Become An Expert at Pull Ups!

Do pull ups. All day, everyday. For the rest of your life.

It doesn't mean you have to do the same workout everyday. But the back is very often over looked and under trained!

So practice pulling in all forms and shapes as much as you can. 

Lifting your body off the ground and the ease at which you do it, is one of the best fitness and strength test out there.

I have seen many great pro athletes struggling with pull ups. 

My point is that this is a hard skill for just EVERYBODY. 

That doesn't mean dont' do it. This means train more and get good at it!

Become a Pull up expert!

Here is how:

• If you are starting your calisthenics journey, use easier variations such as Australian row, pull ups with band assistance or high bar shrug pull ups.
• If you are progressing into more advanced variations, add more reps, use harder moves such as typewriter pull ups. Use pyramid and ladder training to apply progressive overload.
• If you are already around 12-15...

Train Your Abs Like Bruce Lee!

The dragon flag is the first cool looking calisthenics movement I practiced. 

It was made popular by Bruce Lee, and builds amazing core strength.

It’s the best movement to train for the front lever. 

You need to use your full body including core, lats, arms and legs to keep your feet off the ground. Also engage your lower back!

Here are some detailed pointers:

• The goal is to lay on your shoulders and hold your legs in front of you. Avoid the common mistake of putting to much pressure on your neck. There should no pressure at all there. The weight is on the shoulder blades
• From there lift your feet up at a 45 degree angle and hold your legs straight in the air. 
• If you can’t hold your legs straight yet, start with the tuck version of the movement where you bring your knees to your chest. From there focus on extending your knees little by little.
• If you are more advanced, then lower your feet as much as you can and hold it above the ground.
• To m...

Why You Should Flex Your Serratus Muscles!

Strong functional muscles play a major role in your overall progress, mobility and health.

A strong serratus muscle group is a key to thoracic mobility which turns into the ability to hold a proper hollow body position.

This will translate into good form in most calisthenics moves such as handstands, muscle ups, pull ups, push ups, dips, levers and more.

The muscle is divided into three named parts depending on their points of insertions: 

-the serratus anterior superior is inserted near the superior angle

-the serratus anterior intermediate is inserted along the medial border

-the serratus anterior inferior is inserted near the inferior angle.

All three parts described above pull the scapula forward around the thorax.  The muscle is an antagonist to the rhomboids. The inferior part can pull the lower end of the scapula laterally and forward and thus rotates the scapula to make elevation of the arm possible. Additionally, all three par...

Prioritize Your Back Muscles!

The most important things are often the ones you can't see.

A common illusion was set by the over marketed fitness industry, letting most people wanting big chests, big biceps and square abs. All of these are fine, besides the fact that this needs to start with a shredded back.

Back muscles are usually underrated and underworked. However they are the most important muscle chain in the upper body.

Besides all the functional benefits from having a solid back (this would require an entire bio-mechanic blog post), this muscle chain is also in charge of keeping your spine happy, which holds your skull, which contains your brain. 

Needless to explain further why a strong back matters.

Here is how to make pull ups and pulling variations a staple component of your workout routines!

How Does Calisthenics Promote Altruism and Spirituality?

Calisthenics has changed my life.

It did in such a way that it also became spiritual journey. So I thought it would be great to explore the connection between mind, body, and spirituality and how calisthenics can play a surprising major role in that aspect.

Before we dive in, let me introduce Hatem, a Frenchman who has been living in LA for the past 20 years.

This post is a recap of a conversation we had together on that topic.

He likes to think of himself as a martial artist of life, with interests in science, philosophy, and spirituality. Growing up with a French education, he noticed a tendency to neglect the body in favor of intellectual pursuits. However, he realized that this left something missing, and he started taking care of his body alongside feeding his brain.

Studying Kabbalah, which is connected to the Torah and the Talmud, opened his eyes to the similarities between various spiritualities and religions. The n...

Explosive Push Ups Calisthenics Tutorial.

Today I want to talk about one of my favorite calisthenics move: the explosive push-up. 

If you're already a push-up master, it's time to take it up a notch by jumping off the ground for part of the push ups.

Here are 4 progressive explosive push ups yo can train:

•  Clap Push-Ups: Do a push up starting in a plank position, protracting your shoulders to the max, and focus on a full range of motion. Lift your hands off the ground and clap your hands at the top of the move and control the descent. Engage your scapula by shrugging them/squeezing them together after landing on the way down to protect your elbows.
•  Chest Clap Push-Ups: These are a bit harder. It requires you to engage your core, take your hands off the ground at the top of the move and clap your hands quickly on your chest then land as soft as possible. Focus on engaging your core in a hollow body, to provide enough air time for the clap.
•  X Push-Ups: Spread your feet apart an
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Best Calisthenics Equipment For Beginners!

Here is the best calisthenics equipment for bodyweight training.

While you can start calisthenics with nothing but your body, having some cool pieces of equipment can enhance your training and make it more efficient.

•  Pull-Up Bar: A must-have is a pull-up bar. If you can't access a park or it's raining, consider getting a doorway pull-up bar. Get one that comes with pads to protect your doorway.
•  Resistance Bands: These are versatile and useful for both beginners and advanced athletes. They can assist you in pull-ups or make movements like dips and push-ups more challenging.
•  Parallettes: I recommend parallettes that elevate you off the ground, offering good range of motion. They are perfect for practicing push-ups, pike push-ups, and L-sits. They are various size and length. I recommend the small or medium size parallettes.
•  Dip Station: Composed of two bars connected to prevent wobbling, the dip station is excellent for dips, front l
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How To Target Your Lower Abs?

One of the most demanding exercise for your lower abs is the L-sit. 

The beauty of calisthenics is that you really don't need any equipment. It's great if you have rings, chairs, parallel bars, pull up bars, or parallettes.

Here is a list of the best equipment you can get to start training.

But you can also do it without anything, on the floor!

Let's dive into the details of mastering the L-sit.

•  Knee Tuck Hold with Chairs: For an easier variation, use two chairs to support your hands and focus on lifting your knees up towards your chest while keeping your arms straight. If taking both feet off the floor is too challenging, alternate lifting one foot at a time until you build enough strength to do both together. Gradually, move your feet more in front of your body to simulate the L-sit position.

Go for 5-10 sec hold x 3-5 sets. Adjust as needed.

•  Floor Leg hold: To work on leg extension and toe pointing, start with the “floor L-sit”. Get in
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3 Tips To Instantly Improve Your Pull Ups!

Do this to instantly improve your pull-ups. 

Let's get started!

•  Scapula Pull-Ups: Mastering the scapular pull-up is crucial for developing proper pull-up form. Focus on engaging your scapula, also known as your shoulder blades is CRUCIAL. To do so, hang under a pull up bar, keep your arms straight and do “mini-pulling repetitions” without bending your arms. This requires you to depress your shoulders all the way down and then pull them back up without bending your arms. Your shoulder blades should be down and squeezed together when you are at the top of the pull up, then they come up and apart as you are going down. This isolates the movement around your scapula. Keep your head up, arms straight, and emphasize the shrugging motion as you pull. Add a hold at the end of each set. This foundational exercise sets the stage for a better pull-up technique.

Go for 5-10 reps x 5 sets. Adjust as needed.

•  Isometric Hold at the Top + negative...

No Equipment Calisthenics Ab Workout for Beginners!

A beginner's guide to burning love handles.

We're going to focus on the obliques, an essential section of the core. 

Strengthening the core involves three key components: extension, compression, and twisting. Let's dive into the exercises that will specifically target twisting and oblique engagement.

•  Windshield Wipers on the Floor: This exercise is suitable for beginners and intermediates. Start by lying on the floor with your legs upright and toes pulled towards you. Maintain your pelvis titled back to ensure your back doesn't arch. Engage your glutes, connecting them to your abs, and keep your legs perpendicular to your body at a 90-degree angle. From this position, control the descent on one side and return to the starting point, then come down on the other side and repeat. Alternate sides, maintaining a straight line from your shoulders to your feet throughout the movement. Ultimately you are using your legs as a pendulum t
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