Calisthenics for Beginners | In Depth Step-by-Step Guide to Building Strength and Muscle
Summary
TLDRIn this comprehensive guide, Leo introduces beginners to calisthenics, a bodyweight fitness discipline. He explains the four main categories: weighted endurance, static, and freestyle calisthenics. Emphasizing the importance of foundational strength to prevent injury, Leo outlines essential exercises for each category and provides tips for warming up and progressing safely. He also discusses workout splits, training styles, and the transition into skill training, encouraging consistency and patience for long-term success.
Takeaways
- 🙌 Leo expresses gratitude for the support he's received and addresses a highly requested topic: starting calisthenics.
- 🏋️♂️ Calisthenics is a bodyweight fitness practice with four main categories: weighted endurance, static, and freestyle calisthenics.
- 🏆 It's essential to build a strong foundation before attempting advanced skills to avoid injury or progression stagnation.
- 🔑 The four main movements in calisthenics are vertical pushing, vertical pulling, horizontal pushing, and horizontal pulling.
- 🤸♂️ Essential exercises for each movement category are provided to help beginners build a balanced strength routine.
- 📈 Leo offers advice on programming your own calisthenics routine and progressing in the sport.
- 🔔 Sponsored by ProSupps, a European retailer for sports nutrition where Leo shares a discount code for viewers.
- 🔥 The importance of warming up and stretching, especially for wrists and shoulders, is emphasized to prevent injury.
- 🧘♂️ Various stretches are detailed to improve flexibility and mobility, which are crucial for calisthenics exercises.
- 💪 Exercises for each movement category are explained in detail, including progressions and regressions to suit different levels.
- 📝 Leo provides a template for a push/pull/leg workout and discusses the importance of progressively overloading workouts for growth.
- 🎯 Skill training is discussed, with recommendations on when to start and the importance of having a strong foundational strength.
Q & A
What is the main focus of the video by Leo?
-The main focus of the video is to address the highly requested topic of how to start calisthenics as a complete beginner, covering foundational exercises and warm-up routines.
What are the four main categories of calisthenics mentioned in the video?
-The four main categories of calisthenics mentioned are weighted endurance, static, and freestyle calisthenics.
Why is it important to build a strong foundational base in calisthenics according to Leo?
-Building a strong foundational base in calisthenics is important to prevent injury and stagnated progression, which could discourage training completely.
What are the four main movements that make up all of calisthenics?
-The four main movements are vertical pushing, vertical pulling, horizontal pushing, and horizontal pulling.
What is the significance of warming up and stretching before calisthenics exercises?
-Warming up and stretching are crucial to prevent injury, especially since calisthenics exercises rely heavily on wrists and shoulders.
What is a recommended warm-up exercise for wrists mentioned in the video?
-A recommended warm-up exercise for wrists is a series of wrist poses with different hand positionings, starting with short one-second holds for 10 to 15 reps in each position.
How can one increase their wrist flexibility as suggested by Leo?
-One can increase their wrist flexibility by doing wrist stretches before every session, aiming to maintain at least 90 degrees of wrist extension comfortably.
What is the role of the shoulder dislocate stretch in calisthenics training?
-The shoulder dislocate stretch helps increase the range of motion in the shoulders, which is immensely helpful for skills such as the handstand and back lever.
What is the importance of the standing hamstring stretch in calisthenics?
-The standing hamstring stretch increases lower body mobility and flexibility, preparing the body for exercises like the pistol squat and the Turkish get-up.
What is the significance of scapular positioning during push-ups as highlighted by Leo?
-Scapular positioning is significant during push-ups as it helps maintain good shoulder health and prepares the body for skills such as the planche.
How does Leo recommend progressing from knee push-ups to standard push-ups?
-Leo recommends progressing from knee push-ups to incline push-ups and finally to standard push-ups as you get stronger.
What is the role of the dip exercise in calisthenics as explained in the video?
-The dip exercise is a beginner-friendly push exercise that supports the entire body weight with the upper body, making it a staple in any calisthenics routine.
What is the significance of the pike push-up in developing calisthenics skills?
-The pike push-up is significant as it helps train the proper shoulder position during handstands and increases the range of motion of the push-up.
Outlines
🙌 Introduction to Calisthenics
Leo begins the video by expressing gratitude to his audience and introduces the topic of the day: how to start calisthenics as a beginner. He explains that calisthenics involves using one's body weight for resistance and outlines four main categories: weighted endurance, static, and freestyle calisthenics. Leo emphasizes the importance of building a strong foundation before attempting advanced skills to avoid injury or stagnation. He mentions that he will cover the four main movements in calisthenics and provide essential exercises from each category, as well as information on programming one's own routine.
🔥 Warming Up for Calisthenics
Leo discusses the importance of warming up and stretching before starting any calisthenics workout to prevent injury. He details specific stretches for wrists and shoulders, such as wrist stretches with different hand positions and shoulder dislocates using a band or stick. He also mentions a standing hamstring stretch to increase lower body mobility. Leo suggests performing easier progressional exercises based on the workout of the day to further warm up and increase muscle elasticity.
💪 Horizontal and Vertical Pushing Exercises
In this section, Leo teaches the audience about horizontal pushing exercises, starting with the foundational calisthenics exercise, the push-up. He provides detailed instructions on how to perform a push-up with proper form, including scapular positioning and avoiding elbow flare. Leo then introduces variations of push-ups, such as knee push-ups and incline push-ups, to progress towards a standard push-up. He also discusses vertical pushing movements like dips and pike push-ups, explaining how to perform them with correct form and offering progressions for increased difficulty.
🌟 Pulling Exercises and Core Training
Leo covers vertical pulling exercises, highlighting the pull-up as one of the best upper body exercises in calisthenics. He explains how to perform pull-ups with proper form, including scapular depression and core activation. He also suggests supplemental exercises like dead hangs and scapular strikes to build strength for pull-ups. For horizontal pulling, Leo introduces inverted rows, detailing how to perform them with correct form and offering variations like elevated leg rows. He also discusses the importance of core training in calisthenics, suggesting exercises like hanging knee raises and pike lifts for core strength.
🦵 Leg Exercises in Calisthenics
Leo focuses on leg exercises for calisthenics, starting with the pistol squat for quad development and the Nordic hamstring curl for hamstring strengthening. He provides progressions for these exercises, such as single-leg box touches and sliding hamstring curls. Leo also introduces calf exercises like single-leg calf raises and suggests that as one gets stronger, incorporating weighted exercises may be beneficial. He emphasizes the importance of progressively increasing the difficulty of exercises to continue growing stronger.
📝 Creating a Calisthenics Routine
Leo talks about different workout splits for calisthenics, including the push-pull-leg split, full-body split, and skill split. He discusses the benefits and drawbacks of each and provides guidance on creating a routine that suits one's current level. Leo also covers different styles of training in calisthenics, such as high-intensity training for strength and higher rep training for hypertrophy. He provides a template for a push-pull-leg workout and advises on rest times and progressively overloading workouts for continuous improvement.
🚀 Conclusion and Future Skill Training
In the final paragraph, Leo wraps up the video by reiterating his gratitude for his audience's support. He mentions his plans to release more in-depth guides and skill tutorials for calisthenics in the future. Leo encourages viewers to stay consistent and patient in their training, assuring them that with time and dedication, they will see progress.
Mindmap
Keywords
💡Calisthenics
💡Vertical and Horizontal Movements
💡Progressions
💡Warm-up and Stretching
💡Foundational Base
💡Skill
💡Push-Pull-Leg Split
💡Isometric Holds
💡Negatives
💡Overload
💡Skill Training
Highlights
Leo expresses gratitude for support and discusses growth on YouTube.
Introduction to the topic of starting calisthenics as a beginner.
Definition of calisthenics as a form of fitness using body weight as resistance.
Explanation of the four main categories of calisthenics: weighted endurance, static, and freestyle.
Emphasis on building a strong foundational base before pursuing advanced skills.
Importance of not skipping basic exercises to prevent injury and stagnation.
Description of the four main movements in calisthenics: vertical and horizontal pushing and pulling.
Instruction on how to perform a proper push-up with correct form and progressions.
Details on how to perform a dip for vertical pushing strength.
Introduction to pike push-ups as a progression towards handstand push-ups.
Explanation of the importance of warming up and stretching to prevent injury.
Demonstration of wrist stretches to improve flexibility for calisthenics skills.
Guidance on shoulder dislocates to increase range of motion for handstands and back levers.
Description of standing hamstring stretches to improve lower body mobility.
Recommendation for further warm-up exercises based on the workout routine.
Discussion on the importance of core training in calisthenics and how to perform it.
Instruction on how to do pull-ups with correct form and progressions.
Details on how to perform inverted rows for horizontal pulling strength.
Explanation of the role of unilateral exercises in building leg strength in calisthenics.
Guidance on how to perform pistol squats for quad development.
Introduction to Nordic curls as an intense hamstring exercise.
Recommendation on how to progressively overload workouts for strength gains.
Discussion on different training styles in calisthenics: strength and hypertrophy.
Advice on creating a routine with a mix of exercises for well-rounded progression.
Template provided for a push-pull-leg workout to guide new trainees.
Emphasis on recording exercises to identify and correct form mistakes early on.
Encouragement for beginners to be consistent and patient in their calisthenics journey.
Transcripts
hey guys it's Leo here and I just want
to start this video by saying how
thankful I am I want to support you guys
have been giving me and it's kind of
crazy to see how far I've grown about
posting much of anything on YouTube and
I just want to use this video to address
one of the most highly requested topics
which I've been getting my comments
which is how to start calisthenics as a
complete beginning
and for those who are new to this
calisthenics is a form of Fitness where
you're using your body weight as
resistance and there are four main
categories of calisthenics which is
weighted endurance
static and freestyle calisthenics
and they're each unique in their own
ways and they're not limited to one
pathway or the other however regardless
of whichever pathway you want to take I
find that is essential for you to build
up a strong foundational base before
pursuing those cool and advanced skills
I know this may sound like a bummer to
some but trust me skipping these stuff
may lead to injury or even stagnated
progression which may discourage you
from training completely now that you're
not watching the basics is important
let's go over the four main movements
which make up all of calisthenics so
first we have vertical portion of
vertical polling which means you're
pushing and pulling while your body is
vertical and you're vertical into the
ground for example a skill switch is the
handstand push-up would be considered a
vertical pushing skill lost something
like that why not pull that would be
consider empirical pulling skill on the
flip side we also have horizontal
pushing and horizontal pulling which
means you're pushing and pulling or your
body is horizontal or near horizontal in
relation to the floor
for example something like a plan should
be a horizontal pushy skill while front
lever will be a horizontal pulling skill
in order to gain complete and balanced
strength while training calisthenics
it's important to implement all four of
these movements into your routine
and I'll also be providing you with
essential exercise from each of these
categories later in the video a lot of
information about how to program your
own routine and progress in calisthenics
as these topics can be quite long to fit
into one video I've tried my best to
Sunrise each of them to help you guys
get started off on the right foot
and if you guys want I can also post
more of that videos about each of these
topics in the future by the end of this
video you have a basic calisthenics
templates built upon a lot of knowledge
on how to personalize it to your current
shrug here I have a list of all the
content which will be covered in this
video so you can easily refer back to it
in the future I also like to say that
this video is a pretty long and detailed
one so feel free to take breaks and
watch it multiple times as needed now
before we start I want to take a moment
to thank the sponsor of this video
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get back into the video
[Music]
before doing any type of exercise is
important to warm up and stretch
properly to prevent injury since the
majority of calisthenics exercises are
relying on your wrists and shoulders I
always make sure they're properly worn
them up before any type of upper body
workouts
my wrists I like to do a series of wrist
poses with different hand positionings
and you should ease into these wrist
structures with short one second holds
for 10 to 15 reps in each position
as you do these exercises you should
feel your wrists start to loosen off and
you should try to go deeper and deeper
with each rep you should make it your
goal to be able to maintain at least 90
degrees of wrist extension comfortably
as it plays a big role in most
counseling skills and exercises as a
beginner your wrist flexibility may not
be the best but by doing these
structures before every session you can
improve it over time up next we have
shorter dislocates which helps you
increase the range of motion and the
shoulders and will help immensely for
when you start skills such as the
handstand and a back lever
to do the stretch use a band or a stick
and lock out your arms keep your core
and chest tight and slowly bring the
band over your head and behind you then
reverse the movement this movement
should not be Russian should take at
least five to eight seconds to complete
one rep to make the stretch easier you
can hold the sticker band wider and as
you slowly gain Critter flexibility over
time you can make the grip narrower
the next stretch we have is a standing
hamstring stretch and it will increase
your lower body mobility and flexibility
prepping you for skewishers of the lsit
and the thistle squat
British trash keep your back straight
and exhale the air from your stomach and
slowly Bend forward maintaining a
straight back and reach down for 10 to
15 reps as the hamstring starts to
loosen up you should try to reach lower
and lower and perform cold glass after
the stretches I also like to warm up
further easier progressional exercises
based on what I'll be doing that day for
example if you're going to be doing a
push workout you can simply do a few
reps of knee push-ups or any progression
that is in YouTube
the purpose of warming UPS is just get
the blood flowing into your muscles and
increase muscle elasticity you should
not be feeling tired or fatigued after
your warm up
[Music]
while this is in no way I completely
stretches that you can do there are a
few vital ones which you should
Implement into your normal stretching
routine when training
now that you guys understand the
importance of stretching and warming up
I'll be teaching you guys to exercise in
each of those categories
imagine this video
starting off with horizontal pushing we
have one of the most versatile and
foundational exercises in calisthenics
which is the push-up to perform the
push-up place your hands a little
overshooter width apart and go into a
plank position
your core and glue should be activated
to prevent your hips from sagging as you
lower yourself make sure your elbow does
not flare out and aim to get your chest
as close to the floor as possible before
going back up
another thing to keep in mind is slow
your shoulder blades naturally retract
backwards as you go down and then
protract them as you come back up with
scapular positioning and push-ups is
often overlooked but by properly
retracting and retracting your push-ups
it will help you maintain good shorter
Health in the long run and also a pepper
scapula for skills such as a planche to
make the push-up easier for you you can
first start doing them on your knees and
when you get stronger you can work your
way up to an incline push-up and finally
a standard push-up as you get better
with the standing push-up you can start
increasing the difficulty by doing
different variations for example placing
your hands closer together will load
more of your inner chest and triceps
while keeping the hands closer to your
waist level will favor your interior
down towards you can also play around
with the tempo of your push-ups such as
increasing the time of the negative and
also implementing isometric holds this
will help you target the specific range
of motion where you struggling the most
if you want to gain explosive strength
you can also do these variations of
push-up explosively but just remember to
always control that negative which is a
lowering portion of the push-up if you
want to further increase the load of the
push-up or fix any imbalances that you
might have Archer push-ups are a great
way to do so as I allow you to train
each round separately for extra layer of
difficulty all these variations of
push-ups can also be done on the decline
support more load on your entire upper
body due to gravity up next we have a
vertical pushing movement where you're
pushing towards the floor which is a dip
and a dip is only beginning to push
exercise where you're supporting your
entire body weight with your upper body
which is what makes a staple in any good
calisthenic routine the dip can be
performed on two P bars or if you don't
have access to one you can also use two
chairs to perform the dip keep your core
tight and fully extending out your arms
and also the pressure shoulders so that
your shoulders are as far from your ears
as possible
and then slowly lower yourself and bend
your arms into their approximately at a
90 degree angle before going back up if
you have good show to my body you can
also go slightly below 90 degrees but
don't overdo it as going too deep may
lead to injury or shoulder pain now you
should also notice the tempo of work I'm
doing Snips I'm always controlling the
negative portion of that dip before
trying to explode back up during this
will help you build fast switch muscle
fibers which will increase your
explosive power over time and this rule
applies to most basic calisthenics
exercises so keep that in mind when
you're doing them now if you're showing
your dips you can also do Bandit dips
and banner dips will help you reduce the
load of the actual dip and you can
adjust the difficulty of it by either
using a thicker band to make it easier
or thinner band to make it a little
harder and we also have negative dips
where you'll be shuffling the motion
where you're struggling the most and
like all negatives you keep doing the
negatives you will eventually get the
positive now while dips to cover the
strength building of vertical pushing in
the downward position we also have to
train our vertical pushing strength in
the overhead position this can be done
with the pike push-up which is the
earlier progression of the handstand
push-up the perform the pipe push-up get
into a standard push-up position with
your arms shoulder width apart then
slowly bring both arms back and towards
your legs now once you get into this
position make sure you elevate your
scapula doing so will help you train the
proper shoulder position during
handstands and will increase the range
of motion of the push-up now slowly
descend and lean forward slightly making
sure you're not flaring your elbows out
during the process
once your nose is close to touching or
touching the floor remember to apply the
rule mentioned before and push up as
explosively as possible once you reach
the top make sure your return is scapula
to the elevated position before
continuing the next rep the difficulty
of this exercise can be increased by
moving your hands closer to your feet
and vice versa however the closer your
hands are to your legs the more
compression and hamstring flexibility
you will need to maintain the pipe
position during Pike push-ups on the
decline will help alleviate this issue
but will also increase the overall load
on your upper body as you get stronger
you can do pike push-ups on parallels to
increase the range of motion of the push
increasing the angle of the decline will
also increase the difficulty
one thing to keep in mind when you're
performing probably push-ups is to melt
down your hand and hip position as even
a slight change can significantly
increase or decrease the difficulty of
the push-up by keeping your form
consistent it prevents you from
accidentally doing harder easier
variations of the exercise every workout
making it much easier for you to gauge
your progress
[Music]
now up next we have pull moments grouped
into vertical and horizontal pulling for
vertical pulling we have one of the best
upper body exercises which is the
pull-up not only will mastering the pull
up open up a new world of skills for you
but it is also one of the best exercises
for building a strong Physique in
calisthenics to perform a pull-up start
from a dead hang with your hands
slightly wider than shoulder width then
pull up as explosively as possible as
you're pulling up make sure to depress
your scapula and maintain that
depression your core should be activated
to prevent any swinging during the
pull-up once your chin clears a bar of a
neutral head position make sure to
control The Descent all the way down
into a dead hang before starting your
next row neutral grip pull-ups are
generally easier for most people and
they will help those who feel joint pain
in their elbows on the other hand
supinated grip will help you target your
biceps tomorrow however I would
recommend you master the pronated grip
as it is the hardest of the three and
will carry over strength needed for the
other group variations now because we
simply do not do much overhead building
in our day-to-day lives I find that most
people struggle with pull-ups when they
begin calisthenics
however you can bridge this Gap over
time by doing progressional and
supplemental pull-up exercises when
you're first starting out dead hands
would be a great supplemental exercise
to increase your grip strength as many
people's forearms give out before their
back and bicep does in addition that
that hangs you can also Implement
scapular strikes as it will increase
your shoulder stability the pull-ups and
also lead you on the right path for the
front lever along these other mental
exercises you should also include
progressional exercises such as the
pull-up negative and abandoned pull-up
by strengthening The Eccentric range of
motion with pull-up negatives you will
eventually gain a strength to do the
concentric portion of the pull-up the
negative pull-up can be started by
either jumping or stepping up to the
topmost portion of the pull-up and then
dropping down to a complete that hang
before starting your next negative as
most people struggle with the upper
range of motion of the pull-up you
should also do isometric holds at the
top as it will shrimp in that specific
area of motion band assisted pull-ups
are another great exercise to build out
traffic pull-ups as it allows you to
practice a full range of motion of the
pull-up with a reduced body weight when
doing band pull-ups you should follow
the same form used as a normal Polo but
try not to use a momentum did from the
band to shoot the pull-ups up next we
have horizontal pulling movements which
came sharpened with inverted rows to
perform the roll place your hand
shoulder width apart and extend your
legs until they are in line with your
body you should also be engaging your
core to prevent any swinging as you pull
up make sure to retract your scapula and
imagine pulling your elbows back rather
than your arms try your best to keep
your chest as close to the bar as
possible before descending back into a
passive hang with a scapula of
Attraction if you do not have access to
a parallel bar inverter rows can also be
done on rings and under a stable table
doing rows on rings will allow you to
transition between grips during reps and
reduce the stress on your wrists you can
decrease the difficulty of the inverted
row by first doing them with bent legs
and increasing the height with the bar
or rings will also make the movement
easier if normal rolls are too easy you
can also do rows with elevated legs to
make it harder similarly to pull ups a
supinated grip will have a larger
balance on your biceps while a pronated
grip will put emphasis on your lats and
forearms
foreign
intensive core training is not necessary
when doing calisthenics this is because
most calisthenics exercises are compound
exercises which really utilizes your
core in one way or another rather than
having specific training days dedicated
to core it is sufficient to fit them
into the end of your workout once or
twice a week I would also like to be
completely honest with you guys and say
that ever since I've learned to hold out
of it I have not specifically trained
core to this day now despite not
actively training on core it was not a
limiting factor in my skill work as most
skill progressions already force you to
use your core one way or another in
addition to this I would also like to
say that spamming core workouts will not
give you visible six-pack abs and I am
tired of seeing those five minute ab
workout videos on YouTube while training
as men make them look slightly bigger 90
of it comes down to your body fat
everyone has abs and it comes down to
whether or not you have a low enough
body fat for them to show as a beginner
learning to be able to maintain an
elsewhere is a solid gold to have this
is because if you're able to maintain an
elephant hold you will already have the
core shrimp prerequisites for most
advanced skills such as planche instant
push up in front of your to begin
hanging knee raises are a great exercise
to build up the course trying to feed it
for the elephant when doing the hanging
knee raise use a supinated grip with
whiff that is comfortable too then lift
your legs up in a controlled manner
until you hear your abs contract before
dropping down to the starting position
when doing the knee races make sure
you're not treating yourself by leaning
backwards before each rep it also means
hitting your core activation in addition
to this your arm should be completely
locked out throughout the home movement
as you get better at knee raises you can
also extend your legs to the full out
position at the top and eventually get
strong enough to complete the whole
razor with extended legs in addition to
raises you should also Implement
isometric holes where your legs or knees
are parallel to the floor
this will help you specifically train
the Ellison position and also gradually
increase your whole time up next you'll
see the pike lifts which will strengthen
your compression power which is a major
component in the LSU this exercises are
pretty intensive one so don't get
discouraged if it takes you a while to
get I'll provide you guys a different
progression of variations so don't rush
your process and Pick A variation for
your current level as compression shrimp
is often neglected in calisthenics
turning it early on would prevent
roadblocks later down the line to start
sit on the floor of the legs extended in
front of you then Place both hands to
the side of you from here raise your
legs up as high as you can while I'm
taking sure your butt remains in contact
with the floor when doing this make sure
you're powering the movement with your
hips and not rocking back and forth with
momentum your legs should be locked out
the whole time and once you can no
longer go any higher lower them to the
original position as hamstring
flexibility plays a big role in this
exercise I would highly encourage you
also do hamstring stretches in between
sets the level of compression can be
made easier by moving your hands back
and harder by moving them forward in
addition to this you can also lean back
a little more to make it easier just
make sure as mentioned before you do not
rock back of course the difficulty can
be further increased by doing the raises
one leg at a time to reduce the amount
of core strength needed with the l-sit
training covered we have one last
exercise for core which is a hollow body
hold the hollow body hole will help
aesthetic skills such as levers and
handstands it will also increase overall
core stability while performing the
hollow body hold make sure you're
engaging your abs while maintaining a
flat lower back extend your hands behind
you and think of pressing your lower
back against the floor while keeping
both of your legs and shoulders off the
ground the difficulty of the hollow body
hold can be decreased by shortening The
Leverage from your legs keeping your
hands to the side of you rather than
behind you while throwing the leverage
of your upper body making the hole
easier if you find that the hollow body
hold is too easy for you you can also
Implement arm circles which will
increase the amount of stability needed
along with more core engagement
[Music]
which is one of the hard parts of train
as our legs are already accustomed to
our body weight from everyday usage
because of this the only way to put more
load on them with your body weight
calisthenics is by training them
unilaterally or by using different
leverages both of these require a decent
amount of flexibility and Mobility but
don't worry just like before I will
include easier progressional exercises
that you can follow along and use our
Stepping Stones starting off with quad
development we have the pistol squat and
the pistol squat is a great exercise as
it allows you to load your entire body
weight onto one leg and will also help
you improve your overall balance and
stability to perform the pistol squat
down with your feet hip width apart and
extend one leg out in front of you
slowly lower yourself down on the other
leg while keeping your back straight and
your core engaged you should try to lean
your body weight towards the leg you're
training with and also extend your arms
out in front of you for balance once
your thigh is parallel to the floor push
yourself back up to the starting
position if you find out your hamstring
flexibility is limiting you you can also
first start doing single leg box touch
eventually as you gain flexibility and
trim you can extend your legs and hands
out in front of you using a wall as
assistance the extent of which you
extend your legs it also affect how hard
the exercise is the shorter you extend
your legs the more difficult to balance
would be in addition to this doing
pistol squats on the elevated surface
can also help reduce the hamstring
limitations as it will allow your
opposing leg to drop past horizontal
next we have the Nordic curl which is an
extremely intense hamstring exercise as
a concentric portion of the noise occur
is extremely difficult even for elite
athletes we will mostly be focusing on a
negative portion of the movement the
start kneel down on a map where soft
surface with your feet anchored or under
something you can use a friend to hold
you down but if you don't have any
friends you can also use a stable couch
or bed once you're anchored slowly lower
your upper body down to the ground while
keeping your core engaged with your back
straight you should be using your
hamstrings to control the negative and
also try your best to lower down as
controlled as possible once you reach
the bottom catch yourself with your
hands and from here engage your
hamstrings to curl back up using a
push-up for assistance if you find this
exercise is too difficult you can do it
with a slight hinge at the hips a larger
hinge will reduce the leverage on your
hamstring is making the movement easier
while maintaining a straight hit
Position will make it significantly
harder in addition to this the amount of
power used to push up from the negative
will also dictate how hard the movement
will be if you do not have a setup to do
Nordic curls and find them too difficult
you can also do sliding hamstring curls
as an easier progression exercise this
exercise requires a slider or a glove on
a smooth surface start by lying down on
your back with your arms on the side of
you for balance and then elevate your
hips and Brace your core down with your
feet on the sliders slowly curl legs up
towards your body and once your feet are
close to your body extend them back out
to the starting position similarly to a
Nordic curl the difficulty can be made
easier by using more posterior pelvic
toe and vice versa as your hamstrings
get stronger you can also eventually do
the curl with one leg not too sure if in
our calves we have the single legged
cabarets to perform a single leg Calvary
stand on one leg with your hands on a
wall or a stable object then slowly
raise up into the ball of your feet
while raising your hands to stabilize
yourself when you get to the top you
should feel a stretch and hold it for
one and two seconds then slowly lower
yourself back down to the starting
position if performing them on one leg
is too difficult you can also first
together with both legs and to increase
the difficulty of the cavalries you can
do it on an elevated surface and
additionally perform a horde at the
bottom of the eccentric before going
back up as a beginner these body weight
leg exercises are great for building leg
strength however as you progress in your
calisthenics journey and become stronger
you may want to consider incorporating
weight and Barbara exercises into your
leg routine this is because calisthenics
light exercises will only get you so far
since you're limited to your own body
weight meaning you will easily thought
so your goal is to build strong and
Define legs you will eventually want to
add weight to these calisthenics like
exercises or switch it out completely
for a weightlifting measurement
now that you have a large collection of
exercises under your belt I'll teach you
guys how to program a routine to suit
your current level there are many ways
of splitting your workout over the
course of the week each one of his own
unique benefits and drawbacks the most
common split is the push-pro leg split
which is what I utilize myself as the
name suggests you're explaining your
workout days based on whatever exercise
you're doing is categorized as a pushing
pulling or a leg movement for this split
you would typically do five workouts
throughout the week and if you wish this
book can also be rearranged into your
own schedule as long as you're leaving
at least one or two days of rest between
each category of movement this split is
great because you're only focusing on
one type of movement per working day
allowing you to push harder and also
have shorter individual workouts
the next fit we have is a full body
split which is for those who do not have
a lot of free time for the split you
will be doing a full body routine two to
three days out of the week and while
you're saving a lot of time with the
split it also have some drawbacks since
you're trading your whole body and one
day it is very common to not be able to
push to the fullest as you will
accumulate fatigue due to a large number
of sets you will have to do in addition
to this you'll most likely wake up the
next day with your entire body feeling
sore so please keep
the next Loop that we have is what I
like to call a skill split which will
extend past a week with blocks of time
allocated to shrunk building specificity
and deloading this type of split is
meant for more advanced athletes and is
quite a long topic so I will go more
into detail about it in a future video
now with that out of the way let's also
discuss the different styles of training
in calisthenics your main goal is shrimp
then you should be trading with high
intensity which means you should be
doing harder exercises with less reps
around one to five reps and longer rest
times around three to five minutes
another style of training is I've heard
the free training or you're training to
build muscle mass when training for
hypertha free your workouts will have
more Reps for set will shorter rest
times typically around 8 to 12 rep sets
with one to three minutes of rest in
between sets however it is important to
note that while both of these training
Styles promote muscle growth trading
purely for hypertrophy will not help you
gain translation later down the line you
may want to distinguish a two depending
on your own goals but as a beginner it
is best to have a good mix of both chef
and hypertrophy training and routines to
ensure that you progress smoothly and
maximize your results this can be done
by mixing varying levels of the
exercises into your routine and also
trying out different rep ranges and now
when it comes to creating your own
routine you should be implementing
exercises from all the different types
of movement we mentioned earlier in this
video for example if you're creating
your push routine you should be
including exercises from both the
horizontal and vertical movement
category this will ensure that the
structure gain is well rounded and also
prevent any hiccups from trading for
skills later down the road and here I
have a list of all the exercises that we
mentioned in this video in order of
increasing difficulty so you can easily
plug them in into this template or use
them in your own personalized routine
now here's a template for a push pull
and leg workout which you can follow or
use as guidance when creating your own
routine after properly stretching and
warming up you will start off a set of a
higher intensity exercise which will ran
down later on into easier progressions
to ensure that you get an adequate
amount of volume back completing the
more challenging professional exercises
in the beginning of your workout when
your energy levels are the highest you
can focus on building shrimp towards the
next progression after that you will
move on to a less intense regressional
exercise with a higher rep range
followed by any accessory work for the
corresponding exercise whether you
choose to do accessory work here it
would depend if you're struggling with
an exercise or of a specific portion of
an exercise for example if you find
yourself struggling getting to the top
three pull-ups you may want to do some
isometric codes in the upper portion as
for the rest times aim to be resting
around 35 minutes for more challenging
sets as these will need more effort and
require more time for your muscles to
recover for the lesson 10 steps resting
for one to three minutes should be
sufficient however if you feel like you
cannot complete a quality set and then
provided rest times it is okay to rest a
little longer as long as you stay in the
five minute range
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as you get stronger it is important to
progressively overload your workouts and
make them harder so you can continue to
grow stronger and gain muscle with
normal weightlifting this can be done by
simply increasing the weight you're
using or calisthenics you do this by
trading more difficult exercises and or
by increasing your reps and sets a
general rule of thumb is that once you
reach around 10 to 12 rounds of an
exercise it would be safe to increase
the difficulty of it by doing a harder
progressional exercise in the case of
the beginners have they shown here you
replace the five to eight rep
progressional exercise with a more
challenging progression of exercise once
you hit the 10 to 12 rep range the
previous challenging progression
exercise would then be replaced with a
harder progression exercise on a
complete side note I will also recommend
that beginners record the sets when
starting a new skill or exercise when I
first started calisthenics I remember
doing exercises completely wrong for a
couple of months before someone finally
pointed out to me by watching your
recordings you can identify areas for
improvement and make adjustments early
on in your training rather than waiting
until later on when bad habits are more
difficult to break now as you progress
in your Constance journey and begin to
focus on skill training having a solid
foundation of strength and control and
basic movements is crucial while there's
no set number of reps that will
automatically qualify you for skill
training it's important to have a
certain level of shrunk to properly
perform the movements as a general
guideline the good goals have before
starting skill training is to be able to
comfortably perform at least 20 push-ups
12 pull-ups and 15 dips this will ensure
you perform skills safely and with
proper form and also set you offer
success as you progress to more advanced
moves in the future I will be releasing
more in-depth guides about skill
training a lot of skill tutorials so
stay tuned if that allows it all
um electron investment include
everything I've learned throughout my
years of training calisthenics a lot of
things I wish I knew when I first
started as a begiver and once again
thank you so much for the massive amount
of support you guys have been giving me
and the journey ahead will be a long one
but please just stay consistent and
patient with yourself and it will only
be a matter of time before everything
falls into place
peace
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