Build an Iron Core and Resiliant Joints with Powermoves! Part 1: Flares By Coach Lee (videos included below)
IF YOU HAVE BACK PAIN...
OR JOINT PAIN...
FLARE TRAINING is ESSENTIAL for YOU!
I’m in my 30s and have been recovering from surgery for a torn bicep for 6 months. During that time, I’ve learned a lot, physically, mentally, and spiritually. It’s become more and more apparent that training and coaching is part of who I'm supposed to be and what I’m supposed to share with others.
It’s been exactly 7 months since the injury...
ONLY 6 months since the surgery...
and today is the day I did 10 Flares.
The type of ballistic force required from the arms was just too much to do any earlier. I’ve been patiently (well, sort of) waiting to do these again and I wanted to make sure I waited the appropriate time. You could probably see by a lot of my recent content, I’ve been eager to get back to them.
They really are one of the best bodyweight exercises--scratch that--Flares are THE BEST exercise PERIOD, when you stop to think about it. From just the warm-ups in the video you’ll see why.
Flares are NO JOKE!
Flares require every muscle in the body to be fully contracted and engaged. It requires extreme active flexibility, i.e. "mobility" in the shoulders, lower back, hips, and hamstrings.
In my early 20s, I already had severe issues with my back. Like I was, you might be dealing with...
Arthritis creeping in...
Well, Flares not only look cool, but training to do them help cure all of those negative conditions!
Think about the requirements...the MILESTONES you have to hit to even think about doing Flares:
1. An IRON CORE that suspends the body in mid-air as it traverses a 360 degree orbit.
2. Flexible, yet powerful, SHOULDERS OF STEEL.
3. A FLEXIBLE SPINE that can effortlessly carve a circle on the y-axis of rotation.
4. BAMBOO-LIKE LEGS that allow full range of motion of the legs while pressing on 1 hand.
5. PSOAS MAJOR and MINOR, RECTUS FEMORI, and GLUTES that can maintain a straddled pike while oscillating between MANNA, PLANCHE, and 1 ARM HANDSTANDS.
These are all pieces of the puzzle we put together in Powermoves Academy.
In terms of strength, Flares require more than even Airflares. Many, many people who can do Airflares cannot do Flares.
It's because they are missing pieces to the puzzle.
Or the pieces are damaged and need to be rebuilt.
Maybe your shoulders are too tight in extension (That's why people can't get muscle ups either!)
Maybe your core isn't strong enough through the Transverse Abdominus.
That's why you're suffering from back pain. The hip flexors pick up the slack, shortening the space between the rib cage and the pelvic bone, causing even more pressure on the spinal column.
Maybe the hips are too tight. That's another contributing factor to back pain. Just like tight hamstrings, the adductors and abductors need to be lengthened and loosened.
No amount of stretching, deadlifts, squats, or yoga is going to cure it--or make you more powerful!
It's because you aren't combining flexibility, ballistic motion, strength, speed, and power. It's one lift at a time, or one stretch at a time. That's it. No advanced complexity of movement patterns. No agility in expression of strength.
In the final analysis, Flares are an excellent barometer of the condition of the body, in terms of flexibility, mobility, strength, and endurance.
I was able to do all sorts of other training post-surgery, and in the early months, it was a lot of 1 arm stuff. But nothing came close to such a full body workout.
I usually use Flares for HIIT cardio…doing maximum power sets with short rests in between. They’re awesome for developing sustained power too.
It felt good to do them again, but my arm felt it too. I could tell I hadn’t used it to that degree in a while.
All the band work, weightlifting, and even calisthenics stuff I did can’t really prepare the joints for that ballistic type work.
It’s just a lot different--and so much more beneficial.
Even training the smaller pieces of the Flare is more valuable than any workout in the gym!
There's quite a bit more I did in preparation to be able to do Flares again not included in this video, but by putting it all together, my recovery is going way faster than usual, and in a big part due to bodyweight training through Powermoves and Flares.
If you have any questions about rebuilding your body, losing weight, and really building elite strength and skill, book your free call with me to get started!
Build an Iron Core and Resiliant Joints with Powermoves! Part 2: Airflares By Coach Lee (videos included below)
Back pain? Shoulder pain? Airflares are an excellent exercise for the entire body, and training for them will help you build powerful shoulders, a flexible back, and mobile hips and legs free of pain.
But do you find yourself fearful of making the leap? Maybe falling? Hitting your foot on the ground?
Here's the deal: NOT BEING ABLE TO DO AN AIRFLARE IS A SYMPTOM OF A BIGGER PROBLEM.
It's actually diagnostic of a variety of major issues:
Learning Airflares EVEN requires a MINDSET SHIFT regarding physiology and biomechanics...
..and a Mindset Shift about what fitness and training is at its core.
So, what's this Mindset Shift?
A recognition of individualization and differentiation.
The same principles of differentiation for education, nutrition, and physical development for each individual apply to developing the strength, flexibility, and coordinating to do this advanced gymanstics.
But even more importantly, part of the Mindset Shift is also that the Airflare in-and-of-itself is just the BYPRODUCT of a strong, flexible, coordinated body!
Far too often, people with little understanding of biomechanics physiology, and differentiation attempt to teach things that require those very principles: Mindset Shifts and biomechanical differentiation and individualization.
In the video below, we see the individualization of biomechanical differentiation on display for a specific skill.
Because this is a complicated movement with rotation happening on multiple planes...
And because both the hip and shoulder joints are even more complicated...
The differentiation you see in the video is not only evident, but necessary.
Slightly different techniques are required for the following body proportions:
1. Low leg to body ratio 2. Medium leg to body ratio 3. High leg to body ratio
Arm length ratios to consider are:
4. Low arm to leg ratio 5. Medium arm to leg ratio 6. High arm to leg ratio
Then there are the mobility factors. Technique and shoulder angle will need to change depending upon these crucial variables:
A. Shoulder and pectoralis range of motion in abduction/flexion B. Hip range of motion in abduction/flexion
All 6 ratios, shoulder mobility, and hip mobility will play a factor in what strength, mobility, and technique needs to be developed.
Likewise, all of those factors play a huge role in when and how you will make the catch.
A couple symptoms of misdiagnosis include:
There are much better ways to learn the Airflare...
And the benefits of learning the Airflare for the body are astounding!
In terms of differentation and invidualization, you need to develop a systematic plan for training the exercises that are going to resculpt the parts of your body that need serious work.
And, you need to determine what type of technique is most appropriate for your unique physiology as well.
You can't just listen to the *experts* because most of the time, the experts have learned it one way...according to their own body.
You can't learn by following this famous guy or that famous guy, because their talents might be in kinesthetic awareness rather than the diagnostic and prescriptive analytics of highly trained coaches.
Airflares are an awesome, total-body workout. And they can rejuvenate your body, your shoulders, your back, and your hips.
They can help you DEVELOP POWERFUL SHOULDER STRENGTH...if you do it the right way.
They can help you GET RID OF BACK PAIN and build awesome back mobility...if you do it the right way.
They can help you BUILD AN IRON CORE that protects your spine...if you do it the right way.
And they can help you DEVELOP FANTASTIC FLEXIBILITY for lifelong health and wellness...if you do it the right way.
Here's the bottom-line: if you're having trouble learning a skill, stop trashing your body and find the best coach you can and invest whatever it takes to learn it the right way...for YOU. Transformation like this isn't cheap, but neither is your body. It's priceless. Treat it as such and start your transformation today.
When you're ready to start reconstructing your joints, losing weight, and developing elite strength and skill, book your free call with me to get started!
What is it?
Powermoves Academy 101 is an 8-Week Accelerator to the Most Powerful Version of Yourself.
You will build elite level strength, both mentally and physically.
That strength is measured by the 6 Essential Strength Moves and the Flare to Handstand.
I start with building you a rock solid core.
You will develop elite level strength for each and every muscle group and handbalancing position.
We will reconstruct each and every joint (and drop 20 pounds or more!):
No more back pain.
No more hip and knee pain.
No more shoulder pain.
You get all of this support as well, including...
Daily laser-sharp focused training.
30-60 minute training plans for 5 days a week of practice.
Daily nutritional guidance.
Accountabilty unlike any other.
Weekly Breakthrough Q&A to overcome every obstacle
Who's it for?
It's for FEMALES and MALES in their 30s and 40s with a deep, soul-level committment to transforming and building powerful physiques.
When does it start?
Today. It's a training course designed to jump in immediately.
How do I get started?
Book a call with me to get started.