You’re a master of the gym. The Push-Up is second nature. You knock out Crunches like a machine. You do Pull-Ups in your sleep. The Deadlift, Squat and Bench Press are your closest friends. You’ve conquered all the basic exercises with impeccable form.
It’s time for a challenge.
Some exercises can be performed only by the most advanced, in-shape athletes. Just the sight of them is enough to make a novice seek shelter. They challenge your balance, strength, flexibility, technique and willpower. But if you’re able to perform them, the benefits are huge. Here are five challenging exercises only elite athletes can perform.
For many people, simply achieving an unassisted Pull-Up is a huge accomplishment. But if you can already crush countless Pull-Ups with ease, you’re ready to try the Muscle-Up. Muscle-Ups take a tremendous amount of upper-body strength and explosiveness, combining a Pull-Up with a Dip. Kipping (using your body weight to create momentum) makes Muscle-Ups easier, so only the fittest of the fit can pull off a Non-Kipping Muscle-Up. Check out the video above to learn how to master a Muscle-Up.
- Muscle-Ups can be performed on both rings or a standard Pull-Up bar.
- Hang from the bar using a false grip, meaning your thumb is on top of the bar as opposed to underneath it.
- Perform a Pull-Up and generate enough force to drive your upper torso above the bar.
- Push your chest out over the bar and turn your hands over. Your upper body is now above the bar, your elbows are bent and you have an overhand grip.
- Push yourself up to straighten your arms and complete the Dip, keeping your chest out over the bar.
- Allow yourself to fall and return to the starting position
BOSU Ball Pistol Squats
Single-Leg Squats aren’t easy, but many athletes can do them. Throw in a BOSU ball, however, and it’s a completely different story. BOSU Ball Pistol Squats are an extremely challenging exercise that will test your balance and punish your quads. They’re phenomenal for any athlete who’s looking to increase his or her lower-body strength and stability.
- Place a BOSU ball flat side up on the ground in front of you.
- Stand on the BOSU ball with one foot in the center and the other foot in the air in front of you.
- Lower yourself into a Squat, straightening your arms out in front of you.
- Keep your knee behind your toe throughout the Squat and keep your butt back.
- Once your thigh is parallel to the ground, push off your heel to return to the starting position.
- Add dumbbells or a weighted vest to increase difficulty.