They are not underrated, just too daamn difficult for showoffs. Since the internet is filled with showoffs who just want to flex their muscles, they don't get the attention. You are the few who genuinely want to help others. Thanks Ryan👍
Breaking down disciplines to build ,for beginners is great,any chance of doing a series ,individual videos ,for appropriate disciplines,from beginner onwards.maybe 5 mins ,and serialised
I just want to say thank you. I did your 100 pushups a day in ladders, starting from 5, adding one a week in Oct 2020 when my gym reopened. I now do wide/narrow/diamond/pike/decline/staggered combination of 100. I'm a tiny boomer ex-yoga lady who moved to very modified crossfit 8 years ago. Push ups changed everything. I'm working on dragon flag. Also my handstand which I've been working on for 8 years without progress improved dramatically after watching and doing your progression.
1) One Arm Chin-ups 2) Back Bridges 3) Dragon Flags Great Vid Ryan!! Q: Are back to wall handstands necessary to unlock the Handstand? I’m really scared kicking up into it
Instead of kicking up back to wall you can always do wall walks where you walk up the wall with your feet while walking your hands closer to the wall, then it’s your front that faces the wall and you didn’t have to kick up. You can use that position to do wall handstand holds and wall hspu’s. Remember to do pike push-ups as well to build strength. Once you’ve completely mastered these perhaps attempt a headstand away from the wall as this won’t require kicking up into it, and with the strength you built from wall hspu’s you push into a handstand from your headstand. Hope that helps.
AliHK I wouldn’t say they’re 100% necessary, but you’ll have to get over that fear eventually to learn kick ups into freestanding handstand. Just start off doing small practice hops by the wall with no intention of holding yourself upside down against the wall. Eventually (it could take weeks) you’ll get so good at the hops, you’ll feel yourself nearly getting inverted and your confidence will build. It’s not something that happens overnight. As you practice you’ll get over the fear.
Thanks for this. I have to start to learn this stuff again. I have stopped exercising but I am going to get back into it. Calisthenics is the way to go. I am 48, and just need to do better at keeping fit.
I am 48. From being 91 kg at the age of 47, I lost close to 30 kg in a year and am now 63kg. I’m now working on strength and filling in some calisthenics to increase flexibility. Trust me you can do it.
Interesting video and I agree with many of your points. The Dragon Flag is a seriously good exercise and has contributed to many gains for me, almost a game changer IMO.
pyramid set pull ups worked for me but in my case cardio was also an issue because i could do 10 with 10kg extra but couldnt do more than 14 with no weight added haha crazy stuff
Great video again, definitely some of the harder skills/exercises to learn and perform but definitely something to aim towards! I have a question .. do you recommend wearing wrist straps? or is it best to just let the wrists strengthen themselves over time?
Same same me.. I did the Dragon Flag before I even contemplated Front Lever.. When I did , the front Lever came easy.. One arm pull ups ? I will try. Thanks..
@@scotniver7180 oh that's great man but if you really want the OAP you should also do OAP negatives and assisted OAP because being able to pull your bodyweight on a belt won't mean you can do a OAP but in the other hand being able to a OAP will make you able to pull heavier than your bodyweight on the belt but keep going
Actually the Muscle-Up for me really is super uninteresting, I work on the One Arm Chin Up / Pull Up right now as well, it is super hard, but you can really feel how hard it is. I feel so much tension in my body that I sometimes even get sore muscles in my abs
I found one arm pullups badass since I watched Rocky for the first time, but never went full on it cause I read somewhere thats a dangerous move for the biceps and elbow. Any thoughts on that?
with sufficient training of the regressions it shouldn't be a problem. it's kinda like trying to deadlift 200 pounds as a beginner, you'll definitely be unsuccessful and hurt yourself
Can someone explain how the dragon flag and front lever work the erector spinae? The function of the erector spinae is to prevent spinal flexion which isn't needed in these exercises?
When you’re holding a dragon flag you’re using the anchor that you’re holding onto to drive your upper back into the ground and maintain a straight body line. This is similar to decelerating spinal flexion, like you mentioned. Many muscles are involved with this but the erector spinae feel it a lot. Especially if you stop near the floor and hold a low dragon flag.
@@MinusTheGym right, so even though the rectus abdominus and glutes are working to keep your trunk aligned, the erector spinae is engaged to keep your thoracic spine straight?
@4:04 This isn't only true of the unilateral pull-up movement, but of *any* calisthenics exercise... Things like weight vests are never necessary and defeat the purpose of calisthenics in the first place.
I had a discussion with my friend long ago. "You know, I don't think the one arm pull up is 'just' double the weight." And I couldn't respond to that. I'm guessing it's actually harder than a normal pull up at higher weight. Thoughts?
yes it is way harder than a normal pullup at higher weight because it requires a lot more core stabilization, which is the case with most unilateral exercises in any way of exercising.
They are not underrated, just too daamn difficult for showoffs. Since the internet is filled with showoffs who just want to flex their muscles, they don't get the attention. You are the few who genuinely want to help others. Thanks Ryan👍
Breaking down disciplines to build ,for beginners is great,any chance of doing a series ,individual videos ,for appropriate disciplines,from beginner onwards.maybe 5 mins ,and serialised
I just want to say thank you. I did your 100 pushups a day in ladders, starting from 5, adding one a week in Oct 2020 when my gym reopened. I now do wide/narrow/diamond/pike/decline/staggered combination of 100. I'm a tiny boomer ex-yoga lady who moved to very modified crossfit 8 years ago. Push ups changed everything. I'm working on dragon flag. Also my handstand which I've been working on for 8 years without progress improved dramatically after watching and doing your progression.
1) One Arm Chin-ups
2) Back Bridges
3) Dragon Flags
Great Vid Ryan!! Q: Are back to wall handstands necessary to unlock the Handstand? I’m really scared kicking up into it
Instead of kicking up back to wall you can always do wall walks where you walk up the wall with your feet while walking your hands closer to the wall, then it’s your front that faces the wall and you didn’t have to kick up. You can use that position to do wall handstand holds and wall hspu’s. Remember to do pike push-ups as well to build strength. Once you’ve completely mastered these perhaps attempt a headstand away from the wall as this won’t require kicking up into it, and with the strength you built from wall hspu’s you push into a handstand from your headstand. Hope that helps.
AliHK I wouldn’t say they’re 100% necessary, but you’ll have to get over that fear eventually to learn kick ups into freestanding handstand. Just start off doing small practice hops by the wall with no intention of holding yourself upside down against the wall. Eventually (it could take weeks) you’ll get so good at the hops, you’ll feel yourself nearly getting inverted and your confidence will build. It’s not something that happens overnight. As you practice you’ll get over the fear.
@@christienbeaumier1040 thanks man!
@@MinusTheGym I’ll try this. Thanks!
Just fall, and learn to be fearless. Had the same problem
Thanks for this. I have to start to learn this stuff again. I have stopped exercising but I am going to get back into it. Calisthenics is the way to go. I am 48, and just need to do better at keeping fit.
I am 48. From being 91 kg at the age of 47, I lost close to 30 kg in a year and am now 63kg. I’m now working on strength and filling in some calisthenics to increase flexibility. Trust me you can do it.
I agree and also add rows to the list. People jump straight to pull ups neglecting the benefits of inverted rows.
Interesting video and I agree with many of your points. The Dragon Flag is a seriously good exercise and has contributed to many gains for me, almost a game changer IMO.
Sissy squats and lunges and extremely underrated leg moves imo. I shared the same experience with the dragon flag carryover into the FL as well.
I hope I can do all of these in the future
Dont hope , do it
Dragon flag is not that hard
As always great informative videos. ✌️
Thanks! Great video!
Ryan, thank you for another great video!
I really enjoy your content!
I have been only doing hspu, chinups, single leg squat and dips for a year now. Never felt better....
great neglected collection. keep up the good work.
That’s funny, the 3 of them are in my workouts right now. Thank you for confirming that I am in the right direction.
This chanel is underrated! You are one of the best!
I definitely agree that they are underrated especially the bridge
An astronaut, a doctor, an actor... Now a calisthenics athlete?
Jokes on you! I didn’t get the Johnny Sins reference.
I wasn't expecting to laugh this hard JAJAJAJAJA
Every video has this reference lol
To me, the dragon flag is simply the best abs exercise!!! Everytime I do it, muscle soreness is guaranteed the next day 💯
I'm plateauing in my pull ups, so have started doing one-arm scapula pull ups on my off days. Hopefully that will break the plateau.
pyramid set pull ups worked for me but in my case cardio was also an issue because i could do 10 with 10kg extra but couldnt do more than 14 with no weight added haha crazy stuff
I am glad that all of these are staple part of my workout. 😀
Great video again, definitely some of the harder skills/exercises to learn and perform but definitely something to aim towards! I have a question .. do you recommend wearing wrist straps? or is it best to just let the wrists strengthen themselves over time?
Same same me.. I did the Dragon Flag before I even contemplated Front Lever..
When I did , the front Lever came easy..
One arm pull ups ? I will try.
Thanks..
The front is not an ab focused exercice, dragon flag can help for sure but it's not as effective as weighed pull ups or OAP
@@calistrenght_5780 I'm all over the weighted pull ups now.
70 pounds on my weight belt for 3 reps .. thanks
@@scotniver7180 oh that's great man but if you really want the OAP you should also do OAP negatives and assisted OAP because being able to pull your bodyweight on a belt won't mean you can do a OAP but in the other hand being able to a OAP will make you able to pull heavier than your bodyweight on the belt but keep going
@@calistrenght_5780 Roger That. I'm on it ! OAP 's
Thanks
You are right those are underrated. I hope i can do them more.
Keep training them! I have a tutorial on dragon flag if you want to check it out.
So how would you do back bridge progressions then? Also yes, I LOVE the dragonflag! and the floor L-sit.
Awesome chin up grips, where did you get those?
Great! What's your favourite movement for hamstrings/glutes
I agree, but what about one arm push ups?
Actually the Muscle-Up for me really is super uninteresting, I work on the One Arm Chin Up / Pull Up right now as well, it is super hard, but you can really feel how hard it is. I feel so much tension in my body that I sometimes even get sore muscles in my abs
make video on full day muscle building vegan diet.
I found one arm pullups badass since I watched Rocky for the first time, but never went full on it cause I read somewhere thats a dangerous move for the biceps and elbow. Any thoughts on that?
with sufficient training of the regressions it shouldn't be a problem. it's kinda like trying to deadlift 200 pounds as a beginner, you'll definitely be unsuccessful and hurt yourself
I've gotta feeling he does dragon flags in the montage in number 4, preparing to fight Drago.
How is Vups vs dragon flag ?I found Vups to be tough.
Can someone explain how the dragon flag and front lever work the erector spinae? The function of the erector spinae is to prevent spinal flexion which isn't needed in these exercises?
When you’re holding a dragon flag you’re using the anchor that you’re holding onto to drive your upper back into the ground and maintain a straight body line. This is similar to decelerating spinal flexion, like you mentioned. Many muscles are involved with this but the erector spinae feel it a lot. Especially if you stop near the floor and hold a low dragon flag.
@@MinusTheGym right, so even though the rectus abdominus and glutes are working to keep your trunk aligned, the erector spinae is engaged to keep your thoracic spine straight?
Do you consider making calisthenics program for sell ? I don't know how to make my own program for my goals and equipments I have
Where do you buy the high Parallette bar in the video @1:49? How high is it?
He's already made videos reviewing those and how to get them...
@4:04 This isn't only true of the unilateral pull-up movement, but of *any* calisthenics exercise...
Things like weight vests are never necessary and defeat the purpose of calisthenics in the first place.
I had a discussion with my friend long ago. "You know, I don't think the one arm pull up is 'just' double the weight." And I couldn't respond to that. I'm guessing it's actually harder than a normal pull up at higher weight. Thoughts?
yes it is way harder than a normal pullup at higher weight because it requires a lot more core stabilization, which is the case with most unilateral exercises in any way of exercising.
the best !
where can i find a bench like you used for the dragon flags?
It’s not cheap, so use my discount code MINUS10 for 10% off your order at checkout: www.baseblocks.fit/pages/the-basebench
It’s crazy when you can do one movement so well then learn a different one and it’s back to beginner status
Erector spinæ, all short, except æ the 👁 æ
I'm going to do one chin ups From tomorrow
is the picture of Bruce Lee real? Or is it photoshopped?
As far as I know it’s real. He was known for originating the dragon flag and its supposedly named after him.
@@MinusTheGym Stallone was the one who made it famous though
Poopy
?