Chin-ups and Quadrupedal Movement

So guys finally here are the pictures of the chin-up bar I got for my home. It's pretty cool. It sets up in 1 second and come down even faster. Uses my door-frame or any door-frame really. Does no damage. And has upgrades I can purchase later. It's really neat and I see know way that I can wear it out ever so it seems like a good purchase for just 45 bucks. Not to mention it took 5 minutes to build.

So here is the bar and what it looks like not on the door

And here it is set up from the front

And the back. 

You can see how it works now. The rectangular bar sets on top of the trim in the back and the front cross-bar sets on the sides for the trim on the front. When you get on it the cantilevered effect holds it in place and can support 300+ pounds depending on the door. So here it is being used in action!

Cool huh? It's pretty neat I think I really dig it. 

So I also wanted to talk a little bit about Quadrupedal movement. Which is using your hands and feet (arms & legs) to propel yourself. They work together to improve speed, reach, balance, or strength.  

Basically it is mimicking certain animal movements in nature and naturally these quadrupedal movements are a huge skill in Parkour to develop.

So on the days that I have to do the creep walk in our work-outs I do other things out on my driveway. Among them being . . .

Cat Walk

Gorilla Walk/Run

Monkey Walk/Run

Rolls

and/or Monkey Crawl Mix-up

So I'll give some brief definitions and then hopefully later I can post some pictures.

Cat Walk - See Adrian & Emiko blog since Emiko did a great job doing this on a railing and they have video! Basically you go left hand, right foot, right hand, left foot, repeat. Keep your back straight and head up to see where you are going. It can be practiced on flat surfaces but is great for railing or narrow surfaces as your balance is much easier to hold with at least 3 point of contact at all times. 

Gorilla Walk/Run - Basically start by sitting like a frog. If you reach out in front and put your hands down you can get a feel for your "reach" the faster you want to go the farther you will reach. And the stronger you have to be. Beginners use your palms but if you want to make it tough use only your finger tips. If you use your finger tips your hand should look like you are holding a big grapefruit. Fingers curved, no knuckles buckling, or bending toward the ground. If you can't keep your hand like that do it with your whole hand, kind of slap your palms down.

So you reach forward place and shift your weight forward by giving a little leap with your legs. All weight will go to your arms in that place right before being able to somersault if you wanted. Then your legs drop back down next to your hands and you repeat form there. It's a great way to travel fast and work great muscles. Also it a great way to learn the movements for a kong vault and getting used your your butt being over your head. 

Monkey Walk/Run - Harder to describe in words but I have seen it described as a cross between a cat walk and a gorilla walk. you can lead with your right or left  side and you run like a chimp! You know how they kind of do that sideways shuffle? Well that's what thing is!

You place your leading arm followed by the next right behind it. then swing your legs forward in the same way as you did your hands. and your leading foot should be the farthest thing forward. Repeat. 

Rolls - Well I cannot explain it as good as the instructional videos out there so go watch some! But basically I have been practicing rolling over both left and right shoulders so I do not favor any side. The basic principles are dispersing impact. Not rolling directly along the spine. Avoid hitting your head. And conserving energy and speed. It's a lot of fun but when you are first starting boy are you sore after doing a few dozen on asphalt.

Monkey Crawl Mix-up - This is my name for it and there a ton out there. It's basic quadrupedal warm-ups and stretches. Slow everything down to an easy speed and move from form to form. Do anything that feels natural and stretches you in a healthy way. Throw in some rolls and hand stands even. Some pistol squats or even down-dog pose and up-dog. Anything really just be like a monkey having a good time and fooling a round. Who knew working out could be so fun!

That's all guys. Have a great one!