Master Deep Squats: Essential Tips for Your Calisthenics Leg Workout

Struggling to achieve a deep squat with a narrow or shoulder-width stance? You're not alone.

I do too!

Narrow deep squatting presents unique challenges that can be frustrating, especially when it feels like your body isn’t cooperating. But with the right approach, you can improve your squatting depth and overall technique.

Here’s how to tackle the key factors that might be limiting your squat depth, along with tips to incorporate into your calisthenics leg workout.

Understanding the Challenges of a Deep Squat

When it comes to squatting, several factors can limit your ability to reach a full range of motion. Let’s break down these factors so you can better understand where your limitations might be coming from.

1. Your Height and Limb Proportions

One of the most significant factors affecting your squat depth is your height and the proportion of your limbs relative to your torso. If you're tall with long femurs, y...

The Only Way to Lose Fat: My Complete Guide to Effective Fat Loss.

In today’s world, information about fat loss is everywhere.

From "the best workout to burn fat" to "the ultimate fat-loss diet," the internet is flooded with advice, much of which is contradictory or outright misleading. You’ve likely come across claims that you don’t need to do cardio, that it’s bad for your knees, or that simply walking 10,000 steps a day will melt the fat away.

The truth? These advices are bullsh*t.

If you’re serious about losing fat, there’s really only one effective way to do it.

This approach is straightforward and revolves around three key elements: maintaining a daily calorie deficit, boosting your metabolism, and pushing yourself harder in your workouts.

Let’s break down each of these components so you can understand how to incorporate them into your calisthenics workout plan and achieve lasting results.

1. Maintain a Calorie Deficit

The most critical aspect of fat loss is being in a ca...

Boost Your Pull-Up Strength with Assisted One-Arm Pull-Ups

Increasing your pull-up strength is a key component of any effective calisthenics workout plan.

One of the most challenging and rewarding exercises to master is the one-arm pull-up. It not only builds immense upper body strength but also improves grip and coordination.

If you're looking to elevate your pull-up game, incorporating assisted one-arm pull-ups into your routine is a great way to progress towards this advanced move.

Why Focus on One-Arm Pull-Ups?

The one-arm pull-up is a pinnacle of calisthenics training. It requires significant strength, stability, and technique, making it a coveted skill among calisthenics enthusiasts.

However, jumping straight into one-arm pull-ups without proper preparation can lead to frustration and potential injury. That’s where assisted one-arm pull-ups come in—they allow you to gradually build the necessary strength and control in a safe and effective manner.

The Technique: Finger-Ass...

The 7 Golden Rules of Calisthenics for Beginners

Fitness is simple, and calisthenics is in the center.

Then there is everything else: training method, nutrition, sleep, and even lifestyle!

With calisthenics, you rely on your own body to build strength, endurance, flexibility, and coordination.

Here are my 7 golden rules to help you embark on your calisthenics journey.

Calisthenics: What Is It Really?

Calisthenics is about embracing your own body’s potential without relying on complicated machines. This form of exercise focuses on fundamental movements like pulling and pushing, which can be progressively intensified.

It's accessible and appealing to everyone, regardless of fitness level.

Calisthenics emphasizes movement quality and skill acquisition rather than just aesthetics. Whether it's mastering a muscle-up or holding a handstand, the goal is to see tangible improvements week by week.

1. How to Train Calisthenics

Always work on foundational movements, regardless of your lev...

Unlock Your First Muscle Up: Essential Calisthenics Course for Success

The muscle up is one of the most iconic movements in calisthenics and has put calisthenics on the fitness map.

Despite being very hard to achieve, it has become mainstream on social media, and everyone wants to do it!

Think about it: how many of your friends and family can do a muscle up?

The secret is to break down the movement into different sections and train them until you feel comfortable with each part.

In this blog post, I’ll break down how to master the muscle up with a detailed calisthenics workout plan and tips from my calisthenics course.

Understanding the Muscle Up

The secret to mastering the muscle up is breaking down the movement into different sections and training them until you feel confident with each move. Let’s dive into the phases of the muscle up and the specific exercises to help you conquer each phase.

1. The Take-Off Phase

The muscle up pull is a “circular pulling movement”, similar to r...

Overcoming the Overwhelm: Your First Steps in Calisthenics

Starting a new fitness journey can be intimidating.

There’s a lot of information everywhere, and it can be overwhelming to know where to start.

Let's address some common fears and doubts that beginners often face when starting calisthenics.

Fear of Failure

It's natural to worry about not being able to do the exercises or see results. Remember, everyone starts somewhere. Calisthenics is about progression, not perfection. Focus on mastering the basics before moving on to more advanced moves. Celebrate small wins and don't be afraid to modify exercises to suit your fitness level.

Lack of Time

Finding time to exercise can be challenging, especially with busy schedules. However, the beauty of calisthenics is that it's adaptable. You can create quick and effective workouts that fit into your daily routine. Even short bursts of exercise can make a difference. Remember, consistency is key.

Lack of Equipment

One of the biggest ...

Why You Need to Have Sports in Your Life

Let’s face it: the usual grind of training for muscle growth and losing fat can get pretty boring.

Sure, it’s exciting at first, but after a while, the thrill fades, and you’re left dragging yourself to the gym. Only pro-bodybuilders have the relentless drive to stick with it for decades, and unless you're following their exact regimen, you won't look like them. And even then, it might not work as well, at all!

So, what's the solution to keep your fitness journey exciting and purposeful?

Sports and activities like calisthenics!

Here's why you need to shake things up and how to start calisthenics to keep your workouts fun and fulfilling.

The Same Old Fitness Routine: A Recipe for Boredom

Let’s be honest: working out just to get bigger muscles or a more shredded physique gets old. The truth is, unless you’re on a strict diet, hitting the gym like a maniac, and  taking some “extra help,” you’re not going to look like those professional bodyb...

Relieve Lower Back Pain with This Simple Technique

Are you experiencing tightness or pain in your lower back?

Do you find yourself constantly stretching to alleviate the discomfort, only to find that it doesn't really work?

If so, there's a better solution: acupressure.

This pressure point release technique is far superior to stretching when it comes to tension release, especially in the lower back.

Understanding Lower Back Pain

Lower back pain is often associated with overly tense and contracted hip flexor muscles. By applying pressure to these areas for long enough, you can experience an intense release in your lower abdomen and lower back. These areas are connected, and relieving tension in one can significantly alleviate pain in the other.

Simple Steps to Relieve Lower Back Pain

Here's a straightforward way to get rid of lower back pain after a tough training session or a long day sitting at the office. You can use any available bar, such as a pull-up bar, dips bar, or smit...

Start Calisthenics Today: Your Complete Beginner's Plan

Embarking on a fitness journey can be confusing, especially if you're starting from scratch.

But don’t worry! Calisthenics, the art of using your own bodyweight for resistance, is a great starting point for anyone looking to improve their strength, flexibility, and overall fitness.

You can start right here, right now!

If you don’t have any equipment at all, start with push ups, squats or core training. Continue reading for more details on the workouts!

Now let's dive into calisthenics and discover how you can transform your body and life.

Why Calisthenics?

Calisthenics is more than just a workout; it's a lifestyle.

Here's why it's perfect for beginners:

• Accessibility: No gym membership or fancy equipment needed. You can train anywhere, anytime.
• Full-Body Fitness: Calisthenics targets multiple muscle groups simultaneously, leading to balanced development.
• Injury Prevention: Focusing on proper form and progression helps
...

How to Lose Belly Fat with Calisthenics for Overweight Beginners

The internet bombards us with "lose belly fat fast!" promises, but the truth is, spot reduction is a myth.

You can't choose where your body sheds fat.

However, there's a powerful solution: building overall strength and losing body fat through a sustainable approach. This guide specifically addresses calisthenics for overweight beginners, empowering you to transform your physique and health.

1. Unveiling the Calorie Game:

You've likely heard it before, but it's crucial: create a calorie deficit. This simply means consuming fewer calories than your body burns daily.

Calculating Your Baseline:

To determine your calorie needs, let's calculate your Basal Metabolic Rate (BMR) – the minimum calories your body burns just to function.

• BMR for Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• BMR for Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Example Calculation: Let's say I am...