The Secret To Better Handstands?

The handstand is a journey!

No matter what your current level is, there is always something to learn and improve.

This video is great for handstand beginners and intermediate level.

Do the following exercises to improve your handstand:

- Shoulder mobility drills (overhead and lateral) x 1 min x 3 sets

- Tuck jumps x 5 x 3-5 sets

- Clean pike lean and hold x 10-15 sec x 3-5 sets

- Donkey kicks x 5 x 3-5 sets

Make sure to warm up your wrists thoroughly before each handstand session and do NOT over train it if you feel your wrists getting tender or sore. 

Switch to another body part to finish your training session, rest your wrists for 1-2 days and go at it again!

Here are more handstand exercises you can do to take your hand balance to the next level!

Get ALL my calisthenics workout programs and personal coaching here for more guidance!

From Calisthenics Beginner To The Muscle Up in 2 Years!

One of my client has achieved his first MAJOR goal since 2021.

The mighty muscle up! 

Watch the progression video until the end!

He started at the very beginning, with the Online Calisthenics Level 0 workout program, and has made so much progress in 2 years.

He went from a complete beginner that could barely do 3 mediocre pull ups to achieve the all mighty muscle up, with very decent form, in 2 years!

Let's note that in the meantime, he also torn his ACL and meniscus playing soccer and we went through a few month of rehab training in 2022.

The key is to visualize your big goal and set every small steps that will lead you there.

Then stick to the plan, consistently.

Achieve ALL your calisthenics goals like Antal and get coaching here!

From 3 to 8 Pull Ups In Less Than 3 Months!

Pull ups are a staple calisthenics skill to master, before moving up to harder moves.

So if you are currently learning how to do do pull ups or how to get better at it, this is for you!

I started training Danielle less than 3 months ago. 

She could then do almost 3 pull ups. She can now do 8 pull ups!

The initial goal was simple: get better at pull ups. 

We set a goal to reach 10 by the end of the year. I think she can even get to 12.

Here is what we did during the last 3 months to more than double her pull ups:

• Daily training with the Online Calisthenics Level 2 program
• Scapular mobility, with an emphasis on shoulder blade shrugs for elevation, abduction and retraction.
• Classic pull up sets
• Band assisted pull ups
• Isolated shoulder blade work with light bands and sticks, in all directions. 
• Isometric holds at various angles in the pull up to strengthen the full range of motion.
• Push up shrugs
• Wrist conditioning drills...

Why You Can't Get Away From Running!

If that's you, just stop making excuses for why you don’t run regularly (at least once a week).

I have heard it all:

• I don’t like running
• I hate running
• Running is boring
• Running is pointless
• I’m out of shape
• I need to lose weight first
• It hurts my knees
• It hurts [anything]
• It’s too cold
• It’s too hot
• It’s too rainy
• I don't have running shoes

The good thing is that none of this matters.

You, we, as humans, were designed as the ultimate, most efficient, bi-pedestrian mammal on earth.

Your prime set of motions and skills are: walking, running, climbing, adapting.

Remember that this is coded in your DNA.

Running is part of you. 

Wether you like it or not!

Running is first thing kids do the second they can! They want to run around. You most likely wanted to run around too, and someday you stopped!

And I am writing this article for you to change that! Or if you are already running to congratulate you!

As...

Easy Back Stretch For Better Posture

Moving your shoulders and back is essential for your overall health.

We need to be comfortable moving our arms in any direction. The one direction that very often causes problems is the overhead motion.

So here are 3 ways to move your arms overhead:

• Transverse arm raises
• Vertical arm raises
• Vertical shoulder extensions

For any of these moves, you need to keep your pelvis tilted back, your abs engaged and your ribs tucked in.

Do NOT let your back arch when raising your arms up! This is KEY.

Repeat this sequence 3 times per day!

Here are more shoulders and back stretches that you can add to your posture routine!

Get ALL my calisthenics, mobility, nutrition and coaching program here when you need more guidance.

Simple Hack For Better Posture

Good posture has a lot more benefits than just looking better than bad posture.

It has a direct impact on your health, often a lot more than what most people realize. And when it comes to building a strong back, thoracic spine mobility is often overlooked.

Use this simple "hack" back stretch sequence to improve your overall back mobility.

It works like magic if you do it regularly. That means everyday. At least until you start to see and feel better mid back mobility.

Repeat the sequence in the video for 3 sets per day.

Do not forget to also work your hip mobility to get and maintain a strong back! Here is a video on how to improve your hip mobility!

Also add some hanging and pull up workouts to the mix.

Get my full calisthenics course and coaching when you need more guidance here!

Have You Tried This Calisthenics Ab Workout?

If not, give it a shot. 

If yes, you already know it's a good one.

It might seem very hard if you are just getting started, so simply start from the floor if that's the case.

• Sit on the floor
• Slightly leaning back
• Bring your knees up into a tuck position
• Kick your legs up as high and straight as you can
• You can start with single leg kicks to and alternate

If you are more advanced start with your body off the ground as shown in the video!

Go for 5-10 sets.

Hold and kick for as long as you can on each set.

Here are 10 more ab workouts you can add to your routine!

Breathe thoroughly!

Get ALL my calisthenics training programs and coaching here for more guidance!

How To Improve Your Front Lever

The Front lever is one of the hardest move in calisthenics. 

It requires a very strong back and core, as well as good shoulder and hip mobility.

- One of the best way to train it is the advanced tuck hold.

Here are some pointers:

• Squeeze your knees together
• Point your toes
• Don't let your hips fall
• "Push" the bar away from you to keep it at your hip level
• Breathe slow and steady

The goal is to hold that position for as long as you can and repeat for 5 sets.

- You can also combine the advanced tuck with full assisted holds using a resistance band. Wrap the band around the bar and place it around your feet and/or hips. 

Go for 5-10 sets of max holds with the band.

- You can also practice negative front lever reps where you come from the top hold then descend and try to hold when your body becomes parallel to the ground.

Here again go for 5-10 negative repetitions.

- Lastly spend some time training your dragon flag as a great accessory...

Try This Quick Calisthenics Pull Ups and Push Ups Challenge!

I wanted to try a quick calisthenics challenge: do 50 pull ups and 100 push ups, as fast as possible.

It's way more challenging than it sounds.

The hard variable is time. Trying to complete all the repetitions in a short time is where it gets tricky.

Your rest time is minimum and each repetition gets harder as you go.

1- For the pull ups, I split the sets as follow: 10-10-10-5-5-5-5

My time for the pull ups was: 6min 40 sec.

I started pretty good on the first 3 sets of 10, with about 20-30 sec rest in between. Things started getting tough around the last 2 sets of pull ups where I had to struggle my way up.

Here is how to get better at pull ups if you are getting started!

I took about a minute to reset the tripod between pull ups and push ups.

2- For the push ups, I did: 30-25-20-15-10

My total time after the push ups was: 9 min 50 sec.

While the goal was to rest as little as possible, my form started to suffer after my...