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.

Movement

Mixed Grip

... (details coming soon)

Category:
Functional
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Apparatus:
High Bar
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Movement:
Pull Up
Mixed Grip with Kip

... (details coming soon)

Category:
Functional
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Apparatus:
High Bar
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Movement:
Kip
Pull Up
Mixed Seat

Hands on bars with knuckles facing out

Shoulder posted on top of the thumb

Point your elbows back by trying to turn your hands out

Lift legs up in front of you in with one leg in a tuck position and the other in a straight leg position

Make sure knees and toes are above hip level

Category:
Strength
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Type:
Static
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Apparatus:
P-Bars
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Movement:
L Hang/Sit
Muscle Up with Kip

Start in a dead hang hollow body position with shoulders glued to your ears

Hands are turned out and in a false grip

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 rings

Followed immediate by doing a fast sit up into a pike position

Transition into a dip by sending the head up and over the rings while raising the toes up

Done correctly, this should lead you into the bottom of a regular ring dip

Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position

Category:
Functional
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Apparatus:
Rings
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Movement:
Kip
Muscle Up
Narrow Push Up

Place hands together as close as possible

Trying to make a diamond shape with your thumb and index fingers

Shoulder posted on top of the knuckle of the hand

Point your elbows back by trying to turn your hands out

Lower down with chin, chest, and hips touching the ground

Push up through your belly

Maintain hollow body position throughout the entire movement

Category:
Functional
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Apparatus:
Floor
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Movement:
Push Up
Narrow Squat

Place feet hip width apart or glued together

Feet are pointing almost straight forward, just slightly out

Abs and butt are on

Descend by pushing hips back and down

Fight to keep the knees out during descend

Descend until hip crease falls below knee level

Ascend by pushing hips back and then up

Fight to keep the knees out during ascend

Category:
Functional
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Apparatus:
Floor
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Movement:
Squat
Olympic Push Up

Squeeze belly and but tight

Push feet and hands into the ground

Try to pick you belly off the ground

Follow with the rest of your body

Scaled version: Go on your knees or elbows, or both.

Category:
Functional
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Apparatus:
Floor
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Movement:
Push Up
One Arm Handstand

... (details coming soon)

Category:
Strength
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Type:
Static
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Apparatus:
Floor
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Movement:
Handstand
One Leg Back Lever

Start in an inverted hang

Bend one leg and bring thigh towards your chest

With arms straight and upper body and extended leg in a hollow body position

Start allowing the body to descend backward and keeping the rings ibehind you

Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip

Category:
Strength
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Type:
Dynamic
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Apparatus:
Rings
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Movement:
Lever
One Leg Candle Stick to Lever

... (details coming soon)

Category:
Strength
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Type:
Dynamic
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Apparatus:
Floor
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Movement:
Lever