SwissBall Back and Hip Extension: More to Life than Crunches!

The Swiss Ball Back and Hip Extension is a great trunk exercise for any level Bodyweight Athlete. This is a fantastic “extension” exercise that works everything from the hamstrings and glutes, up through the spinal erectors. The Swiss Ball adds an unstable factor that is great for lateral and rotational stability. Complement Your Flexion with …

The Tuck Front Lever: Intro to Static Exercises!

The Tuck Front Lever is more than just a great static or isometric exercise – it is also the starting point for progressing towards the Fully Extended Front Lever with its impressive show of strength and endurance. You’ll find that the Tuck Front Lever is an incredible exercise for a lot of different muscle groups, …

The Negative Wall-Supported Handstand Push-Up

The Negative Handstand Push-Up (wall assisted version) is yet another step in our quest to master the Unsupported Handstand Push-Up. Bodyweight training is all about systemic progressions, and the Unsupported Handstand Push-Up is one of the monster bodyweight moves that makes a great goal, but may take many steps to work your way up to. …

Single-Arm Body Row: Build Your Arms and Back!

The Single-Arm Body Row is another great advanced bodyweight progression, this one being an excellent exercise for sculpting rock hard arms and a massive back. If you’ve been following our last few posts, you’ve probably noticed that we are focusing in particular on such advanced bodyweight progressions, and this one falls right in line with …

The Archer Pull-Up: Add This to Your Rings Training!

I’m excited to post this video on the Gymnastic Rings version of the Archer Pull-Up. It’s a great variation of the straight bar Archer and is another exercise you can add to your suspension training. As we’ve mentioned in previous posts, there are a few ways to progress into single limb training. We can position …

Front Kick-Throughs: Using Animal Flow Moves in Your Own Routines

We’re kicking off the new year with a bonus video for you: the Front Kick-Through, a killer trunk exercise right out of our Animal Flow Workout video. The Front Kick-Through is a total body movement that challenges you both physically and mentally, improving your coordination. In addition to being a challenging trunk exercise, it’s great …

Pike Push-Up: Building Strength for the Handstand Push-Up

I have to say the Pike Push-Up is one of my favorite bodyweight training exercises! Not only is it great for building rock hard shoulders, but it’s going to be your “go to” exercise while working your way up to the Handstand Push-Up. Make sure to check out the video tutorial below for step-by-step instructions …

Learning the Kipping Muscle-Up: The Complete Lead-Up Exercise Series

In the realm of bodyweight training, being able to perform a Muscle Up is like a badge of honor. And rightfully so: there are few exercises that require so much strength, power and skill. Learning the Muscle-Up is a serious challenge, so we’ve broken it down into a four-part series of lead-up exercises, which we’ve …

Single Leg Box Squat: On the Road to the Pistol

The Pistol squat is an impressive feat of strength, and the Single Leg Box Squat is a great place to start! One of the challenges of bodyweight training is finding creative ways to continue to progress in your training without adding external resistance. There are multiple ways this can be accomplished, including changing the tempo, …

Lead-Up Exercises to Muscle-Up: Part 3 The Muscle-Up Dip

The Muscle-Up Dip is an important piece of the puzzle in learning to do a full Muscle-Up. This week’s video is the third exercise in our four-part series leading up to the Muscle-Up, so if you’ve been following along by now you should be almost all the way there! This particular exercise addresses the incredibly …

Lead-Up Exercises to Muscle-Up: Part 2 The Kipping Pull-Up

Welcome to Part-Two of our series, “Lead Up Exercises to the Muscle-Up”! This week’s exercise is the Kipping Pull-Up, an absolutely essential technique in learning the first phase of the Kipping Muscle Up. As I had mentioned in Part 1, you will strive to use less and less momentum or “kip” as your technique improves, …

Swiss Ball Push-Up with Single-Leg Jackknife

There are few bodyweight training tools as versatile as the Swiss Ball, and this week’s exercise, the Swiss Ball Push-Up with Single-Leg Jacknife, takes full advantage of the possibilities. This exercise is a fantastic integration of a pushing pattern with an advanced trunk exercise, and fits perfectly in the GBT System. The entire GBT system …

Lead-Up Exercises to Muscle-Up: Part 1 The Jumping Muscle-Up

Few exercises rival the full body challenge of the Muscle-Up. In order to help you achieve your first Muscle-Up, we’ve put together this four-part video series that breaks it down into three lead-up exercises. And I’m sure that once you get your first full Muscle-Up done, it will be all you want to do for …

The Single-Arm Ring Push-Up: The Ultimate Progression!

The Single Arm Push-Up is an impressive feat of strength all on its own; add in the instability of the gymnastic ring, and you’ve got yourself an incredibly challenging exercise that can topple even the toughest exercisers. The single arm push-up in any form is great for improving your strength, stability, and endurance. Note that …

How Do You Use the Animal Flow Workout?

One of the questions I get asked the most is how to incorporate animal movement exercises like the Animal Flow Workout into bodyweight training and fitness routines. So I’m really excited to write this post providing more information about what the Animal Flow workout is (and what it is not!) with some explanations about the …

Fitness Ropes: For Serious Warrior Conditioning!

We are excited to sell high-quality, custom made Fitness Ropes in many sizes and materials. Since a lot of people aren’t sure how to best use them, we’ve put together this article and video to get you started! Also known as Power Ropes, Undulating Ropes, Training Ropes, or even just Exercise Ropes, Fitness Ropes are …

180-Degree Spiderman Jump: Superhero Plyometrics!

With the 180-Degree Spiderman Jump, this week’s post takes its movement right out of the pages of the comic books! And like most of our GBT exercises, we are challenging you to step outside of the normal cookie cutter exercises and push yourself to new limits and movements with this plyometric exercise. It’s uncanny how …

The Best Body Row Progressions for Total Back Development

Body rows are great bodyweight exercises for developing your back muscles. And you’d be surprised at how many variations you can do, making them progressively more difficult by allowing you to take a higher percentage of your weight or by changing the leverage. In this week’s video I’ll take you through four progressions, so that …

“Spider” from MTV’s Teen Wolf: On Animal Movements and Becoming the Werewolf

This week I had the great opportunity to interview Albert “Spider” Valladares, a 25-year old Miami native who is a real inspiration to those of us interested in parkour, free running, and bodyweight sports. He’s currently starring in the role as the werewolf on MTV’s hit new show Teen Wolf. His background is impressive – …

The Dynamic Side Plank (This Ain’t Just Lying Around!)

The Dynamic Side Plank is a simple movement that packs a whole lot of punch. You’ll love what it does for your obliques and overall trunk- and it’s a great lead-in for learning to do the human flag! Many of you are probably used to doing a side plank static if you practice yoga – …