How to Get Brutally Strong at Home (WORKS FAST!)

If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your strength gains

What’s up, guys? Jeff Cavaliere. Athleanx. com. So  today I’m going to show you how to get brutally strong away from the gym, like in your own  home.

You see, because whether or not you’re training at home right now because of current  circumstances or whether you choose to train at home, the beauty is if you do plan on going back  to the gym, and you want to resume lifting big again, what you do right here after watching this  video is going to set the stage for all new levels of strength and all new gains because you’re  focusing on the things you might not be focused on right now. I’m going to cover some of those  smaller things that pay big dividends in the long run. With that being said, guys, let’s dive in. All right, so when it comes to building strength, you have to always remember that all strength  needs to be built upon a solid foundation. Because I’ve mentioned many times before in other videos  how if you’re simply chasing numbers but you’re not necessarily building them upon a solid  foundation, eventually it’s going to crack.

And when it cracks, those numbers don’t mean  shit anymore. See, if you can squat 600 pounds, but you feel like a 600-year-old man the day after  you do it, it’s not really serving its purpose. So with that being said, the first area of focus  here is actually one that’s going to impact more of the dead lift if we do this right and it’s  straight arm scapular strength. And what we mean by that is the ability to have stability through  our shoulder girdle whether or not you’re moving your arms here in space on a solid rigid torso or  whether you’re able to move your torso in space on a solid rigid arm positioning. And we know that  in the deadlift this is required to perform it properly and to have good bar path and stability  of the bar as it travels up during every single repetition.

Well, that being said, what can you do  at home? This is the beauty about this video. You could do these things without equipment. You could  do these separate from your regular gym time. Because if you don’t do these things often enough,  you’re not going to get the volume that you need to actually make a long-standing corrective impact  here.

So with straight arm scapular strength, the first thing I want you to do, if you have access  to a band is to simply do this: hang it over a pull-up bar and do this straight arm push down. And again, this is just simply working on building the strength in through the shoulder girdle as you  move your arms through space trying not to buckle at the elbow or let the triceps take over. But we  could take it a step further here. This is a more complicated body weight exercise it’s the front  lever raise. And because it is more difficult, you could just simply utilize the band to assist  you and take away some of that weight to allow you to do this.

And all I’m doing is exerting the  force through my arms down into the bar to allow my body to raise up. This is not simply trying  to lift up with my abs. This is trying to move my body by pushing down through those straight  arms, which again, is what translates over to the dead lift where you need to have the same  ability to stay tight as you lift the bar of the ground. And then finally, if you don’t even have  any equipment at all, if you don’t have a pull-up bar and no band, it doesn’t mean you’re out of  options here. You could do this, this is a sliding body weight pull down.

The principle is the same:  can you move your body through space, once again, with that rigid arm set up here not sacrificing  the stability. Doesn’t matter which one you pick, guys, just make sure that you do pick one and  you start to work on this. Because, again, this is a golden opportunity for you to build that  necessary strength that’s going to translate back over to the bigger lifts whenever it is that you  get back to the gym. Next we move on to our second area of focus, and this one’s going to be very  obviously when we think about what it is we’re trying to improve. This is horizontal pressing  stability.

Thinking about the bench press, right. And we know that the bench press is one of those  exercises that doesn’t automatically come to mind when we think about stability because we’re laying  down on our back. But there’s a huge amount of stability required to do this right. And if we do  it right, guys, that means that we’re going to get contributions from the shoulders at the bottom of  the bench press. You see, we need stability there because the bar actually does travel in space.

It doesn’t go straight up and down. The natural arc of the bar is to be able to come a little bit  lower on the chest line during the descent and go back up more towards the head on the travel back  up to the top. So if we can reinforce that and work on stability through the delts, that would  be something we would want to work on. So how do we do it? Well, we can simply do this push-up  saw variation.

And what it does is when I come up from the top of the push-up, and I actively move  my body forward, basically simulating that the bar is going to be traveling closer down to the  lower pec line because the hands in this case are, you could see that the front delts fire up  there. They’re need to control that forward momentum. Right, if I were to exaggerate that  and let my hands drift all the way down here, my front delts would be trying to stabilize and  keep the bar a little bit more in its proper path so they have to fire and stay engaged in order to  provide that stability. So we can mimic that in a body weight scenario here that’s going to help  us to train that when we go back to the bar. The second thing is I can actually just changing  the positioning of my hands here, rotating them back about 45 degrees, to get that long head of  the triceps more engaged by bringing my arm both closer to my torso and back into extension  to have this translate a little bit better over to the close grip bench press.

But then the  last thing I could do is work on something else, like the other side of my body, and there’s  where we know we need that stability of the shoulder girdle back and down during any bench  press to do it in a safe way. So the back widow is an exercise here that comes in really handy. You could do these either four repetitions, or you could do them in a static hold. The fact is,  it gives you a chance here without any equipment at all to work on the key ingredients that are  going to be necessary when you get back under that bar. So while we’re on the topic of the big  three, we might as well round them out and talk about the squat.

And what is it about the squat  that often times cuts the legs out from somebody while they’re trying to do it? It’s the inability  to maintain proper positioning of the upper body actually. And to maintain proper thoracic  extension. And I don’t care whether you’re doing a high bar squat or a low bar squat, you still  need to be able to have good thoracic extension to maintain the proper bar path that we mentioned  for the dead lift on the squat too. If you want to do a front squat it becomes even more imperative  because once that load gets out in front of you, any additional thoracic rounding because you’re  lacking mobility is going to be disaster for what it is you’re trying to accomplish.

So how do we  do this? Once again, we break out that minimal equipment. And the first thing we can do is wrap  it up around the top of the pull-up bar again and just do this. This is just a banded walk back. And the idea is by putting our arms up overhead, it becomes a little bit easier for u