{"id":909,"date":"2016-04-05T00:01:08","date_gmt":"2016-04-04T23:01:08","guid":{"rendered":"http:\/\/www.totalcoaching.com\/blog\/?p=909"},"modified":"2016-05-10T13:56:47","modified_gmt":"2016-05-10T12:56:47","slug":"calisthenics-exercises","status":"publish","type":"post","link":"https:\/\/www.totalcoaching.com\/blog\/calisthenics-exercises\/","title":{"rendered":"5 Calisthenics Exercises Your Clients Need to Start Doing"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":17,"featured_media":931,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tve_updated_post":"<h3 class=\"\">Calisthenics exercises are a form of bodyweight training that come from the Greek words for \u2018strength\u2019 and \u2018beauty\u2019. <\/h3><div style=\"width: 2285px\" class=\"thrv_wrapper tve_image_caption img_style_lifted_style2\">\n<span class=\"tve_image_frame\">\n<img class=\"tve_image\" alt=\"Calisthenics Exercises\" src=\"http:\/\/www.totalcoaching.com\/blog\/wp-content\/uploads\/2016\/04\/calisthenics-02.jpg\" style=\"width: 2285px\" width=\"600\" height=\"265\" scale=\"0\">\n<\/span>\n<\/div><p>In the purest form, Calisthenics allows us to master our own bodyweight in the pursuit of improving our physical health and fitness.<\/p><p>Calisthenics is currently the <a href=\"http:\/\/www.infofit.ca\/2015-fitness-trends\/\" class=\"\" target=\"_blank\" rel=\"\" data-tcb-events=\"\">fastest growing fitness trend<\/a> according to the 2015 American College of Sports Medicine (ACSM) World Wide Survey of Fitness Trends. And it\u2019s no surprise when you see the amazing feats of seemingly \u2018impossible\u2019 strength!<\/p><h2 class=\"\"><strong>Is Calisthenics Training \u2018Impossible\u2019 For My Clients?<\/strong><\/h2><div class=\"thrv_paste_content thrv_wrapper\"><p>Your reaction as a <a href=\"https:\/\/www.totalcoaching.com\/blog\/21-tips-for-promoting-your-personal-training-business\/\" target=\"_blank\" class=\"\">personal trainer<\/a> when you see calisthenics movements like Human Flags, Levers, or Muscle Ups might be, \u201cThat\u2019s far too advanced for&nbsp;my clients\u201d and you may question the relevance for the average gym user. <\/p><div class=\"thrv_wrapper thrv_custom_html_shortcode\"><div id=\"fb-root\" class=\" fb_reset\"><div style=\"position: absolute; top: -10000px; height: 0px; width: 0px;\"><div><iframe name=\"fb_xdm_frame_http\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" scrolling=\"no\" title=\"Facebook Cross Domain Communication Frame\" aria-hidden=\"true\" tabindex=\"-1\" id=\"fb_xdm_frame_http\" src=\"http:\/\/staticxx.facebook.com\/connect\/xd_arbiter.php?version=42#channel=f2a0b0f9&amp;origin=http%3A%2F%2Fwww.totalcoaching.com\" style=\"border: none;\"><\/iframe><iframe name=\"fb_xdm_frame_https\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" scrolling=\"no\" title=\"Facebook Cross Domain Communication Frame\" aria-hidden=\"true\" tabindex=\"-1\" id=\"fb_xdm_frame_https\" src=\"https:\/\/staticxx.facebook.com\/connect\/xd_arbiter.php?version=42#channel=f2a0b0f9&amp;origin=http%3A%2F%2Fwww.totalcoaching.com\" style=\"border: none;\"><\/iframe><\/div><\/div><div style=\"position: absolute; top: -10000px; height: 0px; width: 0px;\"><div><\/div><\/div><\/div><code class=\"tve_js_placeholder\">[tcb-script](function(d, s, id) {  var js, fjs = d.getElementsByTagName(s)[0];  if (d.getElementById(id)) return;  js = d.createElement(s); js.id = id;  js.src = \"\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&amp;version=v2.3\";  fjs.parentNode.insertBefore(js, fjs);}(document, 'script', 'facebook-jssdk'));[\/tcb-script]<\/code><div class=\"fb-post\" data-href=\"https:\/\/www.facebook.com\/JasonStatham.net\/posts\/870480729682959:0\" data-width=\"500\"><div class=\"fb-xfbml-parse-ignore\"><blockquote cite=\"https:\/\/www.facebook.com\/JasonStatham.net\/posts\/870480729682959:0\"><p>Human Flag...<\/p>Posted by <a href=\"https:\/\/www.facebook.com\/JasonStatham.net\/\">Jason Statham Lovers<\/a> on&nbsp;<a href=\"https:\/\/www.facebook.com\/JasonStatham.net\/posts\/870480729682959:0\">Sunday, March 29, 2015<\/a><\/blockquote><\/div><\/div><\/div><p>On the other hand you may have seen these calisthenics movements and been inspired and motivated to use them both in your own training and potentially with your clients. But maybe you just aren\u2019t sure where to start?...<\/p><p>At the <a href=\"http:\/\/www.schoolofcalisthenics.com\/\" target=\"_blank\" class=\"\">School of Calisthenics<\/a> our school motto is <span class=\"bold_text\">\u201cSurge et surge iterum donec agni leones fiunt\u201d<\/span> which translates from the latin to:<\/p><h3 class=\"\" style=\"margin-bottom: 30px !important;\">\u201cRise and rise again until lambs become lions!\u201d<\/h3><p>We do not give up when facing the \"impossible\" and neither should you or your clients. Let's take a look at some of the benefits of training with Calithenics training and then we'll dive into 5 key exercises you can start using with your clients today.<\/p><h2 class=\"\"><strong>Benefits of Calisthenics<\/strong><\/h2><p>Calisthenics has many benefits as a training method. They are not just physical, but also the mental benefits that really get people hooked into calisthenics:<\/p><h3 class=\"\"><strong><em>Mental Benefits<\/em><\/strong><\/h3><p>Calisthenics exercises are great for <a href=\"http:\/\/robertsontrainingsystems.com\/blog\/5-ways-to-keep-your-clients-or-yourself-motivated\/\" target=\"_blank\" class=\"\">motivating clients<\/a> and setting goals. The focus you get from working towards a specific calisthenics movement generates an additional drive during training. <span class=\"bold_text\">You\u2019re working towards achieving something with a specific and physical outcome or end point.<\/span> <\/p><div class=\"thrv_wrapper thrv_tw_qs tve_clearfix\" data-tve-style=\"1\" data-url=\"https:\/\/twitter.com\/intent\/tweet\" data-via=\"Total_Coaching\" data-use_custom_url=\"0\">\n<div class=\"thrv_tw_qs_container\">\n<div class=\"thrv_tw_quote\">\n<p>Nothing feels as gratifying as mastering something that once seemed impossible.<\/p>\n<\/div>\n<div class=\"thrv_tw_qs_button tve_p_right\">\n<span>\n<i><\/i>\n<span class=\"thrv_tw_qs_button_text\">Click to Tweet<\/span>\n<\/span>\n<\/div>\n<\/div>\n<\/div><p>Once you achieve your goal, a Human Flag for example, the sense of achievement is amazing! You realize that something that was once \"impossible\"&nbsp;is now \u2018in your locker\u2019! That certainly changes your outlook on what else might be possible, it\u2019s addictive! <\/p><p>And if <span class=\"bold_text\">you can teach your clients to achieve impossible things<\/span>, I think it\u2019s fair to say they\u2019ll not just be thanking you, but they\u2019ll be shouting about you to all their friends!<\/p><h3 class=\"\"><strong><em>Physical Benefits<\/em><\/strong><\/h3><p>The physical benefits are obviously a huge part of calisthenics too. <span class=\"bold_text\">You rarely see someone who's good at calisthenics without a \"six pack\u2019\u2019 <\/span>and well defined shoulders! This is because virtually all exercises require some level of shoulder and core engagement. <\/p><div class=\"thrv_wrapper thrv_custom_html_shortcode\"><blockquote class=\"twitter-tweet\" data-lang=\"en\"><p lang=\"en\" dir=\"ltr\">Calisthenics session with spartanfam. Only vegans in this pic. <a href=\"https:\/\/twitter.com\/chakabars\">@chakabars<\/a> cheers for hosting these sessions! <a href=\"https:\/\/t.co\/ZoHklTgLGQ\">pic.twitter.com\/ZoHklTgLGQ<\/a><\/p>\u2014 Tom 'Furotiza' | \u24cb (@Furotiza) <a href=\"https:\/\/twitter.com\/Furotiza\/status\/716299553578872832\">April 2, 2016<\/a><\/blockquote>\n<code class=\"tve_js_placeholder\">[tcb-script async=\"\" src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"][\/tcb-script]<\/code><\/div><p>Calisthenics also teach the individual to really understand their body and <a href=\"http:\/\/www.bettermovement.org\/coordination\/\" target=\"_blank\" class=\"\">increases co-ordination<\/a>. Being upside down during hand stands or inverted hangs or back lever progressions often really disorientate people when they first try them! But after practicing these types of movements, <span class=\"bold_text\">you start to learn where your body and limbs are in space and how to start to control them<\/span> whether you are upside down, horizontal, or any other strange position you might find yourself in!<\/p><p><a href=\"http:\/\/www.brianmac.co.uk\/mobilgen.htm\" target=\"_blank\" class=\"\">Mobility and flexibility<\/a> is also another key component of calisthenics. The movements used in calisthenics not only encourage you to try to improve your mobility and flexibility, but they do so in fun and exciting ways. Rather than simply&nbsp;stretching at the start of a training session, which many clients know they need to do but often neglect that side of training, <span class=\"bold_text\">calisthenics builds mobility training into the workout itself<\/span>.<\/p><h2 class=\"\"><strong>Beginner Calisthenics Exercises<\/strong><\/h2><p>Before we give you our top 5 beginner calisthenics exercises we will just go through 3 foundation principles that you can apply to any of the exercises.&nbsp;<\/p><h3 class=\"italic_text\"><strong><em><span class=\"italic_text\">#1. Core Principles<\/span><\/em><\/strong><\/h3><p>The core is the foundation and centre of all your calisthenics strength. It\u2019s important to remember that we are not just taking about abs or six packs. I<span class=\"bold_text\">t\u2019s about being about to maintain a neutral spine and control of your pelvis<\/span>. Ensuring clients engage both the lower abdominals as well as the glutes, by imaging they\u2019re trying to \u201ccrack a walnut between your butt cheeks!\u201d<\/p><div class=\"thrv_wrapper thrv_tw_qs tve_clearfix\" data-tve-style=\"1\" data-url=\"https:\/\/twitter.com\/intent\/tweet\" data-via=\"Total_Coaching\" data-use_custom_url=\"0\">\n<div class=\"thrv_tw_qs_container\">\n<div class=\"thrv_tw_quote\">\n<p>Strong glutes = a strong core. Think of cracking a walnut between your butt cheeks<\/p>\n<\/div>\n<div class=\"thrv_tw_qs_button tve_p_right\">\n<span>\n<i><\/i>\n<span class=\"thrv_tw_qs_button_text\">Click to Tweet<\/span>\n<\/span>\n<\/div>\n<\/div>\n<\/div><p>The core and glutes working together is key for all of calisthenics. So when you do any pushing and pulling movements make sure you keep the core principles in mind too - <span class=\"bold_text\">nothing works in isolation in calisthenics, you need to link the whole body together<\/span>.<\/p><h3 class=\"\"><strong><em>#2. Pushing Principles<\/em><\/strong><\/h3><p>Correct engagement of the shoulder is critical. The shoulders have to do a fair amount of working in any calisthenics movement, so making sure you look after them with correct pushing techniques is critical. Ensuring you <span class=\"bold_text\">\u2018set\u2019 the shoulders at the start of a movement by trying to imagine you\u2019re \u201cpinching a&nbsp;coin between your shoulder blades\u201d<\/span> is a great way to get clients to start in the perfect position. The strength comes in being able to maintain that during pushing movements!<\/p><h3 class=\"\"><strong><em>#3. Pulling Principles<\/em><\/strong><\/h3><p>The concept in pulling movements is similar to pushing movements in that we want the shoulder in the correct \u2018set\u2019 position. The main difference being that hanging is a much more active position than the start of pushing movements. <\/p><div class=\"thrv_wrapper thrv_custom_html_shortcode\"><div id=\"fb-root\"><\/div><code class=\"tve_js_placeholder\">[tcb-script](function(d, s, id) {  var js, fjs = d.getElementsByTagName(s)[0];  if (d.getElementById(id)) return;  js = d.createElement(s); js.id = id;  js.src = \"\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&amp;version=v2.3\";  fjs.parentNode.insertBefore(js, fjs);}(document, 'script', 'facebook-jssdk'));[\/tcb-script]<\/code><div class=\"fb-post\" data-href=\"https:\/\/www.facebook.com\/OfficialTestosteroneNation\/posts\/10153768200451117\" data-width=\"500\"><div class=\"fb-xfbml-parse-ignore\"><blockquote cite=\"https:\/\/www.facebook.com\/OfficialTestosteroneNation\/posts\/10153768200451117\"><p>Muscle-Upsby Al KavadloBench presses? Chin-ups? Push presses? Those are all great, but this gymnastics staple is worth...<\/p>Posted by <a href=\"https:\/\/www.facebook.com\/OfficialTestosteroneNation\/\">Testosterone Nation<\/a> on&nbsp;<a href=\"https:\/\/www.facebook.com\/OfficialTestosteroneNation\/posts\/10153768200451117\">Friday, February 26, 2016<\/a><\/blockquote><\/div><\/div><\/div><p>You want the shoulder to be actively \u2018set\u2019 into the socket with some degree of external rotation. This can be effectively done by asking clients to \u201csnap the bar\u201d with the hands, which creates external rotation. Then try to <span class=\"bold_text\">raise the torso out of what we call a \u2018dead hang\u2019 position<\/span> into an <a href=\"https:\/\/gymjones.com\/knowledge\/18436-how-do-you-define-an-active-shoulder-position-at-the-bottom-of-a-pull-up\" target=\"_blank\" class=\"\">active hang position<\/a> by squeezing the shoulder blades together and downwards. <\/p><p>The same \u201csqueeze a&nbsp;coin between the shoulder blades\u201d cue works well here as with the pushing \u2018set\u2019 position.<\/p><h2 class=\"\"><strong>Top 5 Beginners Calisthenics Exercises<\/strong><\/h2><p>1. <strong>Deadbug or Hollow Rock<\/strong> \u2013 This move requires simultaneous recruitment of glutes and deep core musculature is key to maintaining a \u2018hollow\u2019 or neutral spine position.<\/p><div class=\"thrv_responsive_video thrv_wrapper rv_style_lifted_style2\" data-overlay=\"0\" data-type=\"youtube\" data-embed_type=\"inline\" data-url=\"https:\/\/www.youtube.com\/watch?v=CEMqETRl_fY\" data-embeded-url=\"https:\/\/www.youtube.com\/embed\/CEMqETRl_fY\" data-autoplay=\"0\" data-rel=\"0\" data-modestbranding=\"1\" data-controls=\"1\" data-showinfo=\"0\" style=\"margin-bottom: 40px !important; margin-top: 10px !important;\">\n<div class=\"tve_responsive_video_container\" style=\"display: block;\">\n<div class=\"video_overlay\"><\/div>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/CEMqETRl_fY?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\" frameborder=\"0\" allowfullscreen=\"\" style=\"display: block;\" data-src=\"https:\/\/www.youtube.com\/embed\/CEMqETRl_fY?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\"><\/iframe>\n<\/div>\n<\/div><p>2. <strong>Walkouts<\/strong> \u2013 These are great for developing shoulder stability and strength, along with the core strength needed for more complex calisthenics movements like Levers and Human Flags.<\/p><div class=\"thrv_responsive_video thrv_wrapper rv_style_lifted_style2\" data-overlay=\"0\" data-type=\"youtube\" data-embed_type=\"inline\" data-url=\"https:\/\/www.youtube.com\/watch?v=fQxNVHL4bAk\" data-embeded-url=\"https:\/\/www.youtube.com\/embed\/fQxNVHL4bAk\" data-autoplay=\"0\" data-rel=\"0\" data-modestbranding=\"1\" data-controls=\"1\" data-showinfo=\"0\" style=\"margin-bottom: 40px !important; margin-top: 10px !important;\">\n<div class=\"tve_responsive_video_container\" style=\"display: block;\">\n<div class=\"video_overlay\"><\/div>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/fQxNVHL4bAk?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\" frameborder=\"0\" allowfullscreen=\"\" style=\"display: block;\" data-src=\"https:\/\/www.youtube.com\/embed\/fQxNVHL4bAk?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\"><\/iframe>\n<\/div>\n<\/div><p>3. <strong>Push Up Plus<\/strong> \u2013 This is an additional step to the traditional push up to help recruit serratus anterior, a key player in stabilising the shoulder in calisthenics movements.&nbsp;<\/p><div class=\"thrv_responsive_video thrv_wrapper rv_style_lifted_style2\" data-overlay=\"0\" data-type=\"youtube\" data-embed_type=\"inline\" data-url=\"https:\/\/www.youtube.com\/watch?v=62mAIzn6LIc\" data-embeded-url=\"https:\/\/www.youtube.com\/embed\/62mAIzn6LIc\" data-autoplay=\"0\" data-rel=\"0\" data-modestbranding=\"1\" data-controls=\"1\" data-showinfo=\"0\" style=\"margin-bottom: 40px !important; margin-top: 10px !important;\">\n<div class=\"tve_responsive_video_container\" style=\"display: block;\">\n<div class=\"video_overlay\"><\/div>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/62mAIzn6LIc?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\" frameborder=\"0\" allowfullscreen=\"\" style=\"display: block;\" data-src=\"https:\/\/www.youtube.com\/embed\/62mAIzn6LIc?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\"><\/iframe>\n<\/div>\n<\/div><p>4. <strong>Frog Stand<\/strong> \u2013 Here is the starting point of your hand-balancing journey, which is great for finger and hand control as well as shoulder strength and stability.<\/p><div class=\"thrv_responsive_video thrv_wrapper rv_style_lifted_style2\" data-overlay=\"0\" data-type=\"youtube\" data-embed_type=\"inline\" data-url=\"https:\/\/www.youtube.com\/watch?v=fAg1ZlngaMo\" data-embeded-url=\"https:\/\/www.youtube.com\/embed\/fAg1ZlngaMo\" data-autoplay=\"0\" data-rel=\"0\" data-modestbranding=\"1\" data-controls=\"1\" data-showinfo=\"0\" style=\"margin-bottom: 40px !important; margin-top: 10px !important;\">\n<div class=\"tve_responsive_video_container\" style=\"display: block;\">\n<div class=\"video_overlay\"><\/div>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/fAg1ZlngaMo?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\" frameborder=\"0\" allowfullscreen=\"\" style=\"display: block;\" data-src=\"https:\/\/www.youtube.com\/embed\/fAg1ZlngaMo?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\"><\/iframe>\n<\/div>\n<\/div><p>5. <strong>Skin the Cat<\/strong> \u2013 This is your first step towards a Back Lever and defying gravity in the long run. It requires good shoulder range of motion to get into this seemingly compromising position. But do not fear, you\u2019ll be safe\u2026 just don\u2019t let go of the rings!<\/p><div class=\"thrv_responsive_video thrv_wrapper rv_style_lifted_style2\" data-overlay=\"0\" data-type=\"youtube\" data-embed_type=\"inline\" data-url=\"https:\/\/www.youtube.com\/watch?v=0g6tVBdfsUw\" data-embeded-url=\"https:\/\/www.youtube.com\/embed\/0g6tVBdfsUw\" data-autoplay=\"0\" data-rel=\"0\" data-modestbranding=\"1\" data-controls=\"1\" data-showinfo=\"0\" style=\"margin-bottom: 40px !important; margin-top: 10px !important;\">\n<div class=\"tve_responsive_video_container\" style=\"display: block;\">\n<div class=\"video_overlay\"><\/div>\n<iframe src=\"https:\/\/www.youtube.com\/embed\/0g6tVBdfsUw?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\" frameborder=\"0\" allowfullscreen=\"\" style=\"display: block;\" data-src=\"https:\/\/www.youtube.com\/embed\/0g6tVBdfsUw?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=0&amp;fs=1&amp;wmode=transparent\"><\/iframe>\n<\/div>\n<\/div><p>Want more tutorials? Here is a <a href=\"http:\/\/schoolofcalisthenics.com\/product\/beginners-guide-to-calisthenics-ebook\/\" target=\"_blank\" class=\"\">Beginners Guide to Calisthenics<\/a>,&nbsp;which contains each of these exercises plus 10 more beginner calisthenics exercises, explained and coached fully through video tutorials.<\/p><\/div>","tve_custom_css":"","tve_user_custom_css":"","tve_globals":{"e":"1","font_cls":[]},"tcb2_ready":0,"tcb_editor_enabled":0,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[73],"tags":[],"_links":{"self":[{"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/posts\/909"}],"collection":[{"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/comments?post=909"}],"version-history":[{"count":25,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/posts\/909\/revisions"}],"predecessor-version":[{"id":942,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/posts\/909\/revisions\/942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/media\/931"}],"wp:attachment":[{"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/media?parent=909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/categories?post=909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.totalcoaching.com\/blog\/wp-json\/wp\/v2\/tags?post=909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}