How to Not Swing With Hanging Leg Raises

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Hanging knee and leg raises are the gold standard in core training. They require strength and stability along your entire spine as well as strong hips. They also demand flexibility in the lower back to complete the package. The biggest threat to your progress is the tendency to generate a …

The Fit RebelHow to Not Swing With Hanging Leg Raises

The Foundation to a Bigger Upper Body

The Fit Rebel All Calisthenics Posts, Playground Workouts, Pull Up & Biceps Training, Suspension Training Leave a Comment

  All force in the upper body travels through your back. Even if you’re doing push ups and hand stands, the work you want your pushing muscles to perform needs to travel through your back in some way. This is why keeping your back tight and stable is very important …

The Fit RebelThe Foundation to a Bigger Upper Body

Shoulder Training With Tree Handstands

The Fit Rebel All Calisthenics Posts, Playground Workouts, Push up Training Leave a Comment

Trees are God’s gift to anyone who wants to work on hand stand work. It doesn’t matter if you’re working on static poses or full blown push ups, trees offer everything you need. One of my favorite shoulder building moves is to do handstand walking or crawling around a tree. …

The Fit RebelShoulder Training With Tree Handstands

The Fixed Bar Bodyweight Biceps Curl

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Some of the best arm exercises are body weight moves and this is no exception. Like tiger bends, and floor triceps extensions, this fixed bar curl keeps your hands still while moving your entire body against gravity. This creates a lot of potential tension in your biceps while also sparing …

The Fit RebelThe Fixed Bar Bodyweight Biceps Curl

2 More Squat Myths That Need to Die

The Fit Rebel All Calisthenics Posts, Leg Training, Playground Workouts, Progressive Calisthenics Leave a Comment

  Welcome back! In the last post I discussed 2 classic rules that are commonly applied to squats and why these rules may need to bend, or even break when it comes to doing body weight squats as nature intended. So let’s keep this party rock’n with 2 more squat …

The Fit Rebel2 More Squat Myths That Need to Die

2 Squat Myths That Need to Die

The Fit Rebel All Calisthenics Posts, Leg Training, Playground Workouts, Progressive Calisthenics Leave a Comment

The squat is one of those moves that I have long held a love / hate relationship with. On one hand I love having strong legs and the feeling of tension surging through my body in a big powerful way. On the other hand, I hated having that damn barbell …

The Fit Rebel2 Squat Myths That Need to Die

4 Essential Muscle Building Skills

The Fit Rebel All Calisthenics Posts, Methods & Success Mindset, Playground Workouts, Progressive Calisthenics Leave a Comment

I’ve learned the hard way that muscle building is a skill. I spent years believing that I would become big and strong if I could just work hard enough. That approach did work for a little while, but once I grew beyond the beginner stages I ignored the fact that …

The Fit Rebel4 Essential Muscle Building Skills

Double Your Back Strength With This Pull Up Tip

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The pull up is the king of back exercises. Nothing else moves your full shoulder joint through that much range with so much resistance while also keeping your spine and hips stress free. As incredible as it is, it’s full potential is seldom realized by many who practice it. I’ve …

The Fit RebelDouble Your Back Strength With This Pull Up Tip

The Center Line Principal of Advanced Calisthenics

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Understanding the center line principal is crucuial if you want to build more than just an average level of strength and muscle with calisthenics. Moving your limbs towards your center line had many advantages. It places more tension on your target muscles so they get bigger and stronger. It helps …

The Fit RebelThe Center Line Principal of Advanced Calisthenics

How to Master The Strait Bar Dip

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Few exercises will build up your upper body strength and muscle like the strait bar dip. Unlike it’s 2-bar sibling, the strait bar dip requires substantial more coordination and strength in the arms, shoulders, chest and even the core. It is a staple of playground workouts the world over for …

The Fit RebelHow to Master The Strait Bar Dip

I work at a Gym…and So Do You!

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I used to get a lot of folks telling me “I would be in great shape too if I worked at a gym all day.” I don’t know what these folks think about my work day, sure some days I have chunks of exercise sprinkled throughout the day, but some …

The Fit RebelI work at a Gym…and So Do You!

2 Ways to Progress and Advance Your Pull Ups

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There are a million ways to progress and advance that classic pull up into a muscle-building, mass-exploding, strength-crushing move from hell. But where do you start? Many of the advanced moves are a massive leap away from the classic pull up so many folks never explore beyond the 2 arm …

The Fit Rebel2 Ways to Progress and Advance Your Pull Ups

Why Core Training is Not That Important

The Fit Rebel All Calisthenics Posts, Core & Abs Training, Playground Workouts, Progressive Calisthenics Leave a Comment

Core and abdominal training is great, but seriously, it’s not all that important. Back in the day,  core training was all the rage and everything that was supposedly “functional” was about working the core. Then it was about the hips, then the legs and so on. The lesson I eventually …

The Fit RebelWhy Core Training is Not That Important

A Better Way to Stretch Tight Hamstrings

The Fit Rebel All Calisthenics Posts, Leg Training, Playground Workouts, Progressive Calisthenics 1 Comment

  I’ve always been plagued by tight hips and hamstrings and it’s held me back in everything from Taekwon-Do to various aches and pains in my lower back. The funny thing was, every time I got on a dedicated stretching routine, things got worse. I actually became tighter and my …

The Fit RebelA Better Way to Stretch Tight Hamstrings

The Very Best Place to get in Shape

The Fit Rebel All Calisthenics Posts, Methods & Success Mindset, Playground Workouts 4 Comments

 Without a doubt, I believe the very best place to get some exercise is outdoors. It saddens me that fitness has slowly become an indoor activity. When I was a kid my mother always used to tell me to get outside.  It didn’t matter what I did, just as long …

The Fit RebelThe Very Best Place to get in Shape

A Simple Exercise to Switch on Muscle Growth

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Muscle growth and strength is always limited by how well you can engage your target muscles. Engaging your chest, arms, shoulders, back and every other muscle in your upper body is heavily dependent upon your scapular alignment. This exercise is one of the best ways to condition your back muscles …

The Fit RebelA Simple Exercise to Switch on Muscle Growth

How to Get Started With Playground Workouts

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These days there are playground workouts all over the Youtube showcasing super strong people doing incredible exercises. Even though most of the stuff you see out there shows off advanced moves, you don’t have to be super strong to head out to your local playground and start working out. If …

The Fit RebelHow to Get Started With Playground Workouts

4 Facts About Muscular Tension

The Fit Rebel All Calisthenics Posts, Playground Workouts, Progressive Calisthenics 7 Comments

Tension is the primary thing that causes muscle growth. Growth doesn’t come from weights, supplements, diet or even your routine. All of that stuff is just a means towards being able to control the tension on a muscle. If building muscle is a goal of yours then creating and using …

The Fit Rebel4 Facts About Muscular Tension

How to Kill Workout Boredom

The Fit Rebel All Calisthenics Posts, DIY Fitness Equipment & Reviews, Playground Workouts, Progressive Calisthenics, Suspension Training Leave a Comment

  Boredom kills your ability to progress and advance your workouts. No matter how hard you’re pushing yourself, a boring workout is only slightly better than worthless. It kills you mental edge.  It kills your drive and desire. It kills your focus. Not to mention it’s also a total bear …

The Fit RebelHow to Kill Workout Boredom

4 Core and Ab Training Mistakes Everyone Makes

The Fit Rebel All Calisthenics Posts, Core & Abs Training, Playground Workouts, Progressive Calisthenics 3 Comments

Working in a gym, I often see the same 4 abdominal and core training mistakes made over and over again. Here are some of the biggest examples of such mistakes that I’ve made in the past and I continue to see on a daily basis. Mistake #1- Not working with …

The Fit Rebel4 Core and Ab Training Mistakes Everyone Makes