Masters Of Bodyweight

In this guide, I will be walking you through each step on how to iron cross from
the absolute beginning to finally become a master of the iron cross exercise.

To build up the iron cross the fastest and safest way possible, whether you want to do it in the gym, outside or in the gymnastic hall.

The cross is a popular and highly advanced movement often seen by gymnasts. It looks damn cool and you have got to be extremely strong to master this movement.

If you want to learn how to iron cross you first have to prepare your joints for the massive stress they are going to endure. Preparation is the most important facet in mastering the iron cross exercise. I’ve endured many injuries, especially the bicep tendon which is very annoying when you want to master something but an inflamed tendon keeps you from doing so.

Understand that with the iron cross your bicep must lengthen itself to almost it’s full length. You also pronate your underarm a bit which lengthens the biceps even more. Then, you put maximal force on the muscle which makes it extremely sensitive to injuries. This is something you have to understand in order to safely progress in this movement.

So you don’t jump up and just try. It’s a lot about developing the muscle strength and tendon resistance by doing specific exercises.

Now don’t worry. I’ve got a method for you to jump into the iron cross quite quickly. Getting the central nervous system used to the pattern of the iron cross is essential. In fact, this is backed up by science. So in order to learn how to iron cross, I’ve developed a step by step tutorial for you, both beginner and the more advanced.

This is something you can do in the gym, outside or in the gymnastic hall. That’s what makes it beautiful. I love the gym and also love gymnastics so that is the reason I combined it. Though this made it hard for me to exercise in the gym. I had to develop a method for myself to make it as easy as possible to do so. So here it is. Made as simple as possible for you. If you only have access to the gym and you want to master this movement. No excuse, you can do it in the gym. And it looks damn cool too if you are into the validation stuff. You will get a lot of compliments and heads turning at you so be prepared for that.

How To Prepare Yourself

First, you have to understand the body position of the iron cross.

Note that:

• The arms are fully stretched out, no flexion in the elbows. Very important. Do not progress through the movements if you can’t do the exercise without proper form. Form, is extremely important considering the cross. The devil’s in the details.
• Shoulders are open, elbows are pointing down. This is because this way you gain more strength just by the positioning of your joints. You lock out your arms with gives you a little bit more passive strength.
• Wrists straight. It often happens, even with experienced gymnasts, they over-grip the rings by flexing the wrists. Officially this would cost you points in gymnastics. Now this is something you can decide your own.

This is the basic position of the iron cross.

What can you do to get the joints used to this and have the flexibility to achieve this?

1. Stretch the shoulders.
   Sit on the floor, put your arms behind you as close to each other as possible and then move your butt to the front so you stretch your shoulders. Do this 3 sets 12-15 seconds.
2. Find a bar or something you can put your arm on and take on the position of the iron cross. Get used to the movement without any resistance on it. By doing this over and over again, your central nervous system will pick up this pattern and get used to this. Only by this, you already increase your strength. This is the main component of how strength training works. Very important one.

Do these 2 things first to prepare yourself ideally 3-4 times a week.

The Principle For Progression – Strength Training

A lot of training out there focusses on an insanely amount of repetition. If you watch a video on YouTube they will often tell you that you need to do 20 – 50 or even 100 repetitions in something to progress to the next one. Why? You tell me. You only train endurance and coordination this way. This has nothing to do with strength.

The iron cross is next to preparation and stability, pure strength. Now stability and the right positioning of your body is something you will master quite quickly. So the strength is the factor that is the most important if you want to master the iron cross.

Strength Principles

Let’s take a look on how we build strength. According to science, you need to do low amounts of repetitions in order to establish pure strength. If you look at powerlifters in the weight training room they mainly focus on low repetitions and short and efficient workouts. Compare these with bodybuilders. They are longer in the gym and put the focus on higher reps to ‘pump up’ muscles.

This is not something you want if you want to master the iron cross. Sure you can do some volume work after the ‘main training’ to gain some size and maximize muscle growth. But the focus should be on the iron cross first and this is pure strength training.

The main reason though that people struggle to gain muscle is that they are focussed on pumping up the muscle. Look at the way gymnasts look. Huge biceps, shoulders and chiselled abs. They are insanely strong with low amounts of body fat and the right muscle proportion. This is what gives them the buff look.

Note that gymnasts barely train with weights. All body weight movements. It’s because they have to gain the strength in order to exercise those movements like the planche, iron cross, Maltese etc. With strength comes muscle. To maximize this muscle again: you can do some volume work after this.

So the main takeaway here is: focus on strength and you will gain muscle faster than ever before with bodyweight training.

The key to progress in your workouts:
Regarding the iron cross training you only perform 3 -5 sets and that’s it. You will be able to maintain maximum intensity with barely any performance drop-off. You need to rest at least 2-3 minutes between sets otherwise, your fatigue will be drained like crazy. The rest is a vital part for an efficient workout.

The Strength Principle:

So you want to gain strength. How do you do it?

With each exercise you do you will focus on repetition just like the weights. Let’s take weight training as an example. To progress in the shoulder press, you would optimally train in the 4-6 rep range. You would need to do 3 sets of the same weight (let’s take 30kg) between 4 – 6 repetitions. In the first training, you would do 5,5,4 reps. That’s great. The next training you would pick the same weight and max it out, now you reach 6,6,6.

Now you’ve reached the 6 for 3 repetitions with the same weight it’s time to move up the weight to 32kg. Repeat the process until you can stack the weight again to 34kg and so on.

This method works like crazy and you can see progress literally every workout.

This is the same principle we put to use here in the iron cross training. With every progression you do, see it as if you are adding weight to the bar and staying between the 4-6 rep range. This way you will see progression every workout and you do it in a safe way.

Now enough of the talk, let’s move to the progressions.

The Progressions

A perfect and safe way to start out if you are in a gym is to use the cable machines. Fully take on the form of the iron cross and progress from there. Ideally, you would start out this way but of course, it’s not essential if you don’t have access to one.

The way to do it is to hang the pulleys all the way up the top. Set the weight (not too heavy obviously) and start to feel how it feels. Progress this exercise and keep your arms straight all the time during the exercise. The form is essential. I will be hammering on this a few times throughout this guide because it is so important.

Beginner level 1:
Now if you are a complete beginner and you have no experience what so ever with the rings, start here. If you are more advanced already you can skip this phase and proceed to the next movements.

In order to perform an iron cross, you need to be in control of the rings first, period. There’s no way around this.

Practice this by hanging the rings about waist height and try to carefully lean on them first. Lift your feet off the ground and try to hold yourself as still as possible for about 5 – 10 seconds. Focus on straight arms. In the beginning, this will be quite hard. The more often you do this, the better it will be. Master this as soon as possible. Elbows fully locked out.

You will notice, the more often you do this, the better you will become at it. This will go quite fast.

After you can hold yourself up there for about 20-30 seconds and you feel you are stable (not going anywhere with your hands) you can try to swing your upper body for a bit. Move your upper body back and forwards slowly while maintaining stability on the rings. I do want to emphasize on the following point: hold your arms straight at all time. Elbows locked.

Beginner level 2:
Once you’ve mastered the stability on the rings you can try some dips on the rings. If you can’t do any dips at all yet, do them on regular bars first. You should be pumping out 12-15 with ease on the bar.

If you can do about 6-8 dips on the rings you can move to the next progression. If you want you can do Russian dips. With your elbows out. This puts some more stress on your chest and prepares you for the next stages.

Beginner level 3:
Now like I said, in the beginning, we are going to focus on gaining the actual strength quickly by doing the movement as fast as possible but yet as safe as possible. So here we will be going into the position of the cross already but with support obviously.

Put your arms through the TRX cables or the rings so you have support around your elbows. You can put them as high as you like, though, make sure it’s not too uncomfortable. Now elevate your feet onto a support block. This can be a bench or a table or whatever. As long as your feet are off the ground so you can move downwards with your upper body.

Now you do this exercise until you master 3 sets of 6 reps. You can increase the load of this exercise by putting the support a bit towards your wrists so more strength is required.

Note: You only progress with the right form. Even a slight bend in the elbow is incorrect and you should retrain. Make sure to stick with the correct form to save yourself a lot of trouble (injuries and retraining).

Intermediate level 1:
Once you have mastered this exercise you want to do the above with only the rings or TRX cables but yet keep support on the bench with your feet. Try moving your feet all the way on the bench so the exercise becomes lighter. Because now you are going to do the exercise with the rings in your hands, you stress the tendons more. For this reason, caution is required. So start off with your feet supported a lot. Ideally under your hamstrings/knee pits. This way you have a lot of support and the exercise is easy to do.

Now you go down until you are in the position of the cross. Push yourself back up and stick with the 4 – 6 range.

Progress this exercise until you are leaning only on your toes on the bench. If you go a little bit further every time (increasing the load, just like the weight training example), you become stronger in this movement.

Do this until you’ve masters 3 x 6 again and progress to the next.

Intermediate level 2:
Now once you can do this effectively with support of your feet on the bench, try to let go of 1 foot and do the same. Proceed until you can effectively do 3 x 6 reps.

Intermediate level 3:
Now, it’s time to get up on those rings! Hang them up so you can go into the cross. Put your arms through the cables so you support your elbows and do the movement in the rep ranges like stated above. If this is still too hard for you, you can grab elastics. I love elastics. This is the perfect method to train properly and is the same as weight training as you can slowly increase the load but still safely perform the exercise.

Note: If any exercise is too hard you can always make use of the elastics to build it up. I recommend using different colours (different resistance strength) in order to progress your way up. This is a perfect way to systematically move your way up the chain. You can see progression much better this way. It’s not just guesswork, you actually know what you are doing.

Advanced level 1:
Awesome if you made it this far already. Let me tell you that if you came here, you are very close to mastering the iron cross. This time, you are going to use the elastics and use the regular grip for the cross. Make sure to grab the right resistance that allows you to do 4 – 6 reps. Move your way up by lowering the resistance. For example, you start out with black, blue and green. Once you are able to do 3 x 6 repetitions, you move up by removing the green one and work it again.

This way you slowly start to build your strength for the iron cross in a safe way. Ultimately you will be able to only use 1 elastic.

Advanced level 2:
Once you are at the 1 elastic level and you built up your way, it’s time to go into a different style of training.

This time, you will hold for 5 seconds and let yourself drop down. Get the lightest resistance you can get and repeat it for 3 times

Master level:
Now you should be able to safely perform the iron cross. Time to say goodbye to the elastics and fully perform the cross. If you still struggle with this one try to add the elastics again and move your way up progressively with this training philosophy in mind.

Hope this article helped you out in achieving your goal. If you have any questions or comments, don’t hesitate to leave one below and I’ll reply back to you soon.

Talk to you soon,

Maurice
Founder of Masters Of Bodyweight
Skyrocket City

What is the best way to learn how to do the handstand push up? If you are a total beginner
and you want to be able to pump out 15 reps, full range of motion. Check out this article.

If you look at a gymnast what is the first thing that you notice about their body? It’s most likely their biceps and shoulders. They have trained this mostly through bodyweight. So if you are able to pump out 15 full reps of handstand push-ups, you are likely to have some good shoulder development. Not only the development, but also the strength that comes with it. Which is beneficial for many other exercises.

Strong shoulders are rare in this world. Though it is a key sign of a well-developed physique. Strong shoulders showcase power and masculinity.

So what is the best way to build up this exercise? How to handstand push up the fastest way? A lot of people are stuck at a certain point and can’t get any more reps or they are stuck some other way. I’ll show you what you can do if you are stuck.

Let’s get into it directly.

If you are a complete beginner wanting to learn how to handstand push-up, you want to prepare your wrists. Obviously also, if you are more advanced, but especially if you are just starting out. Your hands need to adjust to the pressure on the joints. If you are in a handstand you should be aware that your full body weight is pressing down on your wrists in an extended position. This is a huge load they need to bare. So stretching and warming up is essential to prevent injuries.

I injured my wrists a lot in the beginning and this was because I felt a warming up was not needed. Learn from my mistake and please do warm up. It will save you a lot of trouble.

How to Warm Up the Wrists Properly

The best way to warm up is the gymnastic way. Get on your knees and put your wrists on the ground. Lean slightly forward until you feel pressure and stretch. Hold this for 15 seconds. Repeat it for 3 times.

Now do the same but put your hands inward. So fingers pointing at you:

Now put your hands on the outside part and press down a bit until you feel a stretch/pressure.

Repeat for 3 times, 15 seconds.

Now hold your hands and turn them fully each side. 20 seconds each side.

The Exercises

So what is the ultimate progression if you are a beginner?

1. Push Ups – Different variants

You should be able to pump out some push ups. If you can’t do this, work these first. Aim for at least 15 push ups with great posture.

How to do push ups with great posture? Check out my diamond push up guide for proper core activations and hand positioning.

Your hands should be underneath your chest.

If you can do push-ups, go for the diamond push ups. This way your triceps, upper chest and shoulder take more load. Great way to prepare for the actual handstand.

2. Handstand against the wall

This is a very important step to get right. You should be able to hold a handstand against the wall for 30 seconds, the right way.

What do I mean by the right way?

A lot of people hold their handstand against the wall like this:

Though you should be able to hold the handstand like this:

Note that my stomach is turned in and I have a slightly hollow body position. This is the position you work within the actual handstand push up. Your core is activated. If you are struggling with this, try it on the floor first.

Lay on your back on the floor and fully stretch yourself out. Now lift up your feet a little together with your arms. Flex your stomach slightly so you press your lower back in the ground. This is the position you should be able to hold properly. It looks like this:

If you are able to hold yourself the right way against the wall, try to fully extend your elbows for maximum muscle engagement. This way your shoulders get more work. You flex your shoulders in an isometric way (constantly flexed without the muscles getting any oxygen), which is the hardest form of contraction. A great way to start out.

You can do this exercise during the whole cycle. Even if you mastered the handstand push up, you can still practice this one. If you want to eventually do free handstand push ups you need the balance as well. So this is an essential exercise if you want to be able to balance yourself properly.

The next step in this regard would be to let your stomach face the wall. This way you force yourself in the slightly hollow position. Great for your nervous system to adjust the right muscle activation properly. When it comes to balance this is the part that is the most important. Letting your brain get used to the position you are in. Activating the right muscles at the right time. This is gained through repetition. Exercise this a lot and you will pick the fruits I promise you.

More on the free handstand in another article.

3. Pike push ups on ground

This variant you are changing your angle so you have more shoulder engagement which is what you want. It looks like this:

Aim for 6 – 10 reps before progression to the next one.

4. Elevated feet push ups

You can play with the height of this one. I recommend you aim for 1 meter in height. The higher you put your feet, the more shoulder and upper chest engagement you have. Aim for 6 – 10 repetitions before moving to the next one.

5. Pike push up, elevated feet

Now it becomes more fun. This is starting to look like an actual handstand push up, but with less weight. You basically are not lifting the weight of your legs this time. Great exercise to activate and train the right muscles. Also, aim for 6 – 10 reps.

Put your elbows more inwards instead of outwards. As this is the way you will be performing your handstand push up in the later stage.

6. Handstand push-up, negatives

Now you are going to do some negative handstand push ups. Try to go down in 6 seconds and put your feet back on the ground. Kick yourself back up and go again. build this up until you can do 8 negative repetitions for 3 reps.

7. Handstand push-ups

Now it’s time to try the actual handstand push ups, on the ground first. This means you cannot go full range of motion yet, but this part is essential in order for you to go full range of motion.

Put your back against the wall, straighten your legs and keep them next to each other. I recommend taking off your shoes and find a wall you can slide your feet up and down easily. This is much more comfortable then putting 1 foot up the wall and bouncing back and forth.

Build it up until you can do 3 sets of 6 – 10 repetitions.

8. Full range handstand push ups (parallel bars or blocks)

Now you are going to grab parallel bars or blocks so you can dip yourself further than on the ground (see picture). This is the hardest variant. If you can’t fully do this one yet, go 1 step back and try that with ankle weights.

If that still doesn’t work go and do this exercise with negatives for 6 reps. If you master this one, you will have some serious shoulder mass going on and look masculine and powerful.

Give it some time for each stage to fully build your handstand. If you have access to a gym you can make use of some supporting exercises like the lateral raise. If you plateau, the standing shoulder press works the same muscles as the handstand push up. Though with the handstand push up your core is differently involved. But you can try that one as an alternative if you have a sticking point.

So in summary, these are the stages from ultimate beginner to advanced:

1. Push ups – different variants (regular and diamond push up)
2. Handstand against the wall
3. Pike push ups on ground
4. Elevated feet push ups
5. Pike push up, elevated feet
6. Handstand push-ups, negatives
7. Handstand push-ups
8. Full range handstand push-ups

If you want to have the master level of the handstand push up you should be able to do 15 full range handstand push ups.

Remember to always warm up your wrists in the beginning. And the stage 2 I recommend doing after you are done with your main exercise.

Hope this guide helped you out and you start seeing some results quickly.

If you have any questions or you feel something is missing, feel free to leave a comment below and I’ll get back to you soon.

Cheers,

Maurice
Founder of Masters Of Bodyweight

Are you struggling with back pain from time to time? Maybe with radiation, maybe without. It could radiate from your lower back to your glutes or in your legs.

Or maybe you just want to build up a strong core to do great exercises. After all the core is the foundation of everything. In this guide I will show you the perfect core strengthening exercises – back pain will be history soon.

You might be feeling:

• A stiff back
• Soreness lower back region
• Burning/annoying pain that never really goes away
• Pain that sometime is worse than other times and you don’t know why

If that is you, most likely you have a weak core. That doesn’t necessarily mean you have weak abdominals. Your core is more than that.

You core exists out of:

• Lower back
• Abdominals (Rectus abdominus and your oblique’s)
• Glute muscles
• Intrinsic muscles that stabilize your spine (transverse abdominus and multifidus)

The last one is often overlooked. Maybe you have never heard of them before. Though these are the most important muscles you need to activate in order to get rid of your back pain. This guide will discuss how to activate the muscles the right way and give you core strengthening exercises for back pain. This is what I use most in my practice as a physiotherapist. Both with the world top of sports and regular people struggling with back pain. It’s the exact same phenomenon in both categories. How crazy is that.

You might think that people who practice sport on the highest level have an iron core. Though this is a big illusion and not true. If I train a new team on rugby for example we often test them on specific exercises like the squat, deadlift, plank, bridge etc. Basic exercises but enough for us to see where their weak links are.

Most of the time, nearly in every player the core is the weakest link. It’s crazy. After training it for 4-6 weeks they see instant gains in the gym and in their sport. Basically you ‘level up’. Only because of your core. Your foundation. 

So you want to feel pain free again or you just want an iron core. You need a basic structure. A foundation to build upon.

Imagine building a house. If the ground on which the house is build is not completely straight but crooked but you do build the house on it anyway, that’s not going to be good. Imagine what happens over time. Same goes with your core. You need the right muscle activation to stabilize your back. I’m referring to your internal core muscles (transverse abdominus and multifidus). Then you need them to work together with the outer muscles, like the lower back (quadratus lumborum and the erector spinae), obliques and rectus abdominus (abdominals).

When the foundation is solid (inner core muscles), you can safely build up your core and it will last. The back pain will be gone and you significantly decrease your chances of getting back pain soon again.

What often happens if you have back pain because your outer muscles take over the function of your intrinsic muscles. Because the intrinsic muscles are not activated properly and lack strength, the outer muscles take over. Now why is this a problem?

The intrinsic muscles have a much higher endurance than your outer muscles
and are basically build to stabilizer your spine. Your spine NEEDS stabilization. So if the intrinsic muscles do not work properly, as smart as your body is, it will find out another way. It does this by letting the outer muscles stabilize your spine. Now the outer muscles are built for movement. Of course they have a secondary function of stabilizing your spine, but mostly they are their so you can do movements, like bending and extending your back.

When these muscles take over the function of the intrinsic muscles, they fatigue very quickly because they are not built to stabilizer your spine. They do not have an endurance like the intrinsic muscles. So they get overused. You see the problem here? This causes pain and you enter a vicious circle.

The Solution

 If you don’t have back pain and you just want a good core, the same principles apply. If you master this, you are ahead of 98% of the competition, guaranteed. Just look around in your gym where they do exercises that involves your core (which is basically all movements). They lack the proper core strength and proper muscle activation and sooner or later they are going to snap something up but they don’t know why. The sad thing is they could have prevented it.

So what are the advantages of a good, solid core:

• Rarely experience back pain ever again
• Get instantly stronger in most exercises
• Get solid six pack abs (if you have low body fat)

Basically safe yourself a huge load of trouble and at the same time gain huge benefits. Win-win is what we call this. It only costs a little bit of effort. But if you ask me it’s more than worth it.

Let’s get into the exercises.

The Core Strengthening Exercises: Back Pain Killer and Iron Core Builder

An easy test to see if you have some activation at all is the pelvic tilt. This means the ability to tilt your pelvic forward and backward (which primarily is done by the inner core muscles).

Lay on the floor or on a mat and see if you can flatten your lower back flat to the ground by compressing your abdominals slightly, like the following picture:

Try to slide your hand underneath your lower back. This must NOT be possible. If you can somehow slide your hand underneath your back, you know you are not activating the proper core muscles and so there is no proper core activation like the following picture:

My hand is able to slide underneath and as you can see I have an arch in my lower back.
Note: Most people can’t do this simple exercise. Consequences are mentioned above.

So now you know how the pelvic tilt works it’s time to put it into practice.

The Exercises

• Back extension (not like you know it, see detailed description below)
• Seated row (adjusted as well)
• Side ab machine (adjusted as well)
• Dumbbell side bends
• Ab crunches on bosu with ball (see detailed description)

This is the magic formula for most of my patients that suffer from back pain. If you understand these exercises and you do them consistently for about 4 – 6 weeks, you will notice a huge difference.

The exercises the way I’m going to explain them to you allow you to gain back control over your intrinsic core muscles and let them work together with your outer muscles. This is what you want. Your central nervous system needs to adjust to this pattern and this takes some time. Also because this is strength training, it takes at least 4 weeks before you notice a significant difference.
Generally, before the first effects of strength training kick in is after about 4 weeks.

1. Back extension

You are going to perform this exercise not the way you know it. You probably are used to just bouncing back and forth. Though not this time.

Start out in the basic beginning position with your hands crossed across your shoulders:

Now you start to slowly move down, but you start from the top of your vertebra (the neck), rolling vertebra after vertebra, all the way down to the last vertebra in your lower back. Start with your neck first, chin on your chest

Now your shoulders. Protract your shoulders (push them forward so you hollow your upper back)

Now pull your belly in and bend your lower back all the way down

Now you go back up and start at the lower back. Maintain the hollow position you are in and roll up vertebra after vertebra. Lower back first, pull your shoulders backward second and after that your neck. Don’t over extend your neck at the end but go back to a neutral position.

Try to build up to 3 sets of 12 repetitions. Control the exercise. Don’t let it control you. That means do it slowly.

2. Seated Row

You are going to not focus on the weight that’s on it but instead focus on your posture. Sit up as straight as you can with a natural spine position. For your feeling you must over- exaggerate. This will feel weird at first because you are not used to it.

Now throughout the movement you maintain this position without moving forward or backward. No change in position may occur. Pull the weight towards you and back again:

3 sets of 12 repetitions. Don’t set the weight too low, but set it at a weight so you can maintain a steady core and so there is no need to compensate by getting momentum from your lower back.

3. Side Abdominal Machine

On this one you are going to sit up straight just like the back row machine. It’s easy to slack with this exercise, the majority of people do this. Though it is essential with this exercise to keep your posture straight, don’t be afraid to slightly exaggerate for your feeling. You will get used to this.

With this exercise you target mainly your oblique’s (side abs). By having a straight posture during the whole exercise you force your central nervous system to let your oblique’s and intrinsic muscles work together. Which is what you want. 3 sets of 12 reps each side. Don’t grab a weight that’s too heavy. This is not about strength, it’s about the right muscle activation.

4. Dumbbell Side Bends

Grab a weight not too heavy, stand up straight. Ideally in front of a mirror so you can see your performance and do it the right way. Then hold the weight in your right arm first and bend the right way. Do not ben your shoulder slightly forward or backward. This causes a rotation in your lower back which is not what you want. Let the dumbbell move down your leg up until the height of your knee approximately.

Move back up straight and repeat both sides 12 x for 3 sets.

5. Ab Crunches on bosu with ball

Grab a ball or a bosu ball and lay on it with your lower back.

Throw the ball in a trampoline or to someone else helping you, and catch it above your head. Go backward and all the way until you almost touch the ground. Almost, but not fully. This is a great exercise for isolating your abdominals.

Try playing with the weight of the ball you throw and ideally aim for 15 repetitions for 3 sets.

If you don’t have access to a trampoline or you can’t do it with someone else, you can throw it against the wall and catch it or hold the ball and go back and forth.

This is the beginning routine I 90% of the time use as a physiotherapist and it truly works magic. These complaints are very common and often times a weak core is a huge part of the problem. If you master this, let’s say after about 6 weeks, you should be experiencing some great results.

Also if you want to use this as a sports person this is an absolute must to master before expanding to harder exercises. If you are into the body weight training a good core is essential. Especially if you want to pump out some dragon flies, if you want to master the planche, human flag, back lever, basically all exercises. Your core is the foundation you build upon. So get this right and I promise you, you will be ahead of 99% of the competition.

Hope this article helped you out and you start putting it into practice.

Please leave a comment below and let me know what you think. Also if you have any questions don’t hesitate to ask and I will get back to you very soon.

Cheers,

Maurice
Founder of Masters Of Bodyweight