hey everyone it's Daniel vaginal here for fitness fa Q's I'm joined by Austin Dunham also a fellow
Kalos tax expert and colleague within the youtube scene course we're going to be bringing you the
best way to start Cal stacks the best exercise that you should be doing to start your journey
and master your body with Cal stacks as a beginner you'll want to master the dip to
improve the strength in your shoulders tricep and also chest the dip with a band is a great
way to build strength as a beginner if it's done properly it's the way that I recommend
doing this with a band the most important thing is pausing at the bottom position the reason why
we want to do this is if we don't pause the band is going to give too much assistance and recoil up
through the movement so it's going to be giving too much assistance that is something I really
want you to pay attention to if you apply that your dip strength is going prove really quickly
and in no time you won't be needing that band Austin's going to set up for it the amount of
tension that you have in the band is determined by your level of strength and also the color and
thickness of the band so you have to play around with that one it's going to set up here nice and
tall down pause for one second back up so now of course the band is giving Austin assistance here
but it's not giving too much so he's still having to do a lot of muscular work himself pause back up
so he's using a full range of motion what does that mean going down to 90 degrees straight at
the top for those of you that are looking to get better it pull-ups perhaps get your first rep
or increase the amount of reps that you can do you should really spend your time doing pull-up
eccentric s-- I love doing these because we're practicing the exact exercise we want except in
Reverse I find this much more beneficial than just doing banned pull-ups because put simply
it's much harder to do pull-up East Centrex and I find that the strength transfer from doing
these is going to get you your Rep and increase your pull-up reps much faster now with this when
we're doing these as the name suggests it's an eccentric we're only doing the lowering phase of
the exercise so Austin's going to jump to the top and he's going to lower down taking about
eight seconds slow controlled all the way to a scapular engaged hang engage and then relax now
he's going to jump up again straight away good and we're going to repeat this for reps we're not just
doing one we're training in the same way that we would if we wanted to get stronger multiple reps
are very important go one more good multiple reps to build that volume increase strength
through the range of motion that we want and develop the muscles that are responsible for
pull up strength now everyone's objective when they start calisthenics should be to master the
pushup a lot of people think they can do push-ups properly but actually lack the strength and body
control to do them properly what I mean by that how many times have you seen people go on the
floor doing push-ups flaring the elbows not using a full range of motion these are the people that
need to drop the ego especially as beginners and do an exercise like an incline push-up this one
allows you to use a full range of motion perfect technique and the beauty of this is it's scalable
if you're a complete beginner you'll be doing the push-ups with your hands quite higher as you get
more advanced naturally you want to get closer towards the floor you can lower the height that
your hands are placed so you're starting at an incline gradually going down closer with your
end goal being on the floor technique-wise hands shoulder-width apart or slightly wider same as
before with the bodyweight row we want that full body tension so Austin's going to stay rigid in
the exercise from he is tucking the elbows in chest down towards the bar every single time
elbows straight quite simple but in practice we really want to keep those elbows tucked in we want
to avoid the elbows from being flared that way you can progress down towards the floor so when you
do go the floor you'll be using perfect technique and you won't be flaring out and having potential
shoulder injuries with that type of technique and we really want it ingrain good habits with those
elbows in because that's what we're looking to do on advanced movements after you're no longer a
beginner with calisthenics the next exercise that is very important for beginners is the bodyweight
row aka the Australian row very appropriately named mind you is great for back development arm
development specifically for pulling strength so if you're struggling with your pull-ups
this is an exercise that you should absolutely master Austin's going to set up with his hands
shoulder-width apart and he's going to get into a rigid body shape forming the same tension that
you'd have in a plank so we can see here his glutes are engaged got his abs on as well very
rigid in this position he's going to row up until the bar touches the chest that's a full range of
motion arms are locked at the bottom got a few more for him as he's pulling up his retracting
his scapula really engaging that do one more great coming back down so consistent form with range
of motion to the chest every single time he's engaging his back on every single rep he's not
just mindlessly going through the exercise which is great as a beginner that attention to detail is
going to separate you from someone who gets fast results from someone who is really slow with their
progress and doesn't get the results that they want now as beginners looking to get into cal
stacks the handstand is one of the iconic moves that you'll want to learn because it gives you
a base to work more advanced skills later on but of course there's so many elements to a handstand
you need to develop the strength of balance the coordination we're going to start at the beginning
with an exercise called the pike handstand this is going to give you confidence going upside down
it's going to build some over strength and it's great preparation for your handstand journey to
come so in terms of this one Austin's going to set up in a push-up position hands shoulder-width
apart feet on the box now before he does anything his feet stay in the same spot the whole time he's
just going to walk his hands back towards him in this position here we're looking for the hips
to be stacked over the shoulders now I want you to push tall pushed all good and with your eyes
looking between your hands during this exercise you want to have the elbows completely straight
the whole time trying to shrug up just like you would in a handstand and we'd be holding this
exercise for time to build endurance stability and strength overhead when you're ready walk the
hands out and you can come out of the position perfect it's a hard exercise even if you have
advanced strength like Austin so beginners this will definitely be a good starting point for you
there you go everyone those are the main exercise I recommend for beginners who are looking to start
calisthenics now if you're looking to have a plan that shows you everything a twosie all the
progressions how many sets reps and workouts that you should be doing as a beginner go to fitness
faq.com to start your journey subscribe if you haven't already and I'll see you on the next video