Calisthenics as a buzzword has cycled in and out of fitness culture for over 40 years, even though every strength training routine includes calisthenic movements. This article explores what calisthenics is, its history, and ways to incorporate more of these movements into your strength training routine.
What is Calisthenics?
Calisthenics is a strength training method that uses body weight as resistance to perform compound, multi-joint movements with minimal or no equipment, emphasizing fluid, natural motion and coordination. Some calisthenics exercises that rely solely on body weight fall under the broader category of bodyweight training. These movements include push-ups, pull-ups, planks, and isometric holds. However, calisthenics also utilizes tools like rings, bars, and parallel bars to make resistance from bodyweight increasingly challenging. Calisthenics is the main form of strength training gymnasts use, but gymnastics is its own sport, as flips tumbles are not calisthenics.
The History of Calisthenics
Calisthenics is the oldest form of strength training. It was originally utilized by yogis in 1700 BC india. Historians believe that yoga postures incorporated calisthenics to not only prepare the body for meditation, but potentially prepare warriors for battle (hence warrior postures). Today, Calisthenics show up in Ashtanga, Anusara, and Vinyasa yoga practices that incorporate fluid movement. In 400 BC, the Spartains of Ancient Greece utilized calisthenics to increase strength and stamina for warfare.
How Calisthenics Works
Calisthenics builds strength by manipulating gravity and your body’s position with an emphasis on multi-joint, compound movements that work multiple muscle groups at once. Most calisthenics movements mimic natural, everyday motions, which improves functional strength, coordination, and stability. In turn Calisthenics improves proprioception, balance, and prevents injuries. Some advanced calisthenic movements include pistol squats, planche work, and lever work. If these are movements you’re training towards, you can utilize progressive overload through changing leverage, adding isometric holds, and progressing to more advanced variations to get you there.
Benefits of Calisthenics
Calisthenics can be utilized by all ages and ability levels. Since most calisthenics movements require no equipment, they are the most accessible way to build strength. If you’re a beginner in strength training, you might even notice that a large amount of your program includes calisthenics, which allows you to gain the coordination, balance and stability required for heavier lifting down the line. Calisthenics facilitates greater tendon and ligament strength, greater stability, improved body awareness, coordination, joint health, balance and flow. Because of these benefits, calisthenics is cited as an effective injury prevention strategy for overuse injuries.
Common Calisthenics Workout Plan
A great way to add calisthenics to a workout plan is to train towards a more advanced calisthenic movement relative to where you are at. These movements can include pull-ups (mastering pull-ups), handstands, planches, and lever work. You’ll notice strength increases in other areas of your training as well. For example, incorporating shoulder workouts and other movements when training towards a handstand can increase your bench press, pull-up, and deadlift strength. Working towards a pull-up incorporates grip strength exercises. Powerlifters and Olympic lifters can benefit from using calisthenics as accessory work in the off season.
Scroll down to see common and advanced calisthenic movements to add to your routine.
Is Calisthenics Right for You?
The average person can get amazing results with bodyweight training and calisthenics, which are both accessible and effective. In fact, if you’re short on time and tools, Calisthenics are ideal movements to increase strength. If you start using these movements in your training, you’ll notice strength gains, increased stability in other movements, improvements to time under tension, and the list goes on. Not to mention, adding movements like handstands and lever work adds an element of fun to a routine.
If you’re looking for a bodyweight program that incorporates calisthenics and bodyweight training, check out our 12-week program, Bodyweight Basics. This foundational program is designed to build strength and movement proficiency before progressing to our follow-up program, Bodyweight Plus, which takes body weight training to the next level. You can find both programs along with our Stronger Program and membership program, Bend Don’t Break, using this link: https://barpathfitness.com/programs/
Want to learn more about calisthenics and bodyweight training? Listen to episode 219 of the Stronger Than Your Boyfriend Podcast: Calisthenics
General Calisthenics Movements to Add to Your Workout Routine
Split Squats
Single Leg Toe Touches
Pistol Box Squats
Pistol Squat Progressions
Push-ups
Pull-ups
Planks
Advances Calisthenics Movements
Planche Work: Start with Planche Push-ups
Banded Planche Holds
Banded Tuck Planche Push-ups
Piked Handstand Holds
Chest to Wall Handstand Holds
Weighted Chin-up
Tuck Levers
Pistol Squats/Pistol Eccentrics/Pistol Holds at Bottom
Shrimp Squats
Sissy Squats
Handstand Variations