Bodyweight Back Workout (SORE IN 6 MINUTES!)

What’s up, guys? Jeff Cavaliere, You asked for it. You’ve got it. The Sore in Six series, the bodyweight edition. We’re going to start in the hard part. We’re going for the back. A lot of people say “Jeff, I don’t know
how to train my back without bodyweight if I don’t have access to a pullup bar.” Well, what I’m going to show you here, today,
I realize that anybody could go out and get a pullup bar, but I want to show you a Sore
in Six workout you could do for your back using just a straight bar. Now you don’t need to have a big rack and
an Olympic bar to do this. Forget all that nonsense. I’ve seen so many people do this same, exact
exercise sequence using a fricking broomstick over the top of two chairs. You have no excuses, okay? The important part here though, is unlike
a pullup bar, it’s not really that easy to do a mechanical drop set on a pullup bar,
unless you want to start incorporating new equipment. Like a band to help offset some of your bodyweight. We’re not doing that here. We’re trying to keep this as minimal as possible
and isolate this to just that straight bar. So here’s what we’re doing: you’re going to
get underneath this straight bar, and the positioning of your feet is going to be critical
because it is going to determine your ability to keep this thing going for size minutes
straight. First, start out with your legs as far out
as you can tolerate. The farther out your legs are – if they
were to be on your heels here, and your legs straight, that would be the hardest for you. Unless you actually even decide to elevate
them up, onto another bench. We’re going to keep them on the floor. We’re going to start out as far as you can. Each two minutes you’re going to pull your
legs in a little bit closer. You’re going to see why in a second. Then you’re going to pull your legs in the
closest in that final, two minute segment. Three, 2 minute segments. 6 minutes total. Here’s the exercises: the first one up is
a straight arm push down. This is one of the best things you can do
for your back and it’s actually a version of a level here that we’re trying to recreate. What you’re going to do is you’re going to
allow your body to slide under the bar, but the key is where you’re pushing from. You’re not just extending your knees here
to drive your body back. What you’re really trying to focus on is pulling
down with your hands. The key is trying to fight that negative. Lower your body back down as slow as you possibly
can. Just 20 seconds, but give it your all. From there you immediately go into a one-armed
row. Center your hand on the bar. Again, your feet are out as far as you’re
going to keep them, and then pull your body up. As you go down eccentrically lower slow and
allow your body to rotate a little bit to get a little extra stretch in the lats. Then you swap over for the final 20 seconds
to that other arm and do the same thing. Now finally, after we get there to 1 minute
we have 1 more minute here in our 2 minute segments. Here, we’re going to go back and do a plyo-inverted
row. So now, with your feet out as far as you can,
same spot, pull your body up as hard as you can. You get the benefit now of two arms. You should be able to do these. Even though you’re fatigued. Now when you grab onto the bar fight that
negative again and keep going. And keep going, and keep going, and keep going. See if you can do these for the full 1 minute. If you need to stop and rest periodically
you can, but get right back up on the bar and go again. Now, what do we do from there? Bring your knees in just a little bit, bring
your feet in a little bit, and repeat that sequence of 2 minutes. Bring your feet in one more time and repeat
that sequence one more time with 2 minutes. See if you can make it all the way through
here. Here’s your Sore in Six Minutes workout for
your back with bodyweight only. So there you have it, guys. The Sore in Six Minutes, again, kicking it
off with the back. Look, it’s not – bodyweight training is
not a compromise. It doesn’t mean that “Oh, man. I’ve got to train on my bodyweight, which
means I’m compromising on the results I could see.” That’s straight BS. You can get great results if you know how
to manipulate and train your bodyweight, especially if you can continue to drop through failure,
and beyond failure by using techniques like we’re using here. We have an entire program at That’s our ATHLEAN-0 program. Guess what? It doesn’t use a straight bar. It doesn’t use a pullup bar. It doesn’t use anything at all. Not a single piece of equipment. I wrote the whole program to understand and
realize that people may not have access to anything. I want you to be able to do it on a deserted
island if that’s all you had. That’s over at, if you’re looking
for a program that focuses just on using your bodyweight. In the meantime, if you’ve found the video
helpful, and if you’re happy with the Sore in Six series with the back make sure you
let me know that, too. All right, guys. I’ll see you soon, in just a couple days. By the way, guys. There Sore in Six minute penis workout. I promise you, there never will be. As a matter of fact, if it’s taking you six
minutes only, you’re probably doing something wrong. All right, I’ll be back. See ya.

47 Replies to “Bodyweight Back Workout (SORE IN 6 MINUTES!)”

  1. I'm glad that people like Jeff can share their knowledge. He knows what he is doing, and he's communicative ! And he's brave, he goes though the workouts!

  2. 0:40 "so you have no excuses!" but i only have one chair. a second chair wouldnt fit in my room. hell if i had a room big enough for 2 whole chair i could probably get a real pullup bar…

  3. Can i do the whole 'sore in 6 minute' series in a single workout ??
    or What will be the best combinations to do in day
    or What will be the best week plan to do all these ??

  4. Is their ANY body weight workouts for biceps. Every time I do body weight workouts my triceps, shoulders, and chest get sore. My biceps never get sore and it pisses me off because idk if it’s gonna grow after all my work. Can anyone help me?

  5. I have a question….not just this vid…but other sore in 6 vids….my question is that can we repeat the whole workout after a rest of a minute or something and do the whole cycle again…u know…for extra gains or whatever?

  6. I just love it when you flop down it just means I will die. I am gonna try this. Oh my gosh that last comment was outrageous Jeff

  7. What kind of horrid sorcery is this?! I'll tell you this. You think you're strong. You're not until you can get through this abomination at the same level Jeff can, LOL!

  8. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  9. I think what I like about this workout the most, is it single handedly is your best benchmark goal for strength progress. If you haven't really been hitting the gym hard enough, or training intense enough, I guarantee you that, unlike his other workouts that he posts, you will not make it through this one, the way he's doing it. You know you're on the right track when you can.

  10. I couldn't do this at all. Tried but just couldn't. Don't think I'll ever to do it. Sucks cause I need something new to do.

  11. I find it easier to use saw horses instead of chairs. You can adjust the height with the horses

  12. Did this one and the 6 min to sore bodyweight as well to start my workout. My upper body feels like pulled pork now that was tough thanks Jeff!

  13. Now I used a broomstick and it fcking broke when I arrived at the 5th minute. Destroyed in 6 minutes broomstick version

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