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Progressive Calisthenics - The Official Blog for the PCC Community

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Who Needs Weighted Pull-Ups?

March 11, 2014 By Corey Howard 13 Comments

DannyKavadloHang

Back in late October I started experiencing pain in my right shoulder. Like most of us that place a large priority on our fitness, I ignored it. Dumb move!

As the next few weeks progressed, the pain expanded to my right trap, lat, pec, entire shoulder complex, bicep, plus numbness in my fingers. I’m not sure about the rest of you, but when I’m experiencing pain throughout that much real estate I get concerned and the workouts become kind of nonexistent.

After many doctor appointments over the last couple of months, I’m disappointed to report they still don’t have any idea what’s going on. However, after sitting around hurting, feeling sorry for myself, and not moving, I knew something had to change. My life is fitness. I tell people all the time how important it is to move. When something hurts, there are always ways to keep moving forward. And move forward I have, except this time it’s been exclusively with calisthenics.

As I returned to the gym after a 2 week layoff, I was forced to deepen my calisthenics knowledge. The basic movements were thankfully still easy for me, but I could no longer do weighted pull-ups, which had previously been a big part of my routine. I needed to find a way to keep getting stronger in pull-ups without hanging any weight off my body.

One of the first modifications I used was the “L-Sit Pull-Up”. This movement shifts the body’s balance just enough to make a regular pull-up harder. Not to mention it’s awesome for teaching ab tension throughout the motion!

The L-Sit Pull-Up is done by holding the top of a hanging leg raise, then doing your pull-ups while maintaining the L-sit position the entire time. I must warn you there are a few things you need to keep in mind while performing these. It’s imperative you begin by pulling your shoulders tight into the sockets to create the necessary stability so you don’t swing on your leg raise. Second, keep your legs straight and raise them up under control so you don’t create any upward momentum when you begin your pull. Remember Coach Wade likes slow controlled movements. Third, as you pull yourself up; pull your elbows in toward the midline so your arms aren’t flaired out. This does a couple of things; first, it mirrors the handstand push-up groove and second, it engages the pecs with the lats and creates a solid stable shoulder complex. I’ve seen many clients go from 20 dead hang pull-ups to only 5 on this one. Fire it up!

Corey Howard Performs an L-Sit Pull Up

The next change I made was to toss in some Archer Pull-Ups. We’ve all seen Al Kavadlo do these on his YouTube channel. The Archer Pull-Up is where you pull yourself up to one side then the other. Besides, we all are trying to achieve the one arm pull-up, and this is an amazing progression towards that!

When starting with these I strongly suggest alternating your grip. Turn your palm towards your face on the side you will be pulling towards and your palm away from you on the arm you plan on keeping straight. Next as you begin your pull, think about pulling your elbow to your opposite hip. This is where that L-Sit Pull-Up foundation will come in handy. In other words, if you’re pulling yourself to the right side, pull your right elbow to your left hip. Try and use your straight arm as a guide to keep you moving sideways. I’ve found a false grip or muscle-up hand position works best. Once you can comfortably knock out 7 quality reps or more per side without resting then you’re ready for the final pull-up challenge.

Corey Howard, PCC and RKC Instructor Performs an Archer Pull Up

The last tweak I used to make pull-ups evil is by modifying the grip heights. Paul Wade suggested you use a towel in the Convict Conditioning book, but I like to grab the pull-up bar with one hand and the vertical support structure of the pull-up rig with the other hand. This is similar to an Archer Pull-Up except with a lower non-dominant hand position. You have a few options here to make it harder as you progress. You can either move your hand lower on the pull-up rig, or… If you think this is just simply too easy for you, feel free to hang a stretchy band from the pull-up bar and grab that with your non-dominant hand! The stretchy band will refuse to provide you much for assistance and will scoff as you pull harder against it seeking help. Once you master these I promise you will have the upper body pulling strength of Samson!

Corey Howard, PCC and RKC Instructor Performs a Pull Up with Varying Grip Heights

There you have it. The 3 pull-up variations I switched over to so I could keep building pulling strength. The best part–not a single one of these pull-ups seem to aggravate my shoulder or arm. I’m just like you, and really at the end of the day we all like to get stronger. Grabbing a pull-up bar and pulling your body up with two arms is unfortunately something that many people still can’t do. However there are a few of us crazy dreamers out there that want to defy “normal.” We need to push the envelope and make pull-ups look insanely easy and maybe even knock out a few one arm pull-ups if possible. So go fire up some L-Sit, Archer, or Mixed Grip Pull-Ups. I guarantee you’ll get stronger, and you won’t have to hang weights off your body while doing it!

***

About Corey Howard, PCC, RKC, CK-FMS: Corey Howard strives to constantly become stronger, and to help others to achieve their fitness goals. He is the owner of Results Personal Training, and can be reached at www.resultsptonline.com or www.coreyhoward.com.

Filed Under: Progressive Calisthenics Tagged With: advanced, Al Kavadlo, archer pull-ups, calisthenics, Convict Conditioning, Corey Howard, Injury, progression, pull-up progressions, pull-ups, Raising the Bar, strength training

Handstand Push-ups and My “Aha” Moment

September 24, 2013 By Logan Christopher 10 Comments

 

Logan_Phonebook HSPU
This very wide stance, along with phonebooks to limit the range of motion, can be useful when getting started with this exercise. Demonstrated by Logan Christopher.

When I got started with bodyweight training my goal was to be able to do a handstand push-up against the wall. My upper body strength had always been quite weak as judged by the bench press, so I figured if I could achieve this goal I’d be on my way.

However, it was a long ways off. It took me awhile just to get the handstand against the wall. If I bent my arms at all I would come crashing down. But I was committed to the journey, and within a few months I achieved my goal.

This started a lifelong love of the handstand push-up. There wasn’t all that much information available on how to do this exercise out there so a lot of what I learned came from trial and error.

elevated handstand
Al Kavadlo demonstrates the elevated handstand.

I’ll never forget the one training session that led to my “Aha!“ moment. Fast forward a couple of years from my first rep and I was doing a handstand push-up focused routine. I had worked up to doing about 5 reps and thought I was ready to increase my range of motion. Now my goal was a full range handstand push-up  (hands to shoulders on an elevated platform).

One of the best ways to get better at handstand push-ups is to increase the range of motion just a little bit at a time. This was a method I had used in getting to my first head-to-the-floor rep, and it was my plan in working towards the full range.

I kicked up on my elevated setup in my garage and went for my first rep. As I lowered down I couldn’t even manage a single rep. What was going on?

I had only increased the range of motion about two inches. It shouldn’t have been THAT much harder. But it was.

What I came to realize is that I hadn’t just changed the elevation but much else about how I was doing the exercise. This was the first time I came to realize that small changes in your body position make BIG differences in the difficulty of the handstand push-up.

When the average person does regular push-ups, their elbows flare out far to the sides. While this is okay, it is not optimal. Done too much, this can cause problems for the shoulders as all the stress is placed into one area.

However the same problem does not occur in handstand push-ups. Because of the vertical, rather than horizontal angle, the shoulders are in a fine position either way.

Al -HSPU
Al demonstrates the handstand push-up.

Do a little experiment with me. Go ahead and put your arms straight overhead right now. Now widen their position. If you look closely you’ll notice that when you widen them they’re not quite as high.

A part of how this hand position changes the difficulty may be in a favorable angle for you to push. This will probably depend on what you’re used to doing. The majority of it comes from the fact that you shorten your range of motion with a wider hand position. A shorter range of motion means an easier exercise. And this is something you can do without any sort of equipment.

Although it’s not a huge decrease in range of motion, it is close to the sticking point in the press and thus can make a big difference in what you can do.

If handstand push-ups are something you can do right now go ahead and kick-up against the wall and give this a shot. Do a few reps with a wide hand placement. (Don’t go too wide as you’d lose all leverage and it would then become very hard). Then try a couple with the hands at shoulder width and note the difference.

If you watch people doing handstand push-ups, you can notice how close or far their hands are when they do them. Remember,  a wider position is easier and will allow you to do more.

This can be helpful in allowing you to achieve that first rep.

This can be useful in allowing you to push your numbers up. (This easier form of handstand push-ups is what I used to achieve my current record of 21 reps against the wall.)

This can be used in helping you do full range handstand push-ups.

This can also be a big help in doing freestanding handstand push-ups and other bent arm presses.

When you’re holding a handstand you’ll usually want the hands to be shoulder width apart, as this is best for maintaining the structure in the handstand. However, if you’re doing any sort of bent arm press it can be made easier using this technique. All you have to do is practice balancing in the handstand with a wider than normal hand placement.

Of course, if you use this all the time it may make it harder to do anything where you need the shoulder width or more narrow hand position. For this reason it is best to mix it up. In any case this technique can be a useful addition to your bag of tricks, and a form of progression you can use.

The wide stance makes these freestanding handstand pushups easier.
The wide stance makes these freestanding handstand pushups easier.  Demonstrated by Logan Christopher.

***

About Logan Christopher: Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills from kettlebell juggling, performing strongman stunts, and bodyweight exercises. He is the author of numerous books including Secrets of the Handstand and The Master Keys to Strength & Fitness. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises. You can find out more about all this at http://www.legendarystrength.com/.

Filed Under: Progressive Calisthenics Tagged With: advanced, bodyweight exercise, handstand, handstand push-ups, Logan Christopher, strength training

Erwan Le Corre talks Bodyweight, Part II

August 6, 2013 By Paul "Coach" Wade 10 Comments

 

erwan1

Erwan Le Corre is the founder of MovNat.

Erwan Le Corre is an icon in the fitness world. He is considered by many to be the modern-day inheritor of the French tradition of physical education (and that’s quite a compliment when you consider that the French created parkour, free running, and effectively invented the modern military “assault course”). Erwan is the founder of MovNat—an astonishing physical education and fitness system based on comprehensive movement abilities. There are many coaches who try to imitate what he does, but for people who have seen him in action—or learned from him—there will only ever be one Erwan Le Corre!

Paul “Coach” Wade (author of Convict Conditioning) recently got the chance to ask Erwan his opinion on all things bodyweight, on behalf of the PCC community. In Part I of this interview, Erwan shared his thoughts on his heroes, the thinking behind MovNat, and bodyweight efficiency.

In this second and final part of this interview, Erwan opens up about his status as “World’s Fittest Man,” his favorite bodyweight exercises, and performing sit-ups over an eight-lane superhighway!

Paul Wade: Erwan, what are your favorite bodyweight movements?

Erwan Le Corre: Probably the “muscle-up” (this name is just SO weird, what does that mean exactly?!) simply because it is such an explosive movement that demands power but also coordination and balance. It is also adaptable to different environments, not just gymnastic rings, you can do it on a tree branch, a platform, a cable or rope etc…you’re looking up and the next second you’re looking down from an elevated place. To many people it is an inapproachable feat but when you’ve trained to make it almost effortless it’s such a bliss.

But that’s thinking “bodyweight movement” for strength. You know, holding a simple deep squat, and be super relaxed in that position and hold it for a long time, this is maybe the simplest, most enjoyable human movement and position of all. How many people out there can fully squat and hold it minutes in a perfectly relaxed state? There is more to a functional, competent body than just the impressive stuff that demands strength or power.

erwan2_al

Al Kavadlo is a master of the muscle-up!

Paul Wade: Actually, “muscle-up” still seems like a strange name to me—in jail, these were called “sentry pull-ups,” which kinda makes a little more sense!

Do you use progressions in your teaching? (For example, beginning with easier push-ups on the knees, and moving to one-arm push-ups.) If so, could you give us an example?

Erwan Le Corre: Of course! Do you seriously think I’d take a completely deconditioned person (I call them “zoo-humans”) in the woods and say, have them walk in balance across a fallen tree trunk above a raging river? That would be criminal! Where should people start? They start not in natural, unpredictable and complex environments but in controlled, or at least managed environments that are predictable and safe. Or else you don’t have a coaching and physical education system, you have no system and you’re a jackass.

So I place a 2×4 wood beam on the ground and voila, here you go, you’ve got an environment with basic, entry level of complexity but that does challenge the beginner. It demands not just “balance” but “balancing skills” and you start practicing safely and progressively that way. Another example, before you train muscle-ups you train explosive pull-ups, before you train explosive pull-ups you train regular pull-ups, before you train regular pull-ups you train a variety of hangs and hanging traverses (the “side-swing traverse”) etc…

The priority is always the establishment of movement quality and efficiency through technical work. Then you gradually increase volume, intensity and complexity. Gray Cook puts it simply like this, “First move well, then move often.” In most cases motor-skills and conditioning will develop symbiotically. Depending on the movement, and/or the environment complexity, a physical action may demand more motor-control, or more strength and conditioning. I’ve addressed this earlier but I like to hammer it because it is so important. So the way you train sometimes involves both aspects, or may dissociate them. I’ve seen guys who could do tons of pull-ups but were unable to climb on top of the horizontal bar, I mean even after trying a few times. No amount of general conditioning can compensate for a lack of motor-control and technical skill. An hour later they could climb on top 6 different ways after learning the techniques.

I also have seen guys who could do tons of pull-ups unable to climb a horizontal bar even with technical instruction, do you know why? Because the bar was too thick, smooth and slippery for them and they couldn’t hang to it very long, let alone attempting to just pull themselves up, as they simply didn’t have the necessary grip strength to do so. You’re only as strong as your weakest link, and not amount of technical instruction will compensate for a lack specific conditioning or strength. And if you want to know, all these guys were highly trained CrossFitters. Take the test I mentioned above and see how it goes. If it doesn’t go as well as you thought it would, you have two options:

– re-assess the way you train (and maybe the reason you train), and modify your training regimen consequently. Maybe take a MovNat course or certification workshop.

– just forget about it and get back to your routine.

Paul Wade: Erwan, so far I am surprised by how much your thinking has in common with what I would call the “old school calisthenics” approach to training—you make a throwaway comment “you are only as strong as your weakest link,” but very few people will realize how important that understanding really is.

What’s your personal training regime like now, in brief? How many days per week?

Erwan Le Corre: I rely on my intuition. Not everyone is endowed with good intuition about themselves, their body and what’s the best way to train, I am fortunate that I’ve got a lot of experience and I know myself well, I have explored many training modalities and mastered a few. I’m also opportunistic. If I am somewhere with water I might swim, if I’m in a gym my training will be slightly different, or in nature, or at a martial art academy, depending on what a particular place has to offer. Personally, routines are not my cup of tea, but this being said routines and programs are very important for beginners, or when you have a very specific objective, like an event you want to participate in and you want to kick ass, or at least survive. Programming IS part of MovNat. It’s just that at the moment, my training doesn’t follow a particular structure. It’s free, intuitive and opportunistic, and I am mostly maintaining a decent general level of skills and conditioning. It can change tomorrow and I can decide to structure my training again, with particular goals. There’s no rule. I also want to say that it is very important to manage health for longevity.

erwan3

Bodyweight-based training can be opportunistic—use whatever is around you to build your skills and abilities.

 There’s only so much your body can take. Aging is real. You can’t prevent it, but you can decide how fast it goes, and avoid poor lifestyle choices that make you age even faster. Overtraining and under-recovery participate in aging faster, including uncomfortable symptoms such as joint pain etc…At almost 42 I am fortunate that I experience so far very limited symptoms like that, and it has to do with the way I train, in term of movement quality but also the way I treat my body overall. If I were to tell you I train X number of days a week, or X number of hours, or X number of sets and reps, does it actually mean something THAT objective? What is the quality of each movement performed? At what intensity? How prepared is my body? How do I recover? How do I treat myself? You know the latter questions only seem more subjective, but IMO they are actually more objective than any indication of numbers. The body doesn’t know anything about numbers. It only knows about movement patterns and sensations. How you FEEL should be your number one indicator or adequate training and practice. Feel amazing and don’t settle for less. You’ve got one life. At the end of your journey you will have forgotten all the details and numbers of your programs. But you will never forget how they made you feel.

Paul Wade: An amazing attitude—a lot of advanced guys think the same way.

Guys like Demenÿ and Hébert believed that an athlete should have mastery of their body in any environment—underwater, on rough terrain, even high above the ground. You are known for having performed some very unusual feats in this tradition. (For example, Erwan famously had a sit-up competition with Jean Haberey, while both men were hanging from a bridge over an eight-lane superhighway!) Could you tell us some of the thinking behind this please?

Erwan Le Corre: I think lots of people lack motivation to exercise because the purpose behind it is either unclear or too superficial. It can be unclear when you’re aiming at general aspects of “fitness” but without ever really assessing their transferability to real use. Because of this vagueness, you need to focus on something that is more tangible to you, like number of sets and reps. That may be rational in some way, but your mind needs something more substantial and real to be really excited. My mind at least, and that which of people who train with us. Superficial goals like a better looking body are legit, but they are not deeply satisfying.

So I’m not saying that having specific goals that can be measured is unimportant, it actually is very important for a number of reasons, such as assessing progress, the effectiveness of a program and motivation for instance. All I am saying is that when there’s a truly practical goal in mind, let’s say I’m going be able to carry somebody on my back a whole mile, or I am going to train to hold my breath 3 minutes straight so I could dive and rescue someone if needed, or I will become fast at running so I could escape a threatening situation swiftly…you see, these are practical goals. The indications of the one mile firefighter carry or the 3 minutes breath hold only matter because the objectives are practical performance, but if you remove that and just look at “one mile” or “3 minutes” then it doesn’t mean much anymore.

The practical goals go beyond the current perception of what is “functional.” You step on a bosu and do rotational lunges and that’s functional. Fair enough. But what actual practical physical action are you performing? If it is not clear in your mind what you’re trying to replicate, then you might get bored very soon because it won’t click in the back of your head. Practical goals give you, and your training, a deeper sense of purpose, that increases and maintains your drive to exercise hard and consistently. Because you want to acquire real-world physical competency, or to maintain it. You want to know what you are capable of, what you are made of. There’s a sense of reality and realism that is undeniable. You can walk the streets with the self-confidence of a person who knows they won’t be completely helpless to themselves and others if a difficult situation arises. Be useful, know you are. This is a great feeling!

Paul Wade: What, in your opinion, is the biggest barrier to fitness in the modern age?

Erwan Le Corre: Mentalities. There are gyms everywhere, parks everywhere, nature, cities. There are millions of fitness videos online for people who seek motivation, and books or trainers for those who seek knowledge or guidance. But the sad reality is that the average Joe and Jane are real “zoo-humans.” Why on Earth would they even want to move or exercise? Why such a physical punishment when you can be comfy at home and hide your physical suffering with pills and entertainment? Comfort is weakening, but people seem happy to be soft, they joke about it, every TV commercial makes people laugh about useless, helpless human beings who are completely disempowered. There’s a global culture of voluntary disempowerment. It is both a mass-condition and a mass-conditioning.

erwan4

Bodyweight fitness is about more than strength and huge muscles. How is your running? Your climbing, your swimming?

Change this mentality and you will have legions of people who realize that exercising, especially moving in natural ways, is not a chore, not a punishment, not an option, but an expression of their most beautiful human nature. It belongs to all of us regardless of what makes us different. It has the potential to bring us all together. I want to awake in a world crowded with self-actualized, self-empowered individuals. Instead I wake up in a world crowded with dormant minds and lazy, soft bodies. The people who train physically and want to stay healthy and strong within a society that is sick and weak are modern heroes. They may not want to be part of an elite, but in some way they are. But my point is the opposite of trying to create elites. It is rather that everyone would be liberated and empowered. I have created MovNat with this vision in mind. It is quite the romantic, utopian and delusional vision, yet I am innocent enough to believe a change will take place. In my inner world, the change is taking place NOW.

Paul Wade: Wise words, my man. Are there any long-standing myths about strength and fitness training you would like to see vanish from the face of the earth?

Erwan Le Corre: Probably the idea that all there is to fitness and building a body is to grow bigger muscles. It is not really a myth but an overwhelmingly common perception. There is more to building a body than building muscles, and there is more to building a human being than building its body. To me fitness is the level of your energy at every level, physical, mental, emotional and spiritual. This is old school, in the sense that the ancient Greeks thought like that, all the main pioneers of physical education in Europe all thought like that. They didn’t seclude themselves to a purely physical realm. They wanted people to be whole. The mainstream, commercial fitness industry has absolutely no interest in you thinking like that. You don’t make much money on self-actualized people, that’s why.

Paul Wade: You have been called The World’s Fittest Man due to your wide-range of abilities. Any final tips from the World’s Fittest Man?

Erwan Le Corre: This is one of the myths you were mentioning earlier and that needs to be debunked. Christopher McDougall, NYT Best-seller author for “Born To Run” has written in a article he wrote for Men’s Health a few years ago that I may rank as one of the fittest men on the planet. Well, it all depends on what criteria. Few people, I admit, are able to follow me in my “world” and keep up with every type of physical challenge they could encounter, on any terrain. I’ve met many inspiring specialized athletes that all could kick my ass in their specific field of predilection. I’ve met guys who are generalists, like high level CrossFitters, but who forget that reality is specific and that specific training is required for every aspect of competency you want to be ready for. But don’t be mistaken. I couldn’t care less about competition and rankings. I’m not here to prove anything, but to embody my philosophy and spread the MovNat system. All I hope is that MovNat will produce many “fittest guy on Earth.” Most importantly, just train smart and hard and become YOUR fittest, this is what truly matters. The rest is just ego. Don’t neglect areas of your physical competence and potential and leave them under-developed. It’s really a loss for yourself. Become the fittest you can be in all areas of natural human movement is probably the best tip I can share.

erwan5

MovNat students learn to use their bodies in different environments—not just in an air-conditioned gym!

Paul Wade: Erwan, you are a phenomenal example of natural fitness! Thanks for your time.

Erwan Le Corre: Compliment taken. You’re not bad yourself! Resiliency is a beautiful thing. I want to tell people this: whatever you thought or told yourself you were, whatever you are or were told you are, it doesn’t matter anymore the moment you decide to redefine and remodel yourself into the most self-actualized person you can. ON YOUR OWN TERMS. Because if you can’t empower yourself…who will?

 ***

Erwan Le Corre is the founder of MovNat. To find out more about his training approach, head on over to http://www.movnat.com/.

***

Paul “Coach” Wade is the author of five Convict Conditioning DVD/manual programs. Click here for more information about Paul Wade, and here for more information on Convict Conditioning DVD’s and books available for purchase from the publisher.

 

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: advanced, bodyweight exercise, Convict Conditioning, Erwan Le Corre, fitness training, movnat, muscle up, natural movements, no gym necessary, outdoor training, Paul Wade, strength

One Arm Bridge, Twists and the Valdez

April 30, 2013 By Logan Christopher 8 Comments

In my previous article I covered some advanced versions of the wrestler’s bridge exercise to build both more neck and spine strength, as well as dynamic flexibility.

Now its time to turn on the gymnastic bridge.

By itself the bridge requires a high degree of flexibility. The truth is when your flexibility is great, then holding the position isn’t too hard. It requires more strength when you don’t have the flexibility to do it, because you can’t quite get to lock out.

If you’re not there yet, keep at it. Make sure to read Convict Conditioning to build your bridge.

And what I want to cover here is an advanced variation not covered in that book, that takes your flexibility, and stability, to another level. Here is a short series of progressions you can do. The video shows each one and you can read more about them below.

One Arm Bridge Hold

Get into a gymnast bridge and lockout your arms. Shift your weight slightly to one side then raise up the other arm off the ground. Hold for time. If you can get a minute you’re doing great.

Work both sides equally. You can come down and rest between sets or shift back to two hands, then onto the other arm.

One Arm Bridge Twist

There are several versions of this move that just change it up slightly.

To start with get into you’re your one arm bridge. Rotate your torso towards that arm as you kick your opposite side leg over until you come to a position where you’re on all fours.

Note that your hand may need to twist on the ground as you turn.

After you get to all fours you can then rotate back.

Work to both sides. You’ll likely find one side is better than another. This is usually more because of flexibility than strength. Also notice that it requires an even greater degree of shoulder and wrist flexibility plus shoulder stability through an interesting plane of motion.

One Arm Bridge Twist from Sitting

Now we’re going to do the same thing starting from a sitting position. For description purposes I’ll describe this from the position of having the left hand on the ground.

Start with your left hand on the ground, pointing away from your body. Your left leg will be straight and your right leg bent and close to your body. Raise your hips up and onto that arm as you bridge over. Your hand has to do a 180 as you come into a bridge position. Once in position you can place your right hand on the ground.

Try coming up with the same or opposite arm back to a sitting position.

Valdez

This is a move from gymnastics that is usually reserved for women as they tend to have more flexibility. Still it can be worked up to, if you’re willing to put in the time.

This combines the previous exercise, the one arm bridge twist from sitting, with a kick over done in seamless fashion. In the beginning you may need to break it down into sequential steps and of course both should be solid before attempting to put them together. You actually begin kicking up with the leg even before your second arm touches the ground.

I’ve pulled this one off before, but not in many years. Without working on it recently, I haven’t quite got the flexibility and control required for it.

So if you’re ready for some more intense bridge work start working in this series. If you can do all this, just holding a bridge will never be a problem again.

***

About Logan Christopher: Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills from kettlebell juggling, performing strongman stunts, and bodyweight exercises. He is the author of numerous books including Secrets of the Handstand and The Master Keys to Strength & Fitness. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises. You can find out more about all this at www.LegendaryStrength.com.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: advanced, bridge, calisthenics, Logan Christopher, One arm bridge, tutorial, twists, valdez, video

Advanced Bridging Variations

February 19, 2013 By Logan Christopher 24 Comments

As a kid I was always skinny. I mean very skinny. Entering high school I weighed less than 100 lbs. I played football there and lifted weights though I wasn’t really good at either.

The truth is I only really started seeing results in my strength and body when I got into bodyweight exercises about the end of school. After a year or two of consistent work in bodyweight training I ran across an old friend. His first statement to me:

“Wow! Your neck filled out.”

Guess what I had been doing? Various forms of bridging. Looking back I’ve been doing these exercises for about ten years now; and in this article I want to share with you some variations. If you’ve been doing Convict Conditioning for awhile you may be able to get started with these, because the truth is all these are more advanced than the basic holds.

Weighted Bridging

I started adding weight to my bridges because I was getting bored with long static holds. My best ever hold was ten minutes in a hands free wrestler’s bridge. I know I could have gone further but I didn’t want to. What can I say? I get bored easily and 10 minutes is about my maximum attention span.

I first did this with people, but I started using weight simply because I didn’t always have a person to sit or stand on me. In the beginning I’d pull over a light kettlebell and hold it. Then two kettlebells. Eventually I had to move inside a power rack as getting the weight into place proved harder than the hold.

I don’t recommend going this far for most people I just wanted to see how far I could take it and follow in line with guys like George Hackenschmidt who supported big weights in this position. If you work up to even a light weight you’ll probably have more than enough neck strength for your daily life, unless you’re involved in sports or martial arts.

To give you an idea of what can be achieved this video shows my current best hold. It’s a very brief support of over 600 lbs. split over the barbell and Bud Jeffries sitting on me. I plan to take this support to over half a ton in the future.

Neck Plank

As the wrestler’s bridge became too easy and I had to do something to make it harder, so the same was true of the front bridge. I experimented with adding weights but my favorite came from extending the leverage. For this you start in the front bridge position and walk your legs back while keeping your forehead on the ground. It’s like a plank position where only your forehead and toes are on the ground, with the stress being on your neck (and your abs as well to some degree) hence the name.

lchristopher2

 

Dynamic Bridging

The static holds are great and make up a large part of bridging. But they’re not the only things you can do.

The next couple exercises are dynamic in nature and thus train the body in a slightly different way. Both involve going from the front to back bridge position albeit in different ways. Check out this video to see both in action.

Bridge Kickovers

This move takes a good degree of strength, flexibility and acrobatic ability all at the same time. You must start in a wrestler’s bridge with the hands on the ground.

To get started I like to rock three times from my toes to chest, kicking with one leg hard, on the third go. The leg kicks up and over, then the other comes to follow it. You’ll land in a front bridge position although it’ll be far from perfect. From here you can kick one or both legs back to end in the wrestler’s bridge once again. When you’re first starting out one rep at a time is fine. When you get good you can go back and forth very quickly.

Only progress to the hands free version if you have lots of practice and are sure your neck can take it. It is significantly tougher to do. If you don’t quite make it over you may end up spinning and coming down in an awkward manner which you want to avoid.

Either of these variations can be made progressive by kicking off of a raised stable surface.

Bridge Twists

This final bridging exercise involves twisting from a back to a front bridge. This works every single muscle in your neck as you go to the sides, as well as some interesting spine action taking place.

This is great for improving your flexibility and is commonly done by wrestlers. As before, be sure to start with your hands and become great at that before moving to the hands-free position.

You’ll also find it easier if you stay more towards the back of your head.

That should give you some new variations to play with. Don’t try to do these all at once. In fact, I’ve found that a little bridging goes a long way. If you have any questions be sure to ask below. Also if you’d like to see me write more on gymnastic bridge variations (on top of these wrestler’s bridging exercises) for you to play with, then let me know.

—

Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills from kettlebell juggling, performing strongman stunts, and bodyweight exercises. He is the author of numerous books including Secrets of the Handstand and The Master Keys to Strength & Fitness. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises. You can find out more about all this at http://www.LegendaryStrength.com.

 

Filed Under: Progressive Calisthenics Tagged With: advanced, bridge, bridge progressions, Legendary Strength, Logan Christopher

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