Skill

Butterfly Pull Up Progression Pt.2

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Coach Carl demonstrates the butterfly pull up in slow motion and pausing at the end of each transition.  Carl discusses the body shapes for the butterfly pull up; going from a kip up to the bar by pulling the body up in global flexion or hollow body, to dropping down to the bottom by pushing the body into global extension or superman.  The ability to create these big shapes with your body is key to learning this skill, so start off slow to figure out how to get into these basic shapes before attempting to go fast.

Butterfly Pull Up Progression Pt.3

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Carl explains how to add a kick in the kip swing for more explosiveness to yeild more speed and power. We normally talk about keeping the legs straight while kipping for a simple shape, globally flexing and extending the body like a bow with no kinks in the system.  However, if timed right a knee bend and kick may be executed at the right time to load the system up even more to add more tension to be released in the kip.  As we add more complexity to the skill, it's important to still keep a focus on the clean form and good positions while practicing the new techniques and timing, otherwise the movement quickly becomes an out-of-control, swinging mess.

Butterfly Pull Up Progression Pt.4

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this video, Carl explains how to clean up your form and execute the Butterfly Pull Ups with a good shoulder position.  We practice pull ups not just for the sake of more pull ups, but the goal is to make this an opportunity for skill transfer into other pulling movements like Muscle Ups, Rope Climbs, and etc.  For maximum skill transfer benefit, we need to make sure the shoulders are well prepped and that the elbows are not flaring out during the transitions.  No matter how strong you are it would be very hard to transition to and receive into a strong dip if your elbows are way out to the side as a result of a sloppy pull up.  Keep everything close and tight to the midline, and you'll have faster, stronger, and more efficient transitions!

Cartwheel

... (details coming soon)

Cartwheel Progression Pt.1

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In the first video, Carl takes a new approach to start off the Cartwheel progressions by performing the same movement as you would in a normal cartwheel, but in a very tight circle while pushing off and landing on each point of contact.  The key to progressing through this part is to mantain straight arms, legs, and a tight body position while circling even in a tight circumference.

Cartwheel Progression Pt.2

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl starts to open up the tight circle into an arc and continues to follow the line by pushing off and landing on each point of contact with straight arms and legs.  Eventually the arc opens up more and becomes straighter, forcing you to keep your body more vertical and tighter.

Cartwheel Progression Pt.3

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl demonstrates the frontal cartwheel using what we learned with the side cartwheel. First, we have to get completely vertical by dicussing the proper set-up with the arms and legs to lunge and reach into the movement. Then, by changing the start and finish positions we will get the frontal cartwheel.

Cartwheel Progression Pt.4

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl continues to break down the frontal, or squared-hip, cartwheel. Carl begins by starting a cartwheel with squared hip, but finishing in the side cartwheel on the arc facing the opposite direction.  Next, Carl starts the squared hip cartwheel and finishes again in the side cartwheel, but this time on the straight line.  Finally, Carl demonstrates the squared hip cartwheel start to finish, on the straight line.

Chest to Bar Butterfly Pull Up with Kick

... (details coming soon)

Chest to Bar Pull Up with Kip

... (details coming soon)

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