The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It...
Gymnastics and Bodyweight Articles
Single Leg Balance – Knee Extension
Straightening the knee is as difficult as you make it. This should be thought of as an active mobility drill to build...
Single Leg Balance – Straight Leg Raise
Raising a straight leg builds tremendous hip flexor strength and lengthens the hamstring actively. This is an actively...
Pistol Squat
Cues: Lift one leg and lock the knee and point the toe Secure balance then lower under control into bottom of squat on...
Protracted Push-up to Target
Cues: Maintain protraction and depress of scaps throughout push-up Touch the nose to the floor Keep elbows close to...
Pike Handstand Push-up to Target
Cues: Pike as high as your flexibility allows Actively compress thighs to torso Shift weight forward then down towards...
Handstand – Wall Facing Balance Drill
Cues: Create vertical alignment from hands through shoulders, hips and feet first Reach tall and out with one foot and...
Handstand – Slide Away
Cues: Secure handstand alignment against wall Allow shoulders to drift forward to close the shoulder and slide the...
Handstand – Wall Facing Partial Tuck
Cues: Stack hands, shoulders, hips into vertical alignment Keeping pelvis neutral, slightly bend the knees towards the...
Push-up – Bottom Hold
Cues: Lower to 1-2" from ground and hold Keep body in a straight line from shoulders through hips into feet Mistakes:...
Push-up – Incline
Cues: Body should be held straight and rigid Lower chest to supporting surface keeping humerus around 45 degrees from...
Split Stance – Bottom Reps
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and return...
