Calisthenics Training and Beyond

Overview:   Handstand push up is the best exercise for shoulders. They primarily work your anterior and lateral deltoids and the muscles in the back of your arms (your triceps). They also engage the muscles of the upper back (the trapezius). Handstand push ups also help to build strength for free handstands. A strong core and strong shoulders will help you find your balance and maintain the position more easily. Progression Choose one of the following variations which you can do 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression.  1. Incline pike push ups  Place your hands shoulder-width apart on a raised platform. Bend at the waist keeping a straight back. Your outstretched arms and torso should form a straight line. Bring your head to your hands.  2. Pike push ups. Same as above, without the platform. Make s...

Exercise Overview Plank is one of the best core exercises. You hold your body in a straight line over a period of time, the longer is the better. It sounds simple, but it is not that easy. The plank and all its variations will work your core muscles (the rectus abdominals and the obliques, as well as stabilizing deep core muscles) isometrically. It is a foundation of all good bodyweight programs, and a great introduction to static, isometric work. And like almost calisthenics exercises, it requires no equipment and can be performed just about anywhere (well, use your judgment). Plank muscle worked The progression Choose one of the following variations as a starting point and hold the position for 30 seconds. Gradually build up to a hold of one minute over time. When you can do the exercise for one minute, move on to the next variation in the progression. 1. Kneeling plank.  Performed on your knees, with thighs and spine in line. 2. Kneeling side plank.  ...

The human flag is one of the greatest body weight challenges of all time. When someone can hold a full human flag, it always attracts the attention and admiration of onlookers. In my opinion, it is the most eye-catching skills in the calisthenics world. Most people assume it’s strictly an issue of upper body strength, but there are other things to consider when training for the human flag. Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes. Achieving a full human flag begins by having a thorough understanding of these considerations. From there it’s simply a matter of practice, dedication, and patience. In this tutorial, I’ll show you what it takes to get the human flag, and take you step-by-step to ma...