The 4 Primary Movements For Calisthenics (DO THESE!)

Summary

In this video, Ryan outlines the four fundamental calisthenics movement patterns: push, pull, lift, and hinge. He explains each pattern's subcategories, such as horizontal and vertical pushing, and their respective muscle engagements. Ryan emphasizes the importance of understanding these patterns for effective exercise performance and routine planning, highlighting how they align with the shoulder and hip complexes, which are crucial for compound movements. He also notes that while most exercises fit into these categories, some are hybrids or outliers.

Takeaways

• 💪 The four primary movement patterns in calisthenics are pushing, pulling, lifting, and hingeing.
• 👍 Pushing includes horizontal, upward vertical, and downward vertical movements, targeting different muscle groups.
• 🏋️‍♂️ Pulling exercises are categorized into horizontal, downward vertical, and upward vertical, each with specific muscle engagements.
• 🤸‍♂️ Lifting exercises involve movements that lift the body upward using the lower body, like squats and lunges.
• 🧍‍♂️ Hinging exercises focus on hip movements, including hip flexion and extension.
• 🔄 Each exercise can be matched to a movement category to understand the correct form and muscle engagement.
• 🏋️‍♀️ For a well-rounded physique, include exercises from all four movement categories.
• 🎯 If specific goals like achieving the front lever are targeted, focus on the relevant movement category, like horizontal pulling.
• 🤸‍♀️ Some exercises like the human flag are hybrids, combining pushing and pulling movements.
• 🧬 Major compound movements revolve around the shoulder and hip complexes, which are key to understanding movement patterns.
• 📈 Understanding these movement categories helps in designing routines that align with specific fitness goals.

Q & A

What are the four primary movement patterns in calisthenics?

The four primary movement patterns in calisthenics are pushing, pulling, lifting, and hinge.

What are the three subcategories of the pushing movement?

The three subcategories of the pushing movement are horizontal pushing, upward vertical pushing, and downward vertical pushing.

What muscles are primarily worked during horizontal pushing exercises?

Horizontal pushing exercises, like push-ups, work the pectoral muscles (pecs), anterior deltoids, and triceps.

Can you give an example of an upward vertical pushing exercise?

An example of an upward vertical pushing exercise is Pike push-ups, which also involve handstand progressions.

What is the focus of downward vertical pushing exercises?

Downward vertical pushing exercises, such as dips, emphasize the triceps and lower chest.

How does the L-sit exercise fit into the calisthenics movement patterns?

The L-sit is a variation of downward vertical pushing that emphasizes the long head of the triceps.

What are the three subcategories of the pulling movement?

The three subcategories of the pulling movement are horizontal pulling, downward vertical pulling, and upward vertical pulling.

What muscles are targeted in horizontal pulling exercises?

Horizontal pulling exercises, like bodyweight rows or Australian pull-ups, target the mid and upper back muscles such as the rhomboids and rear deltoids.

What is the most popular pulling movement and what muscles does it engage?

The most popular pulling movement is downward vertical pulling, as seen in pull-ups, which engages the lats and scapular muscles.

How does the lift movement differ from the other primary movement patterns?

The lift movement involves lifting oneself up with the lower body, including exercises like squats and lunges.

What does the hinge movement refer to in calisthenics?

Hinging in calisthenics refers to movements at the hips, including hip flexion and extension.

Why is it important to understand the movement categories when performing calisthenics exercises?

Understanding the movement categories helps connect the exercise to the correct form cues and ensures that the routine aligns with specific fitness goals.

Can you provide an example of an exercise that doesn't fit neatly into one of the primary movement categories?

The human flag is an example of an exercise that is a hybrid, involving both pushing with the bottom arm and pulling with the top arm.

What are the two linchpins of the body in terms of calisthenics movement patterns?

The shoulder complex and hip complex are the two linchpins of the body in calisthenics movement patterns.