25 Best Exercises to Master Calisthenics

Summary

This video script offers an in-depth guide to mastering calisthenics with 25 essential exercises, tailored for all levels from beginner to advanced. It emphasizes proper technique, progression, and safety, covering foundational moves like bodyweight squats and pushups to advanced skills such as the handstand pushup and the mighty Planche. The script also highlights the importance of core strength, balance, and the calisthenics app for structured workout plans.

Takeaways

• 💪 The script introduces 25 essential calisthenics exercises that are crucial for mastering the discipline, each with specific progressions and tips for beginners to advanced athletes.
• 🏋️‍♂️ It emphasizes the importance of foundational exercises like the bodyweight row, squat, and pushup, and provides progressions for each to increase difficulty and effectiveness.
• 🌟 The video offers training advice based on over ten years of experience, ensuring that the exercises are not only effective but also safe to perform.
• 📈 The script outlines a clear progression system for each exercise, allowing individuals to understand their current level and when to move on to more advanced variations.
• 🚀 For beginners, the script suggests starting with easier variations of exercises, such as standing rows or knee pushups, to build a solid foundation before advancing.
• 🔄 The importance of engaging the scapula muscles before initiating pulling movements, like in the bodyweight row, is highlighted to maximize the exercise's benefits.
• 🧘‍♂️ Core exercises are emphasized as fundamental, with the leg race and hollow body hold being key for developing grip strength, core compression, and full body tension.
• 🤸‍♂️ The script introduces intermediate exercises like the parallel bar dip and chin up, which are essential for developing upper body strength and unlocking more advanced skills.
• 🤸‍♀️ Advanced exercises such as the backlever, muscle up, and dragon flag are presented as pinnacle skills in calisthenics, requiring significant strength and technique.
• 🎖️ The planche is mentioned as the ultimate goal for many calisthenics athletes, showcasing extraordinary power and mastery over one's bodyweight.
• 📚 The script promotes the use of a calisthenics app for structured workout plans tailored to different training levels and goals, encouraging a guided and progressive approach to learning calisthenics.

Q & A

What are the 25 exercises mentioned in the video for mastering calisthenics?

The video script lists a variety of exercises including bodyweight rows, squats, pushups, leg races, parallel bar dips, chin ups, hollow body holds, skin the cats, pull ups, straight bar dips, pike pushups, frog stands, wall handstand pushups, L-sits, pistol squats, handstands, explosive pull ups, back levers, pseudo pushups, muscle ups, dragon flags, free standing handstand pushups, human flags, front levers, and the planche.

Why is the bodyweight row important for beginners in calisthenics?

The bodyweight row is important for beginners as it is a horizontal pulling exercise that develops the back and biceps, and it is essential for those who cannot yet perform chin ups or pull ups to build a solid pulling foundation.

What is the recommended starting exercise for those who struggle with the bodyweight squat?

For those who struggle with the bodyweight squat, the script suggests starting with assisted squats where you hold on to a stable support or use resistance bands to help with balance and stability.

How can beginners progress from knee pushups to regular pushups?

Beginners can start with knee pushups and once they can perform 15 regular pushups, they should increase the range of motion by doing deep pushups instead of simply adding weights on their back.

What is the significance of the leg race in calisthenics?

The leg race is a fundamental core exercise in calisthenics that not only strengthens the core and targets the lower abs but also trains grip strength, which is key for various calisthenics movements.

Why is the parallel bar dip an important exercise for beginners?

The parallel bar dip is a compound upper body exercise that strengthens and grows the triceps, chest, and shoulders, and it's important for beginners to learn the proper technique, especially since many may struggle with bodyweight dips initially.

How can the hollow body hold help in developing core strength for calisthenics?

The hollow body hold emphasizes full body tension and teaches proper core activation, which is crucial for almost all calisthenics skills such as handstands, back levers, and front levers.

What is the purpose of the skin the cat exercise in calisthenics?

The skin the cat exercise is valuable for improving shoulder mobility, strength, and flexibility. It also engages the core a lot and develops grip strength and coordination, making it a foundational movement for advanced skills like front levers and back levers.

How can beginners learn to do chin ups before moving on to pull ups?

Beginners can learn to do chin ups by using bends to learn the right technique and negatives to get used to holding their own bodyweight. Chin ups are easier than pull ups due to the underhand grip which engages the biceps more.

What are some progressions for the handstand that can help in mastering it?

Some progressions for the handstand include achieving a 30-second wall handstand, practicing free standing handstands, high bar handstands, and even one-arm handstands as one progresses.

Why is the muscle up considered an iconic advanced calisthenics exercise?

The muscle up is considered iconic because it requires mastery of straight bar dips and explosive pull ups, as well as a significant amount of technique, showcasing extraordinary power and complete mastery of one's own bodyweight.

How can the planche be approached by beginners dreaming of achieving it?

Beginners can start with tucked holds, followed by L-sits and tucked planches, focusing on pressing the floor away and creating a rounded upper back to build straight arm pushing strength. They should also practice band-assisted presses and planche leans, progressing to advanced tucked planches, single leg planches, straddle planches, and ultimately the full planche.