How to start Calisthenics to gain insane STRENGTH and AESTHETICS: A Beginner's Guide

Summary

Damon from Caliversity introduces calisthenics, a bodyweight training method to build strength and muscle. The video guides viewers through various exercises, starting with push-ups and dips for beginners, and progressing to advanced moves like pull-ups and muscle-ups. It also covers techniques for improving form, targeting specific muscles, and incorporating static holds such as the handstand. Stretching and warm-up routines for shoulder and wrist mobility are highlighted, along with advanced training tips for mastering complex moves like the planche and front lever. Resources for further learning are available in linked eBooks.

Takeaways

• 💪 Calisthenics is a form of resistance training using only body weight, beneficial for building strength and muscle.
• 👨‍🏫 Bent arm exercises like push-ups and dips target push muscles such as triceps, chest, and shoulders.
• 🧗 For beginners, start with easier progressions like wall push-ups and gradually move to more challenging ones.
• 🏋️ Pulling exercises like pull-ups, chin-ups, and neutral grip pull-ups target muscles like biceps, lats, and rear delts.
• 📚 If pulling exercises are too difficult, begin with inverted rows to build strength.
• ✅ Ensure full range of motion in pull-ups by pulling until the chin is above the bar and fully extending the arms.
• 📖 Damon offers an ebook on calisthenics exercises with no equipment, and a discount when purchased with another ebook.
• 🧘‍♂️ Static holds like the handstand are crucial for advanced calisthenics, focusing on mobility and flexibility.
• 🤸‍♂️ Handstand preparation includes specific stretching exercises for shoulders and lats to improve mobility.
• 🏅 Advanced static holds like the front lever and planche require strong shoulder scapulas, with specific exercises to strengthen them.

Q & A

What is calisthenics and what are its benefits according to the video script?

Calisthenics is a form of resistance training that uses only the body weight for exercises. It helps in building strength and lean muscle mass while also being aesthetically pleasing.

What are bent arm exercises and why are they important in calisthenics?

Bent arm exercises, such as push-ups and dips, are crucial in calisthenics for targeting the push muscles like triceps, chest, and shoulders. They require bending the arms during the completion of a set.

How can beginners start calisthenics if regular push-ups or dips are too difficult?

Beginners can start with easier progressions like wall push-ups, which involve angling the body against a wall and slowly shifting into a horizontal position as strength improves.

What are some variations of push-ups that target different muscle groups?

Variations include bench dips for triceps, close grip push-ups for chest isolation, and wide grip push-ups to target the shoulders.

What are pull exercises and how do they differ from push exercises in calisthenics?

Pull exercises like pull-ups and chin-ups target the pull muscles such as biceps, lats, and rear delts, as opposed to push exercises that focus on the chest, triceps, and shoulders.

What is a common mistake made by athletes when performing pull-ups and how can it be corrected?

A common mistake is not committing to a full range of motion, such as not pulling up until the chin is above the bar or not extending the arms fully. Correcting this involves focusing on completing the full movement range for better gains.

What is the significance of static holds in calisthenics and how do they contribute to strength?

Static holds are the next step to becoming stronger in calisthenics. They involve maintaining a position for an extended period, which helps in building isometric strength and stability, crucial for advanced moves like the handstand.

How can one prepare for the handstand and what are some of the stretching exercises recommended?

Preparation for the handstand includes practicing mobility and flexibility exercises like the chicken wing stretch and lead opener to improve shoulder and lead mobility. Wrist warm-ups are also essential to handle the tension placed on wrists during the handstand.

What are the two main ways to enter into a handstand as described in the script?

The two main ways to enter into a handstand are the core kick-up method, which involves using the core muscles to kick up, and the shoulder lean method, which puts more pressure on the shoulders.

How does the handstand contribute to unlocking more difficult calisthenics moves?

The handstand is a foundational move that grants pathways to unlocking other difficult moves like the planche press, front lever, and 90-degree push-up in a handstand position, all of which require advanced body control and strength.

What are some exercises that can be done to strengthen the shoulder scapulas for advanced calisthenics moves?

Exercises to strengthen the shoulder scapulas include scapular shrugs, pseudo leans for reps, and pseudo lean holds, which condition the shoulder's ability to protract, depress, and retract.

Outlines

00:00

💪 Introduction to Calisthenics and Bent Arm Exercises

Calisthenics is a form of resistance training using only body weight, promoting strength and muscle mass. Damon introduces the video with exercises for all levels. Bent arm exercises, such as push-ups and dips, target push muscles like triceps, chest, and shoulders. Beginners can start with wall push-ups and progress to horizontal positions and dips. Variations like close-grip push-ups target specific muscles. Pulling exercises like pull-ups, chin-ups, and their variations target biceps, lats, and rear delts. For beginners, inverted rows help build strength for pull-ups. Proper form and full range of motion are essential. A new ebook on calisthenics without equipment is promoted.

05:02

🤸 Progressing to Advanced Calisthenics and Handstand Training

Once basic exercises like pull-ups, dips, and push-ups are mastered, advanced exercises like pike push-ups and muscle-ups are introduced. Training for static holds like the handstand is the next step. The handstand improves mobility and flexibility, and exercises like the chicken wing stretch and lat opener help. Warm-ups include wrist stretches and resistance band exercises. Two methods for kicking up into a handstand are explained: the core method and the shoulder lean method. Continuous practice helps achieve balance. Advanced moves like the front lever and planche require strong shoulder scapulas, with exercises to strengthen them detailed. An ebook on unlocking the full front lever is promoted.

Keywords

💡Calisthenics

Calisthenics is a form of resistance training using only body weight. It focuses on exercises that build strength and lean muscle mass without the need for external weights. In the video, Damon emphasizes its benefits for overall fitness and aesthetics.

💡Bent arm exercises

These are exercises that involve bending the arms to target the push muscles such as the triceps, chest, and shoulders. Examples given in the video include push-ups and dips. Damon explains the progression from easier variations like wall push-ups to more challenging ones.

💡Pull muscles

Pull muscles are those engaged during pulling movements, including the biceps, lats, and rear delts. Exercises like pull-ups and chin-ups target these muscles. The video details different grip variations to focus on specific muscles.

💡Progression

Progression refers to starting with simpler exercises and gradually moving to more difficult ones. For example, starting with wall push-ups and advancing to regular push-ups and dips. The video emphasizes progression to build strength and avoid injury.

💡Inverted rows

Inverted rows are a type of pulling exercise that serves as a lighter variation to build strength for pull-ups. They are recommended in the video for those who find pull-ups too difficult initially.

💡Static holds

Static holds are exercises where a position is held for a period to build strength and stability. The video discusses the handstand as a key static hold in calisthenics, which requires balance and shoulder strength.

💡Handstand

A handstand is a position where the body is held upside down with arms straight and hands on the ground. It is a significant milestone in calisthenics for building upper body strength and balance. The video provides tips and exercises for progressing to a handstand.

💡Scapular strength

Scapular strength involves the muscles around the shoulder blades that are crucial for advanced calisthenics moves like the planche and front lever. The video includes exercises to strengthen these muscles, such as scapular shrugs and pseudo leans.

💡Muscle-up

A muscle-up is a complex movement that combines a pull-up and a dip, requiring significant upper body strength. It is considered a milestone in calisthenics training. The video suggests starting with high pulls as a progression towards achieving a muscle-up.

💡Ebook

Damon mentions ebooks as resources that provide additional exercises and training tips. These ebooks are targeted at helping users achieve specific goals like muscle growth or mastering calisthenics techniques without equipment.

Highlights

Calisthenics is a form of resistance training using only your body weight.

Calisthenics helps you build insane strength and tons of lean muscle mass.

Bent arm exercises target your push muscles like your triceps, chest, and shoulders.

For beginners, start with easier progressions like wall push-ups.

To isolate your triceps, do push-ups with a closer grip.

To target your pull muscles like your biceps, lats, and rear delts, do exercises like pull-ups and chin-ups.

If regular pull-ups are too difficult, focus on doing inverted rows.

A common mistake in pull-ups is not committing to a full range of motion.

The muscle-up is a combined vertical movement of pulling and pushing, and a milestone for calisthenics athletes.

Static holds like the handstand are the next step to becoming stronger in calisthenics.

Stretching exercises like the chicken wing stretch help unlock shoulder and lat mobility for the handstand.

Warming up your wrists before attempting the handstand can improve progress.

There are two main ways to enter into the handstand: the core method and the shoulder lean method.

Practice both under-kicking and over-kicking to develop the muscle memory for handstand balance.

Static holds like the front lever and planche require strong shoulder scapulas.

Transcripts

calisthenics is a form of resistance

training using only your body weight

other than looking cool and aesthetic it

also helps you build insane strength and

tons of lean muscle mass my name is

Damon caliversity welcome back to

another video without further Ado here's

how you can start regardless of your

level let's start with bent arm

exercises bent arm exercises require you

to bend your arms when you wrap up a set

to Target your push muscles like your

triceps chest and shoulders you can do

exercises like regular push-ups or

regular dips if regular push-ups or dips

are too difficult for you you can start

with easier progressions like wall

push-ups where you angle yourself

against the wall your objective is to

slowly shift your body into a horizontal

position when you do the push-ups your

final objective is to be able to wrap

out dips for reps and sets however if

you do not have an accessible dips bar

push-ups are fine as well if you think

push-ups are too easy for you you you

can switch to doing bench tips you just

need a chair for it to isolate your

triceps do push-ups with a closer grip

to isolate your chest do push-ups with a

wider grip to Target your pull muscles

like your biceps lats and rear delts you

can do exercises like pull-ups chin UPS

or neutral grip pull-ups to isolate your

biceps you can do close grip pull-ups or

chin UPS to isolate your legs you can do

white grip pull-ups or high Pull-Ups

to isolate your forearms you can do

thumbless grip pull-ups or just pull-ups

on a bar with thicker curve in general

if any of these pulling movements are

too difficult for you focus on doing

inverted rolls these are lighter

variations of pulling motions and will

eventually build you strength to do one

normal pull-up the same grip logic

applies here A Closer grip to Target the

biceps and a wider grip to Target the

lats a common mistake most athletes make

when doing pull-ups is that they don't

commit to a full range of motion the

first mistake is that they don't pull

all the way until the chin is above the

bar the second mistake is not extending

your arms fully when you complete one

pull-up the these are minor mistakes but

can greatly change the gains that you'll

get from pulling if you struggle doing

regular pull-ups but do not have a low

bar for inverted rolls you can check out

my latest ebook which will feature

exercises on how to Target the lats

biceps and upper chest with calisthenics

exercises with absolutely no equipment

you will also be entitled to a 50

discount when you purchase the ebook

together with my first Ever ebook on how

to train for muscle mass the links will

be provided in the description below for

whichever progression you are at you

should aim to comfortably complete 5

sets of 20 reps with a 5 minute rest at

maximum once you can do pull-ups dips

and push-ups for 5 sets of 20 reps with

a 5 minute rest Max you are ready for

some much harder exercises that Target

different types of muscles the pipe

push-ups Target the shoulders and lats

make sure you lean in with bent arms and

feel the tension on your shoulders if

you do not lean enough you will not

Target your shoulders and lats

adequately if you are comfortable with

doing High pulls you can start training

for the muscle up which is a combined

vertical movement of pulling and pushing

all together and it usually is the first

Milestone of strength achievements for

most calisthenics athletes if you need a

tutorial for the muscle up I posted a

video on it you can check it out the

link to the video will be in the

description below once you become good

at reps it's time to train for static

holds static holds are the next step to

becoming stronger in calisthenics the

most common and importance that it holds

the train for is the handstand unlocking

the handstand will grant two Pathways to

unlocking other difficult moves like the

planche Press into handstand or the 90

degree push-up in a handstand position

your body weight has to be stacked one

on top of the other in order to maintain

balance the handstand is more of a

mobility and flexibility based static

hold than one that is based off of

strength so here are a few stretching

exercises that will help you to better

unlock shoulder and Lead Mobility for

your handstand the first is known as the

chicken wing stretch squat down and

place the back of your hands against

your waist bring your elbows in and lock

them by your knees slowly bring your

knees in closer to each other and relax

your shoulders this stretch will Target

all three of your shoulders delts

especially your rear delts which is

important in unlocking the flexibility

for the handstand the second is known as

the lead opener find a bar to put your

hands on grab onto the bar and extend

your lats out press your body downwards

and feel the stretch in your legs this

stretching movement opens up your legs

especially once it gets tighter from

doing a lot of pulling if you have a

wall or vertical pole you can use that

for lead openness too just put your hand

against the pole and stretch out the

leads the handstand places a lot of

tension on the wrists as well so here is

how I warm up my wrists before

attempting the handstand Palms on the

floor fingers facing forwards lean

forward to stretch your wrists

afterwards Palms facing up fingers

facing Back Lean Back to stretch your

wrists finally Palms on the floor think

facing Back Lean Back to stretch the

wrists spend at least five to ten

minutes stretching before training for

the handstand and I guarantee your

handstand progress will Skyrocket to

warm up your shoulders for the handstand

grab a resistance band and bring it all

the way to the back without bending your

arms or arching your back to a great

extent repeat this for about two to

three times there are two main ways to

enter into the handstand using the kick

up method the first method is by using

your core and is the most common method

that is used by calisthenics and

Gymnastic athletes today bring your body

into a pike look between your thumbs and

push away from the floor squeeze your

core mainly your abdominals and glutes

before kicking up into the handstand the

second kick up method is what I call the

shoulder lean method this method puts

more pressure on the shoulders and can

Tire your shoulders very quickly get

into the piped position and lean

slightly forward look just slightly

beyond your hands and form a triangle

between your hands and where you're

staring kick up into the handstand

before adjusting into a clean stacked

handstand hold in the handstand position

you need to constantly push away from

the floor keep your eyes between your

thumbs and squeeze both your abdominals

and your quads the handstand is a game

of practice practice both under kicking

and over kicking until your body is

eventually able to process the muscle

memory for how much the kick to get into

a proper balance once you've unlocked

the handstand you can now progress onto

more difficult moves like the front

lever and the flange static holes like

the front lever and planche require very

strong shoulder scapulas the shoulder

scapulars are in charge of four main

movements to shrug to depress to

protract and to retract the plant

requires you to protract and depress

your scapulas whereas the front level

requires you to retract and depress your

scapulas before you start training for

the planche or front lever it is

essential that you strengthen your

shoulder blades first once your shoulder

blades are strong enough to hold the

protracted Advanced tuck planche hold

and the retracted advanced front level

hold for a minimum of at least 3 seconds

you'll be ready to train for the full

planche and front lever meanwhile if you

struggle with holding these two moves

here are some exercises you can do to

strengthen your shoulder scapulas at

home the first is the scapular shrugs

get down into the push-up position and

extend yourself from the floor without

having to bend your arms this conditions

your shoulder's ability to protract the

second is the pseudo leans for reps in

the push-up position Lean Forward make

sure your core is sucked in and your

butt is squeezed down lean as far as you

can and come back this conditions your

scapula's ability to depress and

protract the final is the pseudo lean

hold lean forward with your core engaged

this time your objective is to hold this

position your final goal should be to

hold the lean position for as long as

your body allows you to if you are able

to hold the advanced top front lever for

at least 3 seconds and you want to be

able to unlock the full front lever I

have made ebook on how to unlock it you

can get access to the ebook in the

description below

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