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.

  • Handstand Push Up

    • Hands shoulder width apart at the bottom of the rings
    • Point your elbows back by trying to turn your hands out to a ten & two o'clock thumb position
    • Descend by sending shoulders (and head) forward and keeping lower arm vertical
    • Make sure your head is in front of your hands at the bottom of the push up
    • Push back up to handstand while maintaining hollow body position during the entire movement

    Note: Legs can be on the cables for assistance to guide direction, but not for pulling.

  • Handstand Push Up

    • Hands shoulder width apart
    • Fingers spread and index fingers pointed straight forward
    • Descend by sending shoulders (and head) forward while keeping lower arm vertical
    • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
    • Push back up to handstand while maintaining hollow body position during the entire movement
  • Handstand Push Up with Kip

    • Hands shoulder width apart
    • Fingers spread and index fingers pointed straight forward
    • You can either start from the hands-head tripod position, or from a handstand as seen in the video
    • From the handstand, descend by sending shoulders (and head) forward while keeping lower arm vertical
    • As the body descends try to synchronize hip and knee flexion
    • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
    • From the hole explosively extend the hips and knees
    • Follow the lower body extension with an aggressive push back up to handstand while maintaining hollow body position
  • Handstand Push Up with Wall

    • Hands shoulder width apart
    • Fingers spread and index fingers pointed straight forward
    • Body in hollow body position with the ears glued to the shoulders
    • Chest face towards the wall and only toes resting against the wall by pointing the toes
    • Descend by sending shoulders (and head) forward while keeping lower arm vertical
    • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
    • Push back up to handstand while maintaining hollow body position during the entire movement

    Note: Toes slide up and down the wall and ideally should never lose contact

  • Handstand Push Up with Wall and Kip

    • Hands shoulder width apart
    • Fingers spread and index fingers pointed straight forward
    • Body in hollow body position with the ears glued to the shoulders
    • Chest facing towards the wall and only toes resting against the wall by pointing the toes
    • Descend by sending shoulders (and head) forward and keeping lower arm vertical
    • As the body descends try to synchronize hip and knee flexion
    • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
    • From the hole explosively extend the hips and knees
    • Follow lower body extension with an aggressive push back up to handstand while maintaining hollow body position

    Note: Toes slide up and down the wall, and ideally should never lose contact

  • Handstand Walk

    ... (details coming soon)

  • Handstand Walk Lateral

    ... (details coming soon)

  • Headstand (Tripod)

    ... (details coming soon)

  • Headstand (Tripod) to Push Up Position

    ... (details coming soon)

  • Headstand with Straight Arms

    ... (details coming soon)

Pages