Your Journey to a Handstand Push-up: Part 1
Headstands are great place to begin your journey to a handstand push-up (HSPU). They allow you to get comfortable upside down while...
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StrongFirst
Oct 25, 20166 min read
How to Train Your Way to Owning a Strict Hanging Leg Raise
A strength skill that is often underutilized is the hanging leg raise (HLR). Properly performed HLRs build a strong grip, lats, and core,...
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StrongFirst
Sep 6, 20165 min read
How to Progress Yourself to Your First Pull-up
At StrongFirst, we are breaking down the myths that ladies cannot do pull-ups and proving that pull-ups are not only for men, but a skill...
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StrongFirst
Aug 16, 20165 min read
A Simple Handbook for Pistol Assessment and Correction
At StrongFirst, we pride ourselves in teaching progressions that will help every trainee and every athlete advance their technique and...
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StrongFirst
Jul 19, 20164 min read
The Keys to Executing a Successful Weighted Tactical Pull-Up
The chain rattled as he looped it through the kettlebell, securing it to his belt. He gripped the pull-up bar and lowered himself into a...
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StrongFirst
Jul 12, 20169 min read
The Anytime, Anywhere Bodyweight-Only Strength Program
Odds are you have some fond memories of college. Odds are also that you remember doing something you’re not very proud of during that...
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StrongFirst
Jun 28, 20163 min read
One Good Rep: How to Perform the Perfect Pull-up
Pull-ups were a skill that always seemed impossible to me. I honestly felt I would never be able to achieve this “coveted” movement. Like...
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StrongFirst
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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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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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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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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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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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
Nov 24, 20154 min read
An Outlier on the Normal Kettlebell Curve
Unlike many of my predecessors who have written articles about kettlebells, I have no acronyms after my name. I am not a trainer of any...
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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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StrongFirst
Oct 14, 20142 min read
Strength Aerobics: A Powerful Alternative to HIIT
“Conditioning” is a very vague term — and it is for the better, given the scientists’ lack of understanding of endurance, its different...
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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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StrongFirst
Oct 2, 20145 min read
Getting a Bigger Press: 3 Big Tips and 10 Ideas
If you are around online forums, social media, and fitness blogs, you may have heard this: “Yeah, who doesn’t need a heavier press, huh?”...
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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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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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