THE WHAT:
We take an 'in-focus' look at a fundamental straight-arm scapular-strength (SASS) exercise which forms the foundation of many upper body-weight movements. As well as UNIFYING strength, it mobilises & builds scapular mobility and develops coordination in its patterning.

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THE WHAT (SCAPULAR-PUSHUP):
An upper-body mobilization, neuro-muscular & strength-development context form which expresses straight-arm scapular/strength (SAS/S), in horizontal pushing.

Structurally, it represents and practices a global "hollow" of the body (slight flexion from head-to-toes, lik...

THE WHAT:
Bringing attention to a subtle, yet significant, additional-intention which maximally "unifies" the strength of the upper-body "hollow" structure for transferability to the straight-arm 'Scapular-pushup' and 'Planche' variations, as well as bent-arm pushing such as the 'Protract-/Pike p...

THE WHAT:
Contexts for developing an understanding of floor-based unilateral pushing in the horizontal plane. Focus is on differentiation between ROTATIONAL (RO) and ANTI-ROTATIONAL (AR) intention. Whilst the former, 'RO', is more efficient (it allows for & works with the body's natural tendency ...

THE WHAT:
Contexts for developing unilateral pushing mechanics, patterning, and capacity using the more unstable modality of the gymnastics rings. These exercises are all characterised as ANTI-rotational (AR) patterns, requiring a sustained effort to keep the shoulders & hips in horizontal alignm...

THE WHAT:
A fundamental straight-arm shoulder-extension context for mobility, strength, and structural-balance development (i.e. to "balance out" overhead pushing/shoulder-flexion contexts).

Whilst the fundamental bilateral context (i.e. both hands & feet on the ground) helps to diagnose, develo...

THE WHAT & HOW:
The 'AG ('Artistic gymnastics') support' position allows for the development of strength to PULL and support oneself in the ranges of shoulder-extension. This is as opposed to the more passive range which is develop in shoulder-extension contexts, such as the 'German hang' positio...

THE WHAT:
Beginning with a fundamental, vertical-support position we develop straight-arm scapular-strength (SASS) in coordination with the global "hollow" structure. This structure is integral to nearly all bodyweight strength work, no matter straight-arm or bent-arm, nor the orientation of the ...

THE WHAT & HOW:
These progressive 'shoulder-loading' variations are used to condition & strengthen the anterior shoulders & upper-back muscles, as well as hip-flexion & the abdominal "crunch" toward maximising 'compression' potential (the ACTIVE forward-folding strength compressing the upper-body...

THE WHAT & HOW:
'THE L-SIT' represents another fundamental bodyweight-strength (BWS) form whereby the load of the body in its entirety is held off of the floor. That it begins in a seated position and utilises a scapular pushing mechanic with much greater "real-world" application than other BWS f...

THE WHAT:
Developing these two fundamental SAS/S forms on the low-parallettes (or optionally high 'Parallel-bars') is essentially just a shift of modality from floor, to bar-support.

Despite this apparently small difference, it can affect execution quite significantly depending on the individual...

THE WHAT:
Fundamental 'Ring-support' variations & progressions for developing stability & straight-arm strength in a vertical push context on the gymnastics rings.

As well as developing structural awareness (namely of the slightly PROTRACTED and HOLLOWED local & global form) and accustoming to t...

THE WHAT:
An integrated straddle-compression (i.e. active lifting of the extended legs) and straight-arm scapular-strength (SASS) drill in the context of vertical pushing. Ultimately, these two aspects integrate into a fundamental isometric form which both serves for strength-conditioning and 'ac...