How To Warm Up For a Calisthenics Workout

online calisthenics Jun 02, 2023

Today, I want to talk to you about the importance of warming up before your calisthenics workout. 

The warm-up phase is a crucial part of your exercise routine as it prepares your body for the workout and aids in better recovery afterward. It's an essential component for avoiding injuries and making progress, so let's dive into it.

We'll be focusing on the hips/ankles, neck/shoulders, and wrists. 

By breaking it down like that, we can ensure that the warm-up is efficient and effective. So let's get started!

First, let's talk about the standing split, which is a static drill to open up your hips and engage your core. 

Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outward at a 45-degree angle. Keep your rib cage tucked in and your pelvis tilted back. Engage your core and hold this position for about one to three minutes, or as long as possible. 

Watch the calisthenics standing split warm up here!

 Next, we have...

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3 Ways To Do Chin Ups: From Beginner to Advanced Calisthenics

online calisthenics Jun 01, 2023

Hi guys, Nicolas here at Online Calisthenics.

Today, we're going to delve into the world of chin-ups.

Chin-ups are commonly used as a less demanding variation of pull-ups. 

However, there are ways to intensify them and take on a fresh challenge once you've mastered the classic chin-up. 

Let's get started.

First, you need a strong grip, just like in pull-ups. Many people make the mistake of hanging under the bar with unactivated forearms, struggling to make progress. 

Here's what you should do: 

Practice your grip strength with hanging shoulder shrugs. Add sets of classic chin ups with a band or negatives depending on your level.

  •  Keep your wrists up.
  •  Fully squeeze and engage your fist.
  •  Squeeze your pinkies and indexes.
  •  Extend your arms under the bar.
  •  Position your ears between your shoulders.
  •  Shrug your shoulders to lift yourself over the bar.

In a nutshell: keep your wrists up, maintain a strong grip with your full palm...

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6 Beginner Movements To Start Calisthenics

online calisthenics Jun 01, 2023

Hi guys, Nicolas here at Online Calisthenics.

Today, we're going to discuss the six main calisthenics movements for beginners. 

If you can't do a pull-up yet we have alternatives that you can work on and practice until you become strong enough to do them! 

Let's start with the Australian rows or inverted rows.

To perform this exercise, you'll need a low bar like a parallel bar or a pair of gymnastic rings if you don't have access to a low bar. You can also use a tree branch or any pole in the park. Ensure the bar or rings are low enough to mimic a lower bar. First and foremost, focus on your grip and grab the bar properly while keeping your wrists up. This is crucial for a proper pull-up form.

Next, you'll want to work on your body alignment. Create a hollow body position by tilting your pelvis, tucking your rib cage in, flexing your toes up, and staying on your heels. If you're unable to do this initially, you can keep your feet flat on the ground and bend your knees...

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5 Killer Calisthenics Leg Workouts

online calisthenics May 31, 2023

Hey everyone, it's Nicolas at Online Calisthenics.

Today, we're going to discuss five killer calisthenics leg exercises and how to sequence them for a great workout. Let's dive right in!

Exercise 1: Switchblades

The first exercise we'll cover is called switchblades. I highly recommend mastering this one. Start in a low lunge position, keeping your stance close. Then, explode upward, aiming for maximum height. The goal is to get some airtime, allowing you to switch your legs mid-air, resembling running in the air. Return to the starting position. Maintain strict upper body posture and engage your core. This exercise works not just your legs but your entire body. Focus on maintaining tightness in your core and back. Give it a try, aiming for three to five reps per set. Alternate legs and practice until you perfect the movement. With time, you'll be able to perform more repetitions. Including this exercise in your leg workouts will enhance your speed, an essential factor for overall...

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How To Get Bullet Proof Shoulders with Calisthenics

Uncategorized May 31, 2023

The best shoulder exercise that you are (most likely) not doing is the “Skin the cat”.

While this may look fairly easy if you have done this as a kid, the skin the cat is not as simple as it looks. 

Let’s dive into some details and how to perform it properly:

1 - Set a good semi-false grip 1-2 inches wider that shoulder width. The more narrow the harder it gets.

2 - Shrug up and “push the bar” in front of you, while tucking your legs up and under the bar

3 - Once your feet are under the bar, keep your knees tucked in as you start the descent

4 - Control the descent with your shoulders and make sure to go slow

5 - External rotate your shoulders as you start reaching the bottom of the move

6 - Keep your pelvis tilted back the whole time

7 - Hang at the bottom of the move for as long as you can, making sure to point your toes to the ground, your core tight and pelvis still tilted back

8 - Don’t forget to exhale slowly as you move and...

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6 Most Important Movements in Calisthenics

online calisthenics May 30, 2023

Hey guys, Nicolas here at Online Calisthenics!

Today, I want to discuss the essential movements you need to do to when training calisthenics. 

Lately, I've been frequently asked about the best exercises for specific muscles or how to isolate and work on certain areas like the biceps or shoulders. These questions are more common in traditional bodybuilding and weightlifting, where muscle isolation is emphasized. However, in calisthenics, we focus on full-body workouts that engage multiple muscles and develop a chain of movements rather than isolating individual muscles.

The purpose of this post is to highlight the foundational movements that everyone should master with proper form before attempting more complex and advanced exercises. These foundational calisthenics movements serve as building blocks for more challenging skills and routines in the future. I'll be discussing the main movements that you should focus on before progressing to harder exercises.


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How To Get Better At Pull Ups With Calisthenics

online calisthenics May 30, 2023

Today, we're going to discuss how to improve your pull-ups and overall calisthenics skills.

The key to enhancing your pull-up performance and overall calisthenics strength lies in developing better grip strength. Throughout this blog post I'll explain how to achieve a stronger false grip. So let's get started.

We'll begin with understanding what false gripping is. False gripping involves keeping your wrists up while pulling. Many beginners make the mistake of pulling straight from their biceps without engaging their forearm enough. It's important to remember that stronger forearms enhance all pulling and pushing exercises, as well as static holds like levers, back levers, and handstands. So, let's start with the beginner version of false grip training.

Find a bar that's not too high, like a parallel bar at hip level. Lie under the bar and keep your wrists up, activating your forearms. From this position, try to pull yourself up, using a little help from your legs. The secret to a...

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How To Start Calisthenics: Make Your Beginner Calisthenics Workout Program

online calisthenics May 26, 2023

Today, we're going to discuss how to build your own calisthenics workout routine. 

Lately, I've been asked this question quite often. 

It's crucial to know how to create a calisthenics workout plan when you have to take your health into your own hands. So, I'm here to provide you with some tips for scheduling and planning your weeks to achieve the best results, whether you're a beginner or intermediate.

But before we dive into it, I want to mention that you can download our free workout here. It's a valuable resource that includes the intermediate template we'll be discussing today, along with other helpful tools like a one-day meal plan and a monthly healthy habits schedule. Feel free to make use of these resources to build healthy habits and develop a strong body through calisthenics.

Now, let's focus on the intermediate template in this document. Keep in mind that you can always adjust it if you're a beginner. I'll explain how to do that. We'll also discuss...

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Best Calisthenics Movements To Unleash Strength and Mass Gains

online calisthenics May 25, 2023

Today, we're going to discuss four of the best movements to build strength and mass through calisthenics and bodyweight training. With just a few adjustments to your foundational movements, you can take your training to the next level and achieve incredible strength gains. Consistency is key when performing these movements, so let's dive right in.

Let's start with wide pull-ups. 

The pull-up is already a highly effective exercise for building strength, but by making a simple adjustment and widening your grip, you open up new possibilities for enhancing your strength, technique, and overall abilities. This adjustment places greater emphasis on your lat muscles, allowing them to grow and become stronger. By incorporating wide pull-ups into your routine, you'll notice improvements not only in your pull-up game but also in other exercises like muscle-ups, the human flag, handstands, and overhead presses. I highly recommend going wide on your pull-ups to take your training to the...

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Unlock the Fountain of Youth with these Calisthenics Secrets

online calisthenics May 24, 2023

Let's talk about the key to longevity and how to unleash your workout potential through calisthenics and speed training.

Today, I want to share my two all-time favorite exercises for crafting mind-blowing speed and unparalleled eye-hand coordination.

1 - Sprinting

Did you know that 75% of the population never sprints ever again after turning 30?

That’s right! It is an insane number when you realize it.

So you’d better make sure you don’t fall into that category, ever!

Sprinting will boost your cardio strength, testosterone levels and build strong resilient legs.

How to sprint properly?

When sprinting focus on the following:

  • Hitting the ground right in front of you (about one foot forward) and avoid reaching out too far in front of you.
  • Lifting your knees high on each step
  • Never hitting the ground with your heels
  • Hitting the ground hard with the front of your foot to generate as much power as possible on each step
  • Propelling/pushing yourself through your big toes...
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