Tuesday, January 17, 2017

Preventing Pulled Groins

Preventing Pulled Groins

Most breakdancers have pulled their groins during their career at least once. Pulled groins occur most commonly when breakdancers execute power moves. So what is it and how and why does it happen?
What is it?
A pulled groin is a tear in the muscle. The tear can vary from very small to completely severed requiring surgery to re-attach the muscle. Most likely in Breakdancing you will have a small tear that will hurt but not require surgery. If you tore the muscle, you have to let it heal. The best way to let it heal is to get blood in there by doing rehabilitation exercises and not do any activity that aggravates it. Obviously the best approach is to train so groin muscles are strong so it never happens in the first place.
Groin Muscles Are Used When Your Legs Are Open
Severe Tears Cause Internal Bleeding and Look Like This

How does it happen?
In lots of ways it can be a combination of exceeding your strength and flexibility range. Very intense muscle contractions will tear the muscle. Over exerting yourself when doing powermoves and moving too quickly are ways Breakdancings produce intense contractions. A good example is performing a windill and trying to go as powerful and fast as possible which is often the way bboys first tear their groin. Exceeding your flexibility range causes your muscle to tighten making it easier for the muscle to snap and tear with little force. This is easy to do when performing your powermoves at your peak of your flexibility.
How does it affect your dancing?
If you like to pull your legs towards you, a pulled groin will make that hurt. It will be painful and cause further damage to perform top rock and power moves. You may still be able to practice some footwork and practice most freezes.
How to prevent it?
With a good stretching and strength program! When you stretch using PNF stretching (Proprioceptive Neuromuscular Facilitation) you do both at the same time. A good way to think about it is performing your splits unsupported with gravity pushing you down like in a suspended split. You work your flexibility as you go lower and your strength in these new flexibility ranges because you have to hold yourself. The adaptations your body makes to be able to do this end up surpassing the strain of holding splits in power moves thus preventing pulled groins in your bboy career!
So start working your side and front splits but do it the PNF style and hold yourself while you do it and get stronger and flexible at the same time. You can follow my stretching video or read the book Stretching Scientifically.
This Book Has All the Info You Need


This Video Will Guide You Throught the Stretching

Look I'm Showing Off

Tuesday, January 10, 2017

How to Headspin Breakdown

How To Headspin

Headspins are a tough move that you shouldn't try as a beginner. They are a pain to learn because of the time it takes to train your legs to stay straight in the move. It is also a move that you lose if you don't practice and maintain it.

Step 1 Find your balance spot on your head

When you are in a headstand move your chin away and close to your chest, this will move your balance spot from the back of your head to your forehead. You will find that spot where it feels comfortable and stable. That is your balance spot.

Step 2 Mastering Being on Your Head

Get used to being on your head for 30-90 seconds. Then get used to kicking your legs and never falling over. You have to dominate the headstands so you never fall.

Step 3 Rotating

After mastering the headstand you will start walking yourself around in a circle keeping your legs straight, above your hips and in a split position. Once you can walk yourself around like that then you do quarter, half then full rotations.

Common Mistakes

  • Not being on your balance spot
  • Bent legs
  • Legs falling below the hips
  • Not maintaining the split position.
If you find yourself falling a lot watch yourself on video and look at your legs. Its usually your legs not being symmetrical that will make you fall.

Training Strategies

It takes about two months to master the headstand. Then a couple of months to master headspins. Its best to practice small amounts around 15 minutes more frequently than long hour long headspin training sessions.

Video Tutorial Series

Watch and learn then practice alot.

Sunday, November 13, 2016

Shoulder Strength and Flexibility Training

Shoulder Training


Shoulders need to flexible and strong to stay injury free. Don't think that just by breakdancing you will train them properly. Make them stronger and more flexibile than you need then breakdancing will be that much easier.
I do the basics for shoulder flexibility as shown in the video. Shoulder flexibility is very important for specific moves such as hollowbacks and airchair, it becomes less important for flares and footwork. However, with greater flexibility more moves are possible. If you aren't spending at least 15 minutes a week stretching your shoulders you are wrong!


Strong shoulders make strong bboys. If you want to be on your hands and make it look easy start get comfortable being upside down. Handstand walking, handstand pushups and handstand holds are the basics you need to master. If you want to go to the next level start training like a gymnast and get upside down on rings.This video gives you a peek at how I maintain my shoulder strength to stay injury free and do all the moves I have in my head.

Tuesday, June 7, 2016

Keeping your Wrists Injury Free

The most common injury for bboys? Wrist strain! Here is how I keep my wrists working so I can dance on them.  I stumbled upon the ultimate wrist strengthening program while doing gymnastics learning a muscle up. I also show some exercises and stretches that help.

Remember, if you have wrist pain don't do anything that aggravates them! That means limited dancing but you can do strengthening exercises but not stretching.

Saturday, June 30, 2012

One of Your First Moves Should Be the Coffee Grinder

I teach this move to alot of kids, if they listen they pick it up in about 10 minutes. To really master this move you need to be able to do it in all directions. With practice you can start a 1990/2000, windmill, flare, headspin etcetera from this move. If you focus you can learn this one on your first day, most people do.

Monday, April 30, 2012

Why do my wrists hurt?

Ask b-boys you know, almost 100% have had wrist pain in their B-boy career. Why? The quick answer is lack of strength and or flexibility in your wrists. Your wrists just arent used to the rigors of Breakdancing training and if you dont acclimate them to handle your body weight they will breakdown. Lets work on the flexibility, how do you know if you have enough flexibility? Pass this test.
I always make first time students take this test so I can gauge how hard they can push themselves. Some can hold it flat, some cant, the ones that cant need to stretch it. Here how you can stretch it so they can be flat.
 There are two opposing muscle groups in your forearm, this is the more important stretch but you need to do both.
This one will be more sensitive.

Once you can hold them flat, you wont be hyper extending them when you are Breakdancing. Footwork, handstands, flares freezes all require that you can hold your wrist at least flat on the ground with ease.

Flexibility is half the battle, now you need wrist strength to hold your body weight on one wrist and bounce, thats about the most extreme case. You wont be able to jackhammer unless your wrists can handle that. Here is one exercise you can do at home.

You make it harder the closer it resembles a push up. The other exercise which works best is practicing a false grip and doing pullups, you need rings for this though.

Once your wrists are strong and flexible you will be able to practice all the moves without pain. So getting them prepared needs to be your first goal in breakdancing.

My wrists already hurt, what do I do?

Overuse is common, the way to fix is to not do things that make it hurt. It has to heal then you can train them again. Failure to follow this will lead to more pain and strain on your wrists.

How long before they are ready for Breakdancing?

You can get them flexible in about 1-2 months. The strength portion takes more time. It all depends how much you are training them though. Wrist strength and flexibility should be part of your normal warm-up before you breakdance until you stop experiencing any pain.

Any Questions?

Monday, April 2, 2012

All B-boys are handstand masters. Start training them now!

Alot of the moves are based off of handstands, 1990s, 2000s, airflares hand hops etcetera. There is no trick to handstands, with a little practice you can get them in a month, its about 50/50 strength and balance. If you practice against a wall you will get them fast. This is how I trained for them, similar to gymnastics.

Once you master them, you can do stuff like this.
 The answer to most of your handstand questions is to practice more!