I don’t handstand as much these days. 

I still do weekly. 

But I HAD to scale back in order to shift my focus to shoulder and overall mobility for the last few years.

I worked on my shoulders, my mid back, and my hips.

My workouts include 80% of compound movements and 20% of accessories and skills training.

And it is paying off. 

I am restarting moves like the handstand, muscle ups, playing tennis and paddle tennis without any pain, even minor, in my right shoulder. 

Both shoulders feel more balanced, even if there is still a long way to go.

The point is that adaptation is key in training. 

You always HAVE to adapt to the conditions you are in and find ways to improve and break plateaus.

Get ALL my calisthenics training programs and coaching here if you are new!

The Most Controversial Pull Ups!

In case you are wondering, I am talking about the “Behind the Neck Pull ups”.

I have had many people ask me if they were safe to do.

The answer is yes! But it’s only good If you are strong enough to back it up.

It's actually recommended to work towards it. Indeed, this will imply you work towards getting bullet proof shoulders.

So how to perform the Behind the neck properly?

Make sure to keep your shoulders externally rotated at the top of the pull up. That's a key point. Don’t let your elbows go too high or far behind you. Keep them as close to you as possible.

Otherwise you will most likely feel a pinch in your shoulder and could end up impinging it.

You also need to keep a tight core and hollow body position as you perform the move. 

Go for 5 reps x 5 sets. Add isometric holds and adapt rep count depending on your level.

What if you can’t do it yet?

I could not do those either when I started, so I worked on it.

Here are some things to wor...

My Favorite Cardio Warm Up.

90% of people NEVER sprint again after 30 years old.

This is an astonishing number, given that sprinting is one of the most essential human physical skills.

In other words, if you don't want to get old quick, start sprinting regularly (1-2 times per week).

I typically spend 15 minutes warming up (while pro sprinters can take up to 1 hour just to warm up!).

I start with 5 minutes of full body active stretching such as the stranding frog, foot stretches as well as shoulder mobility drills.

Then I move on to 5 minutes of leg skipping. This is a great way to activate my hip flexors and glutes, as well as generate mind-body connection to get good mechanics when running later.

I go for 1 min of skipping and repeat for 5 sets. During the sets I mix skipping with back skipping and back pedaling (as in the video).

Then comes the sprinting session:

• I typically go for 10-15 rounds of 60 yards "Down and backs".
• I sprint on the way down, back pedal on the way
...

How to Start Calisthenics Alone?

Well first of all, you might not be as alone as you think!

There are LOTS of people doing calisthenics all year round.

All you need is to get a good beginner calisthenics workout program and go to the park near you regularly. You can also just do it at home! 

Or maybe there is a free-form workout area at the gym you go to, if you live somewhere that gets cold and rainy, or too hot to workout outside. You can also bring on any relative you’d like to initiate to your practice as well.

With all those options, you will start meeting and being surrounded by people that do calisthenics too!

When it comes to training, start with a focus on the main calisthenics foundation movements: pull ups, push ups, dips, squats and hinges.

Build all your workouts around these foundations and get good at it.

Make sure you workout your full body at least 3 times a week. Ideally up to 5-6 times a week when you become intermediate!

Here is my FREE Calisthenics Worko...

Is Calisthenics the Best Form of Fitness?

Absolutely, without a doubt.

And I can explain.

The origin of the word calisthenics traces back to ancient greek and literally means “Beautiful Strength”. 

During that era, mastering bodyweight movements was synonymous with achieving true physical power, and even gladiators honed their prowess through these techniques.

I view calisthenics as a central discipline encompassing all movements that solely rely on the body's intrinsic abilities.

Sprinting, running, dancing, swimming, boxing, martial arts, animal movement, and so much more are part of “Beautiful Strength”.

It’s the most complete and free form of training: you train resistance and cardio during 70-80% of your training sessions. 

The exception occurs when you train skills. 

Calisthenics can be defined as bodyweight training and street gymnastics system with it’s own practice code, form and tricks. 

You do not need any equipment at all to start and even to get good at it. 

If ...

Here is my updated Calisthenics blog posts list!

Wether you are a beginner or more advanced, you will find practical information for you to thrive with calisthenics.

The posts are sorted out by topic:

• Full body workouts
• Upper body
• Lower body
• Push ups
• Pull ups
• Core
• Skills
• Nutrition
• Stretching and mobility
• Cardio
• Mindset
• Workout tips

Here is the full list, including links to each post.

Let's go!

The Real Secret to Happiness?

You might have heard of dopamine, a hormone that plays a vital role to “feel happy”.

Dopamine neurons, the brain cells responsible for producing the neurotransmitter dopamine, have long been associated with reward, motivation, and motor control. However, recent research has uncovered surprising functional diversity within these neurons, challenging previously held assumptions. A groundbreaking study utilized cutting-edge techniques to delve deeper into this diversity and shed light on the distinct roles of different dopamine neuron subtypes.

Unraveling the Complexity

In this study, researchers investigated dopamine neurons through a molecular lens, focusing on subtypes defined by specific gene expression patterns. One previously known subtype, characterized by the expression of Aldh1a1, was found to exhibit functional diversity within itself. This prompted researchers to employ single-nucleus transcriptomics, a technique that examines gene expression w...

Fix Rounded Shoulders: Ultimate Guide to Correcting Poor Posture!

Don't buy into the quick-fix posture solutions you see marketed every day.

Braces, ergonomic chairs, chiropractors; while they might provide temporary relief, they're simply bandaids for deeper issues.

In this guide, I'll show you how to truly fix your rounded shoulders and achieve a stronger, healthier posture through natural primal movement and daily stretching.

1. How Do Rounded Shoulders Develop?

Rounded shoulders are typically the result of prolonged poor posture, often related to sitting at a computer or desk job or extensively using a smartphone or tablet. Essentially, your chest muscles become tight and your back muscles weaken, causing your shoulders to hunch forward.

2. What Are the Health Risks of Rounded Shoulders?

Besides causing a hunched, unhealthy appearance, rounded shoulders can lead to inability to walk or run properly, chronic back and neck pain, headaches, and potentially even thoracic outlet ...

The Missing Link: Easy Calisthenics To Burn Your Abs!

Twisting is often the missing link when it comes to core training.

This very simple move is a great weapon to address that. It will fire your entire core and overall upper body.

The overhead portion is crucial part of the movement and helps to address most of the range of motion of the shoulder.

It fires the core, the back and the arms intensively.

I really like to to these with a resistance band but first let’s start with bodyweight variation.

And it’s very simple!

Stand strong in a semi-wide stance, brace your core, squeeze your glutes and tilt your pelvis back.

Keep both arms in the hanging position, along side you, but maintain a strong contraction with fists closed.

Then start driving your right hand to the upper left corner.

Drive the movement through your core and lats first, then your arm.

Finish the move with a full lat upward extension.

The goal is to try to reach as high as possible while being in the core twi...