- What's up, elite Thenx athletes?
It's Chris Heria.
Welcome to another video of official Thenx.
Today, I'm gonna show you guys how to start freestyling.
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Alright, so let's get started.
So today, I'm gonna show you how to start
freestyling calisthenics on the bar using a drill,
the exact same drill that I used
to first start learning, myself.
Now, we've been uploading a lot of workouts,
and a lot of you have been making
some incredible transformations, so now it's time for me
to show you guys how you can apply your newfound strengths.
So if you've been following this channel for a while now,
you should be able to do a lot of these moves
that I'm about to show you right now.
We're gonna go through a list of moves.
We're gonna create a collection of moves
that you can do on the pull up bar.
So the first one I have to show you guys is the pull over.
Let me show you guys really quick what that looks like.
Grab the bar, like in toes to bar, bring your hips up,
pull all the way up to your belly button,
let your body go all the way up.
Control the negative.
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You see, these movements right here
are basic, fundamental movements
that you're gonna start using to freestyle on the bar.
Now you're gonna learn, in a couple of minutes,
that you don't absolutely need to know how to do
a muscle up or a pull over to start freestyling.
But these movements right here are really good
fundamental transitional moves that, if you master this,
it's gonna take you to that next level,
something that I did earlier in the intro,
like the 360 muscle up.
So now I'm gonna show you guys a couple more moves,
so that we have a good amount of moves in our collection,
so that we can start repping them out on the bar
and starting that drill that I'm gonna show you guys
in a couple seconds.
But first, let's make sure that we can master
a couple moves that we can apply in our freestyle.
So now I'm gonna show you guys straight bar dips.
You can get up there with a pull over or a muscle up.
When you're at the straight bar dip, all the way at the top,
weight forward, all the way at the bottom.
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We've been doing that one for a while.
Alright, the next move I wanna show you guys is the L-sit.
And this one should be very familiar with you guys.
You want to lift from your core.
Hands up, no movement, 90 degrees,
not anywhere lower or higher.
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Next move I have for you guys is switching grip pull ups.
So when you do your pull up,
you're gonna have some hang time at the top.
That's where you're gonna switch your grip.
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And the last move I have for you guys,
I'm sure a lot of you guys can do
if you've been watching the channel,
leg raises or knee raises.
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Alright, so once you guys
have been able to successfully master these moves,
do them all about 10 reps each with perfect form,
you're ready to start learning how to freestyle.
If you need help on any of these moves,
you can always go up to thenx.com,
become a member so you can get full access
to all our technique guides and workout programs,
just so you can cover this point and get up to this point.
So now, we're gonna start the drill that I did
when I was first getting into calisthenics,
freestyling calisthenics, and how I developed
my technique and my form of freestyling,
and this is exactly what I did.
So what I did was, I knew a couple moves, like the pull up,
switching grip pull up, pull over, muscle up,
a handful of moves, even leg raises, knee raises,
and I knew that I could do all of these on the bar.
So the drill here is to try to transition
between these moves that you've learnt
and from one exercise to the other.
Try different formulas, try different combinations.
The name of the game is one, try to stay on the bar
as long as you can.
Two, try to incorporate repetitions.
Don't just do one move or one rep, but do it multiple times.
And three, you always want to maintain your form.
You've still gotta maintain perfect form,
but you still want to use as many exercises as you can.
And if you find yourself learning new exercises
along the way, try to find a way to incorporate it
into your training.
So the way that we're gonna first, first start
our very first drill, our very first combo,
very first freestyle, is to choose one of the two moves
I just showed you, or two moves that you can actually do
on the bar, and just try to transfer from one to the other.
Now that could be something super-simple,
like an L-sit
to leg raises or knee raises,
or knee raises to a pull over,
and back into knee raises.
It can literally be whatever you want it to be.
It's a combo, it's a freestyle.
It's, in a way, a way of expressing yourself
as well as getting that workout.
So once you've been able to master
one move to the next move,
then you can, as well as add in reps,
try to add in a third move.
So let's try to go, for example, pull over,
muscle up, straight bar dips,
down, L-sit.
Hold, hold, leg raises.
You can go back into a muscle up,
and then the list goes on.
Back down, pull over.
Do it again if you want to, if you can.
If you get to a point where you're like,
I can't do anything, I need to let go,
you have to build that endurance.
Stay on as long as you can.
At the end, just do something simple.
Right?
But the whole point is to start developing a flow,
start adding more moves into your workout exercise arsenal,
you know, your collection of moves.
Your always, your go-to moves that you know
you can always go to
and be able to bring that out on the bar.
Also, the more you do this,
the better you're gonna get at it.
You're gonna be able to also learn more moves,
more skills and strengths, along the way,
and you're gonna be able to apply this
into this technique, into this drill.
So again, the drill is start off
with just two moves I showed you.
Do that one, and go into another one.
Try to rep it out.
Try to stay on the bar as long as you can.
Once you're very comfortable with two moves,
try to throw in a third move.
Try to throw in a fourth move.
You can either plan it out before you do it,
like, okay, I'm gonna go into switching grip pull ups,
then muscle up, then pull over.
Since I'm already at the top with my pull over,
I'm gonna go into straight bar dips.
Since I will be tired at that point,
I'm just gonna come down and do an L-sit.
You can plan it out, progress it, so that you get harder,
or you can also go up there freestyling,
to see how your body transfers into these different moves,
as well as trying to find new ways
to transfer into other moves.
If you've never transferred from a straight bar dip
to an L-sit before, try it.
Same goes with everything else.
So, for an example, again, you can start
from switching grip,
pull over, straight bar dips,
muscle up.
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And the list goes on.
The more you learn, the more you apply,
and after a while of doing this,
it should start to look something like this.
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Thank you guys so much for watching the video.
I hope this drill helps you guys
start learning how to freestyle, and if you need help
at the very beginning, the very beginning steps,
if you feel like this is a little bit too
more advanced for you, you can always go onto thenx.com,
become a member, and we start you off
from at the very, very beginning.
We teach you all the fundamentals.
Becoming a member will give you full access
to all our workout programs, all our technique guides,
daily workouts to getting you in the best shape
of your life, and not just looking strong,
but actually being strong.
I've seen some of my members sign up for thenx.com
and in just a couple of weeks, sometimes days, even,
they're mastering all these moves
because of how we break it down into simple videos,
step by step, and if you want that to be you,
sign up right now at thenx.com.
Don't forget, guys, we post every every Sunday,
8:00 p.m., USA Eastern time,
and the first person to watch, like, and comment
is always gonna win some Thenx gear.
Next Sunday, I'm still gonna continue this series
of how to freestyle with you guys, and I'm gonna show you
how to jump on that bar.
See you next Sunday.
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What's up, elite Thenx athletes?
Make sure to check out the very first episode
to the vlog series on my new channel, Chris Heria,
uploading this Thursday, October 11th,
at 2:00 p.m. USA Eastern time.
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