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.