Essential Lower Body Calisthenics Tips
Essential Lower Body Calisthenics Workout Tips!
A few weeks ago, I posted an article about 2 essential things you can do to get a stronger body: warm up your wrists extensively, every day and constantly aim to get a strong false grip when working out.
Today we continue with a focus on 4 lower body adjustments you should make to get a stronger lower and overall body.
Let’s start with the pelvis.
The posterior pelvis tilt is of paramount importance. Let’s delve into the significance of the pelvis tilt in calisthenics training a majority of us suffer from an anterior pelvis tilt caused by excessive sitting. This tilt is often accompanied by a weak lower back, particularly the lumbar area. Prolonged periods of sitting and driving exacerbate this issue. Consequently, we must prioritize the practice of posterior pelvis tilt.
Whether you are performing pull-ups, push-ups a squat, or static holds, mastering the pelvis tilt is crucial. The objective is to learn how to control your pelvis and reverse its forward tilt. Rather than defaulting to a forward-falling position, we aim to reverse it during any exercise. Allow me to demonstrate using the hollow hold as an example.
To achieve a pelvis tilt, lay on the floor, lift your legs while contracting your lower abs, “pushing them” to the ground and tucking your rib cage in. This action straightens your back, preventing a slight arch that often hampers maintaining a straight posture. This principle applies not only to static holds but also to dynamic movements like flutter kicks. It is a technique that harmonizes with any exercise you perform.
Now, let's explore how the pelvis tilt also translates into hanging exercises. As explained in the hollow hold on the floor, the same principles apply when hanging from a bar. Initiate from a dead hang and gradually transition to a hollow position by tilting your pelvis inward. By practicing this progression, you will notice a slight curve in your body, indicating that your pelvis is engaged, ensuring proper alignment and form.
Moving on, let's discuss the importance of your lower body, specifically your feet. Many individuals mistakenly focus solely on squatting and other leg exercises to enhance lower body strength and athleticism. However, two key factors are often overlooked.
Firstly, the ability to abduct your big toe from the other toes is crucial. Strengthening your feet, particularly the big toe, significantly contributes to overall strength in all your endeavors. Make it a priority to develop strong feet by spreading out your toes, paying special attention to the big toe.
Secondly, ankle flexion plays a vital role. Flexing your ankle forward is a challenge for many, but mastering this movement leads to significant strength gains. Find a wall, place your foot on the floor a few inches away from it, and slowly flex your knee forward until your knee reaches the wall. Mark a 3-5 second pause there and repeat for 5-10 repetitions. Do 3-5 sets per ankle. If you feel like it’s too easy, then step back a tiny bit to make the exercise challenging.
Keep your heel grounded and maintain a pelvis tilt throughout (don't arch your back while flexing your knee forward). Consistent practice of this exercise will yield great results. Gradually increase the difficulty as it becomes easier.
Incorporating these tips will greatly enhance your strength and performance.
Focus on developing strong wrists and a solid grip. Practice maintaining a pelvis tilt throughout both dynamic and static exercises. Pay attention to your feet, ensuring toe abduction and ankle flexion.
Implement these principles consistently, and you will experience tremendous progress!
