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Developing the QDR Part 2! QDR Lead Up Stunts

By Jon Magno on December 28, 2015 in Acrobatics, Bboy, Gymnastics, Hand Balancing, Head Balancing, One Hand

Here is a great video by Mike Pinto that is full of tips on different progressions to lead up to a full QDR. Pay attention to your positioning and definitely listen to your body. I’m including some quick breakdown on the static positions, but be sure to watch the video below to also get info on the dynamic positions!

1. The first step to balancing the QDR is to create a supportive tripod using your head as a base. The lead foot is placed on the ground as a balance point to help with stabalization.

The True Art and Science of Hand Balancing

2. Next work on increasing your lateral stability by raising your head off of the ground. Keep the balancing foot in place during this progression.

3. For the next progression elevate the balancing foot to increase the load on your elbow and core.

4. Finish off with the static positions slowly releasing the support arm finger by finger and ending with a single arm elbow lever.

Watch the video of Mike as he showcases the static positions and more!

For more single armed maneuvers, check out How to do the One Hand Handstand!

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Developing the QDR Part 1! Strengthening for the QDR

By Jon Magno on December 25, 2015 in Hand Balancing, Mobility

Hey Guys! I hope that you are all enjoying your holidays. Today we are going to get a more in-depth look at the QDR itself and work on the exercises that can really help you develop the coordination and stability to hold it up!

1. The First Step is to get used to the starting position. You want to begin in the Dive Bomber Pushup or Pike Pushup. As you come down, tilt your body to one side and rest your elbow on your rib cage. Work on alternating each side to develop some balanced strength!

2. Next work on the core stabalization of your lats and obliques by doing a forearm side-plank. There are lots of variations of these, and if you guys want, I can do a video on them as well!

3. The final exercise is to alternate and complete the scorpion lever. I would say this exercise is at the top end of the beginner level so make sure you keep this as one of your foundational moves!

4. Finally, here is a video if you want to see this broken down into action!

If you all are serious about your handbalancing skills, make sure you pick up the Secrets of the Handstand Course!

Stay Inverted!
-Coach Jon

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Great Tricks To Try

By admin on December 21, 2015 in Flexibility & Contortion, Hand-to-Hand, Handstands, Head Balancing, Tumbling, Walking & Jumping

Skills like hand balancing, hand spins, tumbling, flexibility tricks are serious tricks that can only be achieved through continuous training and practice. Hand spins and flexibility tricks are good way to keep your body in shape even when doing a solo act. While advanced hand balancing and flexibility skills are nicer when done in pair or with a group.

Dan had been practicing some of these skills for the past 2 years, at least. Do you think you can do better in a shorter training time?

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6 Mobility Drills for Hand Balancing

By admin on September 22, 2015 in Other Skills

A couple of days ago I stumbled upon this very thorough video on preparing yourself for hand balancing training. We had a video on a great bridging drill last week, but in this one Daniel A. Stockell went into great depths on six drills specifically targeted for warming up the wrists for hand balancing.

1. Back of the hand pushup variations (0:03)
2. Finger pulses (2:55)
3. Palm pulses (4:05)
4. Side to side finger stretch (4:50)
5. Side to side wrist stretch (5:34)
6. Rear facing wrist stretch (6:28)

Get your own custom made hand balancing stands today and take your handstand skills to the next level.

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Superb Hand Balancing Mobility Drill

By admin on September 15, 2015 in Bridging, Other Skills

As you probably already know, I am a big fan of bridging exercises. The drill shown below is not for beginners, so make sure to take it slowly and easy to avoid getting injured.

Having said that, it’s an excellent mobility drill to add to your warm-up routine for hand balancing.

If you want to build strength, flexibility and acrobatic skill at the same time, make sure to check out my Advanced Bridging Course.

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How to Progress to a Front Lever

By admin on July 6, 2015 in Other Skills, Rings

Ryan from Gold Medal Bodies goes deep into front level progressions and shows one of the ways to work your way up to a front level. Below are the recommended steps, but make sure to watch the entire video to fully understand them.

1. The mini pull – To strengthen up your scapula
2. Straight arm chest pullups – To increase ROM
3. Mini pulls with knee pulls – Improve core strength
4. The front tuck
5. The front tuck to the open front tuck
6. Tuck for reps
7. Tuck with leg extensions

Your gym doesn’t have gymnastic rings? Get them here.

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Five Ab Workouts on Parallel Bars

By admin on May 18, 2015 in Bars

It’s pretty much impossible to become an excellent hand balancer if don’t have very strong abs. Without strong abs your back has to over compensate and you don’t want that.

Here are five exercises by Incite Fitness on parallel bars which will help strengthen your abs:

1. Leg Raises
2. X’s
3. Scissors
4. Knee tucks
5. L-Seats

Some of these are pretty advanced, so you might want to start with something a bit easier. Check out my Ultimate Guide to Bodyweight Ab Exercises to discover the best bodyweight exercises for abs development with tons of progression workouts.

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Creative Moves by Gravity & Other Myths

By admin on May 12, 2015 in Acrobatics, Bboy, Hand Balancing, Hand-to-Hand, Handstands, One Hand, Tumbling, Walking & Jumping

Today’s video comes from a bunch of people who look like they’re on a vacation, but still manage to pull out some amazing moves in combination of free running, hand balancing and other amazing stuff – like playing a piano with a hand balancer on top of you!

This uplifting video comes from Gravity & Other Myths, a well-known Australian acrobatics ensemble.

Are you interested in any of my training programs or books? Then make sure to sign-up to my newsletter here TODAY and you’ll receive a special coupon code tomorrow (5/13/2015) for 30% off on my products!

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Incredible Calisthenics Moves by Andrea Larosa

By admin on March 17, 2015 in Bars, Handstands, Planche, Presses & Pushup

In today’s video we have calisthenics practitioner from Italy, Andrea Larosa, showing various moves in his video compilation including one handed L-sit, planche pushups, handstand variations, bent arm presses and much more, both on bars and ground.

Interesting in bodyweigh training? My Beginner’s Handstand System is worth checking out in order to build foundational strength and gradually progress to more advanced bodyweight exercises.

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Crazy Battle Of The Bars at LA Fit Expo 2015

By admin on February 14, 2015 in Bars, Gymnastics, Handstands, One Hand, Planche, Presses & Pushup

LA Fit Expo is among the biggest fitness events in the USA, featuring 24 competitions including parkour/freerunning, feats of strength, strongman, powerlifting and many more, along with Battle of the Bars.

The video below is from the main event of the Battle of the Bars between Tatted Strength and Samer Delgado. Get ready for parallel handstand pushups, parallel and regular planches, various levers, jumps, spins…and even a backflip on a bar and a six-fingers planche.

I was actually there, but haven’t had enough time to really enjoy the show as I was too busy running a booth with my brother for our herbal company, SuperMan Herbs. If you are tired of supplement companies who load their products with all kinds of stuff and want to focus on your health first and foremost, check us out at SupermanHerbs.com .

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