James Chan.

This month’s collaboration with Run to Win‘s Blaine Moore looks at training when you’re travelling. Today I take a look at a question I’ve had for some time – does bodyweight training carry over to free-weight work?
On several occasions I’ve found myself very much in ‘travel mode‘, far from anything resembling a gym. Although I could’ve looked around for various heavy objects, I’ve always chosen the bodyweight path. At least I know the weight involved there, and have a good idea of just how far I can push things.
Whilst I’ve been able to make good strength gains during this time, they haven’t always transferred to their free-weight equivalents (particularly the bench press, squat and deadlift). Why is this?
I suspect there’s one main reason for this. Although the strength is there, the element of practice is missing. Performing Pistol Squats whilst holding something relatively heavy (such as your backpack, if you’ve been hiking) may be great in terms of the strength and skill required, but they aren’t quite the same as squatting with a bar on your back.
The same applies to the bench press. Bodyweight exercises such as handbalancing, push-ups and chin-ups may all do a great deal for your upper body strength (in fact, I love all of those movements); but the carryover to the bench press is minimal.
At least it has been in my case – what do you think? Have you seen any direct benefit in using bodyweight training to support your free-weight work?
Note : I am not for a minute suggesting that there is anything wrong with bodyweight training; I do it all the time. Simply that there does not appear to be much carryover to free-weight lifting.