bodyweight training at home American Ninja Warrior Cross-Beam Traversing - KILLER back, arm and grip training

This is truly a "functional" exercise...in that if you're ever stuck on the edge of a cliff ...

== http://www.thebestbodyweightexercises...

...Ok, so maybe it's not directly functional in situations that most people will find themselves in. It IS functional in that it demands isometric "holding" strength while also utilizing body movement skills to traverse yourself side-to-side on the cross-beam of a cable cross-over machine.

Yet another in a long list of exercises of mine that will get you kicked out of Planet Fitness...

To perform this one, you'll need a long horizontal bar set far enough off the ground that your feet won't touch the ground. This can be in the form of a cross-beam (as I mentioned above) or possibly the I beam of a basement or other long ledge or bar.

What you're going to be doing is simply traversing in one direction then back in the other direction...as many times/as far as you can, supporting your body with just your arms while moving.

If you've ever watched "American Ninja Warrior" on TV, this is a similar concept to the "Cliffhanger" event.

When performing this, you'll want to keep your elbows as close to 90 degrees as you can. This is the strongest position for maintaining strength and movement ability during the exercise.

Start by gripping over top of the beam then pulling your body into that 90 degree arm position.

Shift your right hand off to the side, supporting most of your weight on your left hand.

Then bring your left hand over, close to your right.

Repeat this pattern until you've moved as far as you can in one direction.

When you watch the video, you'll notice that I do use body momentum and swinging to help progress across the bar. You can also do it without momentum, but I find it very helpful when used properly and under control.

Now move back in the other direction.

When you've come as far as you can, you can do either of two things...keep going (for as far and as long as you can to push your strength-endurance), or you can stop and take a rest and do these as "sets". Both approaches are effective.

In the video, I just kept going (4 times up and down the bar).

You will need to be strong to hold your body in this position while you're doing it, so starting pull-up strength is going to be important.

That being said, if you've been looking for a new way to challenge yourself and REALLY work your back hard in a way it's NEVER been worked before, this exercise will do the trick.

The constant shifting of load (your bodyweight), in addition to the dynamic stabilization required during the traversing makes this an incredibly effective exercise for developing back, arm and grip strength.

This one has become one of my favorite "go to" exercises when I want to target my back in a time-efficient manner...one set, pushing yourself as far as you can go and you're done.

bodyweight training at home American Ninja Warrior Cross-Beam Traversing - KILLER back, arm and grip training
22 Likes	22 Dislikes
1,574 views views	17K followers
Sports	Upload TimePublished on 16 Jan 2015

Related keywords

ninja warrior kids,pull ups butterfly,weight training weight loss,back bodybuilding quotes,ninja warrior training facility,bodybuilding quotes,bodyweight back workout no equipment,back bodyweight workout plan,grip training workout,weight training near me,bodybuilding motivation,back exercises at gym,training significado,back routine for definition,ninja warrior training houston,back routine at home,bodybuilding exercise,ninja warrior training dallas,training with hinako,cliffhanger meaning,grip training exercises,ninja warrior camp,ninja blender,back bodybuilding reddit,cliffhanger tagalog,bodyweight training for mass,back routine for beginners,ninja warrior training canberra,training point,fitness your way,diy ultimate cliffhanger,american ninja warrior training at home,training deporte,bodyweight training pdf,bodyweight training for martial arts,back routine for width,back workouts at home,fitness quotes,muscle cramps,bodybuilding bangladesh,strength potion,back bodybuilding routine,muscle milk,pull ups benefits,american ninja warrior course at home,ninja warrior training adelaide,muscle and fitness,fitness near me,ninja warrior,back routine athlean x,bodyweight workout back muscles,fat loss workout plan,grip strength chart,fat loss diet for men,back workouts using dumbbells,ninja warrior training london,pull ups jumping,warriors game,fat loss exercises,fitness models,fitness evolution,american ninja warrior ganadores,ninja turtles names,bodyweight back workout without bar,back workout machines,back exercises pdf,exercises อ่านว่า,ninja coffee bar,ninja warrior training equipment,fitness tracker,ultimate cliffhanger american ninja warrior,ninja sushi,bodybuilding bd,grip strength loss,back workout gym,bodyweight training program,grip strength deadlift,ninja warrior atlanta,strength training,training camp,bodyweight training exercises,training wheels,backgammon,ninjago,back squat,back routine calisthenics,exercises using adjective,back workouts for women,ninja cat,bodyweight upper back workout,american ninja warrior winner,ninja warrior course homemade,ninja warrior course for kids,muscle memory,fat loss pills,ninja warrior training gold coast,training mask,american ninja warrior s11e01,bodyweight training reddit,grip training frequency,ninja warrior training gym,back office,back exercise routine,ninja net worth,cliffhanger 2,american ninja warrior s11e05,exercises แปลว่า,fat loss vs weight loss,ninja warriors once again,grip strength is weak,bodyweight lats workout,strength training for runners,pull ups 50,back routine for cutting,warriors raptors,fitness singles,muscle shoals,ninja foodi grill,muscles of the body,back workout for mass,back routine for strength,ninja warrior course,warrior diet,back exercises with bands,bodyweight training results,backup,ninja warrior gym for kids,warrior lacrosse,cliffhanger mod apk,exercises for oblique,fat loss breakfast,pull ups aldi,back workouts with barbell,cliffhanger game,muscle pain,grip training reddit,muscles,grip training t nation,training que es,warriors schedule,bodyweight back workout for mass,exercises on conditional sentences type 1,muscles of the leg,american ninja warrior ps4,strength standards,back exercises,grip training board,bodybuilding back and shoulder workout,strength synonym,grip strength of a koala,back bodybuilding shapes,muscle cars,training center garmin,back workout for strength,cliffhanger typing game,american ninja warrior 11,exercises for pelvic floor,exercises for rotator cuff,back exercises arthritis uk,ninja warrior gym near me,weight training program,cliffhanger ending,weight training vs cardio,back routine for mass,fitness 19 hours,pull ups exercise,ninja warrior training perth,back bodybuilding training,bodyweight training arena,pull ups muscles worked,pull ups pampers,exercises for glute,weight training for swimmers,back routine for width and thickness,bodyweight training for fat loss,back workout athlean x,bodybuilding steroids,strengthsquest,ninja warrior streaker,exercises แปล,strengths and weaknesses,american ninja warrior horario,bodybuilding routine,warriors new arena,grip strength dynamometer,fitness 1440,ninja warrior training brisbane,back workout warm up,pull ups world record,grip training routine reddit,pull ups how to do,exercises present simple,muscle cars for sale,weight training for women,bodyweight training app,warriors championships,bodybuilding meal plan,bodybuilding logo,american ninja warrior junior,bodyweight back workout athlean x,ninja warrior training for kids,ninja assassin,back routine madbarz,training gym,exercises for sciatica,fat loss forever,back exercises chart,grip strength world record,grip strength scale,fat loss forever pdf,background,back workout with bands,ninja kiwi,back workout no equipment,fat loss tips,cliffhanger cast,exercises for lower back,strengthsfinder,ninja warrior park,fitness watch,back bodybuilding poses,ninja warrior training atlanta,cliffhanger netflix,back exercises for beginners,exercises for back best,pull ups how to do more,cliffhanger security agency,ninja warrior training course,grip strength test mouse,back workouts with cables,back workouts for strength,back workouts for men,cliffhanger examples,cliffhanger definition,bodybuilding back and shoulders,background image,bodyweight training books,pull ups increase,american ninja warrior temporada 8,back exercises for pain,fitness blender,cliffhanger movies 2018,back workouts with resistance bands,muscle maker grill,ultimate cliffhanger blueprints,bodyweight back routine,back bodybuilding program,back to the future,grip strength improve,back workout dumbbells,backpack,training traduccion,back exercises for mass,ninja warrior near me,ninja warrior training geelong,bodybuilding back squat,back exercises without equipment,ninja air fryer,bodybuilding back pain,bodyweight training everyday,ninja foodi,back workouts with free weights,grip training every day,strengthen,muscle spasm,fitness pal,grip strength tool,strength and conditioning,muscle up,ninja warrior winners,muscle twitch,best bodyweight back workout,ninja warrior training uk,cliffhanger story,ninja warrior training at home,back workouts bodyweight,back workouts without weights,bodybuilding forum,back routine with free weights,strength quotes,fat loss foods,training force,ninja turtles,weight training at home,fat loss workout,training peaks,bodybuilding wallpaper,grip training for rock climbing,fitness 19,ultimate cliffhanger obstacle,exercises things in the classroom,grip training with grippers,bodybuilding back injury,back workouts for mass,muscle knots,weight training guide,cliffhanger pronunciation,ultimate crazy cliffhanger,warrior trading,exercises on prefixes and suffixes intermediate level,bodyweight back workouts at home,bodyweight training for beginners,warrior cats,muscle strain,back workout routine,bodyweight lower back workout,warriors vs raptors,warriors score,exercises present simple tense,bodybuilding tips,training wheels letra,back exercises cable,bodybuilding uk,muscle atrophy,pull ups huggies,grip strength records,back workouts without equipment,strength tarot,ultimate cliffhanger dimensions,back workouts for women at home,pull ups types,weight training for runners,homemade ninja warrior course,strength tattoos,weight training for beginners,ninja fortnite,strength definition,ninja twitter,grip training routine,ninja warrior klamath,warriors,fitness equipment,warrior dash,bodyweight training for strength,fitness connection,fitness sf,bodyweight back program,bodyweight back workout no bar,cliffhanger anime,american ninja warrior challenge,back routine for thickness,bodyweight back workout reddit,fat loss macros,back workouts with bands,own bodyweight back workout,anw ultimate cliffhanger,backdraft,backcountry,weight training workouts,fat loss plateau,backing track,back to black letra,back workouts,pull ups wide grip,training center,fitness factory,grip training amazon,ninja warrior training program,back exercises with free weights,grip training benefits,grip training at home,bodybuilding poses,backstage,cliffhanger synonym,backstreet boys,back routine gym,back bodybuilding huge,back routine t nation,training wheels lyrics,beginner bodyweight back workout,backrooms,american ninja warrior 2015,back routine reddit,muscle relaxers,american ninja warrior 2016,american ninja warrior 2019 online,american ninja warrior 2019,back exercises with barbell,fat loss diet,american ninja warrior 2018,warrior cinemax,back routine bodybuilding forum,grip strength training,back exercises at home,fat loss meal plan,fat loss extreme,bodyweight back training,back to black,exercises on paragraph writing,ultimate cliffhanger ninja warrior,grip strength trainer,grip strength test,grip strength strongest,back routine without deadlifts,weight training to lose weight,back exercise machine,bodybuilding gym,ninja warrior save,back workouts bodybuilding,back exercises bodybuilding,ninja foodi recipes,warriors come out to play,bodybuilding supplement,back bodybuilding exercises,pull ups weighted,weight training for seniors,bodybuilding movies,back exercises for women at home,fat loss surgery,ninja warrior obstacle course at home,cliffhanger short stories,american ninja warrior mount midoriyama,weight training for women over 50,training shoes,pull ups muscles,warriors movie,pull ups costco,warriors players,grip training equipment,strength of schedule,ninja warrior training melbourne,backstreet boys argentina,build a ninja warrior course at home,back exercises for sciatica,fitness classes near me,back bodybuilding workout motivation,bodyweight training equipment,grip training program,good bodyweight back workouts,fat loss heart rate,weight training exercises,grip training powerlifting,back workouts for definition,pull ups crossfit,fat loss calculator,back exercises with weights,grip strength of average male,strength in numbers,training me,exercises definition,back exercises women,grip strength hand,american ninja warrior online,american ninja warrior argentina,backyardigans,ninja kids,back bodybuilding workout,backpack.tf,fitness centers near me,ninja warrior japan,weight training app,warriors roster,grip strength exercises,back routine dumbbells,ninja warrior hosts,muscles of the back,training day,back workouts machines,training shed,ninja warrior course at home,strength cartel,bodyweight training before and after,ninja warrior gym,back bodybuilding anatomy,weight training schedule,ninja warrior obstacles,bodyweight training for runners,exercises and technical solution in calculus,grip strength average,ninja warrior junior,grip training for deadlift,cliffhanger movie,bodybuilding back workout routine,backlog,back workouts for beginners,fitness center,cliffhanger in a sentence,bodybuilding protein,weight training equipment,weight training routines,fat loss monitor,warriors lineup,back workouts with weights,bodyweight back workout routine,bodybuilding diet,american ninja warrior usa vs the world,back workouts with dumbbells,exercises for lower back pain,warrior wasp,strength and conditioning jobs,weight training shoes,ninja mixer,american ninja warrior isaac caldiero,bodyweight training routine,strength of schedule nfl,strengthsfinder test,bodybuilding back and bicep workout,bodyweight training benefits,grip training for bjj,bodybuilding video,back workouts routine,ninja warrior training sydney,pull ups vs chin ups,ninja twitch,ninja warrior training,grip training for climbing,back routine with deadlifts,