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The Handstand Game and Leveling up your Skills!

By Jon Magno on September 29, 2016 in Acrobatics, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Head Balancing, Mobility, Other Skills

Whats going on Hand Balancers!

The handstand is one of those moves that can hit the range of being extremely easy to massively difficult. Honestly it just depends on the person, their starting point, and any deviation from the norm that could add that little bit of guesswork in order to complete the task. Things to look at would be finger strength, thoracic flexibility, and a whole set of other factors that can make or break your handstand.

The reason I’m talking about this is because, learning that handstand can be similar to playing an online roleplaying game or mmorpg. It might be a bit confusing, but hear me out. At LAOHB our Handstand Mastery Program focuses on 5 different skills in order to reach your goal.

These are the skills:

1. Wall Handstand
2. Headstand

3. Frogstand

4. Forearm Stand

5. Elbow Lever

Now these 5 different skills or lead-up stunts aren’t all necessary in order to reach the end goal, but they give you an advantage or specific ability that will work for your specific avatar to achieve the handstand. Each of them have their advantages like the elbow lever being your tank character because of the resounding strength it creates across the entirety of your line or the headstand being your balanced warrior because its the first step to learning how to stack your joints and keep your alignment. With that said, over the next month or so, we’ll be revisiting these different lead-up stunts to help you attain your goal.

*note. I might not be as geeky during those posts!

Stay Inverted,
Coach Jon

PS If you can’t wait to take to learn more about these lead-up stunts, be sure to to check out the Handstand Mastery Program!

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Swinging for Primal Harmony

By Jarell Lindsey on September 18, 2016 in Acrobatics, Bars, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Mobility, Other Skills, Parkour, Presses & Pushup, Rings, Rock Climbing, Tumbling, Walking & Jumping, Yoga

Reclaim your origins

I know you feel it.

The blood flowing through your veins, calling, begging your body to return to the glory that was intended for it at birth. You can look at yourself and see the beauty of your own design: hands made not only for intricate processes like tool use and development, but for incredible pinching and crushing strength. Shoulders that can stabilize as well as they mobilize, attached to scapulae with 17 different tendons connected to transfer muscle power very efficiently. Your body was made for the beauty of brachiation, and it’s only fair that you reclaim your birthright.

What Is Brachiation?

Even without knowing much about the character, if I say “Tarzan”, you likely think of a wild man pounding his chest and swinging from vines. Well brachiating is just that: having the ability to swing on vines, branches, and whatever our hands can manage.

Swinging may not be something you recognize as a birthright as you would, say, bipedal movement, but if you think about it, jungle gyms and playgrounds almost always have an element that allows kids to do what they naturally enjoy: swinging. (They aren’t called monkey bars for nothing)

Swinging is critical to overall shoulder health. Gymnasts and traceurs swing often in their training, and you never hear of them suffering from a frozen shoulder joint, yet that problem plagues numerous trainees in the fitness industry. We often try to substitute by doing supplementary exercises to ease into mobility, but there are so few exercises that can encompass the benefits of the whole body dynamic nature of swinging

This is simple enough: find a bar, rope, or some other hanging element that you’re comfortable grabbing, and simply practice swinging back and forth, 20 swings forward and back. Doing this simple thing daily will start to make an incredible change in your mobility and grip strength in as little as a month. As you progress, practice swinging with only one arm, then practice reducing fingers and so on.

Shoulder Dislocates

Okay, this isn’t as painful as it sounds. No, the key to reconnecting with your original movement pattern is not forcefully popping your shoulder out of its socket.

However, the kind of mobility and strength toward both hand balancing and bar workouts that you get from training controlled shoulder dislocates is phenomenal. I’d argue that any and everyone seeking true movement mastery should add this one exercises to their repertoire.

Cue the video instruction, courtesy of our friends at GMB.

This can also be done with a towel. If you have the mobility to bring the towel or broomstick all the way down to your lower back, do so, but don’t rush or force the process. Your body has been programmed by years of immobile practices, so truly recovering your full mobility will be a progressive but worthy process.

In other words: reclaim the primal, primate strength that you deserve, and swing, baby, swing.

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Underkicking and Overkicking: The Secret Step to getting your Kick-Up

By Jon Magno on September 13, 2016 in Acrobatics, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Head Balancing, Mobility, Other Skills

Whats going on Hand Balancers!

Wall Handstands and Kick-Up Wall Handstands. Those are the usual starting points for people wanting to get into handbalancing. But what do you do after that. The very first goal usually revolves around getting into a solid freestanding handstand. Although having the safety of the wall can have its share of scares. Some of which could include:

Bending in an odd way
Losing control and falling
Falling on your face
Not having enough strength in your arms

There are lots of different tactics in order to get into the kick-up. One is utilizing underkicking or overkicking. In the first scenario, you’re not generating enough force to reach the “sweet spot” of balancing at the top, so you simply fall back to your starting position. When you overkick, you’re moving past the equilibrium point and fall forward. You can turn sideways into a carthwheel to land safely.

So where does this come into play?It helps you find the “sweet spot” while having a baseline of underkicking and overkicking. Take note of the results from each kick up attempt to determine how hard to kick the next time. In general, kick a little harder than you initially think, because it’s harder to stop yourself from underbalancing than it is to slow down your movement as you reach the balancing point. Use your hands and fingertips to press into the ground and control yourself in the handstand position.

We hope that this helped you gain some perspective on your freestanding handstand and how to get into it. If you need any more help, we’re willing to offer a “no strings” consulting session on the handstand. This will only last til the end of the week at 11:59pm on Sept. 17, 2016. You could get a hold of us by emailing us at [email protected]

Stay Inverted,
Coach Jon

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Conor McGregor Movement Training

By Jarell Lindsey on August 20, 2016 in Acrobatics, Bridging, Flexibility & Contortion, Hand Balancing, Handstands, Mobility, Walking & Jumping

Photo courtesy of mmajunkie.com

Tonight is the long awaited night: the two powerful welterweights Nate Diaz and Conor McGregor will go at it for the second time in a fierce battle to prove the stronger welterweight once and for all at UFC 202.

While Nate Diaz won the last bout and proved himself a much more patient and strategic fighter in their first bout, Conor McGregor seems to have honed his focus and sought more patience in this fight.

What, then, has he sought in his training?

It may make more sense to say whom. Ido Portal is an Israeli movement expert who seeks to find a union between strength, conditioning, and technique. We’ll get to see below the ways that Ido sought to blend the three together for Conor in his next bout, as he helped Mcgregor attain the physical shape to defeat the legendary Jose Aldo in a mere 13 seconds. (He has trained other MMA fighters as well, like Alberto Mina.)

Ido Portal Method

Conor Mcgregor continually hones his striking. Both his fists and feet are fierce weapons in the ring, both thus far unmatched in the 145 weight class. But he has focused on training that truly boosts his mobility in the ring, training with complex and bouncy animal movements and different movement chains that engage the tendons and ligaments, boost proprioception, and aid the utilization of full body power in fight situations.

Here is a video of some of the movement training that McGregor did with Ido Portal as he trained for his last fight. I’d say more people understand how important body movement is for overall health and functionality. Are you one of them? If so, watch this video and try out some of the movements for yourself. I truly believe that you’ll discover patterns and freedom of movement that will get your body singing.

And tonight, may the best man win!

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Dynamic Tension Hindu Pushups

By Jarell Lindsey on August 18, 2016 in Hand Balancing, Handstands, Mobility, Parkour, Presses & Pushup

Pushups. Something so simple and yet so versatile, so progressive yet so intense, a pushup is one of the ultimate multifaceted tools of hand balancing mastery.

Of this multifaceted tool, this variation is one of my personal favorite pushups: the Hindu pushup.

Also known as a dand, this is a full body workout; with one simple exercise, you can work the shoulders, back, arms, legs, and chest. Not only that, but the mind muscle connection that you gain from honing your technique through the movement will help your body very quickly return to its natural state of absolute strength.

Now, this exercise was used often by Indian wrestlers like the famous Great Gama to develop incredible strength, mobility, and power. Now, add to that the intensity of a dynamic tension workout, flexing the appropriate muscles from the start to the finish of your training, and you’ve got a phenomenal workout.

Dynamic tension has been used to strengthen tendons, muscles, and nerves in so many physical arts through history that it almost seems like adding it to a Hindu pushup was meant to be.

Additionally, if you want to increase the intensity of your workout even more, do a dynamic tension Hindu pushup on your fingertips and engage the power of your grip strength. For the truly adventurous, using a weight vest will take the intensity of the pushup to a whole new level.

Slow is Smooth, Smooth is Fast

This is an exercise that is not for the faint-hearted. This is an advanced variation pushup, so take it slowly. As I say in the video, slow is smooth and smooth is fast.

That goes not just for your movement speed during the exercise, but also the speed of your progression. There’s no need to rush, and no need to risk injury. Enjoy the training journey, keep it fun, and look forward to the incredible levels of strength that you acquire. Onward, and happy training to you all!

Leave a comment to let me know your thoughts on the variation.

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Ask the Tapps! Shortcut for Handstand Mastery

By Jon Magno on July 31, 2016 in Acrobatics, Bridging, Flexibility & Contortion, Mobility, Other Skills, Parkour, Uncategorized, Walking & Jumping, Yoga

Hey Hand Balancers!

Today we have a special video from our friends the Tapp Brothers. They went ahead and put together a set of tips specifically for you guys here at LAOHB. Go ahead and take a look at the video below!

If you want to learn the 5 components to build your athletic base, check out the Tapp Brothers’ new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

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Skills Vs Attributes: If you don’t use it, you’ll probably lose it!

By Jon Magno on July 26, 2016 in Acrobatics, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, Head Balancing, Mobility, Other Skills

Hey Guys! Today Im going to share my thoughts about Skill Vs. Attributes.

What is a skill. Its basically the ability to perform a task. This is the base set of any coordinated movement. Whether it being running, jumping or climbing. Even the squat can be considered a skill. Attributes are the inherent characteristics gained from building a skill. These more often than not take the form of strength, endurance, agility, etc.

So why am I talking about this? Basically for two reasons. The first is because LAOHB is all about building skills. The second is a little bit more internalized. When most of us started on our training journey, we had a vision of who we wanted to be. That vision most often came from our idols and mentors who were capable of doing incredible things. Whether with their minds or with their bodies. We saw the results of their hard work but we didn’t have a pathway to get there. We have people like Usain Bolt who could sprint 100 meters in 9.58 seconds or even Bruce Lee he could impact a person within only an inch of distance. So we imitate and progress forward. As we progress, we build our bodies seemingly stronger and faster, yet we still don’t meet the goal of doing those incredible things and possibly hurt ourselves in the process.

What do we find as the missing link?

The real secret is that we try to build our bodies to enhance what we want to do, yet we don’t stay focused on the main foundation. What does a person need to do to perform the task. Specifically how should a person move in order to perform a task effectively. Rather than running endlesss reps and sets of jump squats and dumbbell pullovers in hopes that it will help your 3 pointer. Why not pay more attention and mindful to how the skill should be performed.

More specifically, figure out how your body should move to perform the specific and give it the ability to adapt to most tasks. Our bodies are dynamic and meant to move. So move! Find ways to test safely test yourselves and get your bodies to adapt. Learn new skills, break them down, and then build your attributes through them.

Here is an example video of me doing just that!

Now going straight into playing like that could take time and might need some guidance. Luckily we have friends in many different areas of movement and fitness. One of our friends, Gold Medal Bodies, has a program that can help you gain that skill. Its called Floor 1 and here are some things it can give you:

A systematic practice in 4 movement categories: jumps, single leg balance, hand balance, tumbling
24/7 availability on any device via online course area
Accessible day-to-day outlines

Stay Inverted,
Coach Jon

P.S. If you pick it up before Saturday July 30th, 2016 you’ll 4 new Flow Routines to help you develop your athletic body!

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Ask the Tapps! Get Your First Pull Up

By Jon Magno on July 26, 2016 in Acrobatics, Bridging, Flexibility & Contortion, Mobility, Other Skills, Parkour, Uncategorized, Walking & Jumping, Yoga

The Pull Up. Its a staple bodyweight movement that, much like the pushup alludes many. Some People don’t have enough core stability to follow through the motion, while others are stuck at the beginning phase with the scapular activation. Luckily the Tapp Brothers have a 4 stage plan that you can follow to reach your first pull up!

The 4 Stage Plan:

1.Scapula Pulls

2.Inverted Rows

3.Isometric/Eccentric Pull Ups

4.Assisted Pull Ups

Watch the video below to get a full breakdown of the process!

If you want to learn how to train your body to do more than just the pull ups, the Tapp Brothers have tons of great information to give in their new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

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Ask the Tapps! 2 Tricks To Increase Muscle Size and Strength

By Jon Magno on July 15, 2016 in Acrobatics, Bridging, Flexibility & Contortion, Mobility, Other Skills, Parkour, Uncategorized, Walking & Jumping, Yoga

In today’s installment of Ask the Tapps, Jonathan Tapp goes over 2 tricks that you can use to increase your muscle size and strength. Whats excellent about this tutorial is that its geared toward the bodyweight enthusiast.

The 2 tricks are:

Eccentric Contractions – Lengthening of the muscles or negatives
Increase Resistance – Engaging the correct muscle fibers and increasing the load on them

Jonathan goes over these tricks in much more detail in the video below!

Download your FREE Eccentric Bodyweight workout here!

The Tapp Brothers have more great information to give in their new program Rapid Primal Fitness!

Stay Inverted!
-Coach Jon

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Bodyweight Strong 2.0 – Old School Strength

By Jarell Lindsey on July 14, 2016 in Acrobatics, Bars, Bboy, Bridging, Gymnastics, Hand Balancing, Hand-to-Hand, Handstands, Mobility, One Hand, Other Skills, Parkour, Presses & Pushup, Uncategorized, Walking & Jumping

There are numerous bodyweight training programs that litter the fitness industry, but many of them target calorie burning with no attention to strength development. After all, the hand balancers of the past didn’t seek calorie programs — they sought strength, and they achieved it through bodyweight training.

For a man weighing 240lbs to do a one arm handstand, you need more than just a calorie burning program

After all, physical culture was loaded with men of incredible strength, so why create a program that wouldn’t allow the men of that time to match up to their counterparts? These were men who understood the importance of proper progression, so sought to increase, for instance, the difficulty of their pushups rather than how many they could do. If they could manage 100 pushups, they would elevate themselves or do one arm pushups to increase the difficulty, rather than just shooting for 200.

Furthermore, very few physical culturists emphasized training to failure. “Whoa, hold on, I was always taught for weightlifting to train to failure for the most gains.” Well let me tell you that Sig Klein, one of the most renowed weightlifters and bodyweight trainers in history, as well as Maxick, a master muscle controller with incredible lifting feats, never advocated training to failure.

Sig Klein is the kind of man you’d want to listen to about training

When it comes to bodyweight training, you want your nervous system to be fresh and gain energy from workout to workout, rather than have it depleted. Thus, they focused on consistent, daily training, which would overly tax your nervous system if you trained to failure each time. In fact, the more you advance in bodyweight skill, the less you’ll want to train to failure to improve skill and prevent injury. Failing during, for instance, a handstand pushup wouldn’t quite have a Cinderella ending.

One of the main reasons that people have trouble doing a handstand is that they simply haven’t trained it enough. If your goal with a single handstand session is to feel the burn in your shoulders until they’re essentially numb, you’ll have a much more difficult time progressing with a handstand than if you practiced daily with consistent progression.

Body Weight Strong 2.0

Bodyweight training balances you as an athlete, and introduces you at a skill level that anyone can begin with — their own weight. If you can learn to truly master your own weight, your strength can skyrocket. In addition, you may not take your weight set everywhere, but you take your body everywhere, so the training convenience is bar none.

These legendary physical culturists knew the proper way to train bodyweight, and Forest Vance is the kind of man who understands old school bodyweight strength. Luckily for you, he has created a program with a contemporary understanding on classic strength philosophy. Plus, there’s thorough video instruction for you to follow every step of the way.

In basic terms, Body Weight Strong 2.0 can evolve your strength to reach incredible levels just as true bodyweight training should do.

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