What Is a Muscle Chain and How To Activate it With Calisthenics?

Today, we're going to discuss the concept of movement and muscle chains and how they relate to calisthenics.

It's crucial to understand that the body functions as a unit, where everything is interconnected. Even the simplest movement, like moving your foot, involves the coordination of various body parts, such as the hips and ribcage, not just the leg.

So, let's delve deeper into what muscle chains are. A muscle chain, also known as a kinetic chain, refers to the interrelation of the nervous, muscular, and skeletal systems, working together to produce movement. It comprises groups of body segments, connecting joints and muscles, that collaborate to perform specific movements. There are five main chains: the upper chain, lower chain, anterior chain, posterior chain, and the spiral chain, which links everything together around the body.

For instance, the spiral chain connects the left foot to the right shoulder. Other...

Transform Your Core: No-Equipment Calisthenics Workout!

Today, we're going to talk about the core. 

And more specifically calisthenics exercises that require no equipment and will get you great results!

The core is not only one of the most vital sections of our body but also the foundation for our movements. Unfortunately, it's often misunderstood, and many people struggle to see results when training their core. Today, I want to provide you with explanations on what to do and how to do it, without any equipment, at any level. 

We'll begin with dynamic standing knee raises. 

During this exercise, it's crucial to lift your knees higher than your hips. The goal is to work your core by lifting your legs as high as possible, to your chest if possible! 

Aim for 10-20 reps x 3 sets. You can adjust the sets and reps according to your fitness level, gradually increasing the intensity.

Next, we have the basic butt kickers, which are similar to the knee raises except...

My Favorite Lower Back Calisthenics Release Technique!

Have you heard of the hip flexors?

This is a muscle group that is usually underrated and tight due to excessive sitting and/or lack of stretching.

They are usually never really addressed wether in workout programs or stretching.

So here is a simple yet very effective technique to release your hip flexors.

If you do a good amount of leg, core and lever work (which you should), this will be a game changer habit.

Think about it as "hanging from your hips".

It will also relax the rest of your body, including your lower back, spine and shoulders.

Watch the video here to see the full sequence!

Go for 2 minute rounds (or however long you can hang, and work your way up).

Make sure to breathe steadily through the hold.

Usually 1 round is enough. 

Sometimes 2 rounds with 2-3 minute rest between each round.

Use it as often as needed.

Let's go!

Nicolas

Access ALL Online Calisthenics workout and coaching programs here if you...

How To Fix Your Squats With Simple Calisthenics!

Today, we're diving into an important topic: how to fix your squat form. 

The answer is proper ankle mobility!

Often, our ankles lack the flexibility we need for effective squats, which can limit our range of motion and hinder our lower body exercises. 

But don't worry! I've got some simple drills that will increase your ankle mobility and enhance your overall squatting technique.

Let's start with ankle flexions against the wall. 

Stand about an inch or two away from the wall and bend/bring your knee towards it while keeping your heel firmly planted on the floor. Connect with the wall and repeat this movement for each leg. As you progress, gradually step away from the wall, creating more tension and challenging your ankle mobility. 

Do 5-8 reps per leg and hold the last one against the wall for 5-8 seconds.

Next up, we'll perform an assisted version of the previous exercise.

Grab your ankle and heel, firmly...

Beginner Calisthenics Workout For Women!

You can do it at home or your favorite park if you have access.

This is a great workout for beginners. You don't need any equipment besides a resistance band if you have one. This routine include essential compound movements that will workout your entire body.

1. Warm Up: perform proper warm up drills to make your workout safe and more efficient. Try your best to apply proper form on each movement. If don't have a resistance band, do the band pull apart just pretending you are hold a band and creative resistance yourself.

2. Pulling and Pushing exercises: the pull and push combination will provide great training balance and work both your "front and back". If you don't have access to a low bar you can substitute the low bar pulls with doorway pull ups (scroll down the channel to check the doorway pull ups video).

3. Leg Work: we are using basic squats as it is one of the most important movement to master. It connects both upper and lower...

How To Warm Up For a Calisthenics Workout!

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...

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

6 Beginner Movements To Start 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...

5 Killer Calisthenics Leg Workouts!

Today, we're going to discuss five killer calisthenics leg exercises and how to sequence them for a great workout.

Let's dive 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 progress.

Exercise 2:...

The Most Efficient Calisthenics Training Patterns!

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 -...