Skill

Backward Roll Progression Pt.2

Watch this Backward Roll progression to see how to use a wedge/cheese mat for assistance, and another cameo of part of the Handstand Push Up!

Backward Roll Progression Pt.3

Watch this Backward Roll progression to see how to stay tucked and under control through the movement.

Backward Roll Progression Pt.4

In this progression, Coach Carl revisits the Backward Roll again and adds other variations to challenge your positions, mobility, and strength to work on speed, skill, and skill transfer.

Bar Kip Progression

In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills.  It's important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.

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.

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

Bent Arm Back Extension Roll to Push Up Position

... (details coming soon)

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

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