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- What's up THENX athletes?
Today I'm gonna show you six moves
to master calisthenics.
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♪ Listen ♪
Alright guys, so let's get started.
Today I'm gonna show you six moves
to master calisthenics.
That's right,
if you master these six fundamentals right here,
you're gonna be able to master
all aspects of calisthenics.
In working out in calisthenics,
you're either pushing, pulling or holding,
and the objective is to eventually increase the
overload or to move on to harder progressions,
but at the end of the day,
every single move,
no matter how easy or difficult are
gonna use these fundamentals,
these six fundamentals that
I'm right about to show you.
For example, in pulling,
the very first progression you start off with
is Australian pull-ups.
But over time Australian pull-ups will
eventually turn into jumping pull-ups,
which turns into pull-ups,
high pull-ups, muscle-ups,
explosive muscle-ups,
progressing on and on into harder progressions
and exercises and increasing the overload.
So pull-ups is a fundamental when
it comes to pulling.
Mastering your pull-up is gonna have you master
all aspects of calisthenics that utilizes pulling.
You're gonna be using these six fundamentals in
everything you do.
Remember, when it comes to working out,
you're either pulling, pushing, or holding.
At the end of the day,
no matter how heavy or how light the weight,
or no matter how hard or
how easy the progression,
which leads us to our first move
right here, pull-ups.
I'm gonna show you guys how to do pull-ups
the correct way which is gonna have you master
the pulling fundamental of calisthenics
and working out.
So first, it all starts off with the grip.
We're gonna start with a nice good over grip.
Try to really over grip the bar,
don't just hang right underneath the bar.
You're gonna have no support from here.
Really try to over grip it as much as possible,
and then squeeze it.
We can with shoulder width apart from right here.
Now let's come into our scapulas.
You wanna make sure that you have our
scapulas back and roll down from this position.
And with our shoulders back,
we're gonna bring our arms up and we're
gonna pull to our chest position,
versus pulling like this.
Normally you would see to the chin position.
This only has so much range of motion.
If you're pulling straight up, like this.
Which is why, in my opinion,
pulling to your chest with your scapulas
pulled back like this is really the motion that
you would do when you would do a row anyway,
and it gives you a lot more range of motion.
As you can see, you can pull all the way
to your chest,
all the way to your belly button, and so forth,
versus pulling just up to your neck.
So this is how it works, guys.
We're gonna bring our hands here,
down to make sure scapulas are
in the right position, forward,
and from this position we're gonna lean back,
and we're gonna grab the bar just like this.
Make sure to have a nice good grip,
and over grip as well,
and from this position keep your body straight.
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And make sure that you keep that position
the whole time when you're doing these reps.
And after training this technique for a while,
you're gonna be able to pull a lot higher
than you could before.
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So if you're trying to achieve something harder,
like the muscle-up,
you're gonna need to have a really strong pull,
as well as a really strong push.
Which brings us to our next exercise,
the push-up.
The push-up is the master of the
pushing fundamental.
You can start pushing from your knees and
eventually start doing real push-ups,
push-ups with one foot,
eventually push-ups with no feet on the ground.
If you master the aspect of pushing,
you're gonna continue to progress on
to harder progressions and exercises,
as well as move on to heavier weights.
So you can whether you're doing full
planche push-ups,
whether you're benching 300 pounds,
whether you're doing push-ups with your
knees on the floor you're still pushing.
So we're gonna go over some push-ups.
Let's go for it.
So to start off you're gonna be as
straight as possible.
In calisthenics you wanna see straight lines
and that shows you good form.
Alright, so from here we're gonna be keeping
our chins up, looking straight,
have our hands about shoulder width apart,
and when we go down,
we're gonna have our elbows come right
next to our bodies,
stay looking straight,
keeping our bodies straight,
and come right back up.
Make sure that you guys can do this slow
before you try to do it fast.
'Cause anything that you can do slow,
you'll be able to do a lot faster.
Alright?
So now that you guys see what it looks like,
you wanna make sure that those hips
aren't drooping and they're not too high,
let's go for some reps.
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It's funny because I've seen people be able to
bench like a couple plates but still can't do
20 push-ups in a row.
So that should tell you something
about push-ups.
So focus on your push-ups.
If you're really trying to master calisthenics,
try to get to 100 push-ups in one set,
if you can, quality form, of course.
So push-ups is gonna help you master
the fundamental of pushing,
when it come to training and calisthenics.
But the other dimension is pushing down.
And that comes with our next move, dips.
So any exercise that you're gonna be
in this position utilizing this dimension is
gonna stem from this exercise right here,
so let's master the dip right now.
So you wanna have a really strong grip
to start off.
You wanna make sure that you're shoulders
are not down here, pushed up.
You wanna have a slight lean forward,
and we're gonna continue to go down
keeping our elbows in.
Chin up looking forward.
Now we're gonna press back up,
keeping that same form.
Keeping our core tight, body straight.
Let's go for some reps.
(techno music)
Alright, so, there's the dips.
You guys wanna make sure to have
full range of motion.
All these fundamentals are only gonna help you
if you're using perfect form,
you're going full range of motion and you're
doing all these movements properly.
Alright, so on to the next exercise.
We have another pushing exercise.
It's pistol squats.
We're gonna learn to push from our lower body.
And this is another fundamental movement
because this movement is also incorporating
stability, control, and balance.
And those three things right there
is what really separates a true athlete
from an amateur.
Which is why this move right here is a
fundamental when it comes to obtaining
this balance, stabilization, and control.
So master these pistol squats, guys.
Let's go for some right now.
You wanna make sure that you already have balance
before you let go.
Holding onto something normally
helps a little more,
and you wanna make sure when you're going down,
completely controlling.
(techno music)
Alright, let's move on to the next one.
Next we have an isometrics hold,
which is basically the third aspect
when it comes to working out in calisthenics.
Pushing, pulling, and holding.
So we're gonna go for an L-sit.
The L-sit is the fundamental,
in my opinion, for holding.
The L-sit hold is literally the building block
to every isometrics position.
If you're trying to learn a planche,
if you're trying to learn even how to handstand,
any type of static movement,
it's all gonna stem from some aspect
of the L-sit hold.
That is why it's super important to
master the L-sit.
If you have a strong L-sit,
chances are you're gonna have a strong
full planche and you're gonna have
a strong handstand.
Never underestimate the
power of holds, isometrics.
I've seen people being able to rep out a lot of
reps yet they can't hold a position
to save their life.
Meanwhile, the people that do a lot of holds,
a lot of isometrics, a lot of L-sits,
those people can hold static positions
for longer periods of times.
They're way more shredded and most likely
they're putting a lot more work into their
training than the person that's just repping out.
That's why it's important
to incorporate isometrics.
That is like the number one key to
working out, period.
I would say that it's even more important
than pulling and pushing.
Master your holds.
Alright, so we're gonna go into the L-sit.
So let's first start off with that over grip.
We could start off with the shoulder width apart.
Eventually you guys wanna play with
wide and closed the more advance you get into it.
So from here don't swing,
you wanna bring your legs straight up,
point your toes, straight lines.
If you swing you're defeating the whole
purpose of holding and using those muscles.
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So when you're moving into this movement,
most important thing, do not swing, alright?
And to really improve try to hold
as long as you can,
when you can't hold anymore move into reps.
Or vice versa, move into reps,
when you can't rep anymore,
go into holds.
That's a little trick right there
to take your whole game to the next level,
increasing that time under tension.
I bet you nobody does that.
Do what nobody does to achieve
what nobody has, alright?
Which brings us into our last exercise
right here, handstand push-ups.
When it comes to pushing,
to truly master the aspect of pushing,
you have to be fluent in all
dimensions of pushing.
Not just good this way,
but good in every dimension,
and you will truly be able
to master calisthenics,
master the weight of your own body.
Another main reason why I chose the
handstand push-up is because it's another main
aspect, especially for the upper body for
balance, stability, and control.
Combining that with an isometrics and a
concentric, which is the whole end of pushing
at the top is really gonna take your training
to the next level.
Rarely do you ever combine these aspects
in an exercise,
and personally, once I was really able to unlock
the handstand push-up it really opened
many, many other doors for me into calisthenics
and I was able to excel a whole lot faster.
Other aspects of my training got
a whole lot better.
My full planche, my full planche push-up,
because all of these eventually translate into
other, and transfers into other
aspects of calisthenics.
So that's why these six moves to me are the
top six moves to master and
you'll master calisthenics.
Alright, so let's go for these
handstand push-ups.
So we're going into these you wanna make sure to
have a really strong grip on the floor.
We're gonna start off shoulder width apart,
and if you guys can't do this free standing,
do it against the wall.
Master it against they wall before bringing it on
to free standing.
Keep your body straight.
Straight lines is a must.
Okay, let's go for it.
(techno music)
When you're first starting off you guys
wanna start slow.
Tighten everything and go slow.
(techno music)
Alright, some quick reps.
So there you have it guys.
The six moves to master calisthenics.
Mater these six fundamentals and you're gonna
master all aspects of training,
working out, calisthenics,
whatever you're doing.
So with that said,
thank you guys so much for watching.
If you liked the video smash that Like button,
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step by step properly, with ease.
And I'll see you guys next weekend,
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Comment down below to let me know what
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Mad love, peace out.
Hey it's Chris, thanks for watching.
The THENX team and I will be in Toronto, Canada,
June 24th at the Project R.I.S.E. Gym.
Space is extremely limited so buy your
tickets right now before they're all sold out,
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