5 moves make you stronger, using almost all of your muscles. Strength, muscle size will be elevated to next level. They are still manageable compared to higher intensity moves like Handstand, Front Lever. With strong foundation and some practice, everyone can do it.
#1 Hanging Leg raises (Toe to Bar)
Mainly targets the abs and core muscles, forearm grip strength and lats are required as well. Compared to ordinary Hanging Leg Raises, it requires more core strength to stabilize your body.
Please refer to my abs training video for more tips, like do NOT excessively use the lats.
#2 Wall-assisted Handstand Push Ups (Wall-assisted HSPU)
Mainly targets your shoulder, triceps and upper chest, upper traps, core, anterior serratus are required as well. The move is difficult and is one of the most effective upper body pressing exercises. The whole upper body muscles and strength are involved.
Note that, head facing wall version is better than back facing wall. This is an prerequisite move for a free standing HSPU.
#3 Archer/Typewriter Pull Ups
Mainly targets your back, biceps, forearm. Core (& shoulder) are required as well. The move is difficult and is one of the most effective upper body pulling exercises. It is much more harder than normal Pull Ups. Good for strength and muscle size. The move itself looks quite cool as well.
- Archer: Pull to one side while the other hand try to keep straight. Alternate hands.
- Typewriter: Pull up then move towards two sides alternatively.
#4 Assisted One-arm Chin Ups (Assisted OAC)
It is one of the training exercise from Nick Cheung in movie 《Unbeatable》. Mainly targets your back, biceps, forearm. Core is required as well. The move is difficult. This is an prerequisite move for real One-arm Chin Up (OAC).
Note that, a strong grip strength is needed. and it is quite slippery in summer. Please be caution.
#5 Elbow Lever
It is the move from Emily Blunt in movie 《Edge of Tomorrow》.
The move is difficult. Note that: Elbow Lever is different from Planche. Elbow Lever is much easier with the arm bent while a straight arm is needed for Planche.
Mainly targets your shoulder, arm, and chest and basically the whole body is used to stabilize the move. Try to keep your entire body straight and horizontal.
The ordinary version is to support your body with your elbow, making it a bit easier. The one I am doing is a bit different, more like Hannibal’s version. Both moves are quite the same and are applicable.