Handstand & Bodyweight Workshop

With Bodyweight Warrior Tom & Handbalancer Ulrik



Date: Sat-Mon, MAR 9-11, 2019
Location: Awaken, 777 Santa Fe Dr, Denver CO

Time: 1:30pm-7:30pm (see sched below)

Check out the Facebook Event Page


Join Bodyweight Master Tom and world-class hand balancer Ulrik for a weekend workshop that will cover the most effective exercises, techniques and programming methods to achieve these skills. This workshop is suitable for all levels but prior bodyweight training and a minimum wall assisted handstand hold is necessary to make the most of this workshop.


** Also, note that Tom & Ulrik designed this workshop for the purchase of either 1 day or both, but not a half day. To get the most out of this programming, consider attending the entire weekend workshop **

Bring: Materials to take notes if desired, snacks, and a bottle of water!


All Levels – SAT, MAR 9th

Day 1 Schedule:
1:30-4pm – Basics of Handstand
This portion of the first day will focus on an introduction and theory of hand balancing. You can expect to work on shoulder flexibility, stability and the positioning needed for a proper handstand and will understand and work to perfect the bodyline. This portion will also work to help you learn techniques to balance and control the handstand.

4-5pmFood Break (Feel free to bring food or wander somewhere close for a quick meal)
5-7:30pm – Straight Arm Skills

In the second portion of the first day, we’ll introduce you to straight arm skills training through working to understand scapula movement and position and train you for all the techniques needed for straight arm skills. We’ll also work toward developing and perfecting the front lever and planche.

Day 1: $190 
Day 1&2: $350 

All Levels – SUN, MAR 10th

Day 2 Schedule:
1:30-4pm – Developing the Handstand
In the second day, we’ll introduce you to more advanced handstand and balance drills. We’ll break down the press to handstand and prepare you for one arm handstand work!
4-5pmFood Break (Feel free to bring food or wander somewhere close for a quick meal)
5-7:30pm – Rings 101

In the last portion of the weekend workshop, you’ll be introduced to the theory of bodyweight skills and rings training. You’ll learn movement assessments, proper pull mechanics, skill and muscle up techniques that will help you create your own rings flow and routine!

Day 2: $190 
Day 1&2: $350

Advanced Handstand – MON, MAR 11th

1:30-5pm – Advanced Development of Hand balancing 

Ulrik and Tom will be covering the advanced development of hand balancing. The concepts and topics covered will be:

  • Perfecting the straight line

  • Developing tuck and position

  • Introduction into one arm handstand

  • Side bending and using blocks

  • Advanced press variations

* Notes: There will be a 30-min break in the middle of the course. The pre-requisite for this course is a 30-second freestanding handstand. 

Day 3: $190 

Tom Merrick


"I have been training for the past 6 years through various systems including traditional bodybuilding, Olympic lifting, powerlifting but have dedicated myself for the past 4.5 years to bodyweight training and later handbalancing. Whilst I am a self-experimenter at heart and mostly self-taught, I am formally educated under the CHEK Institute and have also studied with Poliquin group. Through this, I have taken and applied this knowledge uniquely to bodyweight training in a way to effectively build strength and skills and have been a coach specifically for this over the past 2 years helping people to progress their bodyweight strength. I also run a YouTube channel with over 100k subscribers sharing my experience with bodyweight and flexibility training helping people all over the world on their journey."


Follow or connect with Tom on his social platforms:


Ulrik Ask Fossum


"I have been practising handbalancing for about 5 years. I first tried to train on my own without much success. Then I met Mikael Kristiansen and began his coaching for the following 3 years. Before handbalancing, I was searching for “my thing”. The thing I wanted to become good at. And with this, everything just clicked. It’s challenging enough, takes so much time both on a daily basis and a longer perspective and it keeps evolving, so for me, it’s never boring. Before handbalancing, I practised both regular strength and fitness training as well as marathon racing. I have now also been a personal trainer for 4.5 years, and online handbalancing coach for 1.5 years. As someone who’s not been to circus school and has no full roots in that world, it gives perspective on what it takes to achieve a high level of skill. I would really like to spread the joy I have found in handbalancing with other people."



Follow or connect with Ulrik on his social platforms 


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