The Only 3 Soviet Bodyweight Exercises You Need (No Equipment)
Three bodyweight movements — a push, a pull and an explosive leg drive — presented as the core of Soviet physical culture: the fist push-up, the strict pull-up and the squat jump. The video covers the historical context, the form standards, and a beginner-to-advanced progression for each.
What are the three exercises?
| Exercise | Form standard described | Progression |
|---|---|---|
| Fist push-up | Closed fists shoulder-width, straight line heels to head, chest to the ground every rep, elbows about 45 degrees | Standard push-ups first, then fists; 3 sets of 30, working toward high continuous reps |
| Strict pull-up | Full dead hang, overhand grip, shoulder blades pulled together, elbows driven down and back, chin clearly over the bar, controlled descent — no kipping | Band-assisted reps or slow negatives, then 3 sets of 10 strict, then added weight |
| Squat jump | Deep squat to at least parallel, no pause, maximal explosive jump, arms swinging up, soft landing straight into the next rep | Master the bodyweight air squat first (3 sets of 20), then 3 sets of 10 quality jumps, then circuits or a weighted vest |
Where does the historical framing come from?
The video describes two tiers of Soviet physical culture: mass daily calisthenics — zaryadka, broadcast by radio, and workplace gymnastics during the working day — and the far harder training of special forces units. It credits the sports scientist Yuri Verkhoshansky with the shock method, the plyometric training approach built on the stretch-shortening cycle, which is the reasoning behind including the squat jump. That attribution is historically sound: Verkhoshansky’s work is the origin of modern plyometric training.
Read the research behind it
Our written article on this training tradition is the Soviet kettlebell method and what science confirms. For the wider warrior-training series, see Roman legionary training, Spartan agoge training and Viking strength training. For programming these movements without any equipment, our bodyweight workout guide.
Get every new breakdown
New research-backed workouts on YouTube every week — no gym required.
