Calisthenics: What is it, benefits, and key exercises
Calisthenics is a fitness method that doesn't, necessarily, require the use of free weights and weight machines (although you can add weight to increase resistance, like weighted dips).
While weightlifting is performed with the help of weights, like dumbbells and weight plates, calisthenics allows athletes to perform multi-joint, compound movements with little or no equipment, using mostly body weight for resistance, making it great for physical conditioning and muscle toning.
Calisthenics dates back to Ancient Greece and was reshaped for modern times by Swiss sports educator, Phocion Heinrich Clias. His book "Calisthenics - Exercises for Beauty and Strength" was one of the first modern literary works on exercise physiology and bodyweight training.
6 Benefits of Calisthenics
Like any exercise regimen, this method also offers numerous physical and mental benefits, including physical conditioning through muscular endurance, flexibility, balance, and concentration.
1. Strength
One of the main benefits of Calisthenics is strength, with noticeable results in the first weeks of the program.
Strength is essential for executing movements with good form and to get a proper training volume.
2. Body awareness and motor coordination
Body awareness and motor coordination are enhanced since you need control over every muscle in the body, not just a specific one.
For example, the legs and abdomen are contracted when doing push-ups – the same goes for pull-ups and dips.
Consequently, your body awareness becomes more clear and concise, allowing precise control of each movement.
3. Spatial awareness
When executing movements, you mentally calculate the distance between the body, bar, ground, and any obstacles that are present. Therefore, the spatial awareness is greatly improved and positively impacts daily life.
4. Muscle Toning
Since calisthenics helps burn more calories than, for example, hypertrophy training, it enhances fat burning, which in turn, makes every muscle stand out, giving your body that ripped and toned look.
5. Convenience
You don't need to limit yourself to a physical space like a gym or a sports facility. With little to no equipment, you can get a great calisthenics workout. Door frame pull up bars and dip bars use minimum space and can be used in practically any room of the house.
6. Affordability
Requires no gym membership. All you need is your own body and the willingness to start. With these two elements, you already have what it takes to reap the benefits of calisthenics!
Main Calisthenics exercises and variations
These movements will stimulate core and upper body strength.
1. Pull-Up Bar
The pull-up is the most common among the exercises and requires a relatively simple technique. Just hold the bar with your palms facing forward, roughly at shoulder width, and lift your body as close to the bar as possible. Palms facing towards you are an easier alternative, although they engage more of your biceps.
For advanced calisthenics practitioners, the pull-up bar is used for hanging leg raises and isometric holds.
Recommended Equipment: Pull Bars & Power Tower
2. Push-Up
Another notable exercise is the push-up and all its variations, including traditional push-ups, diamond, inclined, declined etc.
Beginners can start with the traditional push-up. If it still feels challenging, you can place your knees on the ground, or start with the bottom part of the movement, with your chest touching the ground, then lifting your body.
Push-ups will strengthen the abdomen, chest, shoulders, triceps, biceps, and back. Soon your muscles will be strong enough to perform more challenging variations.
Recommended Equipment: Balance Boards & Push Bars
3. Dips / Parallel Bars
Parallel bars involve holding onto two bars, side by side, and lowering the body with legs bent or straight.
This exercise is one of the most effective for developing the shoulders, chest, and triceps. A more advanced tip is to perform isometric holds in various positions, such as:
- Dips with legs straight and hanging down, with pauses at the top or bottom of the movement.
- Dips with legs straight and hanging forward, with pauses at the top or bottom of the movement.
Recommended Equipment:
Dip Bars, Dip Belts, & Power Tower
4. Plank
Finally, the plank, one the most hated calisthenics exercise. People often complain about this exercise because time seems to freeze while doing the plank. Well, the hard truth is that movement is basic and fundamental to prepare the body for other isometrics.
Therefore, it's essential to practice the plank and of its variations, like lifting your of your legs off the ground and keep it in isometry until failure.
Recommended Equipment: Exercise Mat & Swiss Ball
