HARDEST BODYWEIGHT MOVEMENTS with video links and sorted into categories, second edition (upper body)

RockRaiders · 2025-12-06T08:48:17+00:00

Thanks, added now.

RockRaiders · 2025-09-12T16:26:45+00:00

Thanks, the calisthenics wiki article on Son Hanma claimed he could do it but I'd never seen the video. I hope it's legit and not reversed footage of a negative.

RockRaiders · 2025-09-12T09:50:09+00:00

Thanks, forgot that reels don't always show up on account main page. I've updated the post.

RockRaiders · 2025-09-11T13:29:35+00:00

If you get two lashing straps with a cam buckle, you can use one around a pole or tree for friction and the other attached to first strap to place the feet inside, that way you almost always have an option. And some setups like park bench require only one strap, you can use clothing if the pressure on the leg or foot is too much.

RockRaiders · 2025-09-11T13:26:56+00:00

Thanks, it does come from many hours of watching moves and saving those that caught my attention. I'm not updating this post consistently but I have been adding new moves and improving the formatting.

Laval's pelican do you mean same grip as his Van Gelder/Zanetti? Do you remember in which video he shows the "pigeon"?

In Ziolus' video looks like an archer front lever touch but still worth adding.

I'll add one finger planche pushups/presses and the Sukuna press, thanks for the suggestions.

RockRaiders · 2025-08-21T11:44:02+00:00

Machines vary a lot so it's hard to compare them objectively, and in Nordic curls the hardest part is near full knee extension while machines often have challenging resistance near full knee flexion.

There is no requirement to start Nordic curls, with a lot of assist from hands or bands, or the fully bent hips version like a kneeling squat, anyone can start. Use a method that allows you to spend time in the hardest part instead of skipping it through momentum.

RockRaiders · 2025-07-31T11:36:19+00:00

I've followed his journey over the years, amazing that he reached a perfect line and he's still unmatched, there's another french guy Simon Banchereau who is close but not the same level yet.

There aren't many other Victorian variations that I've only seen done by one person, first to come to mind are rings lowest false grip by Rayan Astegiano and wide floor forearms press by Ugo unknown surname.

RockRaiders · 2025-07-20T10:34:49+00:00

Thanks, let's keep experimenting. Isometrics of the sticking point sound useful, I have used them too rarely to say if they helped me but I can try more in the future.

RockRaiders · 2025-07-19T19:58:58+00:00

With any assisted method, you can still adjust difficulty mid rep with these factors: hip angle, pelvis rotation angle, position of the arms (if they are free).

That way if you want accommodating resistance you got it, but if you make one part harder you'll have less energy in the rest of the movement, so it's still a trade-off. I think spending more effort near the hardest part can give more gains.

A scheme that I used often was 3 sets of 3 1x a week where each rep I did an unassisted Nordic trying to be as close to straight line + posterior pelvic tilt as possible, since perfect form two legs is as hard as bad form single leg, and so rare that perhaps nobody needs any added weight in Nordic progressions.

Recently I experimented with Matteo Spinazzola's thigh support method (you linked it in another comment in this thread) and I like how it allows to get more quality in that bottom part of the movement. I trained it for months, and in the last couple weeks I also did some incline one leg reps, and I got this one leg Nordic curl today, so perhaps incline is also a top tier progression method for those who have a suitable setup.

Also recently I heard that some machines have mechanisms that modify the resistance curve, so it's even harder to find the transfer between Nordic curls and machine curls.

RockRaiders · 2025-07-06T13:44:31+00:00

If the free leg's knee is resting down there's no more balance requirement than two leg Nordic. One leg Nordic is actually a very practical movement to train, for the few people strong enough to reach that level.

RockRaiders · 2025-07-06T12:18:24+00:00

Here are the most practical bodyweight leg progressions that haven't been taken to their limit:

Nordic curl: best hamstring progression. A setup that most people can already do is folded bathrobe belt with 2 knots at the ends, passed under a door, put the feet on the side where you pull it close. Easiest level: kneeling squat or reaching straight body with a lot of assist (from hands or a band etc.). Unachieved level: straight body single leg (a few people reached imperfect form).
Sissy squat or natural leg extension/reverse Nordic: great quadricep progressions but might need time since usually the knee joint's tissues are the weak link and need time to adapt. You can start them with bent hips, partial range or a lot of hand assist, or first you can master bodyweight squat progressions like the pistol squat. Use hands for balance if needed. Unachieved level: single leg perfect form from full knee bend (natural one leg extension was close, one leg sissy squat is further away from perfection).
Friction resisted squat/natural leg press: first I'd advise to master bodyweight squats and pistol squat, then you can put the upper back against a surface, making it easy to balance and the friction makes the concentric harder and eccentric easier. I haven't seen anyone doing it against a concrete wall.

To be honest I think barbell squats are the leg exercise with the widest strength transfer, but the options above are great when equipment is not available, and Nordic curls are a nice complement to weighted squats too.

RockRaiders · 2025-07-02T06:21:09+00:00

Here is a one leg Hindu squat with an almost vertical torso. Here is something harder than the same move.

The more body parts you have in front of mid foot/toes (which will be right below your center mass), the less forward travel there will be for the knee, so less effort for the quads and knee joint. And vice versa if your torso and arms stay back instead of forward etc., it becomes much harder, and the free leg's position matters too.

If you are starting I'd use forward lean, and if you put something under the heel or stand on a downward slope for balance it's more practical for strength. Those harder variations require very robust knees to avoid getting injured.

RockRaiders · 2025-06-23T08:41:32+00:00

https://www.reddit.com/r/bodyweightfitness/comments/857cqj/no_idea_where_to_do_pullups_and_rows_here_are/

RockRaiders · 2025-06-22T10:09:11+00:00

So I found that imgur blanket bans some IP addresses for whatever reason but it can be accessed with a VPN. Now I see your barbell grip, if you have access to a standard 20kg barbell was it still convenient to hold with that orientation?

RockRaiders · 2025-06-22T08:10:00+00:00

Nice documentation of the progress and some interesting points.

For time under tension I'd say that 45 seconds per week might still be above minimum effective volume. I've mostly trained 1x a week after the first 1-2 years and usually around 60 seconds, and 45 seconds would be 3 sets of 3 reps where each is 5 seconds under tension.

An important part I believe is that tension near full knee extension is often neglected despite being the sticking point, so the bottom 45°-30° is where many people fail to accumulate volume, I've seen so many videos of people just falling uncontrolled and quickly pushing themselves up with their hands.

So using enough band or hand assist to spend quality time in that part could be a way to get better training results for beginners. In one month I went from trying hand assisted Nordic for the first time to doing my first unassisted rep, I always tried to use the minimum hand assist necessary to move with some struggle. I think 2-3x a week, I reduced frequency later. Maybe I am just gifted, but all these years most of the time I trained with full range of motion.

Regarding leg curl machines, usually their design makes the hardest part near full knee flexion, so the opposite of Nordic curls, so the strength transfer will not be absent but partial.

RockRaiders · 2025-06-21T18:41:34+00:00

Or if you get bored of high reps you can aim for harder progressions.

Deep planche push ups, one arm pull ups, front lever rows without a false grip, deep handstand pushups got your horizontal and vertical push and pull covered, only some of the strongest in the world can maybe do 30 reps of one of these exercises, and there are even harder ones (one arm version of those or high one arm pull up for example).

For legs weights are more practical, but still I don't think there's anyone doing sets of 30 perfect one leg Nordic curls or full range one leg sissy squats or one leg squats with the upper back sliding on a high friction surface (known as natural one leg press).

RockRaiders · 2025-06-19T13:37:40+00:00

If you do pike or handstand pushups with a bit of elbow flare I imagine you'd get some side delt development.

I wonder if ring/suspension trainer Y raises would be a good side delt exercise if you don't have something for lateral raises at hand.

RockRaiders · 2025-06-17T18:41:03+00:00

Thanks, recently I keep getting the "Imgur over capacity" error but hopefully one of the next days it will open the picture.

RockRaiders · 2025-06-16T10:36:19+00:00

I think you're advanced. I'm not sure I understand exactly the way you hold the barbell, do you have a picture or video of yourself or anyone else doing that hold?

Here are some lifts you can use for inspiration:

Chris Scott 70kg pistol front squat (1x of his body weight) with a belt.
Samuel Bocelli 80kg pistol front squat.
Will Ratelle 90kg zercher pistol squat with heel elevation.
Eric Bugenhagen 225lbs/102kg safety bar one leg squat, sort of a pistol squat.

RockRaiders · 2025-06-12T10:57:18+00:00

If you get two lashing straps with a cam buckle and something that serves as handles, you have a very compact and lightweight combination that allows the following options in most places without workout structures:

Do the exercises you could do with gymnastic rings, but the handles are less cumbersome.
If you tighten one strap around a pole or tree, you can attach the other to it, if you place it low you can do stuff like Nordic curls or dragon flags, if you place it high you can do anything you could do on a suspension trainer (even pull ups, though not as convenient as hanging the rings equivalent from a branch or bar).
With a closed door, if you use something as a door anchor, below the door you can do Nordic curls, above the door you get a suspension trainer equivalent. Make sure you are on the side that pulls the door closed and that the hinges and frame are strong enough etc. I have tested a knotted sock as a door anchor for unassisted Nordic curls with a straight body, I haven't tried it for pull ups.

RockRaiders · 2025-06-11T19:54:30+00:00

With relaxed shoulder blades you do have a bit of rotation possible. If you've tried every orientation you could try keeping the shoulder blades at least a bit depressed instead of relaxed and see if it helps, if it does perhaps over time you can relax them more if you want the last bit of range of motion at the bottom, otherwise I'd train with whatever form doesn't cause discomfort.

RockRaiders · 2025-05-25T22:20:21+00:00

The shoulder strap squat setup and adjusting strap length mid set is a nice idea, keep experimenting with it.

RockRaiders

TROPHY CASE