How to Start Calisthenics: 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...

How To Get Rid Of Your Weak Shoulders With Calisthenics

Push-ups are a staple exercise for building upper body strength.

But did you know that limited shoulder mobility can hinder your progress?

This blog post dives into three calisthenics exercises designed to target your shoulders and chest, while simultaneously improving your shoulder mobility.

By incorporating these drills into your calisthenics workout plan, you'll unlock a new level of push-up performance and overall upper body power.

Why Shoulder Mobility Matters for Push-Ups

The shoulder joint is one of the most complex joints in the body. It enjoys a wide range of motion, allowing for movements like reaching overhead, pushing away from your body, and rotating your arms. However, tight shoulders can restrict this range of motion, making push-ups more challenging and potentially leading to injuries.

These three exercises address different aspects of shoulder mobility and stability: scapular control, overhead mobility, and...

Stand Tall with Confidence: Transform Your Posture in 12 Weeks!

I'm excited to announce the launch of my brand new 14-Day Stand Tall with Confidence Posture Program!

This program is designed to be a game-changer for anyone looking to ditch the slouch and embrace a strong, pain-free posture.

The Power of Good Posture:

Poor posture is a major issue in today's world – hunched backs from hours at desks, rounded shoulders from looking down at phones – it all adds up. But the consequences go beyond aesthetics. Chronic pain, decreased mobility, and even hindered breathing can all be linked to poor posture.

This program is your chance to break the cycle.

Targeted Training for a Powerful You:

The Stand Tall with Confidence program takes a holistic approach, combining targeted calisthenics workouts with posture-mobility training exercises. This two-pronged attack addresses the root causes of poor posture while building strength and flexibility.

Here's what you'll experience:

• ...

Back bending will tremendously improve your overall fitness and posture.

Practicing it regularly will make your body stronger.

Here is how to get started if you haven’t done it before.

1- Wall Standing Bridge:

• Stand about one arm length away from a wall, feet a bit wider than shoulder width.
• Brace your core and lift your arms over head.
• Reach out to the wall behind you with one arm first, then once one arm is on the wall, bring the second arm to the wall as well.
• Make sure to flex your knees forward a bit as lean back and apply pressure through your lower body (feet, quads, adductors, hamstrings and glutes) to support the hold.
• Hold for 10-20 seconds and repeat for 3-5 sets.

2- Ladder step down

• Use a vertical ladder at your gym or park to progress step by step just like I am doing in the video.
• Start at a comfortable height and make your way down step by step.
• Step on your toes to ease the range of motion as you are getting lower.Push your glutes up and open your rib...

Unlock Your Legs with Calisthenics!

Your legs are what gets you places, so make sure to keep them functional for as long as you can!

Lower body mobility is a crucial health element to live a long and thriving life.

This means we have to keep our feet, toes, ankles, knees and hips very active and flexible.

Any weak link in that chain can limit your fitness progress and/or cause chronic pain at some point in time!

Weak feet and ankles are often the cause of knees and hip pain or mobility issues.

Use this 4 movement leg mobility workout to build strong and resilient joints and connective tissue:

• Partial Sissy Toe Squats (ups and downs): 30 sec x 3 sets
• Single Knee Get Up: 20 sec per leg x 3 sets
• Standing Leg compression + extensions: 30 sec per leg x 3 sets

Here is an easier routine you can use if you are a beginner or just getting start with calisthenics.

Get my full calisthenics training course and personal coaching here!

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Calisthenics Training...

Shoulders are the foundations of a healthy and functional upper body.

In other words, tight and weak shoulders with limited range of motion will always impair and limit your fitness progress.

They also impact your hip strength since they connect through your spine.

So we must move and strengthen them consistently.

Use this intermediate-advanced calisthenics workout to build bullet proof shoulders.

You can watch the video here.

Here are the details:

• Skin the cat
  2-3 full reps (back and forth) x 5 sets
• Skin the cat pike pulls
  3 x 3 sets
• Scapula adduction + abduction
  3-5 reps (mix both) x 3 sets
• Shrug push ups
  10 x 3 sets
• Back bridge
  3 x max hold

If you are a beginner and just getting started, you can start with this beginner shoulder exercise, instead of skin the cat!

Do this at least once a week!

For more, get my full calisthenics course and personal coaching here!

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Calisthenics Training FAQ’s

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What is Calisthenics...

Foot Mobility!

It's easy to ignore them.

Yet they are one, if not, the most important part of your body when it comes to basic human skills.

I am talking about your feet.

You'll notice that very few people actually spend time warming up this specific area of the body.

Here are additional movements to use a good calisthenics warm up!

Let's not forget about rotations. This is also something that everyone needs to be doing well in order to function. 

So in short, the feet and rotations are an essential part of general movement.

Taking care of them is at the top of the list when it comes to calisthenics training, as well as long term, holistic health.

So don't forget to do use these movements next time you warm up!

Get all my calisthenics workout programs and online calisthenics personal coaching here!

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Calisthenics Training FAQ’s

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What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek...

Best Push Ups For Chest and Triceps

Are you looking to hit your chest and triceps with calisthenics?

Look no further!

These are by far the best push ups you can do to get a great chest and triceps pump.

If you haven't guessed yet, I am talking about the narrow grip push ups.

Here I am doing them on a narrow wall, which also increases core engagement and balance work.

These push ups require good shoulder mobility!

Focus on form and tempo when doing them, as it's easy to lose form and the benefits that go with it!

Go for 5-10 reps x 5-10 sets. 

I recommend to hold the last rep down for 5-10 seconds on each set, to maximize your overall time under tension.

Adapt the volume and intensity as needed.

Here is how to get started with push ups if you can't do the narrow grip ones yet!

If you need more guidance overall, get all my calisthenics programs and personal coaching here!

Calisthenics offers incredible fitness freedom and results.

So let me ask you, do you fall in one of the following categories?

Are you:

• Someone who has never heard of calisthenics and wants to know more about this sport/discipline.
• Or someone who plays sports and needs a training method that increase sports performance and athleticism as well.
• Someone who had previous injuries and wants to get back on track, with a long term workout method, that is safe and efficient.
• Someone who goes to the gym and wants to switch from using machines and weights to a more natural, joint-friendly, training method.
• Someone who wants to loose body fat and grow muscle mass. 

If you answered yes to one or more question, Online Calisthenics covers all of the above.

And more.

Get started with 1-1 online calisthenics coaching here!

Is 30 Too Late for Calisthenics?

The world of fitness is mostly images of youthful vitality and boundless energy.

It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat. 

But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics. 

So, is 30 too late for calisthenics? 

Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.

I started calisthenics at 28.

Here's why age should never be a deterrent when it comes to embracing calisthenics:

1. Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30. In fact, these...