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Legendary Strength Lockups

03_19_01

Hey everybody! In today’s post, I went back into the archives and caught a great tutorial by Logan on how to start developing single arm chin-ups. He calls these drills lockups.

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You start off with a single ring or pull up bar. Begin in an alternating grip position. Whichever hand you are going to preform the lock-up with, you’ll use the opposite hand only a baseline support. Gauge yourself and try not put too much weight on the support hand.

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The True Art and Science of Hand Balancing
The True Art and Science of Hand Balancing on Amazon

Once you’ve locked up at the top end, complete the rep by releasing the hand and controlling the drop like a normal chin up.

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Now the final addition is to turn each rep into a negative so you can begin to build your maximal strength!

Check out Logan performing his Lockups below!

March is the month to get yourself in tune with your body, so be sure to pick up the Advanced Bodyweight Training Bundle!

Stay Inverted!
-Coach Jon

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Are Handstands Possible at an Older Age?

03_15_01

Hey everybody.  Every now and then we get some feedback on not just how do start balancing with your hands, but also is it attainable at an older age. Luckily while browsing through the archives I was able to find Logan’s opinion on the subject.  Mindful movement is the key. So, if this is an endeavor you want to jump into, listen to your body and watch the video below for tips.

Now that you’ve watched the video, we found an excellent example of performing acrobatics as an older adult. This gentleman’s name is Lee Mowatt and if I remember right, he did this video at 64 years old(don’t fully quote me on that!)

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Take a look at his stabilization and control below.

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon

If you want to get better at your mindful movement pick up our Advanced Bodyweight Training Bundle!

Stay Inverted!
-Coach Jon

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Parkour From Scratch #2 – Climb Up Tutorial – How to start Parkour

Hey guys! It’s been a while. Logan and I have been working on the back-end putting some stuff together for you all and I also caught some nasty bug that’s been going around in my area. I wanted to come back strong with something that could put your autonomy, body feel, and endurance to the test. Today, we’re bringing you another segment of Parkour From Scratch with the Climb Up!

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The first thing that TranquilMVMT looks at in this tutorial is your grip when you go into the climb.  Some people prefer to grip with the fingers themselves and others with the base of the fingers. Test it out, and see what works for you!

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The next thing you want to do is figure out which driving foot you feel most comfortable with. Start first in a hanging squat position and then switch legs to see what would work best. Quick note is also to try and see if how long you can hold yourself up.

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Lastly they discuss different ways of driving up from the elbow post, muscles up, and even utilizing a hip drive!(If you don’t know what I mean by hip drive, check out our A-Frame tutorial)

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How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon

Once again their videos are packed with info, so I suggest to watch below and get in-depth!

Parkour is all about getting from point A to point B in the most effective way possible. In order to do that, you have to feel mastery over your own body. With that said, we’ve got an awesome deal this month to jam-pack yourself with the information necessary to gain that mastery. Click Here to develop to start you on the course to Advanced Bodyweight Training!

Stay Inverted!
-Coach Jon

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1 Min Tip: Acrobatic Attributes – Reverse Shoulder Roll

For today’s tip, I’ll be going over an easy stretch that everybody does, yet with a little more detail than the usual. The move we’ll be working on today is the reverse shoulder roll. It’s probably something you all have done since your school days, in sports, or physical education(if you had it).

Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon

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The first thing to keep in mind while doing this combo is that your main focus in on the lats and the traps. You want to pay attention to keeping the shoulder neutral and in a relaxed position.

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Once you begin your reverse shoulder roll. Pay attention to your arm when it gets behind your back. From personal experience with clients, I found that once they finish getting their hand overhead they completely relax their arm and let it drop behind their back. Lets not try to do that and be more mindful of our movement!

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As your bicep lines up with your ear, outstretch up to activate the lat and keep it activated during the rest of the rotation.

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Check out the full video here!

Also if you are looking to really develop your foundational range of motion and flexibility for acrobatics, check out the GMB Focused Flexibility program here: https://lostartofhandbalancing.com/go/focusedflexibility/

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1 Min Tip: Acrobatic Attributes – Kickup Coordination and Strength

For today’s post, I’ll be showing you a nice way to build up the strength of your kick up into the handstand! Whats great about this move is that its a nice diversion from the usual lead up stunts. It also helps you with your hip-hinging, driving power from the floor, as well as your mindful body feel! The move we’ll be working on is called the Frogger to Banzai Hop from the Gold Medal Bodies Elements Program.

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon

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The first thing you want to do is start in a deep squat position and make sure your arms are on the inside of your legs.

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Up next, get your arms in a locked position and load them onto the floor. Once you’ve put the load on your hands, drive your hips up and let them fall naturally forward.

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Once your legs land, get into an overhead squat position and complete a small hop.

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Continue with this combo for about a minute, being mindful about whats happening with your body!

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You can catch the action in the video below!

This combo came from the Gold Medal Bodies Elements Program. If you’re interested in delving more into developing your acrobatic foundation go here!

Stay Inverted!
-Coach Jon

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Some Inspiration from 47 year old Freerunner

Hey guys! If you don’t know much about me, know that I started in on movement training at a later age. I’ve always done the martial arts and have trained in combat sports, but working on tying it together into a cohesive art of self expression didn’t happen till later. I’ve still got a long way to go, but its great to see what others have accomplished even later in life!

P.S. No highlights in this one. Just watch the video as it is, you won’t regret it!

Trampoline Handbook
Trampoline Handbook on Amazon

Only a couple of days left to pick up the Advanced Bridging Course. You’ve heard us talking about over the past month and you can get it by clicking here!

Stay Inverted!
-Coach Jon

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Parkour From Scratch #1 – Shoulder Roll Tutorial – How to start Parkour

Hey guys! As you know, we’ve been looking for ways to really develop your acrobatic base and all your acrobatic skills. In this series, you will be getting the information you need to start in parkour from scratch! The first tutorial is all about the Shoulder Roll.

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The first thing you want to do is focus on rolling out from your shoulder to your opposing hip. More specifically, you should start rolling from your trap or scapula and not the deltoid.

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The next thing you want to do is either crunch or tighten your abs. That way you have a rigid surface to push off of the floor!

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When putting it all together, create a diamond shape on the floor, pull your arm in, crunch abs, and roll forward from your shoulder to hip!

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There you go guys! Here is the full video for you.

Acrobatics are about autonomy and being mindful of your own movement. The Advanced Bridging Course February sale is almost over so don’t forget to grab it in order to build that strong and dynamic core necessary for acrobatics. To get the course, click here!

Stay Inverted!
-Coach Jon

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon
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“1 Min Tip”: Acrobatic Attributes: A-Frame Leadups

Hey Guys! In today’s post, I’m going to be expanding on the A-frame position. Each move in the GMB Elements program works on multiple attributes that one needs to develop for acrobatics.

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Specifically today, I’ll be talking about how the A-frame teaches one to utilize the hip while either walking up or kicking up while utilizing the wall!

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In the first position, drive up from your hips and try to align your hips above your shoulders. This will make it easier to get into the handstand than creating an arc from your feet to the wall.

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If you utilize the same hip drive in the reverse wall handstand, you can create an angle where you can fully extend your legs and really stabilize your body.

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Check out the full video below!

Hand Balancing Made EasyHandBalancingMadeEasy_on_Amazon

Also if you are looking to really develop your foundation in any acrobatic endeavor check out the GMB Elements program here: https://lostartofhandbalancing.com/go/elements/

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AcroYoga Beginner Tutorial – Therapeutic Flying

Hey Everyone! You know that there have been quite a few posts on Acroyoga this month. With it being Valentines (and Deadpool for those of you who caught my Saturday email) month we felt it would be great to showcase a different type of hand balancing with a partner. In today’s post, Noga is going to go over a more therapeutic side of acroyoga involving thai massage!

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The first position has the base posting on the hips and shoulders of the flyer. They then bend their knees independently or together to open up the flyer’s hips. The flyer should stay relaxed the entire time.

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Up next are flyer circles. The base will take the flyer into forward and back circular pattern to open up the shoulder and hips with increasing leverage.

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In the next position, Noga runs her flyer through a spinal twist to gain an inverted thoracic stretch.

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Tumbling Illustrated
Tumbling Illustrated on Amazon

Another stretch is to have the flyer elongate their spine while the base lengthens their position from the ground,

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Noga goes through many more positions in the video that you can catch below!

One last thing! Flexibility and core stabilization is key for both the flyer and the base. So don’t forget that Logan and I have a special February deal for the advanced bridging course. Increase your core strength and mobility by going here!

Stay Inverted!
-Coach Jon

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Acrobatic Attributes: A GMB Elements Review

So, we’ve been talking a lot about foundation recently. Especially on how to get your body accustomed to all types of 3d movement. It can be scary, I won’t lie. Its a constant cycle, but after the initial work gets easier like the progress from walking, to running, to sprinting. Take myself for example, when I started on this journey of movement I was just like how most of you probably were in the beginning. NO IDEA what to do or which direction to take. Even with all the quick info out there, its hard to pull everything together in an easy to follow manner. Luckily you’ve got people like Logan who’ve done the hard work and can help you reach that level that you want to achieve.

The work is consistent but its a gratifying journey. The reason I’m talking about this is because i want to open you up to a way of making this body skill passion easier. As you know, our friends over at Gold Medal Bodies have been at the body skill game for multiple years. In their big pot of experience and talents, they’ve narrowed down the necessary attributes needed to develop any acrobatic skill. This information is compiled together in their Elements Program. Which we use of inspiration for our evolving outlook on handstand and hand balancing development.

I’ve always been a person about simplicity and the Elements Program accomplishes this by having you focus on 3 movement patterns in a progressive fashion over the course of 7 weeks. Even after a few days, I began to understand the value of the information. Although not just myself; my own clients have benefited with their own hip mobility and stabilization, which for some of them has been 2 years of work. Every piece of information is meticulously detailed and compliments each other.

As I said, the program is broken down into 7 weeks with 6 days of training. The main goal is to build necessary strength and conditioning, but more importantly to understand your body. As the weeks go by, Ryan and the GMB team start adding more tweaks as well as give you the guidance to work on your own free flow floor work.

If you’ve never been inverted or have never tried any acrobatic feat, be sure to pick up the GMB Elements Program. I can’t recommend it enough!

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Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon

Stay Inverted!
-Coach Jon

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