Tiger bend push ups are a great skill to master in the calisthenics world, but they can usually take some time, especially when you are trying to do the whole move without going through the progressions or strengthening the various muscles that contribute to this exercise.

Austin Dunham, a calisthenics expert, gives some great tips and drills that can be done to strengthen your muscles leading up to the tiger bend push up. Give some of these a try and see how your progress will increase!

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Gina Scarangella gives a few great tips and drills to work your way up to the press to handstand!

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So in this article I shall try to give a quick overview and clarification of what exactly calisthenics or body weight training is, as simply as possible, and what sort of exercises are used, so if you ever encounter someone doing it, you will know. Or if you want to give them a try you will have some info to get you started

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Body weight training and calisthenics are pretty much the same thing. There are some basic exercises that are utilized and they consist primarily of using your body weight and gravity instead of weights to train with. Weight can be added to them, but the principle is to get stronger at those exercises first before adding weight to them.

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Naturally when they become too easy with just your body weight you may want to add some weight. But remember, increasing and changing the angles can also make them more challenging, I will demonstrate with an example later.

So some of the basic and most important exercises are:

• Push ups
• Dips
• Squats
• Lunges
• Pistol squats
• Pull ups
• Levers
• L sits
• Hand stands
• A push ups
• Dish hold

Most of these exercises can be extended and have multiple variations depending on your fitness level and what you want to target, but don’t worry, all that will come later as you progress. Just start with the basics initially.

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A great thing about this type of training is that it really works your core and thus you start to develop much more overall strength. But you will also find that if you want to progress and do the more advanced exercises and holds, you will need to specifically train your core as well. Go check out gymnasts, martial artists, or even ballet dancers and their training routines and you will see how much body weight and core training they do, and they are some of the strongest people around.

So that is basically it, pretty simple huh? To give you a quick example on how to increase the angles. Take a push up. You are horizontal and parallel to the ground right. You can increase the angle and do A push ups to work more of your shoulders, and then increase the angle even more till you are perpendicular to the floor and perform hand stand push ups.

If you haven’t tried these yet, I can tell you, they are challenging and require a lot of practice and dedication to master the balance as well as the strength to push up.

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Secrets of the Press Handstand by Movement Parallels Life

A bit of my progress:

 

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Working out with our cameraman @mkbruix ??? Do this routine if you’re trying to get started in calisthenics?? ?Hit the link in @thenx bio to watch now? #thenx

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TOP 5 Exercises to Master Handstand ??? ?Hit the link in @thenx bio to watch now?? #thenx

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When I got into calisthenics, I never really had anyone to teach more or guide me. I learnt solely from youtube videos but not really from tutorials (nowadays there are many many tutorials for all different exercises). I would just see a guy doing the move, doing a handstand or front lever and then just go and try do it. Handstands are not too difficult but something like the front lever is very difficult. So while you may be able to kick up into a handstand for one or two seconds, getting into a front lever is waay harder and is difficult just to lift yourself up, never mind being straight and holding it.

 

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So I would try and try and do the hold without having any basis or doing any progressions, I thought I could just try and try and try the actual move and eventually I would get it. Unfortunately this way just does not work!

You can become frustrated because you think you are putting in the time and effort but it is just not coming, or it’s coming very slowly.

 

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So what should you do? The best tip to master advanced calisthenics holds and exercises is to not jump progressions. Its too easy to want to get the actual hold, for example the front lever. So you just go and try and try and try to get into the front lever and hold it. 99.999% of the time you will not be able to. Especially if you are new to calisthenics. Your body is not conditioned or strong enough no matter how ‘strong’ you may think you are and no matter how many times you try to do the hold.

You need to start from the beginning, start with the basics and build it up. In the front lever case, you need to be able to first hold the tuck front lever for at least 30 seconds before you advance to the advanced tuck front lever. Then you have to master the advanced tuck lever and be able to hold it also for at least 30 seconds. You need to master each progression before you can get to the final hold.

 

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Trust me if you are patient and do each progression, you will cut out a whole lot of time and frustration in the long run. I know the temptations, and the feelings of just wanting to do the hold and not do the progressions, but you will thank me later. Goodluck!

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