coachkeithpettit coachkeithpettit

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

BACK AND CORE EXERCISE
Here is a great exercise to get those lats and core. It can be done with straight or bent arms. Bent arms is a little easier but also engages the biceps so play with both. Try for sets of 5.
Think of keeping your body straight as you go throw a front lever position in a circle. Figuring out how to go in the circle takes some time - turn you body slightly as you pull up to the side.
Do a couple then reverse the direction.
Visit coachkeithpettit.com and use the discount code “bars” for 25% off all the tutorials including ones on levers and other strength skills.
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#gymnasty #gymnastics #crossfit #cfgymnastics #bodyweight #calisthenics #fitness #lever #frontlever #oldmanstrength

#Repost @coachkeithpettit
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PLANK EXTREME
Are normal planks getting too easy? Well try this exercise if you want to target that core, shoulders and chest!
1⃣put your feet on an elevated surface and your hands on low rings and begin in a push-up position. Keep your lower back rounded and your ribs in as you tighten your abs
2️⃣bring the arms as far as you can in front while still maintaining that straight body shape!
3⃣to target the chest a little more let the rings go out to the side as you bring the rings up and down
4⃣work toward a set of ten!
5️⃣it’s always good to modify an exercise to make it more fun and to help target different areas. By putting your hands on the rings instead of the floor you add some instability which works your obliques and core a little more!
6️⃣Go to coachkeithpettit.com for tutorials and monthly programming!
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#barbrothers #crossfit #gymnasticbodies #gymnasty #gymnastics #crossfitworkout #calisthenics #bodyweight #core #abs #plank #crossfitworkout #fitness #exercise

DREW K IS BACK
Drew was an incredible compulsory gymnast but has been hurt for last few years but is finally healthy again and ready to do great things!
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If something hurts and doesn’t get better with ice and rest, don’t think you are a Macho Man and just tough it out. Get it looked at by a doctor before you make it worse. You have to learn the difference between being sore and being injured. -
#trainsmart #gymnasty #gymnastics #giant #crossfit #calisthenics #bodyweight #parallelbars

RING SUPPORT SWINGS
This a great exercise to add to your workouts once in awhile. Keep those arms straight and off the straps. Only swing as big as you can handle (even barely moving is beneficial).
Doing swings gets you comfortable being on top of the rings, really works the chest and shoulders and it’s just fun!!! I program these about once a week in my monthly programming at coachkeithpettit.com
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#crossfit #bodyweight #gymnastics #gymnasty #calisthenics #planche #muscleup #fitness #strength #ringstrength

GREAT REGIONALS
Here’s Drew and Arthur they both finished in top 3 of their age group in level 9 to make the Regional Team and qualify to Nationals.
Joining them at Nationals are level 8s Xander and Alex. Tony another level 9 and level 10s Cole, Max and Zach.
Great job boys!!!
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In boys in the USA levels are determined by skill and by age. So these boys are at the top levels they can be at their age.
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#regionals #gymnasty #gymnastics #nationals @qcgdrewmitchell13 @qcgarthur @zab_zach @max_delgado__

IT’S MY 52nd BIRTHDAY!
So I do 52 dips. Each year I try to post something cool on my birthday - this is all I could think about. Next year I will post something more impressive I promise!
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Coachkeithpettit.com
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#oldman #mybirthday #dips #tricep #notlockedout #crossfit #gymnasty #gymnastics #calisthenics #bodyweight #cfgymnastics #fitness

PRETTY GREAT POST PLUS HE MENTIONS ME SO BONUS!
#Repost @_the_danimal__
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L-Seat for max time, 2nd set: 42 seconds. If you wanna blast the abs, give these a try!! Scale them by bending the knees or by putting your paralletes up on something a little higher to keep your feet from touching. 3 sets for max time should do the trick. How long can you go??
FACT: wearing a @coachkeithpettit shirt makes you hold it another 10 seconds automatically. Check him out for tips on gymnastics strength and skills! • coachkeithpettit.com



#ELITEPerformance #corestrength #abs #fitness #powerlifting #abworkout #gymnastics #gymnasty #longdrive #worldlongdrive #golftraining #training #fitlife #fitfam #muscle #calisthenics #crossfit

DREW’S LAST PRACTICE BEFORE REGIONALS
Competition starts today for some of the kids. Here’s Level 9 @qcgdrewmitchell13 doing his high bar dismount. -
Good luck boys!
Coachkeithpettit.com
#bodyweight #calisthenics #gymnasty #gymnastics #highbar #dismount #flip #fun #fitness

THROWBACK THURSDAY
This is John a kid I coached about 12 years ago. After QCG he went to Penn State and then joined cirque. As you can probably figure out by now parallel bars is my favorite event to coach.
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#gymnastics #gymnasty #parallelbars #tippelt #handstand #bodyweight #calisthenics #crossfit #presshandstand

SWINGING DIPS
Playing around with new skills is always a great way to increase your coordination which can help you improve in other fitness areas. Swinging dips are a fun and useful way to do this.
1⃣I start with a little swing and bend my arms right as the front swing begins and straighten them towards the end of the front swing
2⃣then I get a bit fancier bending my arms at the beginning of the back swing
3️⃣then I swing a bit harder, wait until my heals are going up before I straighten my arms and end up in a handstand. This is the same motion and timing you would use on a hollowback press or a back uprise handstand
4️⃣there are more fun but useful exercises in my tutorials and programming at coachkeithpettit.com
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#crossfit #gymnasty #gymnastics #calisthenics #barbrothers #bodyweight #muscleup #bodyweightexercises #fitness #handstand #overfifty

REGIONALS WEEK
Boys are getting ready for regionals this weekend. Great job Arthur (@qcgarthur ) and Zach (@zab_zach )
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Coachkeithpettit.com
#bodyweight #calisthenics #gymnastics #gymmasty #parallelbars #fitness #parallebars #crossfit

GREAT SHAPING EXERCISE
This is a good exercise to reinforce that handstand shape. Grab a friend (or stranger if you don’t have a friend) and rock them back and forth in a handstand. Make sure you keep the back, and and legs tight. -
Keep pushing up through the shoulders - this will really work your core and you may make a new friend too!
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If you need more help with gymnastics strength I have it at Coachkeithpettit.com. If you need more help making friends this exercise is pretty much all I got so you are outa luck.
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#gymnastics #gymnasty #bodyweight #calisthenics #yoga #handstand #handstands #crossfit #cfgymnastics #abs

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