Kip extensions are one of those gymnastics strength training exercises that seem to have gotten lost in obscurity, probably because they're really difficult and requires a high ceiling or an outdoor pullup bar cause if it's indoor, your feet will probably hit the ceiling. This is a dynamic, straight-arm exercise where you basically perform a toes-to-bar hanging leg raise and pull your hips up into a bar inverted hang. In the video below, I share with you the progressions on how to achieve them … [Read more...] about How to Achieve Kip Extensions: an Advanced Core and Back Exercise!
With warmer temperatures around the corner you're probably going to want to go back to your summer weight so here are a slew of healthful, wholesome tips to help you lose that winter fluff in a sustainable manner! There are a number of tactics you could use to lose fat but the reason why any of them work is because you ultimately end up creating a "caloric deficit" by eating less calories than your body needs. Diet is the most important factor because you can't out-exercise a … [Read more...] about 5 Tips To Lose That Winter Weight Gain
For several months, I did Pike Pushups as a progression exercise nearly everyday to build up the strength for Handstand Pushups. I documented that journey in great detail in a 3 part series here. And since I got intimately acquainted with this exercise, I am ready to share a ton of tips to help you succeed with it too! I will point out what is proper form & how to set yourself up for consistency. Pike pushups are more technical to setup and execute than expected Changing any single … [Read more...] about How to do Pike Pushups with Perfect Form and Setup
I have a few premium routines on my website that I've poured my heart and soul into creating. Two are focused on strength training and another two are focused on flexibility. None of them require lots of equipment as I'm a fan of working out with minimal equipment which allows me to do it at home or outdoors. So.. here goes! Rings Routine (Strength and Skills) No weights required. Just a pair of rings and you're ready to have fun! The rings-oriented bodyweight … [Read more...] about Which routine is right for YOU?
My dog Medax is my coach, naturally. I am proud to announce the results of this 3-month-long nerdy and grand experiment! If you haven't read the earlier parts, please do so as they are chock full of info!Part 1: I set the stage for the plan to do decline pike pushups nearly everday for 6 weeks with the goal of 9 reps specifically. (Plus much more details like % intensity at different heights, 1-RM calculations and more). Part 2: I share the results and experience of those 6 … [Read more...] about Using the Pike Pushup to do a Handstand Pushup (Part 3, The Finale!)
Since it is the new year and the traditional food-laden holidays have peaked and everyone is trying to lose some weight, this is a good topic to write about. So... let's answer the title first. Is weight loss as simple as being in a caloric deficit? Yes. The short answer is yes. If you eat less calories than your body burns, you will lose weight, but I want to go beyond those simplicities. Now, let's get to what I really want to talk about: This infographic that's been around the Internet … [Read more...] about Are Diets for Weight Loss as Simple as Eating in a Caloric Deficit?
I've created this hip flexibility program for those that would like to improve their flexibility in an efficient manner, with a follow along video that only takes 30 minutes, 1-3x a week. With it, you will see improve both your passive and active flexibility in numerous movements. This program was months in the making and beta-tested with people of all levels to ensure both rank beginners and intermediates feel challenged in a fun and feel-good manner while gaining mobility efficiently. Watch … [Read more...] about Antranik’s Hip Flexibility Program
Introduction Welcome! All the content is neatly organized into this page. Here is an overview of the contents: The Main Video: This is a 30-minute, follow along video that you should do 1-3x a week. There's also an optional extra warm-up section. Hip Mobility Tests: Simple ways to test for different actions dictated by the muscles connected to the hips. Self Massage: These are my favorite ways of self-massaging my muscles to provide relief. Do them as needed. Tips: Practical … [Read more...] about Antraniks Hip Flexibility Program
In October 2018, I started doing feet-elevated pike pushups to build the strength necessary for a proper handstand pushup against a wall which I wrote about in a previous blog post here. Did I reach my goal? Let's delve in and find out, shall we? 😊 Recap: Goal was to achieve at least 9 reps of these feet-elevated pike pushups Why 9? Well, the question was... since those pike pushups are around 75% intensity of full bodyweight, and the 1RM (1-rep-max) table says you need to be able to do 9 … [Read more...] about Using the Pike Pushup to do a Handstand Pushup (Part 2, The Results!)
I started this blog post as a way to tie things up for the year and thoughts kept pouring out so much that I realized I missed creative writing. In just one week it has allowed me to write a little bit everyday and so, here goes nothing. You want what you can't have and take what you have for granted. So be grateful for what you have. Humans are really funny. They want what they can't have. Then when they get what they want, they don't really care for it anymore. I've always tried to be hyper … [Read more...] about Wrapping up 2018 with lots and lots of thoughts.