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You are here: Home / Archives for Features

Mastering the Single-Arm Push-Up

June 15, 2016 by Mike Fitch

Bodyweight Athlete Mike Fitch

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 […]

Filed Under: Articles, Exercise Tutorial, Features, Horizontal Push Patterns Tagged With: push up, single-arm

Reverse Lunge Shrimp Squat: Get a Leg Up on Your Squat Training!

September 2, 2014 by Mike Fitch 3 Comments

HJarsi and Fitch

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 […]

Filed Under: Calisthenics, Exercise Tutorial, Features, Squats Tagged With: legs, pistol squat, shrimp squat, Single leg squat

The 6-Point Pull-Up: Making Use of the Cable-System Pull-Up Bar

June 18, 2013 by Mike Fitch 11 Comments

Mike Fitch Global Bodyweight Training

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 […]

Filed Under: Articles, Bars, Exercise Tutorial, Features, Instructional, Vertical Pull Patterns Tagged With: Arms, bars, biceps, pull up

Review and Podcast Interview: Zach Even-Esh

May 8, 2013 by Mike Fitch Leave a Comment

Global Bodyweight Training - Interview with 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 […]

Filed Under: Bodyweight Athlete, Features, Podcast, Recommendations, Reviews Tagged With: programming, Zach Even Esh

The Walking Pistol Squat: For Even More Complexity and Balance!

April 18, 2013 by Mike Fitch 14 Comments

Global Bodyweight Training - Mike Fitch

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 […]

Filed Under: Articles, Exercise Tutorial, Features, Instructional, Squats Tagged With: pistol squat, Squat

Advanced Pull-Up Variations From Simon Boulter

March 25, 2013 by Simon Boulter 8 Comments

Global Bodyweight Training - 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 […]

Filed Under: Articles, Bars, Exercise Tutorial, Features, Horizontal Pull Patterns, Instructional Tagged With: pull up

The Hip Hinge Forearm Push Up: Bodyweight Leveraging at its Best!

March 4, 2013 by Mike Fitch 14 Comments

Global Bodyweight Training - Alan Valdez and Mike Fitch hand balancing

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 […]

Filed Under: Articles, Bodyweight Disciplines, Bodyweight Exercises, Exercise Tutorial, Features, Hand Balancing, Horizontal Push Patterns, Instructional Tagged With: forearm, hand balance, push up

Shoulder Weaving: More Practice for Handstand Control

December 28, 2012 by Kálmán "Kiwee" Attila 2 Comments

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 […]

Filed Under: Articles, Conditioning, Exercise Tutorial, Features, Gymnastics, Hand Balancing, Instructional, Vertical Push Patterns Tagged With: hand balance, handstand training, shoulder weave

Parallel Bars: From L-Sits to Tucks and Presses and More!

October 23, 2012 by Mike Fitch 6 Comments

Global Bodyweight Training - Alan Valdes parallel bars

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 […]

Filed Under: Bars, Exercise Tutorial, Features, Gymnastics, Hand Balancing, Instructional, Trunk, Vertical Push Patterns Tagged With: handstand press, high tuck, l-sit, parallel bars, straddle handstand, valdes

Turtle Freeze: Put Some BBoy Style in Your Hand Balancing!

August 27, 2012 by Mike Fitch 7 Comments

Global Bodyweight Training - Handbalancing Freeze

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 […]

Filed Under: Articles, Breakdancing, Exercise Tutorial, Features, Hand Balancing, Instructional Tagged With: bboy, breakdance, hand balance, newcre

The Archer Push-Up: You’ll Love This Variation!

August 1, 2012 by Mike Fitch 11 Comments

Global Bodyweight Training - Mike Fitch

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 […]

Filed Under: Articles, Exercise Tutorial, Features, Horizontal Push Patterns, Instructional, Trunk Tagged With: archer, push up, single-arm, trunk

Wrist Exercises: Stretching and Mobilizing Matters!

July 18, 2012 by Mike Fitch 18 Comments

Global Bodyweight Training Mike Fitch

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 […]

Filed Under: Exercise Tutorial, Features, Instructional, Stretching and Recovery Tagged With: stretches, wrist

Intro to Rope Climbing: The S-Hook

July 3, 2012 by Mike Fitch 7 Comments

Global Bodyweight Training - Manila Rope Climb

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 […]

Filed Under: Exercise Tutorial, Features, Instructional, Ropes, Vertical Pull Patterns Tagged With: ropes training

Parkour Wall Run and Cat Leap: Train Like a Ninja with Young Flip

June 15, 2012 by Mike Fitch 7 Comments

Global Bodyweight Training

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 […]

Filed Under: Exercise Tutorial, Features, Instructional, Parkour Tagged With: cat leap, Flip Rodriguez, parkour, wall run

On Being a Bodyweight Athlete: Interview with Mike Fitch by FitMole

June 8, 2012 by Mike Fitch 7 Comments

Mike Fitch gymnastics rings

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 […]

Filed Under: Articles, Features Tagged With: bodyweight training, interview

The Tornado Pull-Up: Strength With a Twist

May 21, 2012 by Mike Fitch 9 Comments

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 […]

Filed Under: Bars, Exercise Tutorial, Features, Instructional, Vertical Pull Patterns Tagged With: chin up, pull up, trunk

Static Frog with Back Extension: Turning a Classic Exercise Upside Down

May 8, 2012 by Mike Fitch 4 Comments

Global Bodyweight Training - Mike Fitch

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, […]

Filed Under: Exercise Tutorial, Features, Hand Balancing, Instructional, Trunk Tagged With: back extension, frog, hand balance, hip extension

Band-Assisted Muscle-Up: Master Your Technique!

April 26, 2012 by Mike Fitch 8 Comments

Global Bodyweight Training

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 […]

Filed Under: Bands, Bars, Exercise Tutorial, Features, Instructional, Vertical Pull Patterns Tagged With: bands, muscle up

Plyometric Body Row: Pulling With Power!

March 26, 2012 by Mike Fitch 12 Comments

Global Bodyweight Training - Mike Fitch

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 […]

Filed Under: Bars, Exercise Tutorial, Features, Horizontal Pull Patterns, Instructional Tagged With: body row, plyometric

90-degree Pike Push-Up: More Stability, More Strength

March 16, 2012 by Karen Mahar 6 Comments

Global Bodyweight Training - Mike Fitch

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 […]

Filed Under: Exercise Tutorial, Features, Instructional, Vertical Push Patterns Tagged With: pike push-up, push up

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