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.
Ryan Hurst from Gold Medal Bodies is here to show you how to move forward with your parallette training. Click here for Part 1 and Part 2. This is the third in a three part series.
By now, you should have developed some foundation strength in the basic parallette press and L-sit. That’s a great start, but we started off this series talking about advanced exercises like planches, and maybe it still seems like we’re a long way off from there.
Though it’s true we’re still not ready for advanced work, we can prepare for it by taking these basic skills and combining them into a combination routine.
Anyone following Logan is not going to be a stranger to the concept of sophisticated skills such as handstands and bridging. You’ve also been exposes to the idea of building from simple variations to more difficult ones. One way we like to achieve this is by building combinations – what we like to call “flows” – that put the basic movements together in more interesting and challenging ways.
Today’s video covers a simple flow exercise you can do on the parallettes.
As you can see, we’ve added one more basic exercise, then put them together into a simple combination.
The routine goes like this:
1. Pushup
2. Swing forward to L-sit
3. Swing back to inverted press
4. Repeat
Perform this for 3 to 5 sets of 3 to 5 repetitions. Do this 3 days in a row, rest one day, then test your strength the next day to check your progress. We’ve included a sample two week program using this routine that will get you ready to begin serious parallette training – the kind that moves you toward advanced skills.
Download link for sample program
Of course, there’s much more to using parallettes than this. The possibilities are really almost endless, but you’ll need some basic strength and control before you can pull off the fancy stuff.
The program above is a starting point. Once you’ve given that a shot, we encourage you to check out our Parallettes One course, which takes these basics to the next level, building pressing strength and skill that will serve you well for any goal.
Gold Medal Bodies has a full blown course on Parallette Training. Until the end of March you can save 15% off the price of any P1 bundle by using the coupon code ‘LEGENDARY’.
Ryan Hurst from Gold Medal Bodies is here to show you how to build a training foundation with parallettes. This is the second in a three part series.
If you’ve been practicing your parallette push-ups, you’ve probably noticed that your arms and core feel a little different from what you’re used to. Maybe after a couple of days, you started to get the hang of it, and as your technique improved, you were able to perform the presses more easily.
That’s great, because it means that you’re ready for the next challenge: the most deceptively simple “abdominal” exercise of all time (that actually works way more than just your abs).
Enter the L-Sit
The L-Sit is a fundamental “hold” exercise that exemplifies the whole body tension generated by proper parallette training. Check out this video for a complete beginner’s tutorial on parallette L-sits:
The key point, as in the pushup, is the focus on bringing your elbow pits forward. This allows you to lift your chest up fully and pack down your shoulders. In this position you can bring your hips forward and lift your legs higher, which you’ll find makes the exercise much, much harder.
Strong core activation is initiated with an emphasized full exhale and lock out of the knees into the full L-sit position. If that’s too challenging to start with, you can begin by training the basic tuck position to achieve better form and technique. Try to keep your hips between your hands, or even further forward.
When you can hold the tuck for five reps at five seconds each, you’re ready to move on to the full L-sit.
To make the transition from tuck to L-sit, extend your legs out to a full locked position, fold back into the tuck and relax down. Instead of extending the feel, think of flattening the knees.
While holding the tuck for up to five seconds, extend into the L-sit for one second and return the the tuck. Repeat and gradually lengthen the time with your legs straight. Eventually, you want to work for 5 reps of 5 second holds.
Don’t get discouraged – the L-sit is tough!
You can practice this every day, but don’t neglect your recovery. Keep the volume low and remember to focus on technique above all else.
Once you’ve got a strong L-sit, you’ll have the core strength necessary to begin moving around on the parallettes. That’s what’s coming up in the next installment – so practice this technique and let us know if you have any questions.
Gold Medal Bodies has a full blown course on Parallette Training.
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