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!
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
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!)
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!)
This blog post is all about my nerdy journey of attaining a handstand pushup against a wall! Note: I am not talking about a freestanding HSPU. That requires a solid freestanding handstand which I have not maintained. I am only talking about the goal of achieving the strength for a chest-to-wall HSPU. This is one of those moves that I worked on in the past, but have neglected for at least a couple years so I have to build up the strength for it again. And that's somewhat of a blessing in … [Read more...] about Using the Pike Pushup to be able to do a Handstand Pushup
The One Arm Pull Up (or One Arm Chin Up) was never a goal of mine until very recently and I'd like to talk about my foray into this journey. The r/bodyweightfitness forum goes through seasons where the userbase brings up the same theme repeatedly and it has been very pulling-oriented for the past year. Last year it was all about Pavel Tsatsouline's Fighter Pullup program (detailed below) and recently there's a lot of talk about one-arm training. The userbase is collectively getting stronger and … [Read more...] about The Quest for the One Arm Pullup
So for most of 2018 I've been making YouTube videos but falling behind on making the corresponding blog posts or updating old blog posts to match the YouTube videos... and enough is enough! So here goes...! As you probably know by now, I love foam rollers as a self massage tool and even have a guide on which one you should buy. But other than self-massage, the foam roller is incredibly useful for increasing your thoracic extension (the ability to bend your upper back backwards) and … [Read more...] about The BEST Foam Roller Stretch!
I have a lot of strength and flexibility routines on my website. Some are free. Some are not free. They may seem similar or overlapping, but they're quite different. So... I will try my best at clarifying what is good for who! … [Read more...] about Which training routine is right for YOU?
I had an absolutely stunning morning and I have to share it. I don't know why, but I do. Maybe as I write this out it will make sense why I"m sharing it, so here goes. For the past few days I had gotten too enveloped into bitcoin and cryptocurrencies and it was somewhat taking over my life and me getting sucked into the drama in that space not realizing much it sucked me into its world. So I told myself if I wake up early I will go Stand-Up-Paddleboarding (SUP) in the ocean because I have … [Read more...] about The Magic of Yoga on a Stand Up Paddleboard
Camel Pose is one of my favorite back-bends. :-) It opens up that chest and shoulders so good and is a great preparatory exercise for the bridge, too. Just follow along with me and enjoy it! https://www.youtube.com/watch?v=d0HfgL6r3zg Update! After you get used to the static camel pose, here's my follow up video where I share my favorite dynamic variety of this pose which I call Camel Pose Sweeps! https://youtu.be/dKYiUkQ4g2o … [Read more...] about Camel Pose Backbend Tutorial