BAS push (vertical)
Bent-arm strength (BAS) pushing in the vertical-plane allows for TWO DIRECTIONS of force-production: DOWNWARD, from a “support” position (i.e. bodyweight supported in the hands on rings, boxes, bars…), and OVERHEAD, with the body maintained in an inverted position. Whilst this then calls for two different pushing structures, the form-points and mechanics for optimal execution are largely, and conveniently, the same.
Namely, they are all built, and rely, upon the strength & integrity of the upper-body “hollow”, the predominantly scapular-PROTRACTED form learnt in humble beginnings of the SASS ‘Scapular-pushup’. This is sustained throughout ALL developmental bent AND straight-arm pushing contexts, as it is on this which the greater GLOBAL (i.e. whole-body)-form ultimately extends from and relies. Further to being intrinsic to structural-integrity, it also allows for greater force-production and transfer for moving the body vertically in space.
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Fundamental 'P-bar' dips development
THE WHAT:
Progressive development for the fundamental 'Dips' vertical-pushing mechanic, using parallel-bars. When bars are not available, 2x plyo-boxes can also be used (place the fingers over the front EDGE of the box to reduce wrist-compression in extension). In the worst-case home-scenario, th... -
Ring-dip eccentric
THE WHAT:
I promote a particular form for the ring dip. It's one in which the shoulders finish close to the hands/rings in the bottom position, reducing the range required to pass between the muscle-up (MU) transition into the bottom of the dip, and ultimately up & away (to a nice lockout).LEAR...
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Fundamental 'Ring-dips'
THE WHAT:
Vertical bent-arm strength pushing on the rings performed in such a way as to facilitate progression to the rings 'Muscle-up'. These key differences are highlighted in the video & description of the 'Ring-dip eccentric', as well as learn in the stable 'P-bars/plyo-boxes' variation.The...
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The Bent-arm Stand (BASt)
THE WHAT:
The 'Bent-arm Stand' is a bodyweight, bent-arm isometric form held in an inverted position, making it an overhead, vertical-pushing context. Practicing this form both requires and develops an embodied understanding of optimal local & global structure, as well as fundamental pushing mech... -
Protracted Pike-pushup (PPPu)
THE WHAT:
The 'Protracted pike-pushup' is an OVERHEAD, bent-arm, bodyweight-pushing context. As with its isometric counterpart, the 'Bent-arm stand', the form of PPPu is built around an unmoving, central "platform" (a protracted upper-body "hollow" above the two supports of your bent-arm structur... -
'L-sit' to 'Elevated bent-arm stand' (isolated & integrated)
THE WHAT:
An integration of SAS (straight-arm-strength) in the fundamental 'L-sit' form and BAS (bent-arm strength) in a progression for the 'Bent-arm stand'. In bringing these movements together, focus is on developing the optimal mechanics & patterning to bring them together through a seamless ... -
Rings bent-arm support
THE WHAT & HOW:
Taking the 'bent-arm support' from stable elevation to the unstable rings requires transferability of form, position, and mechanics whilst maintaining integrity of structure with additional "noise" added to the context (i.e. the instability).Whilst the general cues related to th...
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Weighted chinup & dips
THE WHAT & HOW:
Developing the 'raw-strength' of fundamental vertical-pushing & pulling by adding an external load. These contexts are valuable for those who, having ALREADY developed their fundamental bodyweight 'Chinup' and 'Dip' to an easily attainable 5x 5 level (5 reps of 5 repetitions, on b... -
'Korean-dips' (rings & bar)
THE WHAT:
Two 'ring-dip' variations in which a 'rings turned-out' (RTO) or SUPINATED grip on a straight bar, greater intention for forward-lean & more "open" elbow-angle are practiced.Such a position of effectively UNfavourable leverage (i.e. 'mechanical DISadvantage') looks toward conditioning...
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P-bars conditioning dropset (BAS/SAS push)
THE WHAT & HOW:
An advanced conditioning context which initially requires a strong baseline capacity with the isolated forms for it to be a worthwhile context of practice.As the first and most difficult strength form - the 'Deficit tuck-planche pushup' - is a HORIZONTAL-pushing context of prac...
