Every Calisthenics Skill to Learn in Order for your First Year

Summary

This comprehensive guide introduces beginners to calisthenics with a structured approach to mastering 22 fundamental skills. Starting with basic hangs and progressing to advanced moves like the handstand and muscle-up, the script emphasizes proper form, gradual progression, and safety. Each skill is detailed with specific instructions, training tips, and the importance of core strength and mobility. The guide encourages a paced learning experience, adapting the order to individual needs while promoting consistent practice for proficiency in calisthenics.

Takeaways

• 🧘‍♂️ **Hollow Body Hangs**: Start with this skill for back pain relief, spine decompression, and grip strengthening. Transition from a dead hang to an active hang by engaging your core and squeezing thighs together.
• 🐸 **Frog Stand**: Essential for early hand balancing, focus on elbow positioning and weight distribution on the hands to balance inverted.
• 🧍 **Hollow Body Holds**: An anti-extension exercise that teaches pelvic tilt and is crucial for core strength, start with modified versions and work up to a 45-second hold.
• 🤸‍♂️ **Pseudo Plank Lean**: A prerequisite for the full plank, it emphasizes front deltoid strength and requires straight arms with attention to core and glute engagement.
• 🤔 **Pseudo Plank Push-Up**: Incorporates the strength of the pseudo plank lean with the addition of a push-up, focusing on maintaining the forward lean for advanced calisthenics skills.
• 🤸‍♀️ **Tuck Front Lever**: Requires significant straight-arm and back strength, start with knees to chest and progress to a horizontal static position.
• 💪 **Elbow Lever**: One of the first 'cool' skills that appears like floating, involves proper weight distribution and elbow positioning close to the abdomen.
• 🇩🇪 **German Hang**: A critical exercise for shoulder mobility, start with support and progress to freestanding as strength and tolerance increase.
• 🥩 **Butcher Block**: Often overlooked, it's essential for a perfect straight handstand, focusing on shoulder mobility and core engagement.
• 🦵 **Pistol Squat**: A leg skill that trains most leg muscles, requiring hip and ankle mobility, start with support and progress to assisted pistol squats.
• 🤸‍♂️ **Tuck Back Lever**: Similar to the front lever but lifting past the bar, it's a progression skill for advanced hand balancing and strength.

Q & A

What is the first calisthenic skill mentioned in the script and why is it beneficial?

The first skill mentioned is the hollow body hang. It is beneficial for back pain alleviation, spine decompression, and strengthening the grip.

How can one transition from a dead hang to an active hang in calisthenics?

To transition from a dead hang to an active hang, one should draw their shoulders down and back, activating the core muscles and squeezing the thighs together.

What is the purpose of the Frog stand in calisthenics training?

The Frog stand is used to start hand balancing as early as possible, which is believed to be advantageous for later advanced skills.

How should one set up their hands to alleviate wrist pain during the Frog stand?

To alleviate wrist pain, one should turn their hands slightly outwards instead of keeping them forward.

What are the three balance points used in the Frog stand position?

The three balance points are the fingertips, the inside of the knuckles where calluses are, and the palm.

Why is the hollow body hold considered an anti-extension exercise?

The hollow body hold is an anti-extension exercise because it involves actively pressing the lower back into the ground, lifting the legs, and maintaining a specific posture that prevents extension of the spine.

What is the significance of the pseudo planche lean in building strength for advanced calisthenics skills?

The pseudo planche lean is significant because it heavily works the front deltoids, which are crucial for mastering advanced skills in calisthenics.

How can one train for the tuck front lever?

Training for the tuck front lever involves starting on the bar with knees towards the chest while maintaining straight arms, then raising the body until the ankles touch the bar and practicing holding this position.

What is the main focus of the elbow lever exercise in calisthenics?

The main focus of the elbow lever is weight distribution and transferring the position from hand balancing to the ground, which is essential for learning the skill.

How does the German hang help in increasing shoulder mobility?

The German hang helps in increasing shoulder mobility by allowing one to train in a position that stretches and strengthens the shoulders, starting with assistance from a block or bench and progressing to freestanding.

What is the pistol squat and why is it important in leg training?

The pistol squat is a leg skill that trains most of the muscles in the leg and requires exceptional hip and ankle mobility. It is important because it not only serves as a party trick but also provides comprehensive leg strength and flexibility.

What is the proper way to bail out of a handstand to avoid injury?

To bail out of a handstand safely, one should keep one hand on the ground to guide them as they fall over, and only get up when one of the feet touches the ground.

How can one train for a handstand push-up?

One can train for a handstand push-up by practicing against a wall, which allows for proper form and strength development without the concern of falling over.

What is the muscle-up and how can one practice it?

The muscle-up is a dynamic calisthenics maneuver that involves explosively pulling oneself up and over the bar. It can be practiced using a hollow body pull-up position, driving the knees into the chest to generate momentum, and using a resistance band for assistance and form practice.

Outlines

00:00

🏋️‍♂️ Calisthenics Skills Introduction

The script introduces a comprehensive guide for beginners in calisthenics, detailing the foundational skills and training methods. It starts with the hollow body hang for grip strength and back health, progressing to the frog stand for early hand balancing practice. The importance of proper form and gradual progression through exercises like the pseudo planche and tuck front lever is emphasized, with tips for mastering each skill provided.

05:02

🤸‍♂️ Advanced Calisthenics Techniques

This paragraph delves into more advanced calisthenics techniques such as the elbow lever, German hang, and Butcher Block, focusing on shoulder mobility and strength. It also covers leg exercises like the pistol squat for leg muscle training and mobility. Each skill is accompanied by specific progressions and regressions to build up to the full movement, ensuring safety and effectiveness in training.

10:03

🧘‍♂️ Core Strength and Balance Development

The script highlights the importance of core strength and balance in calisthenics, introducing exercises like the hollow body hold, pseudo planche lean, and tuck front lever. It explains the setup and progression for each exercise, emphasizing the need for straight arm strength and back strength. The paragraph also discusses the training methods for these movements, including using resistance bands and wall support for assistance.

15:04

🤾‍♂️ Mastery of Hand Balancing and Push-Ups

This section focuses on mastering hand balancing and push-up variations in calisthenics. It provides a step-by-step guide for learning the handstand and handstand push-up, including form cues and training techniques. The paragraph also covers the muscle-up, a dynamic movement requiring explosive strength, and offers tips for learning the movement safely and effectively.

🛑 Safe Dismounting and Skill Progression

The final paragraph discusses the importance of learning to bail safely from handstands to prevent injury. It provides a method for controlled dismounting and emphasizes the gradual nature of skill acquisition in calisthenics. The script encourages practitioners to progress at their own pace, using the provided guide as a reference rather than a strict timeline, and to utilize resources like apps and programs for structured training.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that typically involves movements like push-ups, pull-ups, and leg raises, often performed without any equipment. In the video's context, it is the main theme, with the speaker guiding viewers through various calisthenic skills to improve strength and body control. The video script mentions calisthenics as the focus of the training program, starting with basic skills like 'hollow body hangs' and progressing to more advanced moves.

💡Hollow Body Hold

The hollow body hold is a calisthenic exercise that strengthens the core muscles and is often used as a foundational movement in bodyweight training. It involves lying on the back, lifting the legs and upper back off the ground while maintaining a rigid body position. In the script, the hollow body hold is introduced as the first skill, emphasizing its importance for back pain alleviation and core strength, with specific instructions on how to perform it correctly.

💡Active Hang

An active hang is a variation of hanging from a bar where the individual engages their core muscles and squeezes their thighs together, which is different from a passive or 'dead hang'. The video script describes the active hang as a way to master stillness while hanging and suggests using resistance bands to alleviate weight and joints for beginners, eventually leading to stronger grip and core strength.

💡Frog Stand

The frog stand is a hand balancing position that is an early introduction to handstands in calisthenics. It involves placing the hands on the ground with the elbows tucked into the knees, creating a wide base for balance. The script mentions the frog stand as a crucial early skill for hand balancing, with tips on proper form to prevent wrist pain and achieve balance.

💡Pseudo Plank Lean

The pseudo plank lean is a calisthenic exercise that targets the front deltoids and serves as a prerequisite for the full planch. It is performed by leaning forward while maintaining a plank position, with the hands turned slightly outwards to reduce wrist strain. The script describes the pseudo plank lean as an intense exercise that is more challenging than it appears, with instructions on proper form and progression tips.

💡Tuck Front Lever

The tuck front lever is a calisthenic skill that requires significant straight-arm strength and back strength. It involves getting on a bar, pulling the knees towards the chest, and lifting the body until the ankles touch the bar while maintaining straight arms. The script explains the tuck front lever as a challenging skill, with advice on proper form and training methods to build up to the full lever position.

💡Elbow Lever

The elbow lever is a calisthenic move that appears as if the individual is floating in the air, supported by their elbows. It requires proper weight distribution and a specific hand position turned outwards. The script describes the elbow lever as a cool skill to learn, with detailed form setup and progression advice, emphasizing the importance of the elbow position for transferring the skill to the ground.

💡German Hang

The German hang is an exercise that significantly increases shoulder mobility, appearing quite intense and challenging. It involves hanging in a way that stretches the shoulders to their limits. The script suggests training with a block or bench beneath to safely lower into the position and gradually removing support as strength and tolerance increase.

💡Butcher Block

The butcher block is an exercise that is essential for achieving a perfect straight handstand. It involves tucking the elbows and maintaining a specific hand and body position that opens up the shoulders. The script highlights the butcher block as an overlooked skill, with instructions on how to build strength in this position and the importance of shoulder mobility for advanced handstands.

💡Pistol Squat

The pistol squat is a leg exercise in calisthenics that trains most of the leg muscles and requires exceptional hip and ankle mobility. It involves squatting down on one leg with the other leg extended. The script introduces the pistol squat as the first leg skill, with various training methods such as using a block or bench for assistance and step-ups for increased mobility.

💡Tuck Back Lever

The tuck back lever is a variation of the front lever where the individual lifts themselves past the bar, stopping just short of extending the legs fully. It requires significant back strength and is similar to the German hang position. The script describes the tuck back lever as a skill that, when mastered, contributes to the development of advanced calisthenic movements.

Highlights

Introduction to a calisthenics training program starting with the hollow body hang for back pain alleviation and grip strengthening.

The importance of transitioning from a dead hang to an active hang by engaging core muscles for mastering stillness.

Training the Frog stand as an early introduction to hand balancing with tips for proper form and balance points.

Utilizing elevation and regressions like leg taps to progress in hand balancing skills.

Hollow body holds as an anti-extension exercise for core strength and pelvic tilt awareness.

Pseudo planche lean as a prerequisite for the full planche with a focus on front delt strength.

Incorporating push-ups into the pseudo planche lean for advanced strength development.

Tuck front lever as a challenging skill requiring straight arm and back strength with progression tips.

Elbow lever as an initial cool skill in calisthenics with emphasis on weight distribution and form.

German hang for significant shoulder mobility improvement with safe progression methods.

Butcher block exercise for perfect straight handstand form and shoulder mobility.

Pistol squat for comprehensive leg muscle training and the importance of hip and ankle mobility.

Tuck back lever as a progression from the front lever focusing on lifting the chest and maintaining a horizontal position.

Compact leg lifts for core compression and hip mobility with various progressions for different skill levels.

Pike push-up for building shoulder strength and overhead pushing power with proper form and training tips.

Elit exercise for full-body core compression and the importance of scapular depression.

Archer push-up as a unilateral training for imbalances and its progression from bent arm to straight arm position.

Tuck planche as an advanced variation of the pseudo planche lean with leg lifts for increased difficulty.

Reverse Nordic for quad strengthening and stretching with proper form and progression using resistance bands.

Straddle sit as an advanced variation of the sit-up with tips for flexibility and mobility training.

Shoulder stand for building shoulder strength and end-range strength for handstand push-ups with wall assistance.

Muscle up technique as a dynamic calisthenics maneuver with progression tips for strength and technique.

Handstand as a long-term skill to learn with proper form and balance points for mastering hand balancing.

Handstand push-up combining shoulder stand and pike push-up for advanced strength and body control.

Final advice on not rushing through the skills and using the guide for checking off learned skills.

Transcripts

welcome to your first year of

calisthenics let's go over every

calisthenic skill in order and the

perfect way to train them starting off

with skill number one hollow body hangs

I chose this skill to start with first

because hanging has many benefits from

back pain alleviation spine

decompression and strengthening your

grip hanging is the perfect way to start

when you dra your shoulders down and

back you switch from a dead hang to an

active hang the setup is pretty simple

simply find a bar block or rings that

you can hang off of as long as you're

just hanging you're in a dead hang

position but if you activate your core

muscles and squeeze your thighs together

you're going to be classified as an

active hang squeezing your core and

thighs together is perfect for mastering

Stillness while hanging from the bar the

best way to train this exercise is by

alleviating your weight and Joints so

tie resistance ban around the bar and

hang from it as you get stronger I want

you to lower the resistance band you're

using moving on to number two the Frog

stand I obviously chose the Frog stand

because I want us to start hand

balancing as early as possible I'm a

firm believer that the earlier we do

this the better it's going to be later

on when we're doing handstand hands as

far as the perfect form setup you want

to think about sticking your elbows into

your knees this is how you're going to

balance do not keep your hands forward

turn them slightly outwards to alleviate

wrist pain there's going to be three

balance points first is your fingertips

the inside of your knuckles where your

calluses are and the Palm in this frog

stand position you'll feel most of the

weight on the outside of your hand

training for the Frog stand is all about

getting comfortable in this inverted

position start off with rocks so you can

get the feeling right next I want you to

move on to simple holds you're going to

do each of these exercises until you can

hold them for at least 20 seconds the

objective of these regressions is to get

you more comfortable with balancing on

your hands leg taps or leg switches is

going to be the next best thing when it

comes to progressions again once you can

hold this position for 20 seconds no

problem you're ready to move on to the

next one some people would prefer a

pillow or some kind of cushion for your

head it's possible to overbalance and

have your head Bonk on the ground so

hopefully adding a pillow or some sort

of cushion there helps protect you from

that last but not least we're going to

utilize elevation remember this setup

look how I'm basically holding the

perfect frog stand and all I had to do

was lean into it now moving on to number

three hollow body holds hollow body

holds is an anti- extension exercise

it's one of the first core exercises I

recommend doing setup is extremely

simple get on the ground with me as you

lay down you'll notice the lower part of

your back comes up actively focus on

pressing that into the ground to do that

your shoulders will come off the ground

naturally next you want to lift your

legs off the ground and extend them

spread out as if you were holding a

sideways handstand this is going to

teach you about pelvic tilt if the full

hold is too much simply bring your legs

closer to your body and that should

alleviate some of the stress as it gets

easier experiment with certain positions

like one leg holds or even straddle

holds to get you going for the full

thing Mastery means holding it for 45

seconds moving on to number four the

pseudo plch lean the pseudo plch Lan is

a prerequisite for the full planch it's

extremely heavy on your front delts form

setup is simple protract your scapula or

push your shoulder blades away from you

make sure you're not strugging your

shoulders up when it comes to the hand

position position turn your hands

slightly outwards to alleviate any wrist

pain conquering this position means

perfect form with straight arms you can

set up for it like a regular plank

leaning forward classifies you as a

pseudo plch lean this looks like a

regular plank but I promise you it's

more intense than you can even imagine

no lazy cores make sure you apply

attention to your abdominal muscles

again avoid strugging up towards your

ears don't let your hip sag squeeze

those thighs and apply attention to

those glute muscles and push out with

your shoulders the entire time Mastery

means having your hips stacked over your

wrist the best way to train this is by

having a wall or block in front of you

measure how far you're leaning forward

by your hand position work on this

consistently moving on to number five

the pseudo plch push-up obviously

incorporating the last skill that we

learned we're simply adding a push-up to

that maneuver while we're maintaining

that forward lean you don't understand

it yet but getting strong in this

position is going to be essential for

mastering Advanced skills in the future

front delt strength is truly King when

it comes to calisthenics if it's too

hard to maintain the Ford lean I want

you to Simply lean into it when you're

pushing up and then push all the way

back to a regular push-up position this

should make it easier on you eventually

you will want to focus on having that

forward lean maintained throughout the

entire exercise moving on to number six

the tuck front lever you might be

suspicious of this skill but trust me

it's more difficult than it looks and it

takes a significant amount of straight

arm strength and back strength

thankfully training for this movement is

actually pretty simple get on the bar

and stick your knees towards your chest

while maintaining straight arms you want

to raise your body until your ankles

touch the bar and gently lean yourself

back to neutral position over time

you'll be able to hold that horizontal

static position most people will end up

bending their arms or shaking

uncontrollably when lifting themselves

up moving on to number seven the elbow

lever the elbow lever is one of the

first cool skills you actually get to

learn it looks like you're floating how

can you not love it form setup is all

about weight distribution stick your

hands out in front of you and turn them

slightly outwards or even completely all

the way around you'll want to stick both

of your elbows and to your abdominals it

should look like this trust me I know it

looks weird but this is exactly what we

need to transfer onto the ground

although this is considered hand

balancing training it is not as simple

as it seems you'll notice as I'm leaning

into my hands I'm gently starting to

lift my legs up if I want to progress

even further I'm going to lean even

further into my hands and squeeze my

glutes into the straddle position and

lastly I'm going to lean a little bit

further squeezing my legs together which

gives me that straight line stomach pain

where your elbows are is completely

normal on to number eight the German

hang if you want to talk about

increasing your shoulder Mobility to

superhuman limits the German hang is

where you need to be I know this looks

crazy and scary but you can train with

this by putting a block or bench below

you as you get into the position lower

yourself as safely as possible until

your feet are touching the block as we

get stronger and more tolerant in this

German hang position we're going to

release the blocks until we can do it

freestanding like I am now it's a great

shoulder Mobility drill moving further

to number nine the Butcher Block most

people don't know about this exercise

but it's essential for having the

perfect straight handstand when it comes

to perfect form setup we want to make

sure we have our elbows tucked avoid

having them spread out you can build

strength in this position by doing it on

your knees first get a feeling for the

movement and feel how it opens up your

shoulders this is a skill that's truly

slept on and we need to make sure that

our shoulder Mobility is top tier make

sure to actively sink your hips engaging

your core once you can hold this

position for at least 30 seconds you're

ready to progress it even further by

adding some sort of small weight I

usually do 10 or 15 lbs so don't overdo

it and now on to skill number 10 the

pistol squat our first leg skill the

pistol squat is not just a party trick

it actually trains most of the muscles

in your leg and it requires an

exceptional amount of hip mobility and

Ankle Mobility to complete when

performing make sure to keep your knees

turned outwards and your leg extended

you can train for this movement a number

of ways the first one I'm suggesting is

by putting some sort of block or bench

under you not only will this help you

get the form right but this will also

assist you if you're having any sort of

preliminary knee pain so this is a good

progression to remember as is the next

progression is going to be step UPS

start on top of a block or bench and

lower yourself as slowly as possible

before exploding back up to the top of

the rep you'll steadily gain Mobility by

doing this exercise and last but not

least the Holy Grail is the assisted

pistol squat perform the pistol Squad as

well as you know how and use a block

bench or even an exercise bike to help

you through the latter half of the

movement next up is skill number 11 the

tuck back lever this skill is similar to

the front lever except this time we're

lifting ourselves past the bar you

should remember this position from the

previous German hang skill except this

time we're stopping just short and

lifting our chest up not extending our

legs and simply staying in that

horizontal position the proper way to

train this movement is the exact same

way as the front lever using Straight

arms we're going to lift ourselves until

our ankles touch the bar low ourselves

back down gently into that horizontal

position and for the next skill we're

going to go over number 12 is compact

leg lifts this is another one of my

favorite core exercises I believe it's

essential and integral for your Mastery

of calisthenics set up for this Movement

by putting your hands around knee level

or the bottom of your thigh level as you

place your hands down make sure you push

out and down with your back keep your

legs extended and lift them into the sky

as much as you can it might not look

like it but this compact leg lift is

going to be essential for a future skill

that we're going to go over if this

movement is too hard I want you to focus

on single compact leg lifts this

movement is all about gaining hip

mobility and core compression likewise

if this movement is too easy for you you

can reach your hands even further like

the top of your ankles and lift your

legs like that so let's say you're not

here yet and single leg lifts are still

too hard for you place some kind of

dumbbell or even paper towel roll in

front of you focus on doing single leg

lifts into the sky making sure to not

touch the paper towel roll or dumbbell

when you can manage that with one leg I

want you to switch to doing it with both

legs this is all for the Mastery of core

compression and hip mobility but we're

going to get some app development doing

this as well my final tip for mastering

this exercise is using a wall as

leverage for your upper back lean into

the wall and that should make it easier

for you to do single leg lifts or even

both leg lifts I know this looks easy

but it's going to take you some time to

get your legs perfectly straight like

this and be able to lift it with no

problem moving on to number 13 the the

pike push-up if you want to talk about

building some Boulder shoulders and

getting some insane overhead pushing

strength the pike push-up is going to be

your favorite push-up form even being

slightly inverted like this is going to

make it significantly harder for you to

control your breath while performing

this exercise the proper form setup for

this exercise includes having your head

fall above your hands on the decline

you'll want to avoid having your elbows

flared out during this exercise this

does not transfer over to Advanced

skills instead opt for a tucked elbow

position this will prevent any

unnecessary shoulder flaring Ing and

should transfer over to Advanced skills

don't only push up during this exercise

make sure you push out through your

shoulders when it comes to training for

this exercise the best way is to

lengthen the pike that you're using

perform the regression confidently

making sure your head Falls above your

hands on the decline and pushing up and

out through your shoulders on the

incline next up is the almighty elit

this is a full body exercise focused on

core compression set up for this

exercise by learning how to depress your

scapula which means pushing down so your

shoulder blades are being drawn down as

well practice deep pressing your scapula

with straight arms and as you push down

into the ground make sure to levitate

your hips back and now utilizing that

compact leg lift to lift our legs up

into the air you can train for this

skill by doing single leg alternating

lits if you've been following and

mastered the compact leg lift then this

skill should be easy for you to learn in

no time moving on to skill number 15 the

Archer push-up it was given its name

because you look like an Archer holding

a bow at the bottom of the rep the thing

that makes this skill so brutal is

having that straight arm on on the

opposite end of the spectrum this makes

this skill a proper regression for the

one arm push-up the unilateral training

style for the Archer push-up makes

conquering your imbalances simple you

can set up for training this exercise by

doing bent arm Archer push-ups no need

to All Out Sprint into doing a straight

arm position as we gain strength we'll

be building joint flexibility and

mobility in no time skill number 16 the

tuck plch This Is Us taking the pseudo

plch lean even further as you can see we

have our legs off the ground and that's

what makes the magic happen for this

when it comes to the form setup we want

to make sure we maintain straight arms

slide your knees into your chest and

keep your feet touching the ground if

this is comfortable I want you to begin

to do alternating leg Taps make sure you

do not lose scapular protraction during

the duration of your regressions those

leg Taps should have you unlocking the

tuck planch in no time I told you front

delt strength is King and now on to

number 17 the reverse Nordic reverse

Nordic is the best way to build some

monster quads with nothing but your own

body weight you'll be strengthening and

stretching your quads while alleviating

knee pain set up with your knees about

shoulder length and have your feet

laying flat squeeze your glutes and

descend controlled do not use any sort

of momentum to bounce through this

movement maintain a straight line

throughout the duration of the exercise

engaging your core and engaging your

glutes throughout if you'd like to

properly practice this maneuver stick

your feet on top of a small elevation

this should shorten a range of motion

for you and as you gain strength lower

the elevation as needed lastly if you

have resistance bans use those to help

you through the latter half of the

movement this will help you prac

practice strict form and as you gain

strength and need less help you can

lower the resistance band that you're

using until eventually you can perform

the reverse Nordic freestanding number

18 the straddle sit the straddle sit is

an advanced variation of the lsit it's

very cool to do and I'm going to teach

you how simple it is to learn you'll

want to turn your hand slightly outwards

even out to the side the best way to

perform this exercise is to get in it

from a squatting position as you settle

into it you'll notice you're sort of

planing into position train the

flexibility and Mobility required by

doing straddle leg lifts so straddle leg

lifts for the straddle sit and compact

for the lsit getting into this exercise

from the ground is insanely hard to get

into it you'll have to kind of rock into

the motion which is why the best thing

to do is to start from a squat position

skill number 19 the shoulder stand

although the shoulder stand doesn't look

as cool it's going to be very essential

for building shoulder strength and end

range strength for the handstand push-up

we're going to train this movement on a

wall get into the Frog stand position

and start with one leg until you can

eventually put two legs up or you can

use a wall to lower yourself into the

full position as well focus on breathing

skill number 20 the muscle up the muscle

up is a dynamic maneuver and Staple in

the calenic world you start from under

the bar and explosively pull yourself up

and over the bar when it comes to

properly setting up for this movement

you can't do a regular pull-up if you go

for an arched back position the bar is

going to be in the way take a page from

the first skill we learned and do a

hollow body pull-up position the hollow

position is going to help you out jump

up and grab the bar and let your feet

swing forward until drop dropping down

below try this a couple of times so you

can get an understanding for the

movement next I want you to jump up grab

the bar let your feet fall forward and

at the end of your momentum drive your

knees into your chest try this a couple

of times so you can see where the

momentum begins and ends with those

three tips I want you to combine them

all together drive your knees into your

chest as you explosively pull up that

should generate enough momentum to get

you over the bar if you'd like more help

simply use a resistance band to help you

practice the proper form again Lower the

resistance ban as needed a lot of people

have the strength for the muscle up but

they lack the technique which is why I

teach them the knee Drive first you'll

stop Kipping as you gain strength skill

number 21 the handstand the handstand

will probably be the skill that takes

you the longest to learn it can take

months to learn but years to perfect

proper form for a handstand includes

having your shoulders pressed out over

your ears as well as having completely

locked out arms the handstand is like

learning how to walk again so let's make

this as simple as possible remember we

learned how to tilt our pelvis forward

from the hollow body hold practice that

here to bring your hips in line with the

rest of your body we already talked

about the three balance points but let's

go over them again it's going to be the

top of your fingertips the inside of

your knuckles where your calluses

usually are and it's going to be the

Palm just like with your feet if you

fall too far forward push in with your

fingertips and if you fall too far back

push in with your palms until you have a

happy neutral position if you want to

learn the easiest way to train a

handstand do it on a wall you'll spend

more time on your hands and less time

falling over 10 to 15 minutes of

practice and sets of 10 to 20 seconds is

all you need to steadily Master Hand

balancing handstands can be scary so

let's talk about the perfect way to bail

out you'll notice I'm keeping one hand

on the ground that guides me as I'm

falling over in my handstand keep the

guiding hand on the ground until one of

your feet touches the ground then you're

safe to get up skill number 22 the

handstand push-up this skill combines

the shoulder stand and the pike push-up

together it takes a tremendous amount of

strength body control and body awareness

to even perform as for the form setup

when we get to the bottom of the we

still have our basic three balance

points our fingertips our calluses and

our palms you'll feel most of the weight

on the outside of your hands the best

way to train a handstand push-up is by

doing it against the wall this way you

can practice proper form and gain

strength without the worry of falling

over all the time don't feel rushed to

complete every single one of these

skills in exactly one year but use this

as a sure guide to check off any skills

that you might want to learn I'd

recommend you complete the skills in the

order that I provided but you can go in

however order benefits you the best I

seriously hope this video helps you guys

make sure to go to strick fit.com to

check out my apps and programs