Movement Demo Library

Use the filters to look for more specific movements, and click on the title or image for a demo video and more info.

  • Back Leg Swing

    • Stand with one leg straight under your hip and hold onto the wall or a low bar for balance
    • Keep your legs straight, belly tight, and butt squeezed as you kick your other leg back and up behind you
    • Drive your heel as high as you can while maintaining a neutral spine and straight leg
    • You should be hinging only at the hip, do not bend the legs while swinging and try to point your toe
  • 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.

  • Back Tuck

    • Stand tall with abs and butt on
    • Initiate straight jump and make sure the arms swing past ears to give direction
    • At the apex of the jump, initiate an explosive “knees through elbows”
    • Hold the tuck position during the entire rotation
    • Stick the landing by stomping the ground in a partial squat
  • Back Uprise from Dip Swing

    • At the peak of the front swing, initiate full dip
    • Ride the swing out in the bottom of the dip
    • Start pressing out of the hole as the back swings starts assisting press out
    • Finish in a horizontal body position with elbows fully locked
    • Continue on with regular swing or get ready to link the next movement
  • Back Uprise to Handstand from Dip Swing

    • At the peak of the front swing, initiate full dip
    • Ride the swing out in the bottom of the dip
    • Start pressing out of the hole as the back swings starts assisting the press out
    • Finish in a handstand position
  • Backward Roll

    • From a standing position, keep your arms up and sit back into a squat and roll onto your back
    • As soon as your butt and back touches the ground, bend your arms and reach behind your ears
    • Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head
    • To complete the roll, allow the momentum to bring your legs and hips over your head
    • Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again
  • 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

    • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
    • The body should bow from global extension to global flexion
    • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the bar
    • Followed immediately by doing the fastest sit up into a pike position
    • Allow the shoulder to travel over the bar while raising the toes up
    • Done correctly, this should lead you into a bar support
  • Bar Pull Up

    • Start in a dead hang position with shoulders hanging glued to your ears
    • Make sure your body is in the hollow body position
    • Initiate movement by pulling your shoulder blades back and down and making your neck long
    • Make sure ribs stay down, abs and butt on
    • Follow through with a pull that will direct your chest toward the bar
    • The movement hits its peak when chin passes the bar, or when chest touches the bar
    • Descend while maintaining hollow body position
    • Movement finishes when you end up in the dead hang starting position
  • Bent Arm Back Extension Roll

    • Begin the movement same as a Roll to Candlestick, starting with arms up and sitting down to roll on to your butt and back
    • As you place your hands down behind your ears to roll onto your shoulders into the Candlestick position, extend the hips and drive the feet up into the ceiling in one explosive motion
    • As the hip drive inverts your body and gives it some lift, push with your hands behind your head against the ground into a Handstand

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