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Bodyweight Strong 2.0 – Old School Strength

There are numerous bodyweight training programs that litter the fitness industry, but many of them target calorie burning with no attention to strength development. After all, the hand balancers of the past didn’t seek calorie programs — they sought strength, and they achieved it through bodyweight training.

For a man weighing 240lbs to do a one arm handstand, you need more than just a calorie burning program

For a man weighing 240lbs to do a one arm handstand, you need more than just a calorie burning program

 

After all, physical culture was loaded with men of incredible strength, so why create a program that wouldn’t allow the men of that time to match up to their counterparts? These were men who understood the importance of proper progression, so sought to increase, for instance, the difficulty of their pushups rather than how many they could do. If they could manage 100 pushups, they would elevate themselves or do one arm pushups to increase the difficulty, rather than just shooting for 200.

Furthermore, very few physical culturists emphasized training to failure. “Whoa, hold on, I was always taught for weightlifting to train to failure for the most gains.” Well let me tell you that Sig Klein, one of the most renowed weightlifters and bodyweight trainers in history, as well as Maxick, a master muscle controller with incredible lifting feats, never advocated training to failure.

Sig Klein is the kind of man you'd want to listen to about training

Sig Klein is the kind of man you’d want to listen to about training

When it comes to bodyweight training, you want your nervous system to be fresh and gain energy from workout to workout, rather than have it depleted. Thus, they focused on consistent, daily training, which would overly tax your nervous system if you trained to failure each time. In fact, the more you advance in bodyweight skill, the less you’ll want to train to failure to improve skill and prevent injury. Failing during, for instance, a handstand pushup wouldn’t quite have a Cinderella ending.

One of the main reasons that people have trouble doing a handstand is that they simply haven’t trained it enough. If your goal with a single handstand session is to feel the burn in your shoulders until they’re essentially numb, you’ll have a much more difficult time progressing with a handstand than if you practiced daily with consistent progression.

Body Weight Strong 2.0

Bodyweight training balances you as an athlete, and introduces you at a skill level that anyone can begin with — their own weight. If you can learn to truly master your own weight, your strength can skyrocket. In addition, you may not take your weight set everywhere, but you take your body everywhere, so the training convenience is bar none.

These legendary physical culturists knew the proper way to train bodyweight, and Forest Vance is the kind of man who understands old school bodyweight strength. Luckily for you, he has created a program with a contemporary understanding on classic strength philosophy. Plus, there’s thorough video instruction for you to follow every step of the way.

In basic terms, Body Weight Strong 2.0 can evolve your strength to reach incredible levels just as true bodyweight training should do.

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon
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Handstand Pushup Variations

handstand pushup variations

Handstand pushup demonstrated by Logan Christopher of Lost Art of Hand Balancing

 

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon

The handstand pushup is an advanced hand balancing skill that demonstrates shoulder strength, scapular mobility, and a proper challenge to those who are willing. But let’s say, for the sake of argument, that you’ve already achieved the handstand pushup, and are looking for something a bit more thrilling…some handstand pushup variations.

(Note: these handstand pushup variations aren’t only for the advanced trainees. In fact, variation 2 and 3 helped me to achieve my first HSPU, so don’t be afraid to try something new!)

 


Variation 1 : Lateral Handstand Pushup

Well first, what would be the benefit of exploring different handstand pushup variations? Without the variations, there is still sufficient opportunity to progressively improve the intensity of the HSPU and get stronger with each turn. With the variations, however, comes the opportunity to increase all-angle strength in your training.

For instance, while the basic HSPU does a lot to strengthen your shoulders, traps, and scapular elevation, this lateral HSPU variation trains scapular protraction, retraction, and upward rotation. In addition, as your mobility increases, you can slow down and exaggerate the lateral movement to emphasize your one arm handstand balancing skill.

 


Variation 2: (Elevated) Backbend Pushup

Furthermore, your posterior deltoid has a critical role in your handstand stability, as it is the primary shoulder hyperextensor. One of my favorite handstand pushup variations to train for developing that strength is the back bend pushup.

The back bend alone is a powerful stability exercise that, with isometric tension, can provide incredible strength. The integrated strength, posterior deltoid strength, and scapular mobility that you can build from the back bend pushup will do wonders to strengthen your HSPU. To increase the difficulty of this exercise, elevated your feet by putting them onto a wall.

As I said, this exercise was a huge part of the reason I was able to develop the strength and range of motion for the HSPU.

 


Variation 3: Handstand Walking

Often times as kids, we have an easier time walking in a handstand than we do holding a stable handstand. However, having the strength to walk in a handstand position without compromising the integrity of your form can develop your technique, strength, and mobility fairly quickly.

This is one of my favorite handstand pushup variations to couple with the lateral HSPU, because it does the same work to progressively improve balancing strength on one arm, but has a much sharper focus on the shoulders and triceps because…well, you’re walking.

When you’re searching to advance not just in strength but also in skill, especially with hand balancing, be sure to add some fun and variation to your training, and you’ll be sure to see some results. Be sure to let us know in the comments how these variations help you, or if you’ve tried them before. Finally, if these do improve your training skill, be sure to share!

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Developing the QDR Part 2! QDR Lead Up Stunts

Here is a great video by Mike Pinto that is full of tips on different progressions to lead up to a full QDR. Pay attention to your positioning and definitely listen to your body. I’m including some quick breakdown on the static positions, but be sure to watch the video below to also get info on the dynamic positions!

1. The first step to balancing the QDR is to create a supportive tripod using your head as a base. The lead foot is placed on the ground as a balance point to help with stabalization.

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2. Next work on increasing your lateral stability by raising your head off of the ground. Keep the balancing foot in place during this progression.

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3. For the next progression elevate the balancing foot to increase the load on your elbow and core.

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4. Finish off with the static positions slowly releasing the support arm finger by finger and ending with a single arm elbow lever.

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Watch the video of Mike as he showcases the static positions and more!

For more single armed maneuvers, check out How to do the One Hand Handstand!

Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon
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Creative Moves by Gravity & Other Myths

Today’s video comes from a bunch of people who look like they’re on a vacation, but still manage to pull out some amazing moves in combination of free running, hand balancing and other amazing stuff – like playing a piano with a hand balancer on top of you!

This uplifting video comes from Gravity & Other Myths, a well-known Australian acrobatics ensemble.

Trampoline Handbook
Trampoline Handbook on Amazon

Are you interested in any of my training programs or books? Then make sure to sign-up to my newsletter here TODAY and you’ll receive a special coupon code tomorrow (5/13/2015) for 30% off on my products!

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Incredible Training Compilation by Daniel Tsinis

Here’s an awesome video compilation of various hand balancing moves from an ex-gymnast who just recently changed the focus of his training to hand balancing. Lots of presses, one arm hand balancing, handstands…

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon

Weather you’re a fan of hand balancing, tumbling, breakdancing or gymnastics in general, I promise you’ll enjoy this video by Daniel Tsinis.

Click here to start your hand balancing training today.

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Impressive Moves by Simon Ata

Breakdancers, especially professional one have to be in an absolutely stunning form to be able to perform flawlessly and stay injury-free. For this they rely on incredible strength,  speed, precision and endurance.

We already had one video from Simon “Simonster” Ata from Australia, but this one includes a couple of break-dance moves as well. Get ready for planche pushups (and what a great form too!), backflips, handstand presses and much more.

Grab your Tumbling and Acrobatics Starter Package today and with some practice you’ll be able to impress others while moving your body in amazing ways too!

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon
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Unbelievable Strength Workout by Simon Ata

Simon “Simonster” Ata is a professional break-dancer from Melbourne, Australia. In this video he performs an insane bodyweight workout which he uses to stay incredibly strong and maintain ripped physique. Here are just some of the moves performed by Simonster in a single workout:

Hand Balancing Made EasyHandBalancingMadeEasy_on_Amazon
  • Various presses
  • One leg backflips
  • Clapping Planche pushups
  • Handstand to planche pushup
  • Kip ups
  • Jumping on one hand
  • One hand press
  • Windmills

In addition to Simon’s extraordinary skills, this video shot at the Hanger 4 Mixed Martial Arts Studio in Melbourne was professionally edited, so it’s not surprising it went viral so quickly. Definitely a must watch!

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Mike Fitch Interview

I just finished up the Animal Flow Certification put on by Mike Fitch of Global Bodyweight Training. Mike is a good friend of mine and I’m happy to say I lent a helping hand in getting his website and business off the ground. So to see the great success he’s had so far is amazing.

After finishing up the weekend I asked Mike to do a short interview. It would have been longer but I had to hit the road and drive 6 hours home.

In this interview we talked about his background, how the animal flow movements came about, how the build the exact strength, flexibility and skill needed for hand balancing, and what it takes to become good.

Trampoline Handbook
Trampoline Handbook on Amazon

Be sure to check out Mike’s Animal Flow Workout.

Also you can check out my Animal Flow Review here.

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Handstand Freezes

The bboy world has a lot of crossover with the hand balancing world. It starts with as simple as the handstand freezes. This video gives you some training tips on doing just that.

Handstand Freezes

There is a decent progression shown in this couple on minutes.

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon

1 – Do a handstand against the wall
2 – Do a one handed handstand against the wall
3 – Do handstands freezes out in the open
4 – Do one arm handstand freezes out in the open (this isn’t shown but is implied)

In bboying the handstands aren’t held for long, but are short stalls, hence the name freeze, as you move from one move to the next.

Still by training in the handstand as you’ll find on this site you could do a lot to improve you bboy skills, especially in handstand freezes.

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Crazy BBoy Video

Ralph sent me this compilation video of bboying and I was amazed. Lots of purely awesome moves.

The True Art and Science of Hand Balancing
The True Art and Science of Hand Balancing on Amazon

I’m not sure what makes something a power move in the bboy world as opposed to something else. Anyone care to fill me in on the comments below?

Be sure to check out the other crazy bboy videos in the related posts links below.

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