Positions = Body Transformations
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- čas přidán 16. 06. 2024
- Isometric positions can have huge positive effects on your body's strength and mobility levels. Here are 7 that we think, if you put enough time into, you'll see great results.
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0:00 - Mastering Your Body
0:25 - Squat
1:14 - Support Hold
1:53 - Pike
2:33 - LMNT
3:30 - Hang
4:13 - Bridge
5:09 - Handstand
6:18 - Horse Stance
7:06 - Why Isometric Positions?
By mastering these isometric positions, you will target specific muscle groups effectively, promoting muscle endurance and enhancing overall muscle tone. Additionally, isometric exercises can be gentler on joints compared to dynamic movements, making them suitable for individuals recovering from injury or those with joint issues. Incorporating isometric positions into a workout routine can contribute to better posture, increased core strength, and improved overall functional fitness. Have you mastered these seven positions? - Zábava
Here's how I'd work on these positions as a beginner...
Squat: Spend daily time in a squat. Elevate the heels if needed. 90/90 position and calf stretching will help!
Support hold: Begin with toes on the ground. Really feel the shoulders and shoulder blades drive down. Pick the toes up when you’re ready. Start with 3 sets of 10 seconds, then add more time gradually.
Pike: Favorite approach is practicing hip hinging with an extended lower back to put the hamstrings on stretch. Combine this with using a light weight to pull you deeper into a forward fold (jefferson curl).
Hang: Simply Hang frequently. Use feet on the ground for assistance. Build up time.
Bridge: Feet elevated bridge is the way to go! Also practicing the bridge on a wall to unload the shoulders (not pictured in video, sorry). The bridge will improve with hip flexor and shoulder stretching. Watch this czcams.com/video/n3wBTNKxQpM/video.html
Handstand: Start with placing your feet on a box and pushing your shoulders over the hands. Then graduate to the wall, first with your back to the wall. Then graduate to chest facing the wall. Build up time and confidence. czcams.com/video/1XJ2zR5tE0I/video.html
Horse Stance: Start with a wide stand and upright torso. Spread the knees wide. Overtime, lower yourself. 90/90 position and butterfly stretching will greatly help.
Have fun!
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I used to be able to do all of these while training for my kenpo black belt. Then I fell while pregnant, landed in splits, tore my pelvis into three separate pieces, and had to have an emergency C-section...now my kid is 14 and wanting to learn how to build strength for lifelong health, and we're both working toward being able to do these. Thank you for the visual reminder--it helps to have something to show him what to do next when I'm behind him in a progression!
amazing journey. Cool you guys are working on it together
Wow. What an experience.
That was long and you're still going through it.
I hope you keep moving forward like you've already been doing 💪
I am 63 and still do my squats! Is great to maintain you balance and less falls.
Love your tutorials
Your guys videos are the best! Awesome checklist to work on. Thank you🙏🏾
You guys are so inspiring!
Thanks to you I’ve trained some of this positions and been constantly improving.
Now I’m definitely setting this list you guys made as a series of goals I want to achieve!
Cheers! And thanks again 🫶🏽
These would be awesome as a follow along... just throwing that out there.
Always greats advices.
Thanks❤
I needed exactly this exactly now. Thanks.👍
Except for the free standing handstand, I achieved all these goals with yoga! Thanks for the great video!
Listening your voice calms me down so much. As always.
squat, horse stance, hang, bridge, but challenging with scoliosis. I stretch to correct spine, hips. great show.
Thanks 🙏🏽 for information on stretching exercises. I can apply this without equipment.
Thank you!
I can do all of them, and I'm not planning to stop ! Thanks for the inspiration over the years guys 👊🏾
Shoutout to the shots with the open door and the rain in the background. Man, that looked cozy, working out with the petrichor! Makes me want to find a covered outdoor area for my workouts
Ah I know nice to have a good indoor setup when it's pouring :)
Excellent, guys.
This is a great guide and something awesome to strive towards 👍
These videos are amazing.
amazing video all those postures are great!
0:25 - Squat
1:14 - dips bar Support Hold
1:53 - Pike
3:30 - Hang
4:13 - Bridge
5:09 - Handstand
6:18 - Horse Stance
then :
1. plank
2. planche
3. pull up hold
4. pushup hold
5. calf raise hold
6. leg splits hold
7. chin up hold
8. neck bridge hold
9. dragon squat hold
10. dragon flag hold.
11. human flag hold
then :
Unilateral hold using one hand, or one leg, or one side abs only.
= STANCE TRAINING + Isometric training + balance training.
love that! Pretty advanced list with the planche and human flag hold!
Lovely, working on those positions already a lot, also thanks to your (EVERYDAY) natural mobility video.
I can do them all but I am working mainly on extending my hanging duration, doing the handstand freely and I want to be able to jump up from my back bridge (and also unlocking the Macaco).
I add Lunge to Kneeling Pistol to this routine, because I heared that it helps to unlock the split.
saved to re-watch from time to time
hello your videos are life changing thanku keep up the good work bro and can you tell me whats your idea about qigone practice
Thanks Boys. If I could choose one position that has been of greatest benefit it would be the Bridge. The handstand is a work in progress. Isometric exercises the best for reducing BP, published in the BMJ. Best wishes
Do you have any videos or suggestions on how to overcome wrist issues. It would be impossible for me to do bridge because of this.
Love your stuff guys!
L-sit and handstand is the must challenging, buen video muchachos! :D
Love your videos! Where can I get those HUMAN ANIMAL shirts???
Been working the bridge since your vid on that. At 61yo, it's a challenge. I WILL get there. Squat, hanging, L-sit, I got them.
Another amazing video. All those moves and positions will definitely help with longevity👍🏻 I try to incorporate all of them but Can't do the handstand without the wall 😭 Trying for a year already! 🤦🏼♂️
Sometimes I find that the bast way to improve a skill is to do some related strength training. Here think of wrists, shoulders and core (abs and spine).
I started training for the handstand 2 years ago, but basically none of those areas were at a sufficient level. A month of dedicated training could have gotten me were I am now. Just by adding shoulder press (10kg per arm) and deadlifts (20kg). For rep ranges 8-12. So with modest weights you can shore up weak spots fairly quickly. I relaunched my journey and still need to build time on my wrists, but already have moments of balance while kicking up on week 2. Have fun experimenting ;)
Hello! I'm writing this comment here if someone sees this comment and can help me. To briefly narrate my current experience, I started to train one and a half years ago, and I managed to have a good progression on pull-ups, starting from 2 pull-ups to 5 pull-ups with 15kg on me. During this entire period, I trained 5 days a week, each group worked only once in the form of a bro-split.
The problem is that I don't feel the program I made is adequate for what I want. I think I waste a lot of time working and isolating muscle parts.
I'm interested in becoming as functional as possible, I'm not interested in aesthetics, but in gaining strength as a person, and as an athlete. For example, I think it helps me more to do kettlebell swings or suitcase carry than to isolate my biceps through biceps curls. The problem is that I don't know what exercises to do to manage to work the whole body, as I said with exercises as compound as possible, and how to structure my training by days, what exercises, how many repetitions, etc.
If someone could give me some advice from his perspective, it would be very well received.
The pike is the most challenging to me.
Stretch those hammies frequently !
Saaaame. Pike and bridge.
heyo, do u have the link for the support hold thing? it looks nice
I am 53 and I can do a full squat and the horse stance. Working on the others.
bridge is most challenging for me, especially when my age catching up
Back bridge has always been my nemesis haha ive never trained for it consistently and flexibility is still my weakness. I'll put it into practice and see how it goes. Nice video BTW!!! MUCH LOVE
I know bridge is a beast!
love them , yet what to do about knee pain due to 100 things a body may have? Same with shoulder injury, wrist issues like carpal tunnel. I have been sliding in flexibility due to such things yet I can’t get my strength back because I end up hurting something even more and slip down the slippery slope further. I’m a senior
The back bridge and pike position are definitely the toughest for me to improve on.
You can make video on what you guys eat in a day :)
3:30 Is there an actual name to that equipment or is it just a variant of a pullup bar/station? Thanks.
Hi
Do you think its a good workout to do 3 sets of 1 minute for each position , two times a week ?
You can look up videos to make home made electrolyte powder out of sea salt, supplement powder, and trace mineral drops.
I combine 2 recipes & occasionally add pasture raised egg shells for extra raw magnesium.
We’re to get those dip bars gotta link ..?
Where can I get the equipment (hanging bar) you use in this video?
Love your vibe, I usually don't like workout videos made by men (or most women for that matter ) because they're annoying but your voice is so soothing!
How do you improve the squat workout small rounded back
That's exactly how Ive been doing my bridges off of the wall. That's the easiest way for me!!
Pike is a big challenge i think💪
Great video! What do you call the simple frame you use (1:23) for Support Hold? Where would I get one. Many thanks.
"dip station" this is a pretty inexpensive one from a mazon
what is that waist level parallete bar you're using in this video?
Could you give us 10 exercises for health and bulletproofing. currently im having sternum pain and slight back mobility problem with a bad leg mobility
try these out :)
There I was getting all cockey ticking off position after position, then you blind sided me with bridge and kicked me when I was down with the handstand... at least you guys let me catch my breath with horse stance at the end there. Good list, I've got some work to do.
:) The last 3 are the humblers haha
Thank you. These are fantastic. Great for a 47 year old like me 😅 Serious question. How's your training/work life going with a new baby? For me, everything is up in arms haha. And congrats too.
ha I hear yah. For me the training is part of my job so I've stayed pretty consistent. But I could only imagine if it wasn't!
Is it safe to practice all of these during the same session? Also, can I do them during rest days if I usually train my whole body 3 times a week?
solid video - thank you!! big up
I can hang easy for longer than a minute. Find it relaxing somehow plus holding body weight up with arms but I have Hip Dysplasia so don't know if the deep bodyweight squat is a good idea ?. My right hip come out quite regularly for 2 days at a time due too much impact on body from all the workouts I do
Does your tattoo on your leg say Hash? Right on 💪🏽
Bro can u mak a vedio how to be flexibility and build strength plz
I love hanging. I improved my posture last year so much just with this exercise. Thanks at this point to you guys cause of you my attention got drawn to it. I was just wondering recently if it is better to hang full length? Due to lack of space in my apartment I only hang from my push up bar attached to the door frame. Most likely better than nothing but how much is the difference?
I think it's fine, maybe even better with tucked knees as it keeps your ribs down :)
How many hours do u workout a day?
I am software engineer and spend most of my time seating.
I can perform all of these without any issues.
Probably due to the fact that as a kid was doing gymnastics and was in swimming team, and then I maintained it through my life.
As for squat I seat in full squat for at least an hour a day when working from home.
It was said in the video and I agree that most potent position is bridge.
I do 50-100 bridge press ups daily and this is amazing exercise.
Once you advance enough I also recommend to start doing walking in bridge position.
100 bridge press ups a day ... that is amazing work. Good on you
@@Strengthside Off course not in one go 🤣 Thanks!
even split up it's great! haha@@nieczerwony
@@Strengthside Yeah. But the best part is in the gym when everyone are looking at you like you are some freak.
My weights are not any exceptional, by any means.
But when I am doing my other stuff like stretching and flexibility, everyone are looking at me like I am some alien.
I even had few situations where random people came to me and asked if I can train them.
I said sure, but when I started to showing them progressions, they were always like :"It's boring" , "It hurts" (yest stretches hurt and if you don't have pain next day you are not doing them right).
I was always replying yes but so is lifting weights.
It always strikes me how people focusing on weights and muscle aspects, but not many pays attention to mobility and flexibility.
This is what you are loosing most when you are ageing.
I am happy as I was able to help one person at least.
He is my friend and was very stiff and in pain.
I gave him book "Anatomy trains", and also few clues, and now he says that I literally saved his life.
I am also recommending your channel to people, but most are saying that you are "freaks" and no "normal" human being is able to do this thing.
How crooked our society is I am asking myself.
These are all normal human being movements that people should be going.
Same with physique standards.
If you are natural and ask someone, they will tell you, you are not working out.
Also "normal" work is when people work from 9-5 and take mortgage for 30 years.
I really appreciate what you guys are doing, and I believe if people would apply your training and tips their life would be lot better.
As they say:"Train your body and your spirit will follow"
💪
Josh, can you share the freestanding parallel and straight bar that you have in your gym? looks like it is telescoping which is exactly what I need for easy storage/small space.
This is a pretty inexpensive one I purchased from amazon a few years back! At the time it was like 49
All of these seem attainable for me, except for the handstand, that has always scared me!
Support hold is shockingly difficult to start for something that looks like just hanging out.
I follow Pacific Rim, Lee Weiland, and he is absolutely an athletic star!
Hey man I have tight ankles at the front and in the gym i always have to elevate my heels with a plate just to squat. I need help i have been suffering for 2 years
get info
A lot of plastic in that free sample even for you. Still Love you guys
I can sit in a deep squat and stay there but have a rounded lower back in doing so, any tips to get a nice straight back like you have?
nothing wrong with being rounded in a passive squat, it's quite natural. Now if you're doing squats with some weight, then you want to keep a neutral spine
🙏🔥
I really want to get more stretch time
Make it happen =)
@@Jimpansee 🫡
In QiGong class, we use horse stance specifically for certain moves but mostly more modified. I always struggle to obey “feet parallel” because it puts torque on my knees. So I turn out my feet to a more stable position for comfort. (Is this rebellious?)😬
A straighter foot will generally put more external rotation force through the hip and is most likely better for sport. But for general mobility and general strength purposes... I think a bit of turn out is fine :)
Do you think tight calfs can make harder for you to make a palms to the floor?
definitely
pike sux :D :D need to spend years there to improve... xD
I can fo 1:30 in the horse stance!!! Hips lower than knees.
amazing work right there
Squat is a challenge for me. The Others no Problem 😂
The hardest position for me to hold is the handstand.
For how long this horse stance? I spend most of my day in front of computer
💌
👍👍👍
🐴 Toes Forward ⏩
Yeah or maybe don't fuck up your knees if dogmatic toes forward creates pain sensation in them
Getting into the position brings on contraction of muscle and can cause injury to inexperienced beginners .
Horse stance wrecks me. I get pain in my hips when I try to do this or splits. Holds back my Taekwondo ability to kick high with control.
If were talking thighs parallel to the ground... it's one of the toughest on this list for me too! You work on hip internal rotation much? That's helped me
@@Strengthside mostly hamstring stretches and pigeon stretch. Any internal rotation tips? I was told strengthening hip muscles with squats would increase mobility.
look up 4 position lifts @@Manfaceguy04
@@Strengthside Ah, I keep forgetting about this one. You're the man. Appreciate you.
Would say its accurate that abusing narcotics is good for flexibility?
Hang on a blunt side = difficult
I'm 6ft 2 and 235..ready to make the wife bite her bottom lip again
Thanks for sharing
really cool videos and ideas, but getting money from LMNT or AG1 to recommend their b******t products makes no sense. you tell me to go barefoot and be closer to nature etc and then you get your money by being supported by such sponsors? Nevertheless, the videos and communicated ideas are the thing I am a subscriber. Hopefully, you can find better brands that support you.