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
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?
Many bodyweight exercises are often too difficult to simply start practicing the full version from the get go. Before you get to the final expression of the move, you will often have to practice easier variations that help you progress up to it. In this article we're going to explore all the valid and creative ways you could make exercises easier or more difficult to help you reach your goals! 1. If you can't even do one rep of something (like a pull up), then do negative/eccentrics! Working … [Read more...] about How to make any bodyweight exercise more or less difficult
One of the most common bottlenecks people encounter is figuring out how to start doing rows at home. If someone doesn't have access to a low bar or gymnastic rings to hang up, they often struggle to figure out how to introduce rows into their life. With this video, I show you those options, but if those options are not available to you my favorite minimalistic way is to simply get a bedsheet, make a knot at the end of it, throw it over the door, close the door shut, hold the sheet and row, … [Read more...] about How to do bodyweight rows with minimal equipment
One of the biggest problems people have is that they don't know what to do. They want to workout, but they aren't sure what to do. This is why I created that 35-minute, follow along, Yoga for Posture video that focused on flow and flexibility. As for strength training, if someone doesn't have access to a gym, or wants to workout at home, or workout at a park, a great choice is the "Recommended Routine" from /r/bodyweightfitness. This is a free, full-body strength-training routine that can be … [Read more...] about /r/bodyweightfitness Recommended Routine