Great site guys!

[ddman]

Hello everybody,

I found this site a few weeks ago looking for exercises that gymnasts do in their daily workouts because I always admired the amazing strength it must take to do some of things those guys do. Anyway, this is a great site and I hope it’s around for a long time.

This question may have been asked before so forgive me if it has. What BW exercises do you recommend for the Traps and hamstrings? Thx.

[Drunken Panda]

Welcome, ddman!

Glute-Ham Raise, Hamstring Curl, Good Mornings (with resistance band), Modified Hamstring Curl all specifically target the hamstring muscle. In addition, any Squat, Lunge or Jumping exercise will assist the leg strength in a general manner.

Pullups and Handstand Pushups are all very useful exercises for developing the trapezius. There are more, and I'm sure other members will soon flock to fill you in.

I hope that helps. Get involved! Let us know how you get on.

[koltz]

for the hams the glute ham raise is the only BW excersise mentioned , but they work hard in lunges too.

[Drunken Panda]

It's worth noting that the Hamstring Curl can be performed with a resistance band - no need for machinery. Also, the Modified Hamstring Curl can be done using only a chair or similar leverage:

Modified Hamstring Curl:

Lie on the ground and rest one leg on a chair/bench etc. The non-working leg will be held straight in the air. Simply press your working foot The foot on the chair) into the chair (push down) - this will raise the butt upwards. Squeeze the backside of your leg. Return to the start position. This is one rep. Be sure to perform on both sides so the legs get a balanced treatment.

As an additional thought, to make lunges harder, try holding something heavy against your chest as you perform them - a weight, a large book, box etc. Get inventive!

[koltz]

all you really need for overall leg development with BW is the switch =\ it should be your all bread and butter...

[ddman]

Thanks guys, those are some good ideas Koltz, could you explain the "switch"? thx.

[koltz]

have something hold your feet , have your knees on some sort of padding , with wither streigth or bent body (the more tucked i you are the easier it is) lower till your almost parralel to the ground , thn raise up , lean back till your about 45 to 20 degrees raise up again and that's a rep.
works your abs lower back calves hams quads and some glutes.

[Drunken Panda]

The switch sounds a lot like a Glute-Ham Raise with an additional lower-back stretch when you raise back up to the start position. Am I right in saying that, koltz, or have I not understand the exercise?

[1rickloyd1]

for traps do some bridge work and also neck resistance exercises

[koltz]

the switch is a glute ham raise with a bonus :
-get to use your quads ,
-get to use your abs
-get to use your calves

it also looksl ike a switch that's why I named it that way

you go like this:
1. |_
2. \_
3. __
4. |_
5. /_

or something like this..

[Drunken Panda]

Oddly enough, koltz, that sequence of line diagrams explains everything very clearly! Thanks!

[veganindigo]

*nods* the lines explain it all