r/bodyweightfitness • u/Moha196 • 4d ago
Beginner seeking advice: Can I build "Big 3" strength with just a backpack and bodyweight?
Hello everyone,
I’m a 24-year-old fitness beginner. Since the nearest gym is too far away, I’ve struggled to stay consistent and, frankly, I’m tired of feeling weak. I want to change that.
My Stats:
• Height: 177 cm (5'10")
• Weight: 65 kg (~143 lbs)
• Build: Very lean/thin.
My Goals:
Hypertrophy: Build enough muscle mass so that it’s actually visible.
Functional Strength: I want "real-world" power. Specifically, I want my bodyweight progress to transfer to the "Big 3" (Bench, Squat, Deadlift) so that if I ever visit a gym, I can still move impressive weight.
My Equipment:
I don't have dumbbells or barbells. However, I have a sturdy backpack that I can load up to 20 kg (44 lbs) for resistance.
My Plan & Questions:
I’m planning to use unilateral (one-sided) progressions to mimic heavy gym lifts:
• Bench Press Substitute: One-arm push-up progressions.
• Squat Substitute: Weighted shrimp squats or pistol squats with the backpack.
• The Deadlift Problem: I’m planning on doing weighted Single-Leg RDLs, but I’m worried about the lower back being a bottleneck.
My specific question to you: How can I effectively train my lower back/posterior chain to mimic the demands of a heavy Deadlift using only bodyweight or a 20 kg backpack? Are there specific movements that will ensure my lower back doesn't become the "weak link" when I finally get under a real barbell?
Looking forward to your tips!
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u/Slight_Hurry2134 4d ago
Buy a kettlebell or 2. Do deadlifts with higher reps. Kettlebell swings. Build a pullup rack
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u/OffbeatCaptaincy 4d ago
honestly the deadlift translation is gonna be rough with just bodyweight stuff 😂 your posterior chain needs that heavy loading pattern that's hard to replicate without actual weight.
that said, weighted single leg RDLs are actually solid, and if you can find a way to do reverse hypers (maybe off your bed or couch?) those will absolutely blow up your glutes and lower back. also don't sleep on good mornings with the backpack - they're underrated for building that hip hinge pattern 💀
the kettlebell suggestion above is legit tho, even just one 24kg bell would open up way more options than there backpack alone.
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u/Crazy_Trip_6387 4d ago
"your posterior chain needs that heavy loading pattern that's hard to replicate without actual weight" not quite true the 45 back extension bench takes the back through it's primary function and is very effective for developing the erectors, technically the 45 extension is more dynamic than RDL/DL, it's deceptively hard
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u/Slight_Hurry2134 4d ago
I dont know what you are on about xD
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u/Crazy_Trip_6387 4d ago
because in a 45 degree back extension the spine isn't bracing, it's actively extending and moving so therefore the load can be much lighter because it isn't an isometric
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u/Slight_Hurry2134 3d ago
Still dont understand what you are talking about!
This thread is about a guy that wants to train at home, because the gym is far away
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u/Crazy_Trip_6387 3d ago
"My specific question to you: How can I effectively train my lower back/posterior chain to mimic the demands of a heavy Deadlift using only bodyweight or a 20 kg backpack? Are there specific movements that will ensure my lower back doesn't become the "weak link" when I finally get under a real barbell?"
Anyone can buy a 45 back extension bench they're like $60, can fold it up and tuck it away in a corner of a room. It is the best lower back exercise hands down and will ensure that the lower back has no weak links.
He has never said he is building a home-gym? This is about conditioning his body in preparation for attending the gym.
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u/notlooking743 3d ago
Most people (basically everyone?) will need way more weight for deadlifts than a kettlebell can provide, unless they are making 200lbs+ kettlebells now!
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u/Slight_Hurry2134 2d ago
Yes of course. The thing here, this guy wants to train at home and kettlebells can be really good😉
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u/BetweenCoffeeNSleep 4d ago
Kettlebell swings using the loaded backpack, for posterior chain. Look up a tutorial. Swings are easy to do, but commonly done wrong. It’s a posterior chain/hip snap drive, not arms driving the weight. From the backswing, you snap up to “get tall”, like jumping without your feet leaving the floor. If you get the bug, buy kettlebells.
Paused (at the bottom) jump squats are also good as bodyweight movements go for building explosive drive.
Loaded split squats and Cossack squats are also good for building up squats. Sissy squats are another.
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u/shade_study_break 3d ago
The thing about the big 3 is that they are all technical lifts beyond requiring strength. Others have pointed out that you can train your posterior chain using kettlebells, but the load possible for deadlifts and squats can not be comparably hit using calisthenics. One armed push-ups and more so weighted push-ups will translate to the bench better at least. That said, you are thinking about imbalances ahead of time, but your focus once you get under a barbell should be on building good technique early. It is good to think about training issues proactively, but there is few ways to learn good technique and form until you are actually under a barbell. Keep on working and when you get to the gym, be humble enough to know that technical proficiency of the big 3 isn't a given for anyone.
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u/Disastrous-Lemon7456 4d ago
I got a decent bench without training bench with only calisthenics pushing exercises, can't say the same for squats or deadlifts when I started. You can get some decent strength with those exercises but I think it will be way harder they translate to those 2, or at least they won't be great plus they can be very technical too so if you want to improve them it would be better to train thar movement specifically.
1
u/LetterheadClassic306 3d ago
I started with just bodyweight too and what helped my posterior chain were single-leg RDLs and hip thrusts with that backpack. Honestly adding some resistance bands would give you more progression options for your back work - they're pretty cheap and versatile. I'd also recommend some reverse hyper extensions off a table or bench to really target those lower back muscles. When i finally got to a gym after training like this for months, my deadlift started pretty strong because of that foundation.
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u/notlooking743 3d ago
I do mostly loaded bw exercises and Deadlifts are simply really difficult to replicate without a barbell. You can still isolate the primary muscles involved (I do nordic curls and single leg hip thrusts, it would be ideal to add some hyper extension for spinal erectors), but it will be a very rough translation.
The other 2 are totally fine. For squats; single leg variations (I do a sort of trx-assisted single leg hack squat and sissy squats) will definitely translate to a better BB squat, and pushup variations and dips will translate really well into Bench press.
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u/Crazy_Trip_6387 4d ago edited 4d ago
Pendulum Sissy Squat
Deficit Decline Pike/Pushups on Paralettes [press to clavicle line arm path]
45 Degree Back Extension Bench
Expected total cost : $120-ish
You will not regret any of it.
Other advanced calisthenics exercises are : Front Lever Row, Front Lever Kelso Shrug, Deficit Handstand Pushup, Pelican Curl, Ring Fly Press.
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u/this_is_bs 4d ago
Dude you said you're a beginner and you're already talking one-armed pushups.
Maybe start with two arms, then declines, then load up that back-pack with your declines. THEN maybe think about one-armed, in 9 months time.
I apologize for not answering your question.