The Single-Arm Push-Up is frequently cited as a prime example of bodyweight strength and prowess. But if you’ve begun the road to mastering this skill you know that it is a lot more than just strength: it requires an amazing amount of coordination and stability. And when done properly, it is the result of dedication […]
Reverse Lunge Shrimp Squat: Get a Leg Up on Your Squat Training!
The Reverse Lunge Shrimp Squat is a great progression for one of my favorite bodyweight training subjects, single leg squat training. This is a fairly advanced exercise that will help you in your training for the Shrimp Squat, which is in itself an impressive variation of the Pistol Squat. In the GBT System, both the […]
The 6-Point Pull-Up: Making Use of the Cable-System Pull-Up Bar
The 6-Point Pull-Up Variation is a great sequence of pull and chin ups that I put together to make use of the typical Pull-Up bar set up you find on most cross-over cable columns. I began doing this while trying to make the most of spotty access to good pull-up bars when traveling so much […]
Review and Podcast Interview: Zach Even-Esh
Getting started in Bodyweight Training can be an intimidating task, so this week I’m happy to bring you this podcast interview introducing you to Zach Even-Esh, who is sure to be a great resource to anyone starting out. Nearly every day I receive emails from new bodyweight enthusiasts who are ready to jump into bodyweight […]
The Walking Pistol Squat: For Even More Complexity and Balance!
The pistol squat is the essential leg exercise for the Bodyweight Athlete. For strength and stability there’s no other movement that compares. The Walking Pistol Squat takes your pistol training to a whole other level. The mechanics of this movement create a serious balance challenge as well as some hip and ankle mobility. Check out […]
Advanced Pull-Up Variations From Simon Boulter
I’m psyched to bring you this guest article and video from Simon Boulter. Pull-Ups are the basis of our Horizontal Pulling Patterns in bodyweight training, and I bet you already incorporate some version into your own fitness routine. But did you know how many creative, challenging and incredibly effective variations there are? So I’m excited […]
The Hip Hinge Forearm Push Up: Bodyweight Leveraging at its Best!
The Hip Hinge Forearm Push-Up is another great bodyweight conditioning movement that serves as an awesome exercise by itself, while also preparing your body for more advanced progressions. The human body is an incredible network of levers that act together to create movement in all directions. We can change the leverage at a joint to […]
Shoulder Weaving: More Practice for Handstand Control
Perfecting a handstand is a fantastic goal for so many reasons – it’s a great skill, is central to overall hand balancing and gymnastics practice, and makes for an excellent exercise unto itself. “Shoulder Weaving” is an incredibly effective way to improve your balance, control and strength for your handstand practice. So, I’m psyched to […]
Parallel Bars: From L-Sits to Tucks and Presses and More!
Parallel bars are an awesome bodyweight training tool for practicing your hand balancing, and this week we’ve got two incredible exercises for you to try out: the L-Sit to High Hip Tuck; and the L-Sit to Straddle Press-Up Handstand. Whether you are a gymnast, bar athlete or general bodyweight enthusiast, Parallels are an excellent place […]
Turtle Freeze: Put Some BBoy Style in Your Hand Balancing!
The Turtle Freeze is a staple hand balancing move in break dancing. But it’s more than just a fun dance move – it’s also an incredible exercise for creating total body tension as well as wrist, shoulder and trunk stability. This week we stopped by the practice spot of our boy Kevin “New Cre” Sanchez […]
The Archer Push-Up: You’ll Love This Variation!
This week’s exercise brings us back to a Horizontal “Pushing” Pattern (ie Push-Up category): The Archer Push-Up, which is a great total body exercise that is also helpful for training for a Single-Arm Push-Up. In most cases if I asked someone to get down and perform a Single-Arm Push-Up (SAPU), what I usually see is […]
Wrist Exercises: Stretching and Mobilizing Matters!
Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing, or, of course, Animal Flow. This week’s video was inspired from a recent experience in my own personal journey. It’s fair to say that if you plan on dedicating yourself to practicing bodyweight training, you will be […]
Intro to Rope Climbing: The S-Hook
Rope climbing is one of my favorite alternatives for your vertical pulling patterns (after all, you can’t do pull-ups all the time!). It can be extremely challenging to work your way up to climbing using only your arms, so today we’re going to start at the beginning, with the S-Hook. I love rope climbing because […]
Parkour Wall Run and Cat Leap: Train Like a Ninja with Young Flip
This week’s video tutorial is a double feature, covering two Parkour essentials: the Wall Run and the Cat Leap. And we’re super excited to have Professional Parkour athlete and American Ninja Warrior David “Young Flip” Rodriguez teach us how to master them. Both of these movements are not only great exercises, but are also two […]
On Being a Bodyweight Athlete: Interview with Mike Fitch by FitMole
Here at Global Bodyweight Training, we call ourselves “The Home of the Bodyweight Athlete.” I use the name Bodyweight Athlete because it encompasses so much, covering many incredible disciplines and practices that differ in style, but share the same focus on movement and exercise using only your body and gravity. I’ll be writing a lot […]
The Tornado Pull-Up: Strength With a Twist
The Tornado Pull-Up is a great variation on the timeless pull-up exercise. It’s no secret that Pull-Ups and Chin-Ups are one of the best exercises around. Sure, it might be impressive to see someone grunt out a ton of weight on a lat pull down machine, but the simple Pull-Up will always be a display […]
Static Frog with Back Extension: Turning a Classic Exercise Upside Down
Hand balancing is an incredible practice and a huge part of bodyweight training. Not only is the work great for increasing your shoulder girdle stabilization, but it can also be a killer way to challenge your entire body and improve your neuromuscular connectivity. And, way beyond your basic handstands, the opportunities to challenge your strength, […]
Band-Assisted Muscle-Up: Master Your Technique!
The Band-Assisted Muscle-Up is the next step in our Muscle-Up tutorial series, where we’re working toward achieving the incredibly challenging and super-impressive Slow Muscle-Up. Our ultimate goal with the traditional Muscle-Up is to get to the point where you can perform the exercise slowly, without requiring any momentum. Practicing with the Assistance Bands can get […]
Plyometric Body Row: Pulling With Power!
The Plyometric Body Row (also known as an Australian Pull-Up) is a great way to build speed and power in your horizontal pulling pattern. The Body Row overall is an extremely versatile exercise that can be used to develop strength, endurance and muscle mass. The specific effects you achieve from the exercise depend on the […]
90-degree Pike Push-Up: More Stability, More Strength
The 90 degree Pike Push Up plays a major role in our journey towards the Handstand Push-Up. Not only is this exercise great for building shoulder stability and strength, but it puts us in a position that closely mimicks a complete “Vertical Pressing” pattern. As I describe below, Vertical Press exercises are central moves in […]
