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Posts Tagged ‘bodyweight training’

Try This on For Size: The Dragon Pistol

Tuesday, October 16th, 2018

The Dragon Pistol

If you think the Pistol Squat is tough, well you haven’t seen anything until you’ve seen the Dragon Pistol!

Below is a guest article from Logan Christopher covering this mighty move.

-NAPALM-

= = = = = = = = = = = = = = = = = = =

I used to think that the pistol squat was the ultimate in bodyweight leg training. But I was fortunate to be introduced to a number of other one-legged squat variations from Al Kavadlo. One of these is the Dragon Pistol Squat.

The Dragon Pistol is one of the coolest looking one-legged squat moves. It’s also somewhat confusing the first time you try it. The free leg wraps around and underneath the working leg, requiring a good amount of active flexibility to hold it up off the ground.

Here it is as seen from the front:

And the side:

In addition to stretching your arms forward so that you don’t fall backwards, since the free leg is going slightly out to the side, you also need to lean your torso away from that leg. Also pay attention to the fact that you can get the leg fully extended, but still not be quite in the rock-bottom position.

As you become used to the position you can use your hands on the floor to help you find the balance. Simply holding the bottom position of the dragon pistol is a useful way to build up the ability. This is the hardest part, though transferring into and out of this position is not so easy either.

Give it a try and see how you do…

That’s how you do it, but how do you train for it? Enter the Assisted Dragon Pistol.

The best way to get started in doing the dragon pistol is to do the Assisted Dragon Pistol. In this, you use the opposite side arm to grab onto the free leg. I find it best to just grab onto the big toe, though you may find a different position that is more comfortable to you.

You hold onto the foot for the entire movement. This means you start out with the knee bent and behind you, kind of like a reverse figure-4. By holding onto the foot, you can support the active flexibility that is needed in helping to keep it aloft.

Get good at the assisted dragon pistol, while also working on regular dragon pistol holds in the bottom position and you should be able to accomplish the full move in no time.

This is an advanced move and you may or may not be ready to go for it. I’m guessing that maybe one out of 50 or so it. The good news is that it’s also just one of many squat variations (both two-legged and one) that you can find inside of The Ultimate Guide to Bodyweight Squats and Pistols 2nd Edition.

If you want much more on training the Dragon Pistol, normal Pistols, all kinds of bodyweight squats and more then check it out here

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This course is absolutely amazing. I never even considered how far you could take the bodyweight squat, but Logan Christopher has taken it ALL THE WAY. Check it out today and grab this newly updated edition!

-NAPALM-

Tags: bodyweight, bodyweight squat, bodyweight squats, bodyweight training, dragon squat, pistol squat
Posted in bodyweight training | 82 Comments »

Product Review: Strength Stack 52

Thursday, February 21st, 2013
ss52

I was recently contacted by a gentleman named Michael Volkin about reviewing his new product called Strength Stack 52.

Normally, these types of spam messages get glanced at and then immediately deleted.

But this case was a little different.

In this case, Michael had pretty much taken an idea I had come up with years before and not only run with it, but did it in a way that was much better than the idea I had.

Check out the video below and you’ll find out exactly what I am talking about.

Strength Stack 52 Review

You can grab a deck of Strength Stack here: Strength Stack 52.

Who Is Strength Stack 52 For?

Capture-230x300

I personally think Strength Stack cards could be very valuable for personal trainers and boot camp instructors. The exercises shown are all bodyweight exercises and require very little equipment in order to perform them, so that means in many cases a great deal of clients can perform the movements all at the same time.

In addition, because most of the exercises are not actually weight room or gym-based, that means they can be done anywhere, from garages, to lawns and parks.

They can also bring a “mystery effect” to training by using the Strength Stack cards to dictate Finishers for a workout.

Finally, for those who enjoy bodyweight training over other forms of resistance work, I suggest you check this out. There are some pretty cool variations of basic exercises, like Push-ups, that are much more demanding.

Who Is Strength Stack Not For

As cool as I think these cards are, I don’t think they will be a big hit with people who base their training around Strength Development or most periodization models. In those cases, it would seem that people who train in that way will already have too much on their plate in order to add these drills in, unless bodyweight work is already being added into their regular training.

As an example, in my training, I am pretty much limited to a 2-hour spot, and I have to get a solid warm-up, train either upper or lower body, and then get in my specialized Grip and Feat of Strength Training, plus recovery work. There just isn’t any available time to add something like this in in most workouts.

Summary

If you like Bodyweight Training and like to always have a little variety in your training, then check these out. Also, if you are a Personal Trainer or Boot Camp Owner, and are always looking for new workouts and drills to throw at your clients, then this could be absolutely perfect for you.

You can grab your deck here: Strength Stack 52.

All the best in your training,

Jedd

Tags: bodyweight training, boot camp, boot camps, fitness, personal trainers, workouts
Posted in bodyweight training, how to improve fitness and conditioning | No Comments »

The Other Side of Abdominal Training

Thursday, February 10th, 2011


Guest Post by Mike Fitch of GlobalBodyWeightTraining.com

The Three Best Ab Exercises from the Lower Body Up

I already know what you’re thinking, not another ab article, how many times can we repackage the same old crap?
(more…)

Tags: abdominal workouts, bodyweight training, core workouts, global bodyweight training, hand balancing, hand stand
Posted in bodyweight training, core training workouts, core workouts for athletes, muscle building anatomy, muscle-building-workouts, strength training muscle building workouts, strength training workouts | 13 Comments »

How to Train for a One Arm Pull-up

Monday, November 22nd, 2010

Training for a One Arm Pull-up

This is a guest post by Al Kavadlo, author of Stretching Your Boundaries, Flexibility Training for Extreme Calisthenic Strength

Since my formative years, I have found the pull-up to be a fun and fascinating phenomenon. It’s one of the best and most basic tests of strength, plus it puts the little guys on a level playing field with the big boys.

The single arm variation takes the pull-up to a whole new stratosphere. Performing a one arm pull-up requires an elite level of strength and control; learning to do one takes patience and humility. If you are going to embark on this journey, be ready to work hard.


You’ve Gotta Believe

Several years ago, a client of mine asked me if I’d ever seen anyone do a pull-up with one arm. I held up my hand, grabbed my opposite wrist and asked him, “ya mean like this?”

“No,” he said, “without the other hand assisting at all.” I told him I hadn’t, then I said something I haven’t said again since, “I don’t think it’s even possible.”

A lot has changed since that conversation, both in my training, and more importantly, in my philosophy. I’m a believer now, having seen many seemingly impossible feats of strength performed right before my eyes. I’ll never forget the first time I saw someone do a one arm pull-up. It was a game-changer.

Getting Started

Before you even think about training to do a one arm pull-up, you should be able to do at least 15-20 standard pull-ups with strict form. Once you’ve got that foundation, there are several effective methods to use to work towards a one arm pull-up.


One Arm Flex Hang

The first step is doing a one arm flex hang. Pull yourself up with both arms, let one go and try to stay up. Start with an underhand grip before you worry about going overhand. Don’t feel bad if you drop right away in the beginning; hardly anyone can do this on their first try.

After you can hold a one arm flex hang for a couple of seconds, the next step is doing a one arm negative by slowly lowering yourself from having your chin over the bar to a dead hang at the bottom. Be prepared to drop quickly the first time you try to do a one arm negative. When starting out, don’t even think of it as a negative, just try to lower yourself an inch or two. Gravity will take care of the rest.


One-Arm Negative

The Self Assist


Archer Pull-up

Once you can do controlled negatives, start practicing self assisted one arm pull-ups. There are a few ways you can do this. My favorite is the archer pull-up, which involves assisting your primary arm by resting your secondary arm on the top of the bar. This will give you added stability but will still place most of the burden on your primary arm.


Gripping Nearby Object to Spot Yourself

You can also give yourself an assist by grabbing the poles (or door frame) that support your pull-up bar. If your setup doesn’t allow for this, you can spot yourself by draping a towel over the bar and holding it tightly while pulling yourself up with your other arm.

Other Considerations


L-Sit on Parallets

While you obviously need your arm to be strong, you also need tremendous core strength to do a one arm pull-up. When you are practicing your one arm flex hangs, negatives, and self-assists, remember to keep your abs engaged. Exercises like planks, side planks and L-sits are great to help build the core stability to perform a one arm pull-up.


Take Note of the Out-Stretched Left Arm

Due to the shape of your body, your legs will naturally sway to one side during a one arm pull-up and you’ll likely wind up rotating a bit on the way up. You might find it helpful to extend your free arm away from your body for balance.

Training Frequency

One great thing about lifting your body weight is that you tend to recover faster than with free weights. I’d heard about “greasing the groove” with bodyweight exercises, and since I worked in a gym, I started training one arm negatives and hangs throughout the day. Unfortunately, just when I started to get close, I began developing pain in my elbows. I took a break from training one arm pull-ups for several weeks – there are always bumps in the road. Finally after almost a year of practice, I got my first one arm pull-up in July of 2008. The one arm pull-up is a fickle mistress, however; It was almost three months before I repeated the feat.

I’ve been training for one arm pull-ups and chin-ups for over three years now and I’m still kept humble by it. On a good day, I can get a couple of reps, but some days I still struggle to even hold a flex hang for more than a few seconds. Thankfully, I haven’t had joint pain lately, due to a consistent stretching routine and knowing when to rest.

This doesn’t mean that you can’t practice one arm pull-ups throughout the day if you have a bar in your doorway (or work at a gym). I still advocate the idea of “greasing the groove” to build the proper neurological patterns, but I advise you to ease in slowly. Rest is also an important part of the process.

No matter where you are now in your fitness journey, if you proceed with diligence and dedication, the one arm pull-up is within your grasp. Stay hungry and focused, you might even exceed your expectations.

Al Kavadlo, CSCS, is a personal trainer, freelance writer and author of the book, We’re Working Out! A Zen Approach to Everyday Fitness. For more information visit www.AlKavadlo.com

Want more Killer Info on Pull-ups from Al? Check out this post = > All Kinds of Pull-ups.

www.AlKavadlo.com

Tags: body weight feats, bodyweight training, muscle-up, one arm pull-up, one arm pullup, pull-up, pull-ups, pullup, pullups
Posted in bodyweight training, core training workouts, feats of strength | 19 Comments »

Ever Wonder How to Do a Handstand?

Tuesday, April 20th, 2010

This is a guest post from Jim Bathurst, from BeastSkills.com.

The Big Guy’s Guide to Holding the Handstand

The handstand is a skill that requires total body coordination and focus, not unlike a deadlift. But unlike a deadlift you don’t see too many larger guys doing the skill. The handstand seems relegated to skinny guys and 7 year old girls in many a lifter’s mind. But why?

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: body weight training, bodyweight exercises, bodyweight feats, bodyweight training, bodyweight workouts, hand stand, handstand, how to do a handstand, wallstand
Posted in bodyweight training, feats, feats of strength, old strongman feats of strength | 11 Comments »

Muscle-up Update

Friday, March 19th, 2010

I wanted to update everybody on my progress with Muscle-ups.

In January I put up a post showing how I was doing with muscle-up training at the time. You all gave me a great bunch of suggestions on how to train to get the Muscle-up DONE.

Here’s the original post with all of your comments: Muscle-up Tips.  If YOU are thinking about training to do a muscle-up, I suggest you check the comments out on that post.  They are awesome and have tons of good tips.

I really appreciate everybody’s assistance with this goal of mine.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: bodyweight, bodyweight training, bodyweight workouts, muscle-up
Posted in accelerated muscular development | 10 Comments »

Ultimate Upper Body Strength and Power – MUSCLE UPS

Monday, January 25th, 2010

Would You Help Coach Me to a Muscle-Up???

Ever since I started seriously training for size and strength, I enjoyed trying new training methods. I just plain love training and learning new things.

I also like to take things to the extreme. I guess it’s the way I was brought up. You either do something for real, or you don’t do it.

My dad would say when I was a kid: “Anything worth doing is worth doing right.”

Well, I took that to mean work your ass off until you’re successful.

(more…)

Tags: back strength, bodyweight training, muscle-ups, pull-ups, upper body strength
Posted in athletic strength training lift odd objects, bodyweight training, core training workouts, core workouts for athletes, how to improve fitness and conditioning, strength training muscle building workouts, strength training videos diesel tv, strength training workouts | 19 Comments »

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