Skill

Chest to Bar Pull Up with Kip and Kick

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Circles

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Controlled Chest to Bar Butterfly Pull Up

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Dip Swing Progression

In this video, Carl demonstrates how to use the dip swing as a good warm-up or shoulder prep to skill transfer to other movements. 

Note that this is something you want to build slowly and not to go crazy with - make sure you've built up the strength to be able to hold the bottom of your dip on tension with your shoulders; stay connected with your body in a neutral, hollow body position, and only swing as much as you can maintain stability with your wrists firm and elbows vertical at all times.

Dip to Upper Arm Support

... (details coming soon)

Dip with Kip

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Fedorchenko

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Flare

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Forward Roll

  • Stand tall with arms glued to your ears
  • Squat down and reach in in front of you as far as you can
  • Once hands touch the ground jump and send your hips over your head
  • Allow yourself to roll in a tuck position until feet touch the ground
  • Reach in front of you and stand up using the momentum as if you were doing a narrow stands squat

Forward Roll Pike Up to Handstand

... (details coming soon)

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