Strength

Air Squat Progression Pt.1

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition.  Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

Back Lever

  • Find a hollow body position while in the inverted hang
  • Without breaking hollow allow your hips and toes to lead the descent into a horizontal hold
  • Focus on pushing hands toward your hips and keeping your shoulders back and down
  • Initiate the ascent maintaining hollow and thinking of driving heels over your head and back to the inverted hang

Note: Check scaled versions. Tuck and One Leg Levers.

Backward Roll

  • Start in a support position
  • Lean back as you lift your toes up in front of you
  • Start bending the arm and addressing the false grip on the rings
  • Maintain body in a hollow body position with rings as close as possible to your chest
  • Allow your head to travel under your hips
  • When toes pass vertical kick back and up in a 45 degree angle
  • Extend the body and do a defecit push up on the rings that should send you back up to support

Bar Muscle Up Progression Pt.1

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal.  To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

Bar Muscle Up Progression Pt.2

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar -- this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

Bar Muscle Up Progression Pt.3

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl brings the movement back to the high bar and puts it all together.  Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up.  Remember to keep your toes down to be able to rotate over the bar.  Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

Bar Pull Up Progression

In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support

  • From a support hold, roll your body forward to bring your hips up
  • With the legs straight, extend your hips and drive your heels straight up to press into a handstand
  • From the handstand position, lower yourself into the bottom in a flexed arm position
  • Transition the grip and allowed your body to drop into an inverted hang
  • With legs still straight, flex and fold the hip into a pike position bringing your knees to your nose
  • Extend and open the hips in one explosive while driving your heels down to create forward rotation of your body around the rings and finish in a support hold

Candle Stick to Lever

... (details coming soon)

Deficit Push Up Progression

The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly.  In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement.

In this video Coach Carl demonstrates a progression to challenge your push up to work full range of motion. Carl starts on the floor with the hands turned, then to parallettes where he goes lower than the wrists at the bottom position, to the rings where he adds an additional degree of freedom and difficulty by moving the rings out to the side.

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