Cues: Tuck the knees into the chest and curl up until the feet contact the pull-up bar Squeeze the scaps into...
Gymnastics and Bodyweight Articles
Seated Pike Compression + Finger Walk Down
Creating a tight pike while leaning back enables a greater degree of compression compared to a lift directly from the...
Skin the Cat – Floor Entry
CUES: Cling to a shoulders to ring hold and raise the knees with control In a tight tuck lean back and slowly...
Ring Row
Cues: Adjust rings so your pulling angle is perpendicular to the strap angle Squeeze the scaps together first and then...
Active Arch Hang
Cues: Pull with 100% straight arms by retracting and depressing the scaps The goal is to pull the chest to horizontal...
Human Knee Extension – Hand Assisted Negative
The hand assisted human knee extension is a scaled version that allows you to approach your best range of motion using...
Human Knee Extension – Target
The human knee extension to target is a scaled version that allows you to precisely coordinate your range of motion...
Kneeling Squat
The kneeling squat is a conditioning exercise for the quads and particularly the knees. It can be scaled, or advanced,...
Ring Pull-up – Single Ring Negative
A scaled version of the single ring pull-up. This teaches the ability to maintain tension throughout the range of...
Wall Sit – Single Leg
The single leg wall sit is significantly more challenging the the double leg version. It requires more hip strength to...
Wall Sit
The wall sit is used to develop strength in the legs while placing less stress on the joints than movements requiring...
False Grip Ring Pull-up
The false pull-up on rings has all the benefits of a traditional pull-up, but builds towards the muscle up because of...
