Are you ready to get your first strict muscle-up on rings? There are a few essential techniques that will put you in optimal positioning for the movement. Gymnastics expert Pamela Gagnon discusses what you need to do with your grip, torso positioning, and pulling positions in this video. Dr. Zach Long also breaks down the most critical mobility component you need...

Are you stuck in a rut with your toes to bar? Do you have to continually reset for each set of T2B? Or maybe an awkward swing that is stopping you from stringing a few together in a row? If you can do singles, but still can’t string a few or more together, then this toes to bar progression will help...

Frustrated with Strict Ring Muscle-Ups? Let’s drastically improve this skill! Don’t worry, this strength skill takes a lot of time and practice but is definitely worth the hard work because it has a lot of benefits as a strength training skill. Those who train the strict ring muscle-up will build grip strength, pulling strength, tricep strength, and body awareness. Along...

The Toes To Bar exercise commonly performed in CrossFit can be a challenging skill for many athletes to develop. It may look simple but the combination of strength and technique required for efficiency is difficult. Understanding toes to bar mechanics will help you improve your technique. For those needing more help with their T2B form, our Toes To Bar Overhaul...

If you lack a solid kipping foundation it will affect the efficiency of all skills that use the kip, such as pull-ups and toes to bar. The kip requires a combination of strength, coordination, and mobility. Lacking in any one of these areas makes kipping frustrating and halts progress in the skills that use the kip. THE TOP REASONS YOU...

For many athletes, the transition from holding a handstand against, to freestanding, and then ultimately learning to handstand walk can be a challenging progression. Handstand walking requires significant strength, coordination, and mobility to accomplish. Our handstand walk progression will help get you there! If you are ready to get serious about mastering handstand walking, our  Handstand Walking Program. This four-week...

An athlete getting their first unassisted pull-up is a significant accomplishment. For many, it takes months or years of training to build the strength to get their chin over the bar finally. For others, they spin their wheels, never making enough progress. The three steps have worked time and time again to help HUNDREDS of athletes we’ve worked with accomplish...

If you want to maximize your performance with handstand pushups, walking, and other variations, it is crucial that you have great handstand mobility to get into optimal positions. Many athletes lack the necessary mobility, and as a result, their performance is hindered. Here’s what you can do to get better…   View this post on Instagram   A post shared...

The kipping pull-up is often a polarizing debate in the fitness community. I’ve written about this many times, and my viewpoint is that when done properly, the kipping pull-up is a good upper body pulling plus conditioning exercise (read this article for more). The shoulder strength & control that is developed from a technically sound kipping pull-up is great, BUT...