today you're going to learn 10 important calisthenics exercises these are highly
effective for developing body weight mastery which calisthenics exercise are you working towards
comment below everyone watching should know about handstands handstands are great because they can
be done anywhere anytime there's no special equipment required for learning the basic hold
we're able to practice outside or at home the good news about handstands is they aren't overly tiring
either handstands can be practiced frequently without impacting our calisthenics training
if you're completely new it's best practicing handstands against a wall doing so helps build
overhead strength and endurance during handstands focus on body alignment by keeping a brace
core please don't arch excessively as this builds bad habits we want to avoid
to master freestanding balance the secret is simple practice consistently be patient
and your body will take care of the rest we can't talk calisthenics without the muscle up
pulling our entire body weight up and over the bar demands explosiveness these are fun because
we're combining power production and coordination successful muscle ups require a strong pull up
and dip timing is very important we need to pull and push at the right moment when done correctly
the entire movement should become one seamless motion if muscle ups are impossible or you need
to swing and kip let's take a step back explosive pull-ups are going to be your best option we need
you developing plenty of explosive pulling power to make things easy practice continuous
reps using a scapular engaged hang at the bottom aim to pull as high as possible every single rep
try and pull towards chest height when starting out and then progress towards bar to stomach
explosive pull-ups are valuable for all levels looking to master silky smooth muscle ups the
planche is a calisthenic skill everyone should know it improves straight arms scapular strength
specifically into protraction and depression the planche is a humblingly hard exercise anyone who
has tried it before can relate the goal is to keep our arms straight and legs off the ground
easier said than done right don't worry if you can't starting a push-up with the pseudo
planche lean we're able to use perfect technique while training the planche position and muscles
with no equipment we can build stronger shoulders and straight arms scapular mastery the amount of
forward lean dictates the difficulty leans are epic for beginners intermediate and advanced
there are several front lever progressions from easy to hard here's the key principles once
again because we're training straight arm scapular strength locked elbows are a must here's something
important to understand concerning isometric holds we get strong in the posture and range of motion
trained our goal is a horizontal front lever so make sure the body is horizontal during the hold
bands are an awesome option for everyone having the assistance around the upper hamstrings or
glutes is an optimal setup we're getting a vertical amount of assistance which supports
correct front lever activation what's nice about this approach is everyone can practice the full
front lever shape beginners use a thicker band advanced use a thinner band with assisted training
enjoy the luxury of being in complete control over intensity aim for 3-5 sets of 10 to 20 seconds
choosing a band tension which makes this possible using bands isn't better or worse
it's simply a training tool as long as the straight arm horizontal posture is being
progressed you're going to win long term overhead press by body weight hello pike
push-ups this exercise is taught constantly online because it's a fundamental calisthenics compound
be sure to use a full range of motion really open and push tall at the lockout for general
training choose a hand width which is comfortable also tuck the elbows towards the body for safe
and strong pressing for pipe push-ups to work do them right force yourself to lean forwards by
staying on the tippy toes do you want a big strong back it's time to row horizontal pulling should
feature in everyone's training program beginners who can't do a single chin up or pull-up should
definitely be rowing what makes this exercise great is the potential for long-term progress
trapezius rhomboids terra's major rear delts lat muscles and more are going to grow these are
classified as a low fatigue high stimulus exercise rows are ideal for growing bigger muscles without
frying the cns and impacting recovery introducing the upper body version of squats parallel bar dips
the shoulders chest and triceps are going to be forced to grow bigger and stronger aim for 90
degrees at the bottom and locked elbows at the top for my beginners watching there is nothing wrong
with using bands we're now training the exact movement and muscles except at a lower intensity
pause at the bottom of each rep so your muscles are doing the work pay attention to the controlled
rep speed and mindful pauses we need you owning all parts of the exercise in order to improve
what makes chin-ups effective let's talk about it chin-ups work well because they're reliable
and repeatable consistent form day-to-day and week to week makes progress possible we're less
likely to cheat and more likely to use a full range of motion muscle and strength gain without
compromise is always the goal keep doing your chin ups and don't get distracted gains are awarded to
people who stay the course and commit those more advanced should try finger-assisted chins progress
difficulty and intensity by removing fingers these are useful for training towards one arm chin-ups
also unilateral exercises reduce side to side weaknesses or muscle size differences
core training should always suit the needs of the body weight practitioner the straight
arm position improves our scapular strength into depression this is a useful attribute to
develop for l-sit and planche training win-win of course we get the obvious size and strength
gains in the ab department as well make the leg raise harder by training with straight legs i'm
lowering down and lifting under muscular control minimal swinging and minimal momentum remaining
on tension between reps is also a useful cue do this by keeping the feet in front of the hips
the abs should be engaged during the entire set push-ups are the ultimate no equipment exercise
if you've got a floor you've got a gym no matter what's happening in the world it's safe to assume
push-ups can always be done despite how simple the exercise is many people don't use correct
technique simply lower until the chest touches the floor and then lock out with straight elbows
with calisthenics we need to get creative because adding weight isn't always practical
archer push-ups are the next level everyone can try single-sided bodyweight exercises are not easy
this is good because you've got plenty of room to grow
if you're looking for the best training programs fitnessfaqs.com has everything you need
all the best with your calisthenics journey legends and see you next time