Daniel Flefil | How To Geinger - Freestyle Calisthenics Tutorial @DanielFlefil | Uploaded November 2021 | Updated October 2024, 1 hour ago.
Geinger tutorial - In this Freestyle Calisthenics tutorial, you will learn how to master the Geinger in 8 steps.
In this Freestyle Calisthenics tutorial, I got help from Pauls Jemelanovs that is a professional Calisthenics athlete and an expert in Geinger.
He will go through 8 steps to master this skill in as many details as possible.
Pauls Jemeljanovs► instagram.com/paul_jemeljanov
Racing Heart, Steady Mind:
rhsm-movement.myshopify.com/?ref=Flefil
Racing Heart, Steady Mind: ► rhsm-movement.myshopify.com/?ref=Flefil
instagram.com/rhsm.movement
Calisthenics Gear ► calixpert.com/gornation
Step 1:
First you will need a proper swing and a clean gainer, both can be found on here:
Swing: youtu.be/6FEwHxlh5JM
Gainer: youtu.be/JOtMvi-1oGg
One extra thing but not super necessary is being able to backflip, this will just help you be comfortable with doing flips.
Step 2:
Learning a proper swing for Geinger.
The first thing you need to do is a castaway, which means gaining momentum with your legs only, meaning kicking your legs forwards and upwards at the same time.
When you are coming backwards you pull yourself upwards through straight arms.
Now push your head in between your shoulders.
You do this type of swing to use the momentum of the legs instead of pulling with the arms.
Step 3:
Understanding the 90-degree hip spin in the right moment.
You need to understand when to twist your hips and how much you need to twist them.
Turn your hips 90 degrees the moment you are underneath the bar. If you twist them too early you will not gain the height that you need and not get the right direction for the flip.
If you twist your hips too late, you risk hitting the bar with your legs, hips, arms, or even the face. So be careful.
Step 4.
When to switch to one arm.
When you have twisted the hips to 90 degrees that’s when you let go of one arm. The side you twist your hips is the side that you let go of the arm.
Don’t bend your arms, have it straight all the time
The arm that you let go of goes beside your hip, this is to be ready to catch the bar after the flip. You should look diagonally to the side around 45 degrees when doing this step.
Step 5:
Kicking your legs diagonally upwards.
After you have done the previous steps, you need to kick diagonally, around 45 degrees, exactly where you are looking. This helps with the rotation and helps you see the bar earlier. You only extend your knees but not your hips.
Step 6:
Baby Geinger.
This is gonna be a drill to understand the rotation and for you to be practicing the rotation and landing faced to the bar.
Stand in front of the bar, around 1 meter away from the bar.
Jump towards the bar and grab onto it.
And to the previous steps that we went through, but as explosive as possible.
The goal is to land in front of the bar, facing it without grabbing the bar.
Practice this with a mat and start slowly, which means taking breaks between the attempts and a tip is to record yourself to see what you can improve.
Step 7:
Gain more height and the right distance.
The goal in this step is to practice gaining height to be in perfect distance to catch the bar.
Start with a small swing and do the previous steps that you learned. Now when you take a bigger swing you need to hold on to the bar a bit longer so you gain extra height instead of going moving forward.
In this step you don't catch the bar, your goal is to reach for it or just touch it.
Repeat this until the technique feels comfortable and you have control over your body.
Step 8:
Put it all together and send it!
It might feel scary in the beginning but we all feel like that and it’s part of the game.
Mistakes
1. Rushing through all the steps before you are ready.
2. Not having enough rotation
3. Letting go of the hands too early or too late. If you let it go too early you don’t have the time to rotate through the flip and if you are too late, you might hit the bar and hurt yourself.
4. Looking the wrong way, many people look forward and that’s where their body goes.
5. Completing opening up the body instead of being in a tuck position
Hope you enjoyed this tutorial with Paul, if you did make sure to hit that like button. If you wanna see more tutorials make sure to subscribe.
Find Me Here:
📷 Instagram: instagram.com/danielflefil
📱 TikTok: @danielflefil
#Geinger #Tutorial #FreestyleCalisthenics
The links in the description are affiliate links and I get a small commission if you buy through the links provided here.
00:00 Intro
00:49 Prerequisites
01:06 Proper Swing for Geinger
01:40 When To Turn Your Hips
02:05 When To Switch To One Arm
02:32 Kicking Your Legs Diagonally
02:48 Baby Geinger
03:22 Practice Gaining Height
03:55 Dp The Full Move
04:10 Mistakes
04:45 Ending
Geinger tutorial - In this Freestyle Calisthenics tutorial, you will learn how to master the Geinger in 8 steps.
In this Freestyle Calisthenics tutorial, I got help from Pauls Jemelanovs that is a professional Calisthenics athlete and an expert in Geinger.
He will go through 8 steps to master this skill in as many details as possible.
Pauls Jemeljanovs► instagram.com/paul_jemeljanov
Racing Heart, Steady Mind:
rhsm-movement.myshopify.com/?ref=Flefil
Racing Heart, Steady Mind: ► rhsm-movement.myshopify.com/?ref=Flefil
instagram.com/rhsm.movement
Calisthenics Gear ► calixpert.com/gornation
Step 1:
First you will need a proper swing and a clean gainer, both can be found on here:
Swing: youtu.be/6FEwHxlh5JM
Gainer: youtu.be/JOtMvi-1oGg
One extra thing but not super necessary is being able to backflip, this will just help you be comfortable with doing flips.
Step 2:
Learning a proper swing for Geinger.
The first thing you need to do is a castaway, which means gaining momentum with your legs only, meaning kicking your legs forwards and upwards at the same time.
When you are coming backwards you pull yourself upwards through straight arms.
Now push your head in between your shoulders.
You do this type of swing to use the momentum of the legs instead of pulling with the arms.
Step 3:
Understanding the 90-degree hip spin in the right moment.
You need to understand when to twist your hips and how much you need to twist them.
Turn your hips 90 degrees the moment you are underneath the bar. If you twist them too early you will not gain the height that you need and not get the right direction for the flip.
If you twist your hips too late, you risk hitting the bar with your legs, hips, arms, or even the face. So be careful.
Step 4.
When to switch to one arm.
When you have twisted the hips to 90 degrees that’s when you let go of one arm. The side you twist your hips is the side that you let go of the arm.
Don’t bend your arms, have it straight all the time
The arm that you let go of goes beside your hip, this is to be ready to catch the bar after the flip. You should look diagonally to the side around 45 degrees when doing this step.
Step 5:
Kicking your legs diagonally upwards.
After you have done the previous steps, you need to kick diagonally, around 45 degrees, exactly where you are looking. This helps with the rotation and helps you see the bar earlier. You only extend your knees but not your hips.
Step 6:
Baby Geinger.
This is gonna be a drill to understand the rotation and for you to be practicing the rotation and landing faced to the bar.
Stand in front of the bar, around 1 meter away from the bar.
Jump towards the bar and grab onto it.
And to the previous steps that we went through, but as explosive as possible.
The goal is to land in front of the bar, facing it without grabbing the bar.
Practice this with a mat and start slowly, which means taking breaks between the attempts and a tip is to record yourself to see what you can improve.
Step 7:
Gain more height and the right distance.
The goal in this step is to practice gaining height to be in perfect distance to catch the bar.
Start with a small swing and do the previous steps that you learned. Now when you take a bigger swing you need to hold on to the bar a bit longer so you gain extra height instead of going moving forward.
In this step you don't catch the bar, your goal is to reach for it or just touch it.
Repeat this until the technique feels comfortable and you have control over your body.
Step 8:
Put it all together and send it!
It might feel scary in the beginning but we all feel like that and it’s part of the game.
Mistakes
1. Rushing through all the steps before you are ready.
2. Not having enough rotation
3. Letting go of the hands too early or too late. If you let it go too early you don’t have the time to rotate through the flip and if you are too late, you might hit the bar and hurt yourself.
4. Looking the wrong way, many people look forward and that’s where their body goes.
5. Completing opening up the body instead of being in a tuck position
Hope you enjoyed this tutorial with Paul, if you did make sure to hit that like button. If you wanna see more tutorials make sure to subscribe.
Find Me Here:
📷 Instagram: instagram.com/danielflefil
📱 TikTok: @danielflefil
#Geinger #Tutorial #FreestyleCalisthenics
The links in the description are affiliate links and I get a small commission if you buy through the links provided here.
00:00 Intro
00:49 Prerequisites
01:06 Proper Swing for Geinger
01:40 When To Turn Your Hips
02:05 When To Switch To One Arm
02:32 Kicking Your Legs Diagonally
02:48 Baby Geinger
03:22 Practice Gaining Height
03:55 Dp The Full Move
04:10 Mistakes
04:45 Ending
