Observatory Hill Outdoor Gym
Bodyweight Equipment It features a variety of bodyweight exercise stations, including the following: This is the main pull-up station. It features a very high bar, useful for training muscle-ups and for some of our taller students. The benches are mainly used for incline push-ups or dragon flag progressions. The lower bars are useful for jumping muscle-up progressions. The […]
Building a Home Outdoor Gym – Design Work
One of the dreams I’ve had since getting into calisthenics, is to design and install my own home outdoor gym. After moving to Jannali in the Sutherland Shire, I’ve decided it’s time to make it happen! This post will cover the design and planning stage. We’re doing this as a smaller part of a […]
Lever Push-ups
The next progression after Close Hand Push-ups is the Lever Push-up. With this exercise, we shall start putting more weight through one arm, thus getting us closer to the one arm push-up. Muscles Worked Primary Triceps brachii Secondary (Synergists) Pectoralis major Deltoid anterior (front) Stabilizers (Fixators) Rectus abdmonis Obliques Pectoralis minor Serratus anterior Quadriceps Gastrocnemius Soleus […]
Handstand Push-up Tutorial
Once you can perform Pike Push-ups with your hips directly above your shoulders, you are ready to start working on handstand push-ups. Another prerequisite for this is that you can comfortably get into a wall handstand and hold for at least 30 seconds. Muscles Worked Primary Anterior deltoid (front) Triceps brachii Secondary (Synergists) Pectoralis major, clavicular (upper) Deltoid […]
12 Rules For Gaining Strength
Strength Training Want to learn the secrets to gaining true superhuman calisthenics strength? If your main goal is big show off muscles that can’t lift anywhere near what they should, then this isn’t the post for you. Strength training is about allowing you to lift the heaviest you can, or perform advanced feats of bodyweight strength. Obey these […]
Pike Push-ups
A pike push-up involves lowering your head from a downward dog position until it touches the ground, then pressing back up to the start position.
It is a great exercise to put more emphasis on the shoulders and start building the strength required for a handstand push-up.
Decline Push-ups
The first progression after full push-ups towards the handstand push-up, is the decline push-up. By elevating your feet, more weight will go through the upper body, which will condition your body ready for the next progression.
Close Hand Push-ups
The first progression after full push-ups towards the one arm push-up is the close hand push-up. By moving your hands closer together, it puts more emphasis on your triceps, which will need to grow stronger in order to perform a one arm push-up.
2014 in Pictures and a Video
2014 had some memorable milestones for my calisthenics coaching and training, here are just a few of the highlights: Attending the PCC in Melbourne Writing my first calisthenics tutorial, on how to progress to a one arm handstand. The publication of my first post for the PCC on My Journey Towards the One Arm Pull-up, which Al […]
One Arm Pull-up Progress – 2014
My main calisthenics goal for 2014 has been the one arm pull-up (OAP). At the beginning of 2014, I set my self the rather unrealistic goal of being able to perform a dead-hanging OAP by the end of the year. However, I have made significant progress and with the release of my PCC blog post […]