The Basic "Big 3" | Lower Body Movements

IRON STRENGTH PROGRAM AVAILABLE ONLY IN APP: www.bodyweightwarrior.co.uk/app
MONTHLY NEWSLETTER: www.bodyweightwarrior.co.uk/n...
BIG 5 UPPER BODY: • The Bodyweight "Big 5"...
- TUTORIALS -
Split Squat: • The Split Squat | Impr...
RDL: • 3 Deadlift Variations ...
Nordic: • Trying Your Nordic Cur...
Hanging Leg Raise: • Hanging Leg Raises: Be...
SHOP: www.bodyweightwarrior.co.uk/shop/
JOIN THE FACEBOOK GROUP: / bodyw. .
INSTAGRAM: @TheBodyweightWarrior
/ thebodyweig. .
This video shares my "big 3" plus 1 lower body strength and explosiveness moves to have your training covered. Developing strength, explosiveness and coordination take time and consistency. Much of that consistency is also required to be focused around the big compound movements that keep the strength building. Don't worry about missing out on the Instagram drills, just get strong!
Studies Mentioned:
pubmed.ncbi.nlm.nih.gov/20647...
pubmed.ncbi.nlm.nih.gov/32399...
eurapa.biomedcentral.com/arti...
journals.sagepub.com/doi/abs/...
TIMESTAMPS:
0:00 Intro
0:57 The Big 3
1:40 The Squat
3:07 The Hip Hinge
4:48 Gait
5:59 The Leg Raise
6:50 Combining Together
7:37 Applying Variation
8:08 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

There are many more we could add here but there is a reason I've called it the basic big 3. Keep it simple and just get strong! What would you add for your plus 1 drill?

[@ryannicholasng3388]

Bulgarian split squats for the imbalance aspect of lower body

[@chargeequity]

Cossack squats/sidesquats, anything with a lateral movement, those are completely lacking

[@cewtch]

Hi Tom, I like to take my plus one drill as an upper body movement (e.g squat paired with pull ups). What would your opinion be on taking 1 or 2 movements from the 'big 3' and 1 or 2 movements from the 'big 5' and doing 2-3 full body sessions a week using the same principles you discussed in this video and the previous video? . Is it better to stick to isolating the upper or lower body and concentrate the session there?

[@tomludlam4349]

Calf work! As a physio I find with almost any lower limb pain issue in athletes, the calves need some form of remedial strengthening and conditioning work. They support the knee, are a major player with running, jumping, sprinting and climbing hills. But unfortunately they always get ignored. My extra 1 would be developing calf strength, endurance and flexibility with something like a single leg heel raise over a step +/- load, aiming for high reps

[@kellyboy5]

Great video there Tom, quick question, how would you go about programming in the jumps/ sprints etc?

[@killingtime8612]

This is the first time I’ve ever seen a dog trying to keep up with their owner and not the other way round! 😀

[@H_Hold]

Figured out in highschool (ages 14-17 for me) that I had a pretty high capacity for strength even compared to my peers, taller, wider frame, thicker front to back. I neglected stretching and mobility, post highschool the fat started to come off slowly after I corrected some lifestyle issues, focusing on increasing my mobility before I slam plates again, your videos in tandem with others (like Mark Bell) have helped me figure out my muscular anatomy; before I lost enough weight and I began to see it, It seemed to help accelerate the progress

[@kylepax2868]

I do all these, and all the big 5 of upper body, as my everyday exercise for health and balance, then use weights later in the day for 'bodybuilding' as a PPL

[@bransonlewis4678]

Super solid video. Been doing a PPL split for the past year and a half with rings for upper body qnd a single leg day (inconsistent on legs tho). Recently decided to switch it up qnd do upper lower spilt for a while now and way mor cardio qnd basically everything explained here is exactly what I've been doing for legs and its a hug game changer solely want to focus on the core upper qnd lower movements and get as strong as I can in basics before moving over to trying any skills at all

[@zachkruchkow]

These vids are great, thanks again Tom!

[@advaita.athlete]

Totally agree my dude! Simple, but very valuable content.

[@nannetteralphs9042]

Man love that you train gait with a puppy. I also train gait with a puppy, and it's a real morale booster, tbqh

[@sunshines6784]

Great content very interesting useful and helpful loving the big #💪🏻

[@WearthH]

I appreciate your insights! Thanks Tom!

[@travisl9201]

You have a beautiful squat for a tall guy. Your mobility is apparent

[@tarangnath3492]

Sending love for that amazing dog ❤️

[@stephm4047]

4:50 Coach Molly 🐶 fully enjoys this part of the training 😂

[@abdulrauf-ar]

This is the stuff that people need. I always pick some exercises that are big and the exercises that make us strong because at the end of the day, strength is the thing that is gonna help us in everything.

[@dimimitris5466]

great video as always

[@starshine7937]

Hi Tom love your videos thank you very informative and clearly explained. I like adding glute work to lower body too 👍

[@scottandcoke1342]

I just shat my pants help

[@horny4violence]

Hypers and reverse hypers are the 2 hip hinges you can do with BW but you would need some kind of implement.

[@alexanderchwojka654]

keep going. Thanks for all the tips:)!

[@waltwhitman7740]

Thanks Tom for quality information as always. You can try back extension(hyperextension) for bodyweight hip hinge movement. You can load up on that of course. Bodyweight equivalent of the hamstring curl would be ring(TRX) hamstring curl or sliding leg curl on the floor.

[@perotal]

Curl with a stability ball, you can go single leg on that one. Your hamstrings are gonna hate you

[@lokey3104]

Back extensions put unwanted stress on your lumbar spine. Said by Stuart mcgill.

[@davidrioux611]

I like your mention of the Nordic curls and also noted that it is a difficult movement

[@neevshriker9458]

Loved it!

[@eliya6281]

Tom, please make an updated full-body stretch routine for lifters!!!!

[@Greg_Chock]

I've been trying out hill sprints twice a week - 30 seconds max effort x4. The first time I tried it, it took a week and a half before I could try again.

[@DanielSt444]

Yeah if you haven't sprinted before going max effort is a very bad idea.

[@petiopetkov6668]

same

[@Greg_Chock]

@@DanielSt444 Not sure what the problem would be - I've been walking/jogging for over a year now. Anything less than max effort is not really sprinting. It would be uphill jogging. Anyway, after that first soreness I haven't had any problem with twice a week SIT.

[@Matt_Alaric]

@@Greg_Chock What are you trying to achieve with this training, what are your goals?

[@Greg_Chock]

@@Matt_Alaric Sorry, looks like youtube eats any of my comments with URLs. I'm doing it for Zone 5/anaerobic exercise. Search for "Exercising for Longevity: Peter on Zone 2 and Zone 5 Training"

[@jemag]

Maybe do one video on the best rehab/prehab movements (e.g.:things like rotator cuff exercises, tib raises, etc.)

[@davidrioux611]

The pistol is my favorite squat movement

[@hannahkirkland8867]

Video about pistol squats would be great!

[@spencercavan8745]

Man just made an AthleanX video! You’re amazing

[@equivocalpessimist]

Don't compare Tom to that charlatan.

[@BodyweightWarrior]

Pretty mad!

[@cesargonzalezbernal8255]

I think You could incluye de back bridge, it is a basic underrated exercise

[@justtanja7327]

Off topic. Where do you purchase your shorts? I'm hooked on your valuable videos. New subbie here. Love from Monterey California.

[@dr.dachpfanne5453]

I recommend the airborne lunge instead of the pistol!! It's simply the better exercise. It fixes some problems of the pistol and it trains the same muscles. And you can load it more easily than the pistol. Try it out 😊💪

[@Matt_Alaric]

What is it?

[@franciscoaguiar2120]

Definitely not the same. You don't get the same degree of knee flexion as the pistol squat

[@tomms1512]

What is your opinion on sumo dl?

[@kushim1962]

What are those shoes you're wearing during the squats?

[@lunarstrike2141]

what do you think about doing a good morning, deadlift or romanian deadlift with one leg (arms above your head and leg thats off the ground straight) if you don't have access to alot of external weight?

[@connormurphy7142]

One legged deadlifts/romanian deadlifts are phenomenal. def worth working into your routines

[@elicohen8156]

Do a big flexibility/mobility video

[@Linkous12]

I'm a bit surprised you didn't mention bridging when you were talking about body-weight hip hinge movements. One-legged bridges, especially one-legged straight bridges, will work your hamstrings like crazy.

[@georglehner407]

Because they're not really a hip hinge movement (Similarly to how Nordic Curls are not really a hip hinge). Bridges are a great exercise, but they give you very different benefits from Deadlifts or Kettlebell Swings.

[@Zak-hq2rw]

Can I use cycling as a Gait exercise?

[@edwarddavoren8950]

Loving the channel as always :) I suffer from chronic lower back pain and want to dive into callisthenics more but after wearing a back brace for so long, many of my core muscles are very weak. I understand you need to develop and put the time into skills training and callisthenics being core strength focussed, I would like to see how we can set up a core "big 5" or something of the sorts to train to aid in the progression of callisthenics. Thanks again Tom!!

[@xyzyzx1253]

Check out fitness FAQs video on proper core form! Setting up Moving through your core properly will be an integral part of your recovery and progression!

[@xyzyzx1253]

Also, all of the big 5 flexibility skills will require core strength, It’s hard to point out, because you really should be being mindful of your core positioning no matter what movement you’re doing, So setting up how to get your core to engage while you move is really important!

[@CustCareRep]

White-socked feet 6:24 are a nice bonus.

[@jeremyparrish7939]

Thanks for basic big 3. I would add glute thrust, I like hyper extensions better than good mornings. I wouldn’t do the running/ jumping on same day as strength exercises, as you can get a good quad pump by including backwards running as heavily promoted in knees over toes videos.

[@brooke2107]

Is sprinting bad for your joints?

[@blahbleh5671]

ooo nordic ooo

[@igorljuboja8358]

Hi Tom. I do not know if you have seen the latest ATHLEAN X video? Jeff used some inserts from your videos, where you are doing an one arm pull up. Check it out. 🙂

[@BodyweightWarrior]

Yeah saw that, pretty mad! I also made the exact same video about 1 year ago kzbin.info/www/bejne/qKuwi5KKiZaCeNk

[@mangodale.bingleman]

I'd love to add the 'calf raise' into this list, so this list will become the lower body 'big 5' (?), just like the upper body big 5s.

[@Matt_Alaric]

I disagree, i think that's mainly a bodybuilding exercise that doesn't have a lot of carryover into sports.

[@mangodale.bingleman]

@@Matt_Alaric Yeah, but in leg training we can't neglect the calves. Imagine you have that big quads and hamstrings but you have calves untrained for years. But kinda agree the fact that the calf raise doesn't have a lot of carryover into sports tho.

[@sst201210]

I disagree especially for running there is quite some carry over and in general for jumping exercises calves are important

[@Matt_Alaric]

@@sst201210 I disagree with your disagreement :) Running and plyometric drills themselves normally give more than enough stimulus to the calves, they are rarely if ever the limiting factor in sprints or jumps, and hypertrophy in the calves can actually slow sprinting speeds by adding mass near the end of the moment arm of the leg. Charlie Francis actively discouraged calf training in his sprinters.

[@jossef98]

Kettle bell swings would be a good substitute of dead lifts? As a hip hinge movement

[@Matt_Alaric]

They're not bodyweight.

[@Reppintimefitness]

Salute 🔥 💯 🔥

[@Erlon_Musk]

● Obrigado!

[@Sheldoneousk]

Are weighted lower body movements reflected in any of your programs in the app!

[@BodyweightWarrior]

Yea sir. Iron strength has them

[@MrVicta]

Do you think that holding the full back bridge or doing bridge pushups kinda works as a hinge replacement when someone can't access to weight training, and only does bodyweight training? At least to a certain point? Because some calisthenicsers kinda thinks that way, Al Kavadlo was like that, he worked with pure claisthenics for years, and his deadlift was decent when he went back to the gym after a while.

[@Matt_Alaric]

No, it doesn't train the same muscles or movement patterns at all.

[@soumalyadas1123]

4:07 single leg romanian deadlifts??

[@AlecKaranikolas]

No nordic?

[@SuperAwesomedude20]

Single legged deadlift?

[@thomasnielsen4195]

what abaut the hip thrust

[@harry.calisthenics4115]

A hip thrust is still a hip hinge. It just has a different strength curve then standing hinges as the maximum challenge is at the top of the movement instead of the bottom. It also primarily targets the glutes and the hamstrings to a lesser extent then standing hinges.

[@GrigRP]

How much do you weigh?

[@pingpong4811]

If you want something for your lower body, but you just - like me - do not like indoor weight training: get yourself a set of resistance bands (see: kzbin.info/www/bejne/rqPLfqOwnd9jqZY ). Man, Not only can u use them like in the video, but you can also do push ups and dips HARDER with them (so you add weight) but if you have a partner, you can also make him STAND on the band when it is over your shoulders (behind neck) when you do pull ups. ONE or two bands (each like 20kg - 44lbs), yes add them together, will give you so much weightand yet easy to throw in your backpack with your rings when you go to a cali park or where ever ... really recommend! I usually dont use gloves with cali, but with bands I do. Still great even for squats and deadlifts, and often times the BANDS will be better than weight plates: think bicep curls: when you are at top with weight, there is NO stress, you can hold it easy, even with heavy weight. But with a BAND you have stress even in this "end position", because the band is still pulling thru your ellbow (lever). Same with deadlifts: standing straight when the band is fully streched thru the angle is BRUTAL. Try it out. it is worth it

[@haroldfisher7528]

for the algorithm

[@RagingGaymer]

My boyfriend and I often put the "Big 3" in our routine, but he's always disappointed in my performance. Maybe if we could pump up those numbers to a "Big 6.5 or 7"? What are your thoughts?

[@user-dc6sb9dn7w]

ensure progressive overload and dont forget to stretch often. worst case scenario you could use a video to compare your form to.

[@RagingGaymer]

@@user-dc6sb9dn7w I appreciate the input but my comment was going in a totally different direction hahaha

[@BodyweightWarrior]

😂😂😂

[@user-dc6sb9dn7w]

@@RagingGaymer so did i

[@kobertrains]

@@user-dc6sb9dn7w 😳😳😳😳😳😳😳😳😳

[@steriandragos9568]

Hi! I have thoracal cyphosis and APT. Can you help me with some exercises??

[@equivocalpessimist]

God damn Tom. You're so perfect.

[@ToniGado]

♥️

[@SABARI95969798]

Calf raise

[@Erlon_Musk]

● ESTOU vendo esse vídeo, de Belo Horizonte, capital do Estado de Minas Gerais, _Brazil._ (Obrigado por seu vídeo!)

[@xavvvi]

De dónde eres toM?

[@vvvvvvvvv1939]

No hip Thrust

[@perhel2396]

where are nordics bruuh

[@hekkrjs2698]

I plan on starting LimitlessLegs by FitnessFAQs. However, I’ve heard, that the positions you need for bodyweight leg development might increase the intracapsular/cartilage pressure on the knee to an unhealthy degree in the longrun. Is there truth to it or is the ability of the body to adapt greater, so with careful progressions it is perfectly fine to do advanced bodyweight exercises longterm?!

[@Matt_Alaric]

Your body doesn't know the difference between BW movements and weighted movement, so the premise of the question is wrong to begin with. The simpler question is whether the movement is safe to begin with, and if it is then feel free to use it in your training.

[@xyzyzx1253]

I mean, yeah if the movement is bad for your knees then yes, but exploring range of motion in a way that doesn’t go beyond what you can handle, or what the joint is designed to do, won’t harm you

[@Matt_Alaric]

@@xyzyzx1253 Of course. My point was to explore different movements and find out what works for you, and not to get caught up in viewing it in terms of weights Vs BW.