Unique bodyweight exercises; the flying worm

What on Earth is he doing? I here you say.  Well, in this day and age you have to do soemthing a bit different.  Most people will say and think something negative but a few will say, ‘Dude that is so cool!’  In any case democracy wins and I am putting up a post about a unique exercise I learnt from Circular Strength Training Head Coach Scott Sonnon.

It was in a masterclass at the end of 2011 and I believe he called it ‘The Worm’.  I’ve done the basic level to start with on the video below.  Then I incorporated the hand balance.  After that I have brought it in as part of your burpee and at the end it becomes a flying worm almost like a bodypop move.

What does it do? Well any kind of high-impact move is a calorie burner.  This move allows us to use more elastic recoil in the upper body.  It forces you to get a smooth curve along your spine to enhance absorption so good for mobility.  However, it was taught to us as part of a hip-extension drill and the photo shows that I have achieved the movement through freaky lower-back extension.  A better hip extension drill is the spinal rock demonstrated by my TACFIT family and of course, Coach Scott


Notice how perfectly coach does it with a good full extension at the hips in contrast with the other guys most of whom have tighter hips.  It takes time to perfect these exercises when we are aiming to achieve a specific movement.  I’m not saying my flying worm now is perfect but at least I can do it without crushing my crown jewels, touch wood.  Oh that’s right I did it on a wooden floor 😉

So all that’s left is for you to view the demo


Bodyweight Training: the dangers

So it looks like bodyweight training is really becoming more and more attractive to fitness enthusiasts.  Not so fast though; before you start doing jumping jacks and burpees in the park make sure that your body is ready for it all.  All that high impact stuff is great for improving athletic fitness and staying lean and agile but I do cringe when I watch people performing any variation of jumping exercise and then landing on the ground like elephants.

If we cannot land on the ground with almost pin-drop silence then that is a skill we need to learn.  There are two steps towards this, mobility and stability:

With mobility, the aim is to be able to swing your leg from the hip like a pendulum, forward and to the side.  The knee should also have a good degree of freedom being able to easily bring the heel to the butt.  The traditional ‘butt kick’ is often used as a warm-up but quad-presses are also important to train yourself to close that range of motion between heel and butt.  Check this video out for a tutorial in the quad press

So this not only is a great bodyweight exercise that few people practice but it helps encourage better mobility at the hip and knees in preparation for high impact jumping exercises.  Basically, good hip mobility allows you more ‘hang-time’ before you hit the ground, allowing you to use more elastic recoil to absorb energy.

Such hip mobility may be compromised by tight IT bands, the band of connective tissue going down the side of your thigh.  For this, only foam rolling seems to work.  Brent Brookbush gives a great demo on this and a whole heap of other stuff:

Make sure you view the accompanying videos on this subject.

As for stability then you need to train your glutes to perform their job of being the first line of defence for your knees.  Not all leg exercises are created equal and if you are quad dominant, no matter how much you squat or lunge your upper hams and glutes will not get enough work.  So practice step-ups with an upright shin or box-squats, perhaps even TRX squats which will help shift emphasis to the posterior chain of muscles.

Swiss ball curls and glute bridge exercises will really target the back line as well.

At some stage I will provide a more image-based article on going through the above progressions.  Until then be careful about your bodyweight exercises.  I still stand by my view that CST instructors have the best knowledge regarding which bodyweight exercises are best for you.


Newly updated; head over to the workouts section and read the article step before you squat with a video tutorial.