life as I have much more success with pressing overhead even behind the neck variations, but I do hate knowing that there is an exercise that I can't do.

[@_CoachW]

@@gm1799 Written like a true lifter.

[@jvm-tv]

It's a good idea if you are staying somewhere or travelling for a while and you don't have access to a gym.

[@DanJohnStrengthCoach]

Absolutely. Oddly, I have yet to find a place without a gym...and I travel a lot.

[@robswanson7474]

Pull-ups, one arm pushups (progression), pistol/skater squats, Nordic curl, sprint for the loaded carry?

[@DanJohnStrengthCoach]

That’s a solid solution

[@Altoseb]

Bodyweight training is superb but the addition of some dumbbells / kettlebells really rounds it off.

[@DanJohnStrengthCoach]

Or just use the weights. I like your point but sometimes it becomes "round holes-square pegs"

[@Altoseb]

​@@DanJohnStrengthCoach Everything is a tool at the end of day. Having an almost religious affiliation to bodyweight moves as some people do is plain weird. I will always incorporate dips, pull-ups and press ups into my circuits though as being able to move ones body is a good skill.

[@thecalisthenicsman7415]

Adding weight is a lot easier than learning new calisthenics skills/adding endless volume.

[@DanJohnStrengthCoach]

That's true, yes, but many love those bdwt movements.

[@claudiucosar]

35 chinups? correct chinups? from a row?

[@DanJohnStrengthCoach]

I've seen 66 in a row. Then, he jumped back up and got to 100. Some people are just amazing...

[@SFASable]

and superman isometric holds.

[@DanJohnStrengthCoach]

Abso.

[@authentichealthcoach4142]

Body weight does not mean easier. Period. Force=Mass x Acceleration. For many people their Relative Strength (your ability to overcome your body’s mass) to isn’t very good because their mass is too high. There is many ways you can make body weight hard for people that also have good or great real active strength

[@DanJohnStrengthCoach]

Did I say it was easier?

[@jculbert2221]

I just don't see how you can continue to add load with bodyweight only. I mean when you get to fifty bodyweight squats, is it even doing anything anymore? Or five second eccentric with a pause? Now your quick little workout takes two hours of squatting. So hey, you hang a weight plate between your legs and do chin-ups... Or you put a plate on your back and do pushups... At this point why not buy a barbell and suddenly you're doing weight training! 😅

[@DanJohnStrengthCoach]

I think the same thing

[@CCF_Christopher]

Bulgarian Split Squats!