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Handstand tutorial

A perfect handstand One of the main aims of many of those who come to bodyweight training is to learn how to do a handstand. Freestanding handstand is an impressive skill that demonstrates a high level of strength and control and it will require many hours of practice before you can hold the position for any length of time. There are many ways to do a handstand but the variation is discussed in this guide is the straight line handstand. It has many benefits over other variations such as Shoulders are open up Encourages a stronger, tighter core Strengthens the legs and butt Protects the back Think about if you had more flexible shoulders, a tighter core, stronger legs, butt, and back, your performance in almost every other exercise would improve! Straight handstand vs Arched handstand Preparation before Handstand practice Before jumping right into a handstand, it’s important to get your body ready for the work ahead. The two areas that will take the brunt of th
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Handstand Push ups

Overview:   Handstand push up is the best exercise for shoulders. They primarily work your anterior and lateral deltoids and the muscles in the back of your arms (your triceps). They also engage the muscles of the upper back (the trapezius). Handstand push ups also help to build strength for free handstands. A strong core and strong shoulders will help you find your balance and maintain the position more easily. Progression Choose one of the following variations which you can do 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression.  1. Incline pike push ups  Place your hands shoulder-width apart on a raised platform. Bend at the waist keeping a straight back. Your outstretched arms and torso should form a straight line. Bring your head to your hands.  2. Pike push ups. Same as above, without the platform. Make sure that your head trave
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Plank

Exercise Overview Plank is one of the best core exercises. You hold your body in a straight line over a period of time, the longer is the better. It sounds simple, but it is not that easy. The plank and all its variations will work your core muscles (the rectus abdominals and the obliques, as well as stabilizing deep core muscles) isometrically. It is a foundation of all good bodyweight programs, and a great introduction to static, isometric work. And like almost calisthenics exercises, it requires no equipment and can be performed just about anywhere (well, use your judgment). Plank muscle worked The progression Choose one of the following variations as a starting point and hold the position for 30 seconds. Gradually build up to a hold of one minute over time. When you can do the exercise for one minute, move on to the next variation in the progression. 1. Kneeling plank.  Performed on your knees, with thighs and spine in line. 2. Kneeling side plank.  Bend you
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Human flag tutorial

The human flag is one of the greatest body weight challenges of all time. When someone can hold a full human flag, it always attracts the attention and admiration of onlookers. In my opinion, it is the most eye-catching skills in the calisthenics world. Most people assume it’s strictly an issue of upper body strength, but there are other things to consider when training for the human flag. Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes. Achieving a full human flag begins by having a thorough understanding of these considerations. From there it’s simply a matter of practice, dedication, and patience. In this tutorial, I’ll show you what it takes to get the human flag, and take you step-by-step to ma
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Another way to do more Pull ups

You have stuck with your current Max rep of Pull up for a long time. If you have free time through day, I recommend you to try GTG training method . But if you have work to do, can only use 15-20 minutes a day to train, this routine is the best for you. I am talking about a special Russian pull ups program, also created by Pavel - a former Soviet Special Forces physical training instructor, you can find more information about him at his website www.PowerbyPavel.com . You do 5 sets of pull up a day. It took only 15 -20 minutes. I used this routine on 3 months of my 2015 summer and it helped me to add 15 reps to my Max rep pull up from 20 to 35. Before going to the detail, see my previous article to know how to do a proper Pull up . If you can do one full pull up, see the Pull up progression . Routine Templates If you can do a 5 - 7 full up in a row. Day 1        5, 4, 3, 2, 1 Day 2        5, 4, 3, 2, 2 Day 3        5, 4, 3, 3, 2 Day 4        5, 4, 4, 3, 2 Day 5  
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Push up Progression

Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. All the necessary information about pull up can be find in my previous article  here . One arm Push up progression 1. Wall Push up Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall. Wall Push up 2. Knee Push up Kneel on the floor with your feet together, and your palms flat on the ground in front of you. The arms should be straight, shoulder width apart, and in line with your chest. Using the knees as a pivot, bend at the shoulders and elbows until your chest is approximately touch the floor. Pause and press back to th
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Legs raise progression

Leg raise is one of the best exercise for your core. It will help you develop not just a strong core, but functional too. Leg raise work the whole abdominals or "Abs" muscle and the obliques. Along with a appropriate diet program, you will get your sick-pack. Like other exercise in the series, you start by choosing one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. 1. Knee tuck Knee tuck Sit on the edge of a chair or bench. Lean back a little, grip the edge of the seat with your hands, and straighten your legs. Your feet should be together with the heels raised a few inches from the floor.Then smoothly bring the knees up and in until they are approximately six to ten inches from your chest. Exhale as you draw the knees in. By the time the motion is complete, you should have
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