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Questions tagged [calisthenics]

The term calisthenics covers wide bunch of physical exercises which are performed by sportsmen using natural body weight only.

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Order of exercise in full body workout routine

I do full body workouts from home on alternate days, and I was wondering if there is a particular order to target specific muscle groups of the body. I usually go from bottom to top as in, legs first, ...
user100103's user avatar
0 votes
3 answers
95 views

What happens when we start externally rotating our legs when squatting?

I am doing bodyweight squats, and I notice that when I intentionally rotate my legs out during the descent, the squat bcomes significantly harder altho depth is significantly reduced? Could someone ...
Babu's user avatar
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Does this exercise (maybe an RDL variation) have a name?

Imagine laying on one’s back on a bench, arms extended straight toward the back of the bench, pointing away from one’s feet. Then, bending the elbows down to grab gold off the sides of the bench, and ...
TylerDurden's user avatar
1 vote
1 answer
126 views

Why is Wall Handstand Pushup So Much Harder than Pullup?

Why is Wall Assisted Handstand Pushup soo much harder than a Pullup? I am talking about Wall assisted, where balance is not required. I find it very difficult to go all way down? Is there a scientific,...
mattsmith5's user avatar
1 vote
1 answer
73 views

How is a parallete planche changed by bending the elbows?

Is the primary targeted musculature changed from the front deltoids? And is the overall targeted musculature changed? (From a normal one where the elbows are extended straight, the shoulders at 90deg ...
Frank's user avatar
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2 answers
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Moving tongue to the back to prime explosive back strength?

This was a point mentioned by Dr. Staurt Mcgill to Brian Caroll when teaching him to prime himself to maximize the explosive power when pull uping. Here is a time stamped video of the same. Could ...
Babu's user avatar
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1 vote
1 answer
272 views

How do I break a plateau for weighted pull up (2023)

Today 174cm, 64kg 25 years old, gender male Last year 174cm, 74kg 24 years old, gender male I also did some medical testing last year, my testosterone slightly below average but not considerably. ...
user104995's user avatar
0 votes
2 answers
117 views

Lower body calisthenics for GAINing muscle mass? Specifically for a "hard gainer"?

In general, I'm looking for suggestions concerning calisthenic exercises/regiments that will help me GAIN muscle mass (not sure if that's even a thing with calisthenics). More specifically, I would ...
JMMM's user avatar
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1 answer
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Is it possible to do dips with correct form on this home workout bar?

I have a home workout pull-up bar like the one you see on this image: https://sc04.alicdn.com/kf/Hcc0fc33b7d954a59b1e0c5a57e223431R/252614994/Hcc0fc33b7d954a59b1e0c5a57e223431R.jpg The bar is 100% ...
user1198483's user avatar
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0 answers
80 views

How many micro workouts are enough?

For someone who trains 3 times a week, performing only body weight exercises, how many micro workouts are enough? What are the rules for micro workouts in terms of number of exercises, rest between ...
Dan Friedman's user avatar
2 votes
2 answers
165 views

How fast can you expect to increase your rep numbers in comparison to increasing strength or size?

I have been doing some basic calisthenics for about a year now. Mainly just doing push ups, inverted rows, squats (I mix the squats with lunges sometimes) 3 times per week for 3 sets each, every set ...
leon.fuchsler's user avatar
0 votes
2 answers
150 views

Do heavier untrained people progress faster on calisthenics?

Me and my friend are debating about if it's easier or harder for a light person or a heavy person to be able to do a pull up, provided they are both begineers. My arguement is that, while it's easier ...
Babu's user avatar
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1 answer
105 views

What muscles are worked by “reverse dips “?

Imagine being upside down with one’s shoulders resting on some dip bars and elbows bent beside the ribs pointing upwards with forearms coming back down for hands to also grip the bars. So it’s like a ...
TylerDurden's user avatar
5 votes
1 answer
194 views

When learning a strength skill, is attempting the skill outside of workouts a bad idea

I have a pair of gymnastic rings at home and attempted to learn doing pull-ups during the last 2 months. I did 3 workouts a week mainly just doing eccentrics. I also did some body rows as an ...
leon.fuchsler's user avatar
1 vote
1 answer
169 views

As a begginer, is better a push-pull split or a upper body split

im 20M and i´ve started excercising about a month ago. I cant go to the gym, but i have access to a calisthenics park and some weights. For now, i have been alternating a push day (where i usually use ...
Espartex200's user avatar
2 votes
1 answer
101 views

L Sit back form is bad, back leaning forward rather than a strict straight one

How come when I L-sit my back is always bent forward? It doesn't feel necessarily painful but it does not feel right, and I heard that you should try to aim for a near strict back posture. My posture ...
Harry Iguana's user avatar
5 votes
1 answer
205 views

How to help a stubborn and dedicated teenager doing calisthenics?

My son is 15½ years old and started to do an awful lot of calisthenics training for a year+ now. He is extremely dedicated to the exercises, extremely stubborn, and is looking at studying sports (this ...
WoJ's user avatar
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6 votes
1 answer
197 views

What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal? [closed]

Problem: I have not had an exercise routine in 10 years. I now want to build strength again and look good, and improve my cardiovascular health (stop being winded so easily). I just joined Planet ...
Ungar Linski's user avatar
1 vote
1 answer
86 views

What is the best position for pull ups to target one's lower pecs?

Palms facing same direction to your front, Palms facing back in toward you, or Palms facing each other roughly parallel to your ears?
JosephCorrectEnglishPronouns's user avatar
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1 answer
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Understanding the circuit workout style for strength development in THENX program

So I was looking around for some good bodyweight lower back workouts, and I found this interesting workout on the THENX workout channel on youtube. The exercises themselves are good, but I was a bit ...
krishnab's user avatar
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2 votes
1 answer
508 views

What exactly is Metabolic Resistance Training? How effective is it?

So I randomly came across this book by 50 Cent called, Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life. Reading the table of contents I saw a chapter talking about MRT (...
יהודה's user avatar
1 vote
1 answer
84 views

Calisthenics: Opposite of 1 Hand Pullup

What is the calisthenics opposite equivalent of the 1 Hand Pullup? Is the 1 Handstand Pushup even possible against the wall? I also tried 2 handstand pushup, placing weights on a dipbelt (only like 20 ...
mattsmith5's user avatar
2 votes
2 answers
165 views

Handstand Pushup Progression

I am doing handstand pushups. What is a good way to increase progression of handstand pushups without using a weight vest? I am open to suggestions using a wall, or not against a wall. Thanks,
mattsmith5's user avatar
1 vote
0 answers
70 views

Pike Pushup: Hands and feet closer a healthy option?

This is an example of Pike Pushups. One progression is to place your feet on a high platform to make it harder. I was curious if another method would be to have feet and hands vertical closer to ...
mattsmith5's user avatar
1 vote
2 answers
125 views

Pullup bar attachment to make existing pullup bar lower

Has anyone seen equipment, a pullup bar that attaches to an existing pullup bar to make it lower. Like a pullup bar with hooks that attachs so athlete can use a lower height version? Note: Looking for ...
mattsmith5's user avatar
2 votes
2 answers
243 views

1+ month into calisthenics and need guidance

I have made another thread a month ago and I need some new guidance. Here's some info about myself. Age: 15 Weight: 70kg Height: 184cm Pushup PR: 13 Pushup AVG: 6-8 Pullup/Chinup: 0 3/4 times per week ...
Outcalled's user avatar
0 votes
0 answers
13 views

How to increase push-up set? [duplicate]

I started to practice push-up since two weeks ago. Embarrassingly, I was able to do 1 set of 10 and 3 sets of 5, but now I can do 1 set of 20-25 and 3 sets of 10. I know that is nothing, so I want ...
Phoenix13's user avatar
3 votes
3 answers
483 views

How to balance when doing pistol squats?

I have been doing pistol squats the last few weeks and I feel that my lack of balance is keeping from progressing. I want to find a way to focus only on muscle strength and not balance, what are some ...
user avatar
1 vote
4 answers
210 views

Pullup and chinup progression and calisthenics

I started training calisthenics a month ago. Ive managed to go from 0 chinups to doing 8 . However i have some concerns. While i can do 8 chinups in my first set unfortunately if i dont use an ...
Νικόλαος Παππάς's user avatar
0 votes
0 answers
104 views

Training for TED (aka Impossible dip)

What would you recommend to start training the ted? (aka the impossible dip) I know that the main focus of this exercise is on the triceps and the elbow, so for the moment I'm doing bodyweight dips, ...
Liiuc's user avatar
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1 vote
0 answers
129 views

What is the perfect Squat depth and tempo? [closed]

I have been lifting for 3 years managed a 170kg/375lbs squat with belt and low bar. Now I wish to start over with my squat and perform it high bar. My question is what is the best depth for the squat (...
Sikandar Malik's user avatar
1 vote
0 answers
83 views

Cleaning the form of straddle planche

What are the best exercises to "clean" the form of the straddle planche? I have seen that many people use the bent arm planche as a matter of proprioception of the body, other use bands and ...
Liiuc's user avatar
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4 votes
1 answer
617 views

How can the wrist wraps reduce wrist pain in handstand/push-ups etc?

I have seen plenty of people wearing these wrist wraps with the aim of reducing wrist pain in exercises like handstand, push-ups etc where their wrists are kept in an extended position with a huge ...
Kinka-Byo's user avatar
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0 votes
1 answer
70 views

Straddle position

At this moment I am working on my straddle planche. I've noticed that when performing it I've got those 2 problems: I am unable to fully straighten my legs ( lack of hamstring flexibility? ) while ...
Liiuc's user avatar
  • 329
4 votes
1 answer
497 views

Hypertrophy with calisthenics skills

How can I structure a training program aimed at hypertrophy using calisthenics skills such as planche and front lever? I identify myself as an beginner/intermediate in calisthenics skills. I can ...
Liiuc's user avatar
  • 329
4 votes
1 answer
168 views

Handstand blocks

Are handstand blocks useful for improving the handstand? What exercises can be done on it? At the moment I can actually hold a decent line handstand for about 1 minute on ground and at least the same ...
Liiuc's user avatar
  • 329
2 votes
1 answer
622 views

Pull up bar: what's the ideal distance from the wall?

I'm about to buy a wall mounted pull up bar and rings to start my bodyweight training, and since I'm planning ahead, I'd like to know the ideal distance it should have from the wall to do levers and ...
Alex Braga's user avatar
2 votes
2 answers
628 views

Core exercise for Planche

I have been into bodyweight/calisthenichs training for 1 year now. After working on basic exercises (+30 pull ups/+40 dips/50 pushups/10ish handstand pushups to wall), I decided to start training for ...
Liiuc's user avatar
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0 votes
0 answers
153 views

How to make dips harder?

I have been doing dips for a long time now and they start to get too easy. Right now, I can do many reps on traditional dips so the exercise gets a little boring. Therefore, I am looking for a way to ...
user avatar
-4 votes
3 answers
426 views

How to burn 1000 calories doing push ups

Title says it all. Considerations: I used to do cardio, burning between 1000 to 1500 kilocalories in one session 1 hour to 1.5 hours, which is deemed beginner to intermediate for endurance training ...
user34728's user avatar
2 votes
1 answer
104 views

Running during COVID Pandemic Situation? [closed]

I used to run and I enjoyed it a lot. I also practice calisthenics: push ups, pull ups, dips, etc. During this pandemic situation I have kind of stopped running, and diminished my workouts a lot (I ...
Pablo Camara's user avatar
0 votes
1 answer
148 views

Protecting upper and lower back during many exercises

I have always been told that in many bodybuilding exercises (for instance chest and back exercises, but also squat, deadlift etc) it's very important to protect the back through the scapular adduction ...
Kinka-Byo's user avatar
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1 vote
0 answers
234 views

Upper back pain when I do dragon flag with bent knees

I'd like to be able to do a dragon flag, so first I try to do it with bent knees. I can do this, but I feel a sharp pain in my upper back when I am about to raise my body from the floor. Once I am up, ...
igobivo's user avatar
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1 vote
1 answer
181 views

Triceps easier exercices

Since lock-down, I switched my training to calisthenics. I did diamond push-ups (3x10) but it was too much. I completed it at the time but, the next day my triceps weren't able to support weight. ...
Jimbot's user avatar
  • 162
4 votes
1 answer
121 views

Problem While Doing Plyometric Pushups

Whenever i do plyometrics pushups my hands never fall in the same place they go completely side ways. Is this harmful and does this happen to everyone when they do plyo pushups or will this improve ...
Liftedsafe01's user avatar
3 votes
1 answer
212 views

How do I perform a V up on a pull up bar?

I am a new pole vaulter, and one of the exercises we've been doing is the V-up, touching your toes to your hands and further while hanging from a pull-up bar. My coach says most everyone should be ...
GGmyG's user avatar
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6 votes
2 answers
379 views

Stop sweating - viable physical goal?

I'm 25% body fat and I sweat a lot. I'm not especially fat at 180cm but the truth is I get winded climbing 3 flights of stairs. Can I train to reduce fat so that it doesn't insulate my body as much ...
Kavindra Mishra's user avatar
4 votes
1 answer
174 views

Optimal Resting Period for Calisthenics / Bodyweight Training / Gymnastics?

I've been doing calisthenics for the past year or so, and lately I became quite frustrated as I hit a 3+ months plateau on my l-sit (this is what it looks like in case you're not familiar: https://www....
Chris Dias's user avatar
2 votes
2 answers
440 views

Struggling making size and strength gains with calisthenics

This is probably discussion. I don't know how else to ask a specific question. I don't know any other serious fitness forum. This is the only one. Should I change the whole routine or just some ...
Stjema's user avatar
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2 votes
4 answers
10k views

How to fix my uneven pull up?

I have a problem with my pull up; When I'm pulling myself from the bottom position my right elbow seems to be more flared out than my left, it also happens when I'm doing close grip pull up. During ...
Fajar's user avatar
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