You’ve probably heard this a thousand times: “Just squeeze your core.” Planche. Front lever. Back lever. Human flag. Even pull-ups. Sounds right… but it’s actually wrong. After coaching hundreds of athletes (and coming from a gymnastics background), here’s the truth 👇 🧠 Why “squeeze your abs” doesn’t work Try this right now. Stand up. Touch your toes. Now “squeeze your abs” as hard as you can… You can still bend forward. So clearly, squeezing your abs does NOT lock your body into position. That means abs alone are NOT what keeps you tight in skills. 🔑 The real secret: posterior chain control What actually keeps your body tight is your posterior chain: • Glutes • Hamstrings • Lower back This is what locks your body into a single, solid unit. Try this test 👇 Squeeze your glutes HARD. Now try to bend forward. You won’t get very far. That’s the difference. This is what actually keeps your body straight in skills. 🤸 Why this matters for calisthenics skills Let’s use the planche. If your shoulders move but your hips lag behind… You lose kinetic energy. The lever gets harder. The skill feels impossible. Same thing with: • Dragon flag • Handstand • Human flag You want your entire body to move as ONE unit. Loose hips = energy leaks. Tight posterior chain = efficiency. 🧍 Handstand example (this is where people get confused) People think squeezing abs creates a straight handstand. What actually happens: • Abs bring ribs down (positioning) • Glutes + hips keep the line straight “Squeezing your core” is NOT the action. It’s a byproduct of being in the right position. You don’t squeeze to get aligned. You align — and then the core turns on. 🛠️ Best exercises to fix this You don’t need fancy drills. Back extensions Pause at the top. Feel the glutes lock the body in. Superman holds Bodyweight is enough. Add weight if needed. Glute bridges Hold the top. If you feel your hips locking in, you’re doing it right. Dragon flags Not just abs. Think hips open, body moving as one piece.

A lot of calisthenics skills involve hanging. Front lever. Back lever. Human flag. Muscle-ups. Pull-ups. Swings. So naturally people ask… “Should I train grip?” Short answer 👉 usually no. Long answer 👉 sometimes yes — for very specific reasons. Let’s break it down. 🤔 Why grip usually isn’t the problem For most bar skills, grip is NOT what fails first. It’s usually the bigger muscles: • Back • Shoulders • Core That’s why just crushing grip all the time doesn’t magically fix pull-ups or muscle-ups. So if your goal is ONLY pull-ups or levers… You probably don’t need dedicated grip work. 🧠 So when SHOULD you train grip? There are really only three good reasons 👇 1️⃣ You want hanging-based skills Things like: • Bar swings • Monkey bars • 180s / 360s • Ninja-style movement If you want real body control while hanging, grip matters. 2️⃣ Grip is the hidden limiter Some people fail skills early because: • Grip gives out first • They can’t stay on the bar long enough • They panic when fatigue hits If your body has strength but your hands quit — grip training helps. 3️⃣ You want better pulling range (muscle-up prep) Most pull-up struggles happen at the TOP. Chin above bar. Chest to bar. If you’re going to hang anyway… Why not train that top position? 💪 How to train grip (the right way) Treat it like any other muscle. Option 1️⃣ Strength-focused hangs Hang as hard as possible. • One-arm hangs • Added weight • Fingertip emphasis If you can hang longer than ~30 seconds, it’s too easy. Option 2️⃣ Micro-hangs (circuits) Think: • 5 sec hang • 10 sec rest • Repeat 4–6 times That’s one set. Both work. Pick one. 🔥 Bonus: Grip + pull-up carryover Instead of JUST dead hanging, do this 👇 Hold the bar at the top (chin over bar). Then slowly drop into a dead hang. Now you’re training: • Grip • Upper pull strength • Muscle-up range Way more efficient. 🌀 Why swinging changes everything Swinging increases load on: • Grip • Shoulders • Core Side-to-side swings → bar swings → spins.

First things first… 👏 Huge congrats to everyone who showed up for Week 1. Whether you trained 1 minute or 30 minutes, daily contact with a skill is a BIG win. Week 1 wasn’t about perfection. It was about showing up, building the habit, and proving to yourself you can stay consistent. Now let’s roll into Week 2. — 🧠 Quick Reflection (Post This 👇) Before choosing your next step, take a moment and comment below with: • One thing you were proud of from last week • Did daily practice feel easier by the end of the week? • Did consistency improve your confidence, control, or awareness? No judgment. No overthinking. Just honesty. This reflection is part of the progress. — 🔁 Week 2: Stay the Course or Switch It Up For Week 2, you have two solid options: Option 1️⃣ — Keep the same skill • Double down • Go a little deeper • Same skill, better quality • Same skill, slightly harder progression Option 2️⃣ — Choose a new skill • Fresh focus • New stimulus • Apply the consistency habit to something new Both are wins. There is no “better” choice — only the one that fits YOU right now. — 🛠️ How Week 2 Works Same rules as last week 👇 • Pick ONE skill • Work on it every day this week • 1 minute counts • 30 minutes counts • Showing up counts Post what you did here 📝 Want feedback? Film it 🎥 or describe it clearly. The more you share, the more I can help. — 🤸‍♂️ Skill Ideas (If You’re Unsure) Strength or skill-based options • Handstand or handstand drills • Pull ups or chin ups • L-sit, tuck holds, or leg raises • Muscle-up progressions • Crow pose or elbow lever Movement & mobility options • Animal flow or locomotion • Deep squat work • Hanging, shoulder health, or mobility If you’re stuck, just comment “help me choose” and I’ll guide you. — 💬 What to Do Now Comment below with: • What you were proud of from Week 1 • Whether you’re keeping the same skill OR switching • The ONE skill you’re committing to for Week 2 Consistency is already working. Let’s build on it 🔥

Follow a terrible attempt for a L-sit assisted... I couldn't hold more in all of those attempts as I had cramp in my thigh 🤣🤣 and I'm not in a corect position

The L-sit looks simple. But if you’ve ever tried it, you already know how deceiving it is. The good news is this. You are not far away. In fact, you are only three real steps away from your first L-sit. Most people just work on the wrong ones. The L-sit requires three things. Core strength. Pushing strength. And flexibility. Most tutorials talk about two of them. Very few talk about the third one that actually stops most people. Let’s clear this up. First is flexibility, and this is the one almost everyone ignores. If you cannot touch your toes while standing, the L-sit will feel impossible. Not because you are weak, but because your muscles are already maxed out in a shortened position. The L-sit puts you in a seated “chair” shape. If your hamstrings and calves are tight, your body has no room to express strength. If this is you, you need consistent toe-touch stretching. 30 seconds to 1 minute. Most days of the week. Adding light weight or gentle pressure actually helps here. Fix this, and the L-sit suddenly feels realistic. Second is pushing strength. You must be able to push your body away from the floor and keep your shoulders pressed down. That means creating space between your ears and your shoulders. Most people already have this strength. An easy test is pushing on dip bars, parallettes, or even sturdy objects at home and lifting your hips off the ground. If you can hold yourself up with locked arms and active shoulders, you’re good. If not, simple push-up variations where your feet assist are more than enough to build this. Third is core strength, specifically leg-raising strength. If you can lift your legs in a leg raise, you are strong enough for an L-sit. If not, that’s okay. This is where progressions matter. You can start with tucked leg raises. Then negatives where you lower from straight legs into a tuck. You can do these on the floor, on dip bars, or hanging from a bar. Once you can lift your legs with control, the strength requirement is no longer the issue.