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you know sometimes locking out for some exercises it turns out it's fine you look at the reasoning for it and it's like well it puts pressure on your tendons and that's one of the um it's one of the myths of the fitness industryyo gorillas welcome to the athlete insider podcast by GORNATION my name is phil and today's guest is hampton from hybrid calisthenics i'm super looking forward to this interview hampton is somebody who is sharing calisthenics advice to over 2.6 million subscribers on youtube 1.6 million on tick tock crazy numbers already and nearly 600 000 on instagram i'm really looking forward to get to know you better hampton and to present and talk about yourself in this podcast episode welcome to the show oh well thank you so much phil same to you i'm really excited to be here awesome thanks again that you take the time and yeah i think in in our community we have a few people who won't know your your name who won't know your face i think maybe your face everybody saw it once uh popping up in his youtube shorts or a tick tock or whatever but yeah still do you want to present yourself who are you who is hampton sure sure you know and i i mean that's kind of the thing with um with doing internet content or even really just doing any kind of content beforehand you know there's always always more people who will know you than people who will like you or even like know you well right just like just like um people you know that they might approach me on the street like hey i i know you i've seen before but those are people who like you you know i always wonder how many people see me like oh yeah he's that guy well so uh my name is hampton and my channel and brandel my brand and channel is uh hybrid calisthenics and i do a lot of home workout stuff it's called hybrid calisthenics uh and i was just talking to phil beforehand that you know while these things refer to the same thing bodyweight exercise you know we we have slightly different communities actually very different communities when you say street workout body weight fitness home workout you know like a progressive calisthenics it's almost like i can name like different groups that belong to those uh those categories um my thing was really right now is just to make fitness accessible to people so right now i'm building the hybrid routine which is going to be based on progressive exercise so your audience is already familiar with calisthenics and progressive counseling so i'll speed through this but just for anyone just in case someone you know is watching just because of me and they don't really know yet um so body weight exercise push-ups pull-ups leg raises bridges things like that if it makes them progressive and regressive in some ways it means we can find a variation of those exercises that work for you that's really what i focus on and i was and i was saying to phil beforehand right before we were doing this uh recording that i never really intended to target the demographic that i have now which i i would say it's fair to say sku's beginner nothing else you know like we have some advanced lifters some people who aren't interested in calisthenics at all but they just watch it just because they like the coffee vibe and you know they like watching the videos you know and i love them for that but excuse beginner i think it's definitely fair and that just really came from the content i was putting out at the very beginning when i had no audience and the people who responded and the people that i that i answered to at the time andit was a surprise to me there was a surprise to me that there was this demand for this because before i did hybrid calisthenics i was kind i i really wasn't i didn't spend a lot of time on social media i had like like 200 facebook friends you know in in 2019 which is not a lot for someone of my generation and age you know even someone who just randomly went to my school has like a couple of thousands so it's like i didn't spend a lot of time on social media so i thought based on my knowledge of it that it's going to be flashier stuff it's going like yeah we're going to be like human flags we're going to do like one arm pull-ups which even as you know in the upper echelon is almost standard it's not even considered advanced but i thought like oh that'll get people's attention and then listen to what i have to say um and that kind of worked but what really seemed to resonate was the stuff where it was like hey if you can't do a push-up or if you can't do a deep squat yet um here's how you can build up and that's what really seemed to resonate so that's who i am the basis of it and a general area of what i cover nowadays this is general movement and making it progressive and accessible to everyone wow well super interesting interesting stuff already because i mean like you you're doing the the beginner um videos even though you can do a one-on-pull-up and like to give you some social proof to our like uh elite uh listeners now you you are like a really strong guy like you can do one-arm pull-ups like can you tell us a little bit about your level in in workout right now yeah i mean look it really depends on who you're talking to and that's like that's the same thing with like as you know through entrepreneurship and stuff right like if you're talking to someone you're like yeah i had like you know a like a 500k a month the other day you know not not maybe like if you say that you know like a regular person might be like whoa and then they might think that you're you're flexing but you know that there's people out there who are just like you know i i made that you know tuesday when i did literally nothing you know that for them that's nothing so that that's you know so there's i always want to be aware of who i'm talking to and i i want to address both of it a little bit um so yes i have spent a few years in calisthenics i can do you know the hardest thing i do probably right now is like half range of motion one arm handstand push up against the wall but that's because i pursued it intently for a while yeah one arm pull-ups is something that i learned fairly early on and again you know i don't weigh that much so it's a little bit easier for me you know human flags um uh came they probably come a lot easier to be than the lever movements front lever and back lever um those are things that i can do but i'm still you know like recently i was like well you know i'll look into that what i really built my foundation on was um dynamic pressing which has really changed i've really changed my approach nowadays so it was dynamic movement so you know i instead of working towards leverage right away i want to work on different forms of one arm push-ups that's kind of where i spent my time looking back there are probably better ways i could have spent my time so i would have more diverse skills this is like really getting into the details of it but for example after you can do a one-arm push-up which is something that it feels like everyone and their dog can do right everyone their grandma can do a one-arm push-up you know but it's like just the simple idea of taking of making a more triceps focused exercise and chest focused but just like moving your arm from off to the side to underneath your sternum and going straight up and down it's something very very few people can do you know even the upper echelon now do you want to argue that's because they're pursuing levers and one-armed planches you know and maltese crosses and stuff and not this yeah certainly definitely is and it definitely is part of it uh but that's why i was like you know that's what appealed to me at first i thought that was more functional you know i pursued that for a few years i got you know fairly far on that and then you know even just like it really was a year ago when i'm like well i'm doing this now i would like to polish up um my other skills and see so that's kind of where i'm at now my training right now is really um involves i would say mostly isometrics uh both body weight and just like uh chain and spring isometrics and just re i really retain calisthenics for mobility is where i am right now not super high once again it depends on who i'm talking to because like you say like we we describe one arm push-ups or one on pearl blah blah blah one on pull-ups as social proof but for some people it's just like well if you can't do 20 of them you might as well go home because it's it's like you're still a beginner like go back and train before you talk about we don't want to hear you talk until you do that right i mean maybe not 20 like 10 you know like there are some people who it's just another level and i definitely want to be aware of who i'm talking to and i i i really don't feel a need to hide who i am you know it's like some people are way stronger than i am and congratulations to them you know and some people they don't even want to that's why i think some people may be confused as to why i'm spending some time on this but some people feel bad when i say that when i'm like well you know like i want to be aware of myself but when i say yeah that's not really that high level they feel bad about themselves because like well you know like i i just started working out at you know age 35 you know i really haven't gotten anywhere i have been saying that i'm below novice because he called himself a novice so it's not you know i'm not trying to make anyone feel bad or worse i'm just trying to be honest to myself where it's just like here's where i am here's what i'm working on and if you just started no worries don't worry you can you can wherever you're at you can build up so just trying to address all people there yeah because it's an interesting topic because there are so many levels and so many different um yeah approaches in calisthenics where it's hard for somebody who is uh even in this podcast you know like i interview elite athletes and they sometimes say yeah i learned the plans in nine months but uh like i took i took really really long and like you can learn it in in three to five months so and i'm i'm also thinking yeah what does somebody think who is like working on the plan since five years and not not unlocking it which is not something completely unusual right right so yeah yeah you know andit's a different you know it's a world where you know there calisthenics is still underrated you know i gotta say even as well known you know as some brands are you know like i think the biggest counseling channel on youtube is still i think thenx right you know like there's other big ones out there and then there's people like andrea larosa who i i don't you might have interviewed i don't know if he speaks english uh but very very impressive athlete uh and if nothing else but like the where they talk like obscure facebook forums or uh sometimes their app and you know and it's like relatively smaller youtube videos where they talked about the technique of this stuff i think it's still underrated because i think if the community really hasn't hit the stride where it's like okay this is the stuff that definitely works now um and this is what this is what we can spend our time on and this is what will work together and this is kind of what happened in fitness in the 20th century you know people have to you know the importance of like knowing what works and seeing it from yourself not just through scientific study but through like the popularization of like what people are talking about is super important because think about this i believe and someone can fact check me on this and correct me which is very open but i i believe i recently read that people thought a bench press beyond a certain amount was impossible guess what that amount was it was 400 pounds you know they thought a 400 pound bench press was impossible i think until doug hepburn did it uh again feel free to fact-check me on that and then after he did it a year later i think he did like 500. so it's like you know after first so we've hit that stage where it's like can these things be done imagine if you didn't have the internet and you're like wow you know and you in your vine you would envision the plants you're like well it's probably impossible right it's probably impossible let's say you have some talent and you got to like what was basically a advanced tough planche and you're like okay you know i i i might be the strong like you're you're like this small village you know in america you're like yeah i might be the strongest person in the world you know and to your knowledge that might be true right that might be true um but i think first we have to see people who are doing that you know and then it's like you talk to the right ones the ones who don't just have natural talent but build up in a progressive way and they say oh this is what works because i think that's the key that's why i'm talking about this yes of course there's foundational strength then there's your proportions you know like how your limb length you know this you know then there's technique um and there's some genetics but i think the reason why there's such a big difference in ability sometimes where someone's like i i take like 10 years time learning plans and some people are like yeah i spent like um but like five you know some people get in a couple months just because you know of the stuff that they do and i think it depends on how they train you know their genetics but it's also technique and how they train you know i mean if you think about it it makes perfect sense like you know some people are training for isometric of things through mostly dynamic movement which helps but then it's like well then what about like principle of specificity and everything and it's just like you know imagine a day without the internet where someone's working towards a bench press that's why i brought up that example and they're like well maybe the best way to train is to do like best way to train for a 400 pound bench press is like 135 but perfect for him for many many reps turns out you know not really the case you know and then it's like well no it's five sets of five you know doing half your max and then some people think that but it's not really the case so i think first we have to see we have to have the social proof you know and the community of seeing people do this which is where we are now and right now we are currently in the midst of like okay okay okay so this is the best way to do it you know everyone everyone has a tutorial on the planche you know but you know i think soon it'll become very apparent when we look back in 20 30 years you know or maybe shorter i don't want to blow anyone's mind like um maybe less time than that where people look back and be like oh okay like this guy was very talented you know he could do multiple levels of you know and flags and stuff but his advice wasn't necessarily the best um just being he and that's not his fault you know he worked with what he had now um and i think that's will that's what we'll experience and you see that through lifters nowadays full respect to eugene sandow uh sorry for mispronouncing his name but like considered the father of modern bodybuilding because he was the first person to build the who the first famous person to build his proportions based on fixed proportions he measured greek statues but in his book strengthen strength and how to obtain it i think he talks about like self-resistant techniques and in his mind he's like yeah you can use dumbbells to work your muscles but you could also sit here and just tense your muscles and it'll be the same effect turns out no not at all that's like debbie that'd be cool if that was the case and he's like for him for him you know and i mean back then he had the social proof right you know some of his stuff might have been lionized a little bit still a very strong guy it's like so if someone says yeah this is how you get strength you know i wouldn't disagree with him you know it's like that since the idea he he's a he's a strong man he knows what he's doing but as we look back with the modern information it's like well that was not correct he basically stated that dumb bells were there just for entertainment um which is not the case right so i think that's what we're talking about by the way in case you and your listeners have noticed or you have noticed i give very lengthy answers so if you want me to do uh like i think this is the that's the product byproduct of both my personality and doing coffee with hampton so if you want me to do shortage stuff um i can and if you want me to elaborate that's that's fine as well it's perfect i think like it's super interesting to talk to you uh like to to listen to you um yeah i i like it um yeah maybe we can uh we can go back a few years um can you tell us about your beginnings in the sport like um i guess in the beginning you also didn't have all the information that you have today all the knowledge all the uh the books read uh the the videos watched whatever um how did your beginning in in calisthenics look like okay um so in the very uh so in the very beginning i was a very very active kid you know like i i was i was born relatively athletic you know i could i could run a little like based on a playground i could run a little faster i go a little bit longer a lot of i was better at explosive movement i was better at sprints than i was long distance running loved recess dude like that's the very very beginning um i i was raised by my father and a lot of his friends by men and some women who were very interested in martial arts you know they did a lot like karate they did some wrestling jiu-jitsu all kinds of things like and you know as you know a lot of these martial arts disciplines uh they really focused on calisthenics what was it like like push-ups basic calisthenics push-ups sit-ups things like that uh more than weightlifting and possibly because of this like you know again it's hard to get rid of a belief i think there's like a there used to be a belief that weightlifting would make you slow and you know and inefficient in combat um which is why why i think a lot of martial artists even now knowing that there's there's there are definitely ways where you can strength train without getting slower and you can actually get faster uh even because of that i think just because it's been passed down it's in like the culture of martial arts to have calisthenics so that's really where i started and you know back then it was it was very simple stuff like push-ups and sit-ups you know and it was really numbers as you know uh like that's how a lot of people first learn about calisthenics as increasing numbers you know that like there's no difference there's only one kind of push-up there's only you know there's only one setup what are you talking about and it's like well no there's like what what there's like push-ups and one arm for sure you know that's that's that's how it is you know and people are like wow this guy he once could do like like 500 push-ups and i'm like wow 500 push-ups that's incredible i want to get there you know and it turns out you know that's like you know that's you know if you're where if you put your putting some working you don't weigh that much it's not that hard to do especially if you're breaking up with multiple sets uh and this is like like i'm giving i'm thinking from the beginning beginning i'm gonna kind of rush through so we don't spend too much time um you know around like age 17 uh i didn't have to drop out of school that's it's minorly related to this um uh i dropped out of school in eighth grade um because my my mom got sick and i had to help run the family business so that's minorly related to what i'm about to say but i did go back later and finish i got so i didn't didn't go to high school but i graduated from college um but at age 17 i didn't go to school and i worked full-time and that we usually didn't go get home until like 9 10 p.m and we would watch tv um you know whenever we watch tv um and i you know i i don't know what the catalyst was but i remember i was like you know i'm gonna start doing some push-ups regularly because i you know like i i was active but i didn't have a regular routine so um for me the idea of like okay i'll do push-ups every commercial break so for an hour-long program you know every time i i would see uh a commercial it'd be three minutes on okay well i'm gonna do push-ups yeah so i started doing about about like 100 a day you know and i'm like oh this actually got a lot easier so i you know my first you know entering adulthood you know age 18 and so i was doing about 500 push-ups a day you know and that's like you know not really any other exercise you know when i saw a pull-up bar i'd be like ooh pull-up bars you know but that you know i was doing that for no reason other than just because i thought that's what fitness was right it's like no one really sets you down and gives you a handbook even in pe not really not really much um but a few years in i was like i should probably do other exercises too okay um well what you know it's like you know muscular imbalance all these things like i knew these terms but it's not something you it's just really in the forefront of your mind right you don't you know i don't i didn't follow those channels i you know i really wasn't you know i almost hate to say this but i wasn't inspired by a youtube fitness person really to work out it really it really just wasn't what resonated with me you know full respect to these people who are doing you know your former guests you know yourself all these people who are doing awesome things congratulations it's just not it's not really what best name is me um because i never watched it i might have liked it had i really got into it um and i was like well like i i'm gonna start doing some other exercises um and this is see this is how fast things go by because some of your viewers will listen to this and just laugh because i think it's ridiculous but there was a time period where um a book called convict conditioning came out and that was a lot that was a lot of people's introduction to calisthenics because i remember my friends talking about it and they're not in this world they they got the books because they it was popular it was probably like it was trending at a time uh so this so they got it and they introduced me to it i'm like oh so i looked at the progressions and everything and just like it or not you know i know the book is you know the method is controversial amongst like some of the bodyweight fitness community i understand that but that was my introduction to the idea of progressive calisthenics so the idea that you could break this down into it um and i studied abroad in at age 22 in germany um is where where are you located are you in germany germany okay yeah okay great great so i was near um i was near copeland's i was in valindar i was at a school called beijau um and great time beautiful area if you have a chance please visit germany please visit the area um but what was different from me as an exchange student and different for me living my life here in the us um once again something that's gonna make people laugh and this time you know full on i agree with you laughing i was used to having not wi-fi but like almost unlimited data everywhere i went okay it was like and like we had like i i could go anywhere and i could look up facebook i could go through youtube and everything i didn't spend a lot of time at home turns out you know like whatever phone plan i had in germany i had like 200 megabytes and then the rest was i was being charged like like ten dollars per hundred megabytes i'm like i liked it well uh i better turn off that so that that's something i did a lot well turns out you know when you are because i'm someone who likes to go out and walk walk a lot i like to go out coffee shops i don't like i don't like to sit at home where you have wi-fi um i like to go out um turns out when you don't scroll through facebook or social media when you're eating it out you read you know so i was like ah so that's really when i read it but then and then i read a lot of texts um on calisthenics that's what i mean it's like i really for someone who did who does video now i was really more inspired by authors um and if anyone's ever read the book comic conditioning most people just look at your exercises and like well this is this is not optimum um because of this a lot of the you know a lot of the cool stuff that i got from it was uh paul wade's writing style um because you know for someone who's writing from the perspective of a prisoner and we can go more into this if you want just because it's something that the calisthenics community does kind of know about and i spent a lot of time reading i've talked with i've emailed with paul wade before and he has a very inspiring writing style you know i i would i find that hard to deny like he he gets people pumped and gets people going and that's part of where i got um how i teach calisthenics nowadays from because you know again someone you know it's written with it's written for men you know you know it's written for men very masculine environment where it's like you you you have to umyou have to get strong and muscular so you so bad things don't happen to you in prison um but for that you know he he's actually very kind to beginners you know he's just like well you start off with wall push-ups and then you build up to these inclines no good job this is already quite strong let's keep let's let's keep you going and a big part of it and this is like tying back to what we were talking about before the missing piece of you know where training is you know most people they said well if you want to build strength you want to stay low uh one of the keys that that really seemed to work well for myself and for others why i think like the content that i spread resonates is some of the higher repetitions earlier on you know when you spend higher repetitions and you don't just jump into a harder exercise he's like yeah spend some time building these repetitions he spends chapters explaining why it is which sadly is ignored because everyone just screenshotted you know the exercises page um and he went into that and that thing that that really helped a lot of people unfortunately so two things people don't really some people don't like reading you know no judgment they don't really like reading and i mean i don't have as much time to read nowadays as i would like um and also some people they they don't like the prison aspect so sadly this um this inspiring author with a good method really wasn't lost so like when i started um sharing this i used that as a foundation and i made my own thing and like i'm like hmm this thing works a little bit better at something but i use that as a foundation to really start spreading calisthenics because that's really what i when i first got into you know and obviously as you grow you know first of all like for example there's probably one reason why i focus more on dynamics and one-arm pressing and one-on-one pulling and not so much on aesthetics just because i was inspired from from this start and it probably would have been very different had i been inspired by a youtube channel where they put you know front levers and like what are front levers and planches i probably would have like explored that way beforehand just because that's what i was exposed to um but that's really the beginning of it um and a lot of it was also just personal experimentation uh when and then there's another level when you start doing it for a living um and once again this is already a long story so i'm trying to convince it um you know and you start thinking about and then really the question that i approach nowadays is why not it's like like like all these things that we take for granted i'm like why not you know it's like well this move is impossible i'm like well why isn't it you know so like that's really where i'm at right now um where i try to experiment a lot in my training and you know and i hope to get um i hope to find both new things i can accomplish but also document a journey and teach people how to get there so i can help others do that well that's uh like yeah the long long story which is which is super interesting interesting do you get a lot of um knowledge even nowadays from from books and like what books would you recommend to to people listening like is there another calisthenics book that you would recommend more nowadays nowadays uh to be honest for most people i just like because of people who are probably watching this and listening to this you're probably gonna resonate more with video content or uh social content um so that that's what i would look into um i would just find a youtube channel or even an instagram channel um again once again these these people there are some people who are very good at teaching and very good at calisthenics and they're not great at social media um so like you don't don't look for that's like the highest subscriber ones look for one that works for you looks for one that breaks breaks it down the way that you like um first of all because you can also ask that person questions you know when they have like 10k and fewer subscribers but they're very good at what they do uh there's a good chance they'll answer your question much more than like um you know full respect and love to him chris heria because like he gets a lot of just as an example of someone who gets a lot of comments um so find someone that you like and you resonate with it doesn't have to be someone who's famous because you might be able to get what's essentially tutoring because you know they're like oh fine i finally got a comment i'm going to answer all of them so uh th