coachkeithpettit coachkeithpettit

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Keith  40 years in gymnastics - offering online tutorials and clinics on gymnastics type movements and strength.

STRENGTH SEQUENCE
Here’s a ring complex did last night - pretty straightforward - 5 muscles ups and ten dips.
It’s always good to put together different gymnastics strength skills together for little routines. I do this a lot with my kids and it’s part of my programming available at coachkeithpettit.com
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#gymnasty #gymnastics #fitness #barbrothers #bodyweight #bodyweighttraining #calisthenicsworkout #crossfit #calisthenics #muscleup

Isn’t Will really good??

Occasionally I showcase a feed for you to check out for some good gymnasty stuff. Remember you can always learn and it’s great to hear from different sources - you never know what may click for you! Coachkeithpettit.com
#Repost @beauvault
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Working on the basics for handstand walks and handstand walking against obstacles. If you are looking to improve your stability in handstand walking try these drills!
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1. *Bar hanging shrugs with pause at the top* When performing this exercise make sure you are shoulder width apart and you are looking up in between your hands. Also, that you are in a hollow position created from your chest and shoulders being rolled in. Pull to the top hold for 1-2 seconds then relax. “3 sets of 7-10”

2. *Weighted single arm shrugs*This exercise is used to simulate the shift in weight between the shoulder just like when you are walking on your hands. Make sure that you are fully extended in your arms when shrugging. Also, you maintain a hollow tight body. “Weight should be moderate looking for 3sets of 5 on each arm. “

3. *Plate step ups* start with 10lb plate then work up slowly. For this exercise you want to handstand walk and step up onto the plate and fall into the wall. The goal is to make sure your hands stay under you and do not come around the side of the plate when stepping up. “6 sets of 3-4. Perform 2 sets at different heights”

4. *Around the box we go* Grab a box and put your feet on top of the box dead center. From here walk into the box and stack your weight. Next slowly and with small steps, start working your way around the box until you complete one full circle. The goal of this drill is to make sure you stay locked out in the shoulders and that your weight stays stacked over your body. “6-8 times”
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#crossfit #fitness #menshealth #motivation #practice #drills #gymnastics #handstand #cfgymnastics #summer #workout #nyc @cfgymnastics @mjfit @menshealthmag #skills #train #gym #goals #friday #gymnasty #handstand #bodyweight #calisthenics

#Repost @coachkeithpettit
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CORE SEQUENCE
The hollow and arch are two of the most important shapes in gymnastics. Working this sequence helps reinforce these shapes. Few things to note:
1⃣notice how Zach is tight through his whole body from his arms to toes
2⃣his lower back is rounded on the hollow - if you lower back does not touch the floor on a hollow hold you need to go back and work on bent legged hollow holds until you are stronger
3⃣he is rounded in his chest not just in the hips.
4⃣visit coachkeithpettit.com for help on your gymnastic type strength
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#calisthenics #handstand #crossfit #gymnasty #hollow #barbrothers #cfgymnastics #core #corestrength #absworkout #fitness

HANDSTAND CONTEST
When your good friend from Spain visits and at the pool we have to do a handstand. Of course we both try to kick each other over at the exact time - he’s a better cheater.
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#handstand #gymnasty #gymnastics #crossfit #pool #fitness #fun #bodyweight #bodyweighttraining

FRIDAYS SEQUENCE
This week’s isn’t too bad - do it three times and you will feel it though!
1️⃣five push-ups with feel elevated
2️⃣walk hands in so slightly piked and do 5 more
3️⃣have hands directly under hips and yep five more
4️⃣30 second plank keeping the upper back rounded and core tight
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For more strength exercises, workouts or tutorials for muscle ups etc go to coachkeithpettit.com
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#fitness #barbrothers #gymnasty #calisthenics #bodyweight #crossfit #crossfitworkout #pushups #shoulders #fitness

SWING RING DIPS TO L
Here is a fun variation to yesterday’s swinging ring dips. Do your ring dip and catch in an L seat - it’s a lot harder! Which is why I had @coachseands do it instead of me!!
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Help with gymnastics or gymnasty strength? Head to Coachkeithpettit.com
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#barbrothers #bodyweight #bodyweighttraining #calisthenicsworkout #cfgymnastics #calisthenics #gymnasty #gymnastics #crossfit #fitness #strength #strongandtoepoint

SWINGING RING DIPS
It’s always a good idea to vary some traditional exercises. These are good because you have to keep your body stabilized against the moving rings. Make sure you have mastered a regular dip before you add these into your programming.
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Use discount code “rings” for 15% off at all tutorials and programming at Coachkeithpettit.com
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#rings #ringstrength #gymnasty #barbrothers #bodyweight #bodyweighttraining #calisthenicsworkout #cfgymnastics #crossfit #calisthenics #fitness #strength #triceps #calisthenics

RING SWING
Here are some technically good swings. Notice how he is open in the chest through the bottom on the front swing. In the front he has a nice hollow in the chest with his arms by his ears. He doesn't break his shoulder angle. On the back swing as he passes the bottom he drives his heals back hard trying to turn over in the back. He turns the rings so he can slightly inlocate to try to get turned upside down. The swing happens in the upper back/chest not in the hips. This is good to work for gymnast as well as crossfitters. The more proficient you are in your swing the easier your kipping muscle ups will be.
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Visit coachkeithpettit.com for tutorials and training guides
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#bodyweightworkout #fitness #barbrothers #gymnasty #gymnastics #muscleup #crossfit #ringmuscleup #strength

HOPPING DIPS
Here is a great exercise my kids do to help increase their power. The goal is to go from bent to straight arms as rapidly as possible. After you push through and hop on the dip, be sure to catch with slightly bent arms and go directly down. If you have problems with your shoulders I would be extra careful with this exercise. Try not to kip the dips. Now hop to it (wow that was bad).
Go to Coachkeithpettit.com for tutorials and programming!

#crossfit #gymnasty #gymnastics #bodyweight #calisthenics #plyometrics #dips #strength #calisthenics #barbrothers #fitness #strength #triceps

MALTESE EXERCISE (And sale)
This is a great exercise we often do that really helps train a Maltese and a planche. It targets the chest and shoulders. Few things to note:
1️⃣don’t go heavy with the weights - Max is using just 20 lbs start with low weight
2️⃣keep your arms straight! We do a lot of straight arm work on rings and this is one exercise to help you prepare for straight arms on skills
3️⃣keep a nice hollow shape and go slow
4️⃣visit coachkeithpettit.com for programming and tutorials
5️⃣use the discount code “rings” for a huge discount
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#zachislittle #fitness #strength #maltese #ironcross #gymnasty #gymnastics #crossfit #barbrothers #bodyweight #bodyweighttraining #calisthenicsworkout #calisthenics #chestworkout

THROWBACK THURSDAY
I’ve posted this before but though t I would share again an old video of the best kid (he was 16 here) I coached doing the coolest skill I ever taught. In the middle of the routine he does a double layout between the bars and catches. Only person ever to do this skill that I am aware.
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Need help with gymnastics strength or parallel bars or fitness go to
Coachkeithpettit.com
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#gymnastics #gymnasty #Crossfit #bodyweight #bodyweightworkout #bodyweighttraining #pbars #worldofathletes #calisthenics #strength #fitness #barbrothers

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