Bodyweight 2/3

May 24, 20165 min read

Unlocking the One-arm Push-up

One aspect of the greats in our coaching world is their ability to deconstruct a movement and then teach it to anyone who wants to learn,...

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One Good Rep: How to Perform the Perfect Pistol

StrongFirst

May 10, 20165 min read

One Good Rep: How to Perform the Perfect Pistol

The pistol is often looked at with fear, but if taught with the proper progression path and practiced with patience, it can be achieved...

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Calisthenics for Iron Domination: From Bodyweight to Heavy Weight

StrongFirst

Apr 26, 20166 min read

Calisthenics for Iron Domination: From Bodyweight to Heavy Weight

You know what, I get it. No really, I get it. You think of calisthenics as a back-up plan when you don’t have any iron handy, rather than...

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One Good Rep: How to Perform the Perfect Push-up

StrongFirst

Apr 12, 20165 min read

One Good Rep: How to Perform the Perfect Push-up

If one good repetition is great then more must be even better, right? In the fitness industry, we see more and more crazy trends toward...

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Your First Pull-Up: A How-To for Senior-Aged Women

StrongFirst

Mar 15, 20168 min read

Your First Pull-Up: A How-To for Senior-Aged Women

A lot of things are wasted on us young folks: naïve idealism, an inordinate amount of unearned confidence in our opinions, and, of...

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An Expert Approach to Mastering Bodyweight Training

StrongFirst

Jan 19, 20165 min read

An Expert Approach to Mastering Bodyweight Training

Many think bodyweight training is simple — maybe even too simple — but when done correctly, it can be quite difficult. Using only your...

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Surprise Yourself With Strength on This Bodyweight Training Plan

StrongFirst

Dec 1, 20154 min read

Surprise Yourself With Strength on This Bodyweight Training Plan

When people hear “bodyweight training,” many think of jumping jacks, burpees, jump squats, and agility work. While there is nothing wrong...

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StrongFirst

Aug 25, 20152 min read

3 Squat Tips: Understanding Squat Cues

Memories of my first kettlebell certification with Pavel back in October, 2007 are still branded in my mind as a reminder of how green I...

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StrongFirst

Aug 18, 20158 min read

5 Simple Tips for a Stronger Pistol

99% of those who have ever seen a perfectly executed pistol (one-legged squat) think of it as of an unattainable feat of strength, if not...

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How to Train for Mass With Chins and Dips

StrongFirst

Feb 3, 20153 min read

How to Train for Mass With Chins and Dips

Training for mass without barbells is tricky business. I designed this program for just that purpose but before you write it off as just...

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Bodyweight Exercise for Ultra-Marathon Running

StrongFirst

Oct 7, 20145 min read

Bodyweight Exercise for Ultra-Marathon Running

I was introduced to StrongFirst through my employer 5.11 Tactical. I will admit I was a bit stoked the night I was seated next to Pavel...

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How to Build Up to 1 Pistol – Then 100 Consecutive Pistols

StrongFirst

Sep 11, 20143 min read

How to Build Up to 1 Pistol – Then 100 Consecutive Pistols

The one-legged squat, or pistol, demands coordination, strength, and flexibility and has many positive effects. Every one of the muscles...

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Use the Hanging Leg Raise to Build a Foundation for Strength

StrongFirst

Jul 17, 20146 min read

Use the Hanging Leg Raise to Build a Foundation for Strength

Not too long ago I went to a conference and one of the items we worked on was to assess pelvic stability. Upon finishing the pelvic...

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How to Program Your Way to 50 Consecutive Pistol Squats

StrongFirst

May 29, 20146 min read

How to Program Your Way to 50 Consecutive Pistol Squats

A while back I was looking for a challenge, and decided to go for fifty consecutive pistol squats. I could not find anyone performing...

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StrongFirst

Feb 4, 20145 min read

The Fighter Pullup Program Revisited

Last week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG. Jason referenced the “Fighter Pullup...

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How to Double Your Kettlebell Press in 6 Weeks Without Touching a Bell

StrongFirst

Aug 31, 20134 min read

How to Double Your Kettlebell Press in 6 Weeks Without Touching a Bell

The StrongFirst Bodyweight Instructor Certification is likely coming to a city near you soon. Now, if you are like me you may be thinking...

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How to Use Bands to Properly Assist Your Handstand Push-up

StrongFirst

May 21, 20132 min read

How to Use Bands to Properly Assist Your Handstand Push-up

I walk around at 6 foot 3 inches and about 240lbs. Let’s just say gymnastics is not exactly a gift for me. However, I have found...

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Get a Heavier Military Press With the One-arm One-leg Push-up

StrongFirst

Mar 29, 20136 min read

Get a Heavier Military Press With the One-arm One-leg Push-up

Long before the bench press was the apple of every gym rat’s eye, in the days before drugged-up muscles, pills, powders, and potions...

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Strength Lessons from Martial Arts Master Donn F. Draeger

StrongFirst

Mar 25, 20133 min read

Strength Lessons from Martial Arts Master Donn F. Draeger

Having known a gentleman who had trained under Donn F. Draeger, a Western pioneer of Japanese martial arts, I did not hesitate for a...

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The Program That Nearly Doubled My Max Pullups

StrongFirst

Feb 22, 20133 min read

The Program That Nearly Doubled My Max Pullups

Most of you probably remember back a few months ago when the New York Times wrote about how women can’t do pullups. I didn’t get involved...

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