How to Start Calisthenics | Beginner Guide

How to Start Calisthenics | Beginner Guide

Calisthenics is great to build up an athletic body, increase the strength get more mobile and improve your coordination, stability and body perception Instead of only showing you exercises and movements like push-ups, pull-ups and dips Which you can see in every beginner video this video will show you a comprehensive overview of Exercises which will prepare your whole body in different areas This is not only about improving strength or building muscle; these exercises will also work on your mobility Which is important for skills like the handstand, the l-sit, pistol squats and many others They will also allow you to build a well prepared tendons ligaments and joints This is important to stay free of injuries especially when you progress to advanced movements later The first kind of movement we take an eye on are supporting exercises Supporting can be done in many different positions. It’s everything where you are above the place you rest on You can support yourself in a dip support position, in a handstand position, in a bridge position, in a push-up support position or in a side plank position They all have one thing in common You have to stabilize your body against the gravity because the center of gravity is above the point where you rest on This is really important because if you don’t activate your muscles to stabilize yourself You have to deal with unnecessary pressure when the joints get compressed under the load The different support positions will activate different muscles and have different benefits in A push-up support position you will activate your whole anterior chain by pushing your arms into the ground Move your shoulder blades forward tilt your pelvis backwards rounding your spine and keep your legs straight From this position you can easily move into the side plank the concept remains the same Just stabilizing your body against the gravity Now your body will activate other muscles that support this lateral position The opposite of the push-up support position in terms of muscle activation and of course spine Shoulder leg and arm movement is the bridge position You will now work on your whole posterior chain while stretching the anterior one In this position you extend your spine and your legs Your arms are extended and behind your body The goal is to raise your body as high as possible while bringing your shoulder blades together You can do this movement with bent or extended legs while the extended version is the harder one The next position is to dip support hold Here you push your shoulder blades down keep your body on the tension and extend your arms without resting in your joints The last basic position is the handstand support For a beginner we suggest to do the pike stand because it’s much easier And you don’t have to deal with the high pressure of your whole body weight and the difficulty of balancing Here you push your shoulder blades upwards and aim for a vertical upper body and open shoulders For the most people it’s very hard to open up their shoulders because of their lack in shoulder mobility and stability in this position in Addition to these exercises we suggest you to push up and hip support hold on rings Now you might think that rings are not for beginners, but you would be surprised How quick you will improve when it comes to stabilizing yourself in those positions Doing your support holds on rings will increase your inter muscular coordination and joint stabilization a lot This is really great for all upcoming tasks your body has to deal with when doing calisthenics So start as early as possible with it If you get used to these positions on rings you can also add an external rotation This looks quite easy, but it’s really hard the external position will work on your biceps Strengthen all ligaments around your elbows and will activate your rotator cuff, which is really great for a strong and stable shoulder All those positions focus on straight arms and it’s important to learn them first before you start with movements like push-ups or dips But of course you can also support yourself with bent arms Later when you progress you will see that there are many options for supporting positions All right, that’s it for the supporting positions now we move on to the next important movement which is hanging Hanging is not only important if you want to do a pull-up. It will also improve your grip strength Decompress the spine help correcting the posture increase core stability open up the shoulders while stretching the pecs and the lats in the passive hang and Strengthen your back when doing the active hang Before you start with an active hang you should be able to do the passive version first We recommend to achieve about 20 seconds passive hang before you should start working on the active version Instead of the support hold where the passive version has a negative impact on your joints the passive hang is no problem for the joints it’s even the opposite a Passive hang will lead to joint traction and this can be positive if you have shoulder and mobility problems When it comes to the passive hang you should aim for a hollow body position This means you tilt your pelvis backwards, engage your abs, flex the spine as much as possible and open your shoulders This position is very good to work on your shoulder flexibility by stretching your lats and pecs But it also requires that you can let your latissimus loose while contracting the ABS which might need some practice in In the active version you do the opposite this means you pull the shoulder blades down and together while extending your spine and your lower body This will activate your whole posterior chain The active hang is very important because this is the first movement you should do when you learn the pull-up Without the active hang you won’t be able to stabilize your shoulder and produce enough strength at the bottom of the movement Later when you progress you can also try one arm passive and activate hangs This is really great because with this unilateral exercise you can work on imbalances and you can increase the intensity of the exercise if The one arm active hang is still too hard you can shift from pulling with both shoulder blades To pulling with one shoulder blade in the active hang Therefore you need to place your hands a bit further apart The last movement is about the lower body, and it’s no surprise that we recommend the squat a Deep squat hold offers many benefits like improving ankle and hip mobility Working on your body alignment especially in the spine keeping your knees healthy and increasing back stability Most people struggle with the flexibility when it comes to the deep squat they compensate the lack of flexibility and mobility By lifting their heel from the ground By bending their bodies forward By rounding their backs And by rotating the knees inwards There are a lot of exercises which will help you to get the necessary flexibility to be able to do the deep squat But the simplest in our mind best exercise is the deep squat position itself while you hold yourself onto an object The object allows you to get into the position without falling backwards So grab a bar a beam or something else and go as deep as possible while holding the tension extend your spine and aim for an external rotation of your legs your Feet are evenly placed on the ground and your knees travel slightly forward The deep squat position is important to train if you want to continue with Archer or pistol squat training some day But even if you don’t have this goal you should include it into your workouts as a beginner start with the exercises of this video until you created a solid foundation of your strength And then you can move on If you now ask yourself how to continue after your preparation with how many sets and reps and how much rest time You should take a look into our workout programs from level 1 to 5 Train with them for up to one and a half years and improve yourself step by step with the right progressions methods and rest If you have further questions on the topic, please leave a comment. Thanks Alex

Comments (100)

  1. The #1 fitness account on YouTube. Amazing. Thank you.

  2. Hey guys! Thank you for you videos
    Are these preparation positions sets and rest interval included also in the mobility program?

  3. Looks like realistic 3D

  4. 100% for beginners (if you've been doing yoga for 10 yrs

  5. Exorcist Fitness 2k19

  6. is there some one who weighs at least 100 kg may more doing these things ?

  7. Can someone recommend me good reps for each workout?

  8. Great explanation! And what do you think about leg raises with 1 bend from hanging position. What is the difference betwen raises to the right and to the left diagonal,when the inner leg is raises or the oposite-the outer. Is it more correct when raising is to the right , then the left leg(inner) should be bend?

  9. Amazing teaching skills👌👏💯❤️
    Keep it up… Thumbs up for you guys

  10. I thought for a while they
    were 3D figures

  11. Bro srsly im a beginner and i would need to call an ambulance after a session like this. i get craps by just getting out of bed. but these are good exercises i just need to start way easier.

  12. We asian does daily deep squat

  13. The smoothness of movement is amazing!

  14. How long do you hold these stances?

  15. Thanks for your these videos. Can a five year old start these exercises. Please do suggest.

  16. how often should i perform this exercises

  17. can an overweight person do these to loose weight

  18. How the hell do you do that at 10:20 😮

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  20. Excellent video! Thank you!

  21. What kind of shoes do you wear?

  22. watching eat while eating 🍕 🍕

  23. Deep squat is easy for a true Slav! We are born with the ability to do it!

  24. I like their shoes.

  25. Plz tell me it is good to do evry day push up

  26. Russian squad.
    Cyka blyat

  27. Lol… I am 110 lbs and this video isn’t helping. Can you hire a beginner and redo the vidéo?

  28. Finally .. a proper how to start calisthenics video with doable exercises.

  29. I injured myself just by watching this

  30. It looks like I need a Pre-beginner's guide.. HELP

  31. とりあえず真似してみよう!

  32. These modern exercises ALL have their roots firmly based in ancient Chinese chi qung. Which begs the question, why reinvent the wheel?
    Oh yeah, I know…… too MAKE MONEY!!

  33. I really like this…it makes sense

  34. Give me some exercises to do while I am still fat 😀 I first need to lose my beer belly before doing stuff shown in this "beginners" video 😀

  35. Schade das ihr das nicht auf Deutsch macht😣😔

  36. 1:30 I can’t stop looking at that belly button and thinking it’s sticking a tongue out

  37. Thanks Alex, these are invaluable to my daily life!!!

  38. Liking the video motivates me to get started. Subscribing convinces me im finished.

  39. I was setting a voice recognition password for my new phone and a nearby dog barked and ran away. Now im barking trying to unlock my phone.

  40. This is the workout i wanna do. but i can't hehe

  41. Thank you for the video🔥

  42. german german herman

  43. Great video. I really hate to leave a dislike. But mid-roll ads are …

  44. I must try this stuff at my local park

  45. I’m going to be up there! Calisthenics on my channel

  46. Deep squat is easy for indians because we do it everyday😂😂

  47. Luna and you can see you

  48. 6:20 is it weird that I want to lick those abs? And I'm a straight male..

  49. Deep squat?
    Slav squat*

  50. No explanations. Bad guide imo.

  51. Jesus are people really this weak are you guys being sarcastic?

  52. Stability
    1. Push up position stability
    2. Side Plank Straight Arm
    3. Bridge Position
    4. Dip Support Hold
    5. Hand Stand Support Pike
    6. Push up & Dip support rings

    1. Pull Up Hang Passive
    2. Active Hang Arms Apart
    3. Deep Squat Hold

  53. Never be like them

  54. And I have to hold all positions until failure or there's a certain time limit for each one ?

  55. slight german accent.. bist du Deutscher, mein Lieber?

  56. Taika Waititi!? Is that you??

  57. This is not for a beginner

  58. My only question is, in all of these positions are the elbows locked out or are they entirely straightened, but a hair away from being locked?

  59. pushup journey!
    Day 1 Max pushup:1

  60. How many days per week would you recommend a beginner to do that?

  61. Amazing . I want to be like u guys

  62. 6:33 "bro u got that armpit shot?"

  63. Inspired by one punch man.

  64. I passed out , half way through the video.😳

  65. this guy's muscles are so fucking unreal wtf

  66. very helpful. thank you

  67. Squatting as much as possible. Even when you are in front of your laptop..

  68. So how much time do I stay on each position?

  69. im fat but imma try

  70. Nobody:
    Crabs: 0:23

  71. Hello. I am 14, weigh about 100 pounds and I'm 5 foot 1. I've been wanting to start working out. Right now I can only do 20 pushups and then 5 pullups. What is the best way to get me rolling?

  72. all hail master Saitama!

  73. Hi guys love your videos. I need some advice for my one arm pull up
    Been trying for a long time and partially there I use other hand little finger
    Which I find quite easy. But when I go for it with out it seems like 40 percent harder
    Any advice would be appreciated. John Lodge

  74. Question,
    Whats the sets & reps for these pre-exercises.
    Please share incase someone got it
    Thank yall

  75. Good movements. But how many reps or how long do you do or hold these?

  76. How many times do I have to do this each day ?

  77. do yall have a high protein diet plan to go with this?

  78. Subscribed 🇧🇸

  79. I need a beginner guide to get off YouTube first

  80. Is there a guide for those that are big boys? Lol

  81. Guys Do what the channel says in the video before moving on to any training..Real great guidance.. thanks

  82. how much the duration of workout should be?

  83. What's Your Name Blue-Short Man?

  84. I'm very skinny can I do this too?

  85. 0:23 Me trying be cool in front of my crush 🤣

  86. No offense but how can you not do a push-up

  87. anyone else watching this but weigh 100kgs

  88. I wanna start calisthenic cuz im a student and gym are super out of my budget…any tips?

  89. Before I do this, I need to do :

    Work my muscle up
    Engage my gluteus
    And be fit( already am but not excercise fit)
    And also eat and drink good-for-body food

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