Today is mobility day but I always like to try new fun skills First time trying this pose not a bad attempt 🐦 I'm including the link of the video cause she does it better then me😂 https://www.facebook.com/share/r/1J8BVDDACt/

THIS is why I need to keep practicing explosive pulls. I just can't get explosive. (I swear the video is not in slow motion) 😭😅 Then did 4 sets of 2 muscles up after "explosive" pulling. I used the second lightest band. An on looker said I was using too much back followed by traps and not enough forearm. All I know is that my elbows are talking to me today.

One of the reasons I really like the elbow lever is that it is not just a beginner skill. It is a doorway skill. Once you get it, it can lead to a bunch of other fun things. 🐊 1. The Croc Lever The most obvious next step is the one arm elbow lever, usually called the croc lever. The basic idea is simple: • start in your elbow lever • place one hand a little bit further out • slowly shift your balance • use the second hand less and less until you find the point At first, it is not about holding it forever. It is just about finding where the balance actually is. That is the fun part. 🧘 2. Yoga-style arm balances If you have seen other people in the community playing with balance skills, the elbow lever can also lead into things like: • funky flying pigeon • other yoga arm balances • different bent arm balance variations Why? Because the elbow lever teaches: • center of mass • how to lean forward • how to trust your hands • how to lift the legs behind you That makes a lot of other balance skills feel way less random. 💪 3. 90 degree holds For calisthenics, one of the cool carryovers is the 90 degree hold. This is one of those skills that almost looks like a fake planche at first glance. It teaches you a lot about: • bent arm strength • shoulder pressure • control under bodyweight • moving between positions So if you like the elbow lever, this is one of the fun directions you can go later. 🔄 4. Transitions This is where the elbow lever gets really cool. At a more advanced level, it becomes a transition skill. For example: • handstand into elbow lever • tucked planche into elbow lever • elbow lever press style movements That is where it starts looking really smooth and really impressive. A tucked planche into elbow lever almost starts to look like a weird planche push-up. And honestly, that is awesome. ✅ Why this matters The elbow lever is not just a hold. It teaches things that make other skills easier: • balance • leaning • control • posterior chain activation

Following up on the last handstand post, one of the biggest reasons people struggle with handstands is simple: It is not just one skill. A handstand is a bunch of small skills happening at the same time. That is why it can feel frustrating. Not because you are weak. Not because handstands are impossible. But because there are so many little things your body and brain are trying to figure out all at once. 🧠 Handstand is mostly a technique skill A handstand is much more of a technique skill than a strength skill. That means you usually need to train: • your balance • your body awareness • your nervous system • your confidence upside down …more than just your muscles. That is also why you can usually train handstands more often than heavy strength work. Short, frequent practice works really well. 🔍 The micro skills inside a handstand Here are some of the small skills that make handstands hard: • being comfortable upside down • balancing on your hands • pushing tall through the shoulders • keeping the ribs down • keeping the legs active • knowing where your hips are in space • learning how much power to use on the kick up • learning how to fall safely • knowing how to correct overbalance and underbalance • keeping your hands active on the floor That is a lot. So if your handstand feels hard, good. That means you are learning something real. ⚠️ Common mistakes The most common mistakes are usually: • rushing to freestanding too early • not using the wall properly • not pushing tall enough through the shoulders • letting the ribs pop out • leaving the legs loose • kicking too hard • kicking too soft • being scared to fall • practicing too long and getting sloppy Most people do not need more random attempts. They need cleaner reps and better awareness. 🛠 Drills that help each problem Here are some of the best drills depending on what is stopping you. 🙃 1. Not comfortable upside down Use: • pike handstand hold • chest to wall handstand This helps you get used to being on your hands without the chaos of a freestanding attempt.

I finally achieved 4 reps of 20kg dips with deficit for 3-4 sets. Now I’m wondering what’s a good goal I should set for weighted dips and eventually pull ups. Also when should I start doing weighted pull ups? I can currently do 5 unassisted. My final question is what’s a good strength prerequisite for planche and front lever and any tips on handstand? I’m struggling with the kick up and just balancing.