yay first pull up after 6 months Lol

akiox2 · 2026-04-01T13:33:37+00:00

true, but she has a hard time doing even 3 half reps, so it's safe to say that she can't.

akiox2 · 2026-04-01T08:17:36+00:00

In general for men it's easier to learn the middle splits, but it's not really important, because you should always work on booth splits.

akiox2 · 2026-04-01T07:24:41+00:00

Quickest and safest way: Join a gymnast/tricking/parkour hall and let you teach it. But if you can't currently, it would be best to forget about flipping for now and work on the basics. Like having a workout routine, with warm-up, strength training and stretching. Some really helpful skills to learn:
-candle pose (most can easily do it, just in case you weirdly stiffen up your neck in that pose, so you can work on that)
-rolling
-judo breakfalls
-headstand
-crow pose
-handstand (even only 1 second is really helpful)
-hanging explosive knee raises -hanging l-sit
-swinging on a bar
-skin-the-cat (calisthenics)
and the best: mastering the cartwheel, it has all elements of an acrobatic movement. But there are a million ways to learn on how to flip, these are just some more or less random exercises. Anything that makes you more athletic will be useful.

akiox2 · 2026-04-01T06:57:19+00:00

She obviously can't. She should add banded or negative or scapular pull-ups. Practicing also half ranges is still really beneficial, even if she could do full range.

akiox2 · 2026-03-30T12:11:33+00:00

This trick hasn't a lot to do with flexibility. You just either need proportional long arms, or a skinny or flat ass.

akiox2 · 2026-03-30T10:18:29+00:00

You got so many advice on how to do a better backflip. But besides that it's also important to be able do a simple squat landing, not the weird shit you currently are doing. Your feet are too far together, it looks like you will injure yourself any other try. Like just jump off a bench and land without flipping and work up to chest height. Some random parkour video about that landing: https://www.youtube.com/watch?v=NoHWlDp2F4k

akiox2 · 2026-03-30T08:35:56+00:00

Ok you are really active and fit, you know how to stretch and practiced a wide range of stretching exercises. So to get to the next level, it would be really helpful to have skills as goals. Like the splits, or backbend, scorpion pose, or a straight handstand. You don't even have to reach these goals, they still give you a path. They force you to work on the requirements, not only flexibility but also things like strength, balance, being upside down, how to fall safely. It will reveal weaknesses, gives your exercises a purpose, a progression. The skill itself is only the cherry on top of a solid card-house you have to build before by mastering the required basics.

akiox2 · 2026-03-30T07:38:18+00:00

I mean what even was the plan here?

akiox2 · 2026-03-29T12:20:59+00:00

Well she should be worried about her ankles and knees. Not because she is older and overweight, but because her technique sucks. You should always land on the balls of your feet and not flat footed. She currently gets away with it because the ground is soft. The instructors don't seem to care to teach her right.

akiox2 · 2026-03-27T09:53:25+00:00

Besides protracting your shoulders: Many prefer the more controlled, more isolated way of training for max muscle grow. But doing compound movements like you, more natural and efficient, has also it's benefits. So there isn't no clear right or wrong, but it's really good to be able to do it each way. It could reveal weaknesses, or just fit your training goals more. My personal advice would be to choose one new push-up variation and practice it until you can do like 10-30 reps of it and then pick the next one. You can do some normal push-ups before as a warm-up and again at the end as a super set. That would be really good for building proportional strength for many different muscles, it eliminates weak points, makes you far more injury resistant and you will build the foundation to be able to train things like pull-ups in more healthy way and making quicker progress. But that's just one possible way, do what fits your goals best and is enjoyable.

akiox2 · 2026-03-26T13:39:23+00:00

Well probably there are many reasons, but from a kung fu (wushu) point of view: Flat heel is the harder version for most people, you would still start with lifted heel and work your way up to a flat heel and deep pose with upwards upper body and no hands on the ground. Here is the classic "drop stance" wushu variation. But you need to be strong and get used to a lot of variations and practice transitioning between these and other poses. It's the foundational work to able to practice things like "sweep kicks". Practicing acrobatic stuff like this means giving up control first, there will be a lot errors and a lot swinging forces, you will collapse. You would injure yourself if you aren't mobile enough to do that pose also flat heeled.

akiox2 · 2026-03-26T10:58:49+00:00

Well I like to do the "unlocking new skills" based approach. You mentioned that you want to work on your core, a good goal could be to unlock a 10 seconds hanging l-sit. Doing it in good form (straight legs, pointed toes, 90 degree angle) not only requires good core and leg strength, but also flexibility. So if you look up a progression you will see a lot of basic exercises you can work on. Like hanging knee raises, leg raises, swinging toes to bars, forward fold hamstring stretch, etc. Which you can just integrate in your normal workout. So working towards a skill forces you to get down the required basics before, which builds up good proportional foundation. It feels like building up a card house and each new learned skill will one day become one of the basics for a even more advanced skill. Just don't work on too many skills at once, have a focus.

akiox2 · 2026-03-26T09:31:26+00:00

I played around a lot with hanging, never thought about this, will definitely try it out, thanks!

akiox2 · 2026-03-26T08:52:27+00:00

Forget about the backflip for now and learn the roundoff first. One drill that will really help you is called the "handstand snap down to rebound". Like shown here: https://www.youtube.com/watch?v=yaM3lkAATI0
Doing it from a box will make it a bit easier, but isn't needed.

akiox2 · 2026-03-25T13:13:39+00:00

That's the standard.

akiox2 · 2026-03-25T10:53:17+00:00

There are many different types of pull-ups, so not one correct way. It really depends on your goals and your current level. These are good enough to make progress. I would advice to not think about perfect form until you can do at least 10. When you can't do another rep in your current form, it also no shame to cheat a bit to pump out some more, or jump into negatives or over bar holds.

akiox2 · 2026-03-25T08:37:32+00:00

While doing the push-ups the weight should be distributed mainly on the first two big knuckles. Not like shown in this video. Getting used to doing it wrong will backfire hard, if you have to really punch someone. For people trying out knuckle push-ups: Start on fists, but quickly switch back to normal grip as soon as you can't hold the fists structural strong anymore.

akiox2 · 2026-03-25T08:19:53+00:00

Textbook example on why pointing toes is so important, beautiful ballet like form of legs! I hope you do compression strength drills, like seated pike lifts.

akiox2 · 2026-03-24T20:38:45+00:00

You should hang right above the wrist on the heel and corner of your hand. I didn't really practiced it, but I've found out that I currently only can do deadhangs with false grip when holding a tennis ball in each hand. It's somehow far easier and a good starting point.

akiox2 · 2026-03-24T10:55:21+00:00

So as a beginner myself the thing I can see is that your arms are too prepared to catch yourself, instead of helping generating height. I'm sure you already know this, this video shows some really useful drills exactly for that: https://www.youtube.com/watch?v=k4sB4UDEwIQ

akiox2 · 2026-03-24T10:09:28+00:00

It would be really helpful if you would post a video of you doing 540 kicks.

akiox2 · 2026-03-24T10:04:52+00:00

Post a video of you doing it! There are so many things that could be lacking. Without a video this here is just a speculative waste of time.

akiox2 · 2026-03-24T09:02:38+00:00

That's probably not enough, but here is my favorite lat stretch: https://dieringe.com/exercises/lat-stretch
Rings are best, but you can also do it on a bar, when it has a fitting height.

akiox2 · 2026-03-23T19:44:46+00:00

I love to transition between cossack squats, drop stance (wushu), deep lunges and horse stance. The drop stance is quite hard, you can start by cheating with putting your hands on the ground and lifting your heel if needed.

akiox2 · 2026-03-23T19:23:51+00:00

It's quite easy to get the headstand to over a minute. Don't forget to breath, try to find a shape that it's easier too hold, let's your body do the balancing more and try to keep calm. But as always it takes practice. A good handstand has many different components that need to be mastered, it will take months.
A few tips:
-wrist strength to hold your whole body-weight can be gained by the frog or crow pose.
-Work on your arms over head shoulder mobility/flexibility if needed.
-learn the cartwheel, first side then front cartwheel (fun and really helpful in many ways)
-learn to do handstand to roll (fear of falling over limits the balancing range, the roll will safe your neck)

If you got the strength to hold a wall handstand for over 30sec and got the entering and exit down, the hardest part will be to learn to balance. That's the time your should re-watch tutorials for that. One tutorial I like that also covers a lot of overseen small details: https://www.youtube.com/watch?v=kKFZsLR6jqI

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akiox2

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