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The diligence of how you positively condition yourself tends to intimidate others. More often than not, it leads them to believe what they want, and to say what they want, in order to negatively tear you down. To passively plant seeds of why something you're doing won't work, or how it will cause you harm. However, that is okay. For most people do not know what it is to move, yet alone what it is to love, anyways. _____ @strengthwraps. @rubberbanditz. @barstarzz. @imuscleup. Song: Audiobinger - "Shell Shock" . . . . . . . . #backleverpullups #backleverstandup #backlever #pullups #freestyle #360 #muscleup #fronthipcircle #muscleups #kneegiant #hefesto #bicepcurls #australianpullups #strength #strong #muscles #beast #beastmode #fitness #fit #fitspo #exercise #workout #bestoftheday #videooftheday #strengthwraps #barstarzz #imuscleup #justgetmoving #calisthenics

☝🏽⏳🌃One more time for 2018, on a random assed trip to @musclebeachsouthbeach in #miami for #newyears/#newyearseve. I did this cold, with no warm up, in dress pants, on these slippery assed bars. _____ 📽Shout out to my Mother for recording me. @imuscleup. @myequilibria. . . . . . . . . #strong #strength #muscles #muscleup #fronthipcircle #muscleup360 #reversepullover #hefesto #kneegiant #180regrab #frontlever #backlever #flyaway #ironcross #backleverstandup #night #musclebeach #miamibeach #southbeach #beast #beastmode #bestoftheday #videooftheday #barstarzz #imuscleup #justgetmoving #calisthenics

🕶🌤It was such a beautiful day outside today. Weather, Sun, wind, everything was perfect. As for my first set of #freestyle practice however, it was anything but, haha. Granted I had nothing planned, and moves come to me a split second after one is thrown, but man I brainfarted so hard on this lmao. That and my arms/body felt heavier than usual. But I loved every moment of it. By the time I did get back online so to speak, I was tired, and a bit pooped to fully follow through on my third. All in all, it was a good final workout on the bar for this year. _____ @strengthwraps. @barstarzz. @imuscleup. Song: @iksonofficial - "Discovery" . . . . . . . . #neckhang #fronthipcircle #frontlever #pullover #planche #straddleplanche #skinthecat #backlever #onearmbacklever #backleverstandup #reversepullover #hefesto #kneegiant #muscleup360 #180regrab #strength #strong #muscles #beast #beastmode #fitness #bestoftheday #videooftheday #strengthwraps #barstarzz #imuscleup #justgetmoving #streetworkout #calisthenics

💪🏽🗣Sometimes my arms flex about me behind my back. _____ 📸 @richroysterr. @istreamlinephotography. @kengurupro.us. @ufcl_sports. @fibo_usa. @barstarzz. @imuscleup. . . . . . . . . #backleverstandup #arms #back #bars #ufcl #fibo #fibousa #fibofitexpo #orlando #florida #orlandoflorida #flex #fitspo #muscles #photo #photograpghy #bestoftheday #picoftheday #beast #fitness #kengurupro #barstarzz #imuscleup #justgetmoving #calisthenics

Andrei Alin
(@andreialin_sw)

1969-12-31 16:00:00

🤔 Which one is better? My 1st set or my 4th? 🙈I couldn't hold a planche for the life of me today. Anyways, 👇🏽 Please let me know below in the comments!! _____ @strengthwraps. @barstarzz. @imuscleup. Song: Yung Kartz - "Forget Me" . . . . . . . . #flow #freestyle #practice #strength #dynamics #exercise #workout #outdoors #fitness #strong #ironneck #onearmmuscleup #muscleup #muscleup360 #reversepullover #backlever #hefesto #kneegiant #backleverstandup #180regrab #dip #beast #beastmode #bestoftheday #videooftheday #strengthwraps #barstarzz #imuscleup #justgetmoving #calisthenics

💪🏽🌞 A fatigued flow after 20 Muscle-Ups on this nice and sunny day. _____ 📽 @amanimuhammad. @uflpro. @menshealthmag. @strengthwraps. @barstarzz. @imuscleup. Song: @llordofficialmusic 🕴🏻🧤👑#michaeljackson - "Beat It (Drill Remix) . . . . . . . . #reversepullover #hefesto #straddleplanche #frontlever #backlever #kneegiant #muscleup360 #180regrab #skinthecat #pullups #backleverstandup #static #strength #strong #muscles #beast #beastmode #fitness #fit #abs #core #shredded #bestoftheday #videooftheday #strengthwraps #barstarzz #imuscleup #justgetmoving #calisthenics

(Pt.3/4) My allotted 1-minute run, during the 2nd round of this years #miami @Barstarzz #pullupjam #freestyle competition. I was pretty bummed that for the second time in a row, my #entradadeangel failed. No matter how much I tightly gripped the bar, or slowed the move down, the bars were just too slippery - 😭 even with chalk. Last time I did that move on these bars, I had to do a slight kip/readjustment with my hands. And while I briefly thought to do so here, I ultimately decided against it, as it takes away from the aesthetics of the move in my opinion. I plan on working hard to not make this an issue, for similar surfaces in the future. Also, I wish I felt a bit more during this round! I found myself thinking too much in the middle of this run (apologies for no shirt rip this year!). All in all though, I am both glad and pleased that I put on a show for everyone!! That is what is most important. Big shout out to @bymykes for the hype and encouragement, and @alexiabarstarzz for being such a great host!!! _____ @myequilibria. @musclebeachmiami. @imuscleup. 📽 @ramun_noodles. . . . . . . . . #barstarzzpullupjam #straddleplanche #toehang #backleverstandup #kneegiant #180regrab #flyaway #planchelever #pbars #freetyle #crowd #miamibeach #southbeach #hardwork #passion #bestoftheday #videooftheday #muscles #strength #sand #sky #beastmode #barstarzz #imuscleup #justgetmoving #calisthenics

"Even in #stillness there is #movement. Sometimes it takes time for the molecules of change to shift form. Even when it feels like nothing is happening, transformation is taking place." _____ 3 x 15. #straddleplanche. #onearmbacklever. #backleverstandup. @strengthwraps. @barstarzz. @imuscleup. Song: Yung Kartz - "Big Smoke" . . . . . . . . #static #statichold #strength #afloat #strong #muscles #isometric #core #strengthwraps #barstarzz #imuscleup #justgetmoving #calisthenics

That #kneegiant to #hefesto thooo!! Here is a clip from my 1st round of 4, of some #freestyle practice today - straight off the dome and all instinct. 💪🏽💪🏽👊🏽👊🏽 _____ @workout_professionals. @beastugis. @superhumanspower. @barstarzz. @imuscleup. Song: Flex Vector - "Dancer In The Dark"

THE BEST RELATIONSHIP THAT YOU WILL EVER HAVE IS WITH YOURSELF. And while no relationship is truly easy, nor goes untested; I can attest that, as it pertains to my own - I love me so much that I put two rings on it...renewing my vows once every week, or once every other week, to stay strong, and to keep the fire alive, haha. 💍🤛🏽😌🤜🏽💍*sigh* #singlelife #4life? #cheatedontwice #uncommited #leftforafatguy #ineedasugamommaatthispoint #memyselfandiandthatsokay _____ 📽@ramun_noodles. @workout_professionals. @beastugis. @strengthwraps. @barstarzz. @imuscleup. Song: #aaliyah - "#rocktheboat (MellaMayneRemix)"

⚫✒ WAAschach test. _____ 📽 @ramun_noodles. #throwback. @strengthwraps. @barstarzz. @imuscleup. Song: BenJamin Banger - "Whistle"

My Grandfather, may peace be upon him, once told me, "The hardest job you can do in life is nothing." When I asked him why that was, he responded, "Because you never know when you're getting off." With that being said, I have learned through many failures in my life, that it is much better to do a thing, or things, than to never do them (or to at least try) them at all. There are no guarantees in life. However how ironic is it that we go to sleep every night, confidently making plans for the next day, all 'assured' we will awake (when there is no guarantee)...but are more fearful of, and limit ourselves to, the happenings or outcomes that haven't even occurred. As it pertains to the discovery, betterment, and mastery of self (which all starts within your mind) you cannot be stagnant or idle. Nor can you stifle yourself. You must learn to speak things into existence. You must try. And, most preferably and importantly, you must do. ☯️ #positivity ☮ _____ @worldstar. @strengthwraps. @barstarzz. @imuscleup. Song: Raheem D. - #aaliyah x @janetjackson - "#tryagain Baby Mash Up (ft. @timbaland)"

🐢🎮 #slowandcontrolled 💪🏽 #strength and ⚡#static set from #training the other night (⏩ x1.3): ----- ✅• #muscleup ✅• #straddleplanche ✅• #frontlever ✅• #backlever ✅• #reversepullover ✅• #entradadeangel ✅• #backleverstandup ✅• #toehang ✅• #reverseprayer _____ @worldstar. @uflpro. @beastugis. @barstarzz. @imuscleup.

I NEED WAA ⚡MUH CALISTHENIC ZORD POWER, NOW!!!! _____ Lol. While I ended up finishing today's freestyle practice session feeling like a #sixthranger, it definitely didn't start out that way. It in fact started slightly frustrating, as nothing was connecting how I would have liked. But as this was my first serious attempt in a while, that was to be expected. I almost didn't even train at all due to the rain. However, when I saw how the storm was in the sky while driving, I figured I could get something in and stay dry. For a time at least. For when the rain DID come? Man all the elements didn't seem to like that I was still going haha, so I had to sit in my car for about 15 minutes before deciding to get back on the bar again. Nature is beautiful I swear. 😄🍃🌧 Also, I wasn't sure how to end this, but in hindsight I should've went for a Planche. My body wanted to do something else apparently, lol. _____ @strengthwraps. @barstarzz. @imuscleup. Song: SparX Beats - "#mightymorphinpowerrangers (#hiphop Remix)"

Haven't done any freestyle since early June. And after taking a good break from it, being solely a rep Gawd and such, I've had an itch the last week or so to get back into it. I decided to hit a small, lighthearted, and rusty attempt, after all of my #hefesto sets today. The last one of which almost didn't go on this, haha. _____ @barstarzz. @imuscleup. Song: K.I.R.K. - "4 The Culture"

💪🏽I'm a bar spitta. 🍆 I’m a hard hitta. 😇 Yeah I’m light-skinned, 👤 but I'm still a dark nigga. _____ @strengthwraps. @barstarzz. @imuscleup. Song: @champagnepapi - "#Nonstop"

💪🏽😩 Currently, I am working on getting back to training the #reversehefesto (a move that contains elements of the #backleverstandup that continues above the bar instead of stopping below it), in addition to upgrading my #hefesto to a #closegrip variation, as inspired by @sexyboy5304 and @__jonathanflores_ respectively. Just need to strive to get both of my arms up and over the bar simultaneously on the former, and bring my hands even closer on the latter. _____ @strengthwraps. @barstarzz. @imuscleup. Song: Yung Kartz - "Big Stacks"

✌🏽My second set from yesterday's freestyle practice. _____ @strengthwraps. @barstarzz. @imuscleup. Song: Yung Kartz - "Igloo"

💪🏽😪Last workout of the week. A fatigued flow, with all taxed everything. _____ @strengthwraps. @barstarzz. @imuscleup. Song: @liljon feat. @offsetyrn and @2chainz - "#Alive"

🏹@stephenamell will never be able to tell me that I've failed this city. _____ Not your grandparents #scaffolding. @barstarzz. @imuscleup.

Over and over I tried, and I am now exhausted. 4th and final set of this flow today, followed by some hefesto work. _____ @wswcf. @barstarzz. @imuscleup. Song: @remixgodsuede - "Nice For What (Remix)"

If you're sitting down...when's the last time you stood up for yourself, stood up within yourself, or stood up before the things that you needed to face? Don't leave yourself hanging. • • • • ⛅Waa up I feel blessed. ----- 📷 @freyamedia.

✊🏽➰✊🏽Flashback to the very first time trying and executing a #backleverstandup on #aerialsilks. _____ #flexibility. @gettinginverted. @strengthwraps. @barstarzz. @imuscleup #imu #imuscleup #justgetmoving.

That difficult thing you went through...place it and leave it behind you. It's in the past. _____ First person to ever do a #backleverstandup on #silks. #aerialsilks. #aerialyoga. 📸@sarasotawarrior. @strengthwraps. @barstarzz. @imuscleup #imu #imuscleup #justgetmoving.

I had such an unexpectedly beautiful day yesterday! I particularly had a wonderful time doing an amazing photoshoot with the down to Earth @sarasotawarrior, her adorable mini me, and the awesome @artsyblue_eye! It was so much fun creating shapes, challenging my body in ways that I hadn't in a very long time, as well as testing my body in ways that I hadn't ever before. For me, #aerialsilks are a very challenging, very calming, and energetically peaceful type of experience. I will post photos from this shoot soon! In the meantime, here is a behind the scenes video I made from some of the cool stuff we did (#frontlever. #backlever. #skinthecat. #backleverstandup. #layout. #flag. #humanflag. #xflag. #star. #meathook. #splits. #planche. #ironcross) ☺. @gettinginverted. @strengthwraps. @barstarzz. @imuscleup #imu #imuscleup #justgetmoving. Song: #audiobinger - "#ChillMode"

Waajid Muhammad
(@waa.muh)

2017-12-01 08:58:16

It's hard to believe that this year is almost over. Here is a flashback to 2016 when #mannequinchallenge's were cool. #flashbackfriday. #backleverstandup. @strengthwraps. @barstarzz. @imuscleup #imuscleup #justgetmoving. Song: @raesremmurd feat. @laflare1017 - "#blackbeatles (#AazarRemix)"

Waajid Muhammad
(@waa.muh)

2017-11-18 13:04:44

Sometimes, when people leave you hanging, you eventually learn to stand up in spite of. #backleverstandup _____ 2017, 6th Annual #miamibarstarzzpullupjam. 📸 @drbenzsm_phillyphoto.

Waajid Muhammad
(@waa.muh)

2017-10-23 21:04:12

This past weekend reiterated to me, reminded me, and allowed me to relearn this simple truth that took me one too many years for me to realize for myself...in order to stop chasing or proving myself to others...and it is this: To be perceived as "different", to shine your own way, and to not be what others may be used to is okay!! There is NOTHING wrong with having the courage to feel confident and unfearful of being genuinely and undoubtedly YOU, whilst standing (or #backleverstandup'ing, haha) boldly. Even in the midst of the constant rejection from others battling THEMSELVES, while fighting through your trials, tribulations, and desires of trying to belong or fit the the small minded mold of what a person, persons, or a people may define as "normal". When you do this, not only will others be naturally forced to respect you, be undenyable of you, acknowledge you, or even enjoy you for it; but you will help to liberate and inspire others to grow to learn and to LOVE themselves. And hey! Maybe they will love you back! And if not? It doesn't matter. Because your ENERGY. So just go out, have a style of your own, grow yourself, focus yourself, and improve yourself where others cannot. 📽 @muscleup_al. 6th #miamibarstarzzpullupjam 2017. @barstarzz. @pushingweight. @strengthwraps. @imuscleup #imuscleup #justgetmoving

Pretty sore today, so I did just some light work for arm day. Still working on this reverse #hefesto/#backleverstandup thingy. Going to get it with both arms one day like the beast that is @bodyweight_movement. @strengthwraps #strengthwraps. @Barstarzz #barstarzz. @imuscleup #imuscleup #justgetmoving. Song: @charlieputh #charlieputh - "#Attention"

✨🎉🎇🎁🎆🎈Thank you everyone for the birthday wishes. I greatly appreciate you all. 📽 @amanimuhammad. @thenx #thenx. @barstarzz #barstarzz. @strengthwraps #strengthwraps. @imuscleup #imuscleup #justgetmoving. Song: #aaliyah - "#AgeAintNothingButANumber"

Putting in some well rounded work today. May be my last session before this weekend. @imuscleup #imuscleup #justgetmoving

That moment they're laughing, thinking they left you hanging - and you're smiling knowing you actually left them down there. @imuscleup #imuscleup #justgetmoving.

Ran into my sister @amanimuhammad in the gym today, and just by chance, we both decided today was a good day to like each other enough to get a good workout in (😁 Jk, jk, haha). She worked on honing her form on squats, as well as worked on getting stronger in her natural talent for #pullups/#chinups. I worked on finally achieving a new PR on my #backleverstandup at 45-lbs (felt I could go heavier), and chest. Both of us, together, worked on our shoulders, and core as well. 💪💪Excellent job today stank, and thanks for the good vibes!! @imuscleup #imuscleup #justgetmoving. Song: @CemeterySun #cemeterysun - "(#harddrugs) #FakeLove"

Fourth and final set of some #freestyle practice today. The goal was to do a #batmanbacklever into #backleverstandup, #toehang, do a #shotgunmuscleup into a #onearmmuscleup into #fronthipcircle, followed by a #muscleup into #360regrab; and from there #reversepullover into #elbowgiant, going into a #dislocate, and lastly topping out into a #pistolsquat - but none of my pistols would go this evening. 😣😣😣 *sigh*. @imuscleup #imuscleup #justgetmoving. Song: @troubleman31 #ti - "#EverythingOnMe"

Though I didn't feel like doing anything today, I forced myself to push myself. Why? Because thug life: 💥4 SETS OF MUSCLE-UPS💥: 3 bodyweight, 3 at 25-lbs, 3 at 35-lbs, 2 out of an attempted 3 at 45-lbs. 💥4 SETS OF WEIGHTED PULL-UPS💥: 2 at 180-lbs, 3 at 135-lbs, 5 at 90-lbs, 8 at 45-lbs, 10 at bodyweight. 💥3 SETS OF TUCKED BACK LEVER PULL-UPS💥: 5 at bodyweight, 3 at 10-lbs, 3 at 25-lbs (last one with #backleverstandup). @imuscleup #imuscleup #justgetmoving. Song: @chrisbrownofficial #chrisbrown - "#ICanTell"

Whether it's a person, a place, a thing, an idea, or even yourself; have the courage to build a masterpiece - even though others may not see what you're working towards. Though its often a struggle, work as hard as you must, in order to get above the comments or ignorance of others; who most likely have next to no understanding of what you're building. Lastly, and most importantly, stand tall and smile with confidence that you have accomplished something great. With your own efforts and execution. Being sure to help others to one day achieve the same.

I may never be great, but I know for a fact that I've never been this great. The journey continues. Shout out to 📽💪@damiancox_imuscleup!#summerbarbash2 #360muscleup #entradadeangel #backleverstandup #muscleup #fronthipcircle #frontlever #backlever #fitnessaddict #beastmode #bestoftheday #videooftheday #instadaily #fitnessfreak #health #healthylife #eatclean #abs #lifestyle #diet #instahealth #wellness @houseofhighlights #houseofhighlights @barstarzz #barstarzz @strengthwraps #strengthwraps @imuscleup #imuscleup #justgetmoving #calisthenics. Song: #logic feat. - "#NeverBeen"

Breaking up with my old #shoulders, and kicking them to the curb last year, was one of the best decisions I've ever made. Nothing but measly pebbles they were, let me tell ya. Always said they were down to grow with me , but they never did. 😍 Now, I got two thick thangs sitting at the tops of my arms! I'm talkin' borderline boulder status yo!! And the #strength #gains are showing, loyal, results!! Tried out some #weighted, ....um....not sure with this #pullup variation is called haha, for the first time today, as well as a weighted #backleverstandup for 25, and #35lbs respectively. 45-lbs, tho sizzling, wasn't quite ready yet. Anyways, maaaaaan I am feeling good today!! I totally murdered my workout!!! Huge shout out to my nephew 🎤🎵@rickmusiq 💥(rickmusiq.net)💥, and my brother 🎥 @nick__metcalfe!!! #pullups #weight #weightbelt #plate #rawstrength #backlever #barstarzz @barstarzz #strengthwraps @strengthwraps #imuscleup @IMuscleUp #justgetmoving #progressivecalisthenics #calisthenics. Song: #rickrose - "#IHopeHeBreaksYourHeart"

🌞🌴🔥"It's so hot!!" 😁 Hahaha! #throwback to my very first time out of the states, having a wonderful time in paradise, with my munchkin 🎥💙@rachii24!! If I appeared extra happy here, its because she let me workout a little, and briefly relieved me from my weight gain punishment (she made me eat so much food on this trip, smh.) These were the only bars I found during my visit, so I made sure to hit a set and bless them with my presence! Good times! #celebrationcruiseline #bahamas #freeport #superbweather #onehandedtwofingerpushup #twofingerpushup #pushup #pushups #planche #straddleplanche #muscleup #skinthecat #backlever #backleverstandup #pullover ReversePullOver #reversemuscleup #hefesto #typewriter #reversetypewriter #dislocate #imuscleup #justgetmoving #calisthenics

Me dazed out and in the zone, at the @maverickathleticco booth, on the #bemaverick station, back on day 1 of the #europaworldsports fit expo! 🎥 @the_blackserker. #europafitexpo #reversepullover #hefesto #reversetypewriter #dislocate #backleverstandup #foothang #muscleup #skinthecat #calisthenics. Song: #jbar feat. #souljaboytellem - "#Daze"

(Pt.2/3) To learn how to both love yourself, express yourself, and to feel extremely blessed to be who you are; are some of the most priceless gifts you could ever own by the grace of God himself. 💥Big, shout out to @the_blackserker for helping me to finally start getting comfortable with planching on the bars! 💥#freestyle #freestylecalisthenics #practice #backlever #backleverstandup #transition #skinthecat #toehang #crunch #muscleup #barhop #muscleups #pronated #supinated #planche #straddleplanche #strength #barstarzz #imuscleup #justgetmoving #progressivecalisthenics #calisthenics. Song: #natedogg feat. #warreng - "#NobodyDoesItBetter"

I need to transition a tad bit faster at the top, however this close grip swing down into #backleverstandup, from #hefesto, is pretty clean! #new #muscleup #reversemuscleup #backlever #barstarzz #imuscleup #justgetmoving #progressivecalisthenics #calisthenics. Song: #pitbull feat. #prettyricky - "#EverybodyGetUp"

I was inspired a while back by a transition I saw @jaythecrow execute on straps, and I decided to finally try it out today on the bar! I am trying to go from a #onearmbacklever into a #onearmbackleverstandup. I was pretty pleased with my attempt today, and am looking forward to increasing my shoulder strength and height of pull on this. #pullup #pullups #closegrip #backleverstandup #backlever #imuscleup #justgetmoving #calisthenics. Song: #ludacris - "#BeastMode"

David Carranza
(@mrvisualx)

2016-02-04 01:27:43

Working on my #backlever tuck #pullups. Some one correct me if I'm wrong with name. Hopefully one day I can pull off a #backleverstandup I've seen my boy @justinshape Doing. Slowly working my progressions to get there. 💪 #calisthenics #corestrength #bodyweighttraining #fitness #instafit

Was feeling seriously lazy after a long day, and really did not feel like doing anything whatsoever. I finally pushed myself to go and exercise, and I am really glad I did. It felt good to get the energy levels back up as a result of doing so. Today I focused on #core (particularly lower #abdomen), as well as #lowerback during my session (legraises, levers, crunches, mountain climbers just to name a few). While I was at it, I incorporated some exercises that @fitnessblazt and @realworld_tactical have recently demonstrated in posts of their's, that inspired me to try. Definitely challenging!! 💪💪Thanks for being beasts guys!! #fitness #wellness #exercise #workout #hardwork #backlever #backleverstandup #triceps #hammer #instability #weighted #45lbs #dual #abrollout #calisthenics. Song: #snakehips feat. #syd - "#Gone"

As crazy, turbulent, and all over the place as this year was - I survived it. 💪💪Here is a quick montage of me pushing through it, through sheer #determination, #will, #faith and #hope. Shout out to @ramun_noodles. #throwbackthursday #sprint #boxjump #hefesto #backleverstandup #titin #ironcross #twofinger360pushup #clappingbenchpress #cherrybomb #calisthenics. Song: #davidhasselhoff - "#truesuvivor (from #KungFury)"

💪 Stay #focused on the higher things in life, stay focused on yourself, and stay focused constantly being lifted. Those are some of the biggest reminders, and most surprising challenges, that I have had in this all too fast of a year. #blackandwhitetelevision #falsegrip #slowandcontrolled #muscleup #frontlever #backlever #reversepullovers #airwalk #hefesto #backleverstandup #freestyle #calisthenics. Song: #arianagrande - "#Focus"

New move unlocked! #onearmbackleverstandup! A work in progress that I hope to get more comfortable with. Huge shout out to @jaythecrow for the inspiration!! #backleverstandup #calisthenics. Song: #liltwist feat. #mishon - "#NewMoney"

I'll just call this one the '#raspberryvodka'. Oh, and shout out to James Master Bond. #spectre was a dope film. #flow #practice #dynamics #muscleup #barhop #backlever #batmanbacklever #backleverstandup #calisthenics. Song: #drake - "#BackToBack"

💥#calisthenicprogressions 💥 @the_blackserker and I are releasing videos throughout each week to help those who are just starting their calisthenics journeys, and those of whom are more advanced, to achieve some of the hardest exercises/static holds in calisthenics. Each week we're starting a new topic. This past week we covered all of the basics and progressions for the #backlever, leading up to the One Arm Back Lever. All of the topics we cover are chosen from the comments, so please tell us what you would like to learn! This week we shall be covering the Human Flag (be on the look out for video 1/6 in that series a little while after this post). Also use the the hashtag #calisthenicprogressions so we can help you out, and critique reps, form, etc.. --------------------------------- WEEK 6 - (*BONUS*/6) THE BACK LEVER STAND-UP This bonus video in our Back Lever series from last week, showcases one more progression/tutorial - the #backleverstandup. It takes all that you learned in that series, and turns it on its head. The BLSU requires a lot of shoulder action, muscle contraction, pulling strength, and concentration to prevent injury (✔out @justinshape for examples). To start, go into a #skinthecat at shoulder width grip. Then, return back to start. Now narrow your grip some (bringing hands inward), and do it again. Now return to start. Repeat this, narrowing your hands each time, until the outside of your palms are touching. This is where your hands will need to be later. Next, while in Skin The Cat, you need to be able to do at least 10 pull-ups. Be sure that you are able to touch your back to the bar!!! This is highly important in order to get the most contraction in the Back Lever Stand-Up. Also, you want to be sure that you're able to do your pull-ups with the outside of your palms touching. Once you can do this, work on staying in a pull-up position with your back to the bar for 5-10 seconds, for 3 sets. Remember to use negatives to gain strength!! Lastly, while in Skin the Cat, pull your back to the bar and hold. Contract hard, and begin to SLOWLY ascend your chest. You're now in a Back Lever Stand-Up! Descend SLOW. #calisthenicprogressions

#backleverstandup on the #gymnasticsrings! Shout out to @jaythecrow for the inspiration! #gymnastics #backlever #calistheni a. Song: #mileycyrus - "#WreckingBall"

Justin Garcia
(@justinshape)

2015-09-25 13:35:55

Random combo between judging the open tournament in Las Vegas! Can't wait for the next competition! #rawmovement #neckhang #planche #backleverstandup #olympia

🔑🔓New move unlocked! #backleverstandup!! First and foremost this is not an easy move!! Off the cuff I can say that it definitely requires good #mobility and #flexibility in the #shoulders, the ability to do #pullups (10-15 reps), the ability to statically hold a #pullup, having the basic understanding of #skinthecat, as well as being able to both pull while in the position (at least 10 times), and being able statically hold in that position (back touching bar). Big shout out to @justinshape for his tutorial and inspiration! I look forward to more practice, and getting more used to this move! 💪#calisthenics

Justin Garcia
(@justinshape)

2015-08-25 22:58:11

🏆BACK LEVER STAND UP🏆 💥💥TUTORIAL💥💥 POWERED BY @barstrength The back lever stand up is a difficult move that requires mobility under stress in your shoulders. Expect to feel like your shoulders are torn. 🏆🏆🏆 First step is to get the back lever tucked pull ups in the narrowest hand position possible. Ideal rep range 5-10 Next progression is the pullup hold. Pull the bar until it is against your back and hold. Once you can hold the pull you must work on lifting your chest upward. It's gonna feel uncomfortable but work on keeping the bar against your back. Best of luck. Any questions ask away. #rawmovement #barstrength #backleverstandup #tutorial #samo

Justin Garcia
(@justinshape)

2015-08-25 10:34:51

I hope everyone that is reading this is having a really good day. And if you are not, just know that in every new minute that passes you have an opportunity to change that. #rawmovement #backleverstandup #battleofthebars9 #wth #dopeshot Photo by @sgg_dave