Rings Turned Out (RTO) dips are a powerful bodyweight exercise that takes the traditional dip to the next level. By rotating the rings outward during the dip, you add an element of instability that challenges your chest, shoulders, and elbow…
Ring flys are a challenging bodyweight exercise that targets the chest, shoulders, and core, helping you develop upper body strength and stability. Using gymnastic rings or TRX straps, this movement adds an extra dimension of difficulty because of the instability…
Pelican curls are an advanced calisthenics exercise designed to target the biceps, shoulders, and chest. Unlike traditional bicep curls, pelican curls require the use of gymnastic rings or TRX straps, making them a bodyweight exercise that challenges your strength, control,…
The RTO (Rings Turned Out) push-up is a powerful upper-body exercise that builds strength, stability, and control. It takes the classic push-up to a new level by adding instability with gymnastic rings and requiring more muscle engagement, particularly in the…
Pistol squats are an impressive bodyweight exercise that requires strength, balance, and flexibility. This single-leg squat challenges your lower body, particularly your quads, hamstrings, and glutes, while also engaging your core for stability. As a functional movement, pistol squats can…
“Skin the Cat” is an impressive gymnastic movement that builds strength, flexibility, and shoulder mobility. It is commonly performed on gymnastic rings or a pull-up bar, and it involves rotating your body through a full range of motion, starting in…
The one-arm push-up is an advanced exercise that tests your upper body strength, stability, and balance. It engages your chest, triceps, shoulders, and core, requiring significant power to execute properly. Mastering this move not only builds impressive strength but also…
The pseudo planche push-up is an advanced bodyweight exercise that mimics the positioning of a planche, a gymnastics move where your body is held parallel to the ground using only your hands. While the full planche requires immense strength and…
Looking to strengthen your shoulders and improve your upper body power? Pike push-ups are an excellent bodyweight exercise that targets your shoulders, upper chest, and triceps. They’re a great progression towards the more advanced handstand push-up and can be done…
Plateauing in calisthenics is a common experience, especially as you advance in your training and your body adapts to the exercises. Hitting a plateau means your progress stalls, and you stop seeing improvements in strength, hypertrophy, or skill. However, breaking…
Having a well planed training plan is a must if you want to succeed with your training, especially if you are a beginner or intermediate calisthenics trainee. Without planning your training in advance, you will be random stuff that won’t…
The Calisthenics Program by PrimalFitness is a comprehensive workout plan designed for beginners to intermediate trainees, focusing on bodyweight exercises. It includes structured routines for strength development, flexibility, and advanced calisthenics skills. With minimal equipment required, it’s both convenient and…
There are quite a few free calisthenics workouts programs out there, but most are medicore if not outright useless. That is why I have compiled a list of some of the few free calisthenics programs that is worth checking out,…
Technology offers many helpful resources and tools to help you achieve your calisthenics goals. From engaging communities to instructional YouTube channels, here are the best online tools to reach your calisthenics goals! Online Calisthenics Communities Connecting with like-minded individuals can…
Your muscles need time to rebuild and grow stronger, after working out. Without adequate sleep, this process is compromised, leading to slow progress, plateaus, and increased risk of injury. What happens if you don’t get proper sleep Sleep is a…
There are several different calisthenics styles and methods, and knowing different training methods allows you to choose the ones you find most enjoyable and rewarding to do. You may enjoy the structure and discipline of traditional strength-based calisthenics, or prefer…
Calisthenics communities provide a supportive environment where you can encourage and motivate each other. Whether it’s overcoming challenges, sticking to a routine, or pushing through plateaus, having a community behind you can make a significant difference in your progress and…
Discover the essential nutrition strategies to power your calisthenics journey! Learn how to optimize your diet to support strength and muscle building, ensuring you’re fueling your body for success! Macronutrients: Fueling your body Starting with macronutrients, which are the essential…
The journey of learning calisthenics skills is both challenging and rewarding, learning them requires significant effort and dedication. It showcases your hard work, and progress in developing strength, coordination, and body control. Here are some of the most common calisthenics…
Embarking on the quest for strength is akin to embarking on a grand adventure. While the destination—a formidable level of power—is enticing, the journey to reach it is filled with twists and turns. Fear not, for we unveil the sacred…
Calisthenics not only enhances physical fitness but also fosters a positive mindset, discipline, and a deeper connection with your body. The inclusive nature of calisthenics makes it an inviting and rewarding pursuit for everyone. Start your journey today, with this…
Strong glutes and hamstrings provide postural support, enhance hip stability, and contribute to power and performance in activities like running and jumping. Keep reading to learn how to develop big and strong glutes and hamstrings with calisthenics exercises! Anatomy and…
A solid understanding of how to train for hypertrophy is essential if you want to avoid wasting time, whether you’re looking to improve your skills, muscles, or strength! Mechanisms of hypertrophy Muscle hypertrophy, the increase in muscle size, is a…
Whether you’re a calisthenics enthusiast or someone looking to enhance forearm strength, incorporating these exercises into your routine can lead to improved grip strength and aesthetic forearms. Keep reading to find out how! Anatomy and function of the forearm muscles:…
Not only does big biceps look good, having strong bicep muscles is arguably one if not the most important things when it comes to training calisthenics skills. Read on to learn how to train the biceps effectively! Anatomy And Function…
Combing calisthenics and weightlifting aka. hybrid calisthenics is a great training method, here is why! Calisthenics builds upper body strength & bodyweight mastery! Calisthenics requires a focus on mastering specific movements, such as pull-ups, dips, and various upper body strength skills.…
Performing calisthenics exercises often requires a good deal of mobility, improving your flexibility will make calisthenics exercises easier, safer, and better looking. Keep reading to find out how! The different types of stretching: you need to know! Before getting into…
Designing an effective workout program isn’t rocket science, but still, there are a few important things you need to know! Step 1: Goal setting When designing a calisthenics program, it’s essential to tailor the plan to your specific goals, knowing…
Is daily calisthenics training possible without overtraining? keep reading to find out this and more about daily calisthenics training! Can you train calisthenics daily? Training calisthenics every day is possible and safe when done correctly. The best way to train…
Training calisthenics high volume/reps aka. Old school calisthenics is a great way to get a good training session with minimal equipment, but is effective for building muscle and strength? keep reading to find out! Does high rep/volume training build muscle?…
Creatine is a naturally occurring compound that is stored in the muscles in the form of phosphocreatine and is involved in the regeneration of adenosine triphosphate (ATP), the primary energy currency of cells. Creatine is found in small amounts in…
Mastering calisthenics skills provides a sense of achievement and progression. Setting and accomplishing goals, whether it’s holding a handstand or achieving a muscle-up, can be highly rewarding. What Are Calisthenics Skills? There are two categories of calisthenics skills: strength skills,…
Training arms will not only give you are more aesthetic look but also help prevent common injuries and improve your overall calisthenics performance. Discover how you can train your arms effectively with calisthenics! Anatomy and Function of the Arms: How…
Training the often-overlooked rear deltoids is crucial for balanced shoulder development, improved posture, injury prevention, and achieving an aesthetically pleasing shoulder appearance. Keep reading to find out how! Anatomy And Function Of The Rear Deltoids Before getting into the exercises…
Training the trapezius muscle improves posture, prevents shoulder rounding, enhances upper body aesthetics, and reduces the risk of strains and impingements by promoting shoulder stability. Keep reading and learn how to train the traps effectively! Anatomy And Function Of The…
Benefits Of Training The Back With Calisthenics Training the back with calisthenics provides numerous benefits. Calisthenics exercises, which utilize bodyweight movements, effectively target the back muscles without the need for weights. These exercises contribute to both functional strength and aesthetic…
When we rest, our body can recover, repair, and grow stronger, so it is important to take enough time to rest for the best results. Keep reading to learn how to get the most out of your rest days! Why…
The mind-muscle connection is essential for ensuring that the targeted muscles are doing the work during calisthenics exercises. It’s the foundation for effective muscle engagement and activation. Continue reading to learn more about the mind-muscle connection and how to improve…
What is Relative strength? Relative strength is the amount of force generated per pound of body weight. The focus is not just on how much weight one can lift (i.e. absolute strength), but rather a measure of how strong you…
The Texas Method provides a structured framework for gradual strength and skill development. By following its principles, you can ensure steady progress in your calisthenics training. What is the Texas Method? The Texas Method is a popular intermediate strength training…
Work capacity is important in calisthenics because it allows you to perform more work during your workouts and recover from it. Increasing your work capacity will improve muscle size, strength, and overall performance. Continue reading to find out how! What…
If you want to get more done in less time while still seeing good results, density training could be the answer. Density training allows you to make significant progress without putting in long hours at the gym. It allows you…
The lateral deltoid, also known as the side deltoid, is frequently overlooked by calisthenics athletes due to a lack of exercises that target this specific muscle. However, calisthenics exercises can be used to target the lateral deltoid; in this blog…
The serratus anterior muscle may not be as well-known as some of the larger muscles in the body but it is vital for shoulder health, posture, and upper-body functionality. Strengthening this muscle is especially beneficial for mastering advanced calisthenics moves…
Are you interested in learning advanced calisthenics skills like the front lever and planche, while still getting better at bent-arm movements like pull-ups and dips? Developing a strong, well-sculpted physique at the same time. The straight arm/bent arm split might…
If you train calisthenics training the rotator cuff muscles is a must, because of the unique stresses and demands placed on the shoulders during bodyweight exercises. A strong and well-conditioned rotator cuff is fundamental for mastering more challenging skills and…
Setting goals in calisthenics can be a highly effective way to stay motivated and make progress in your training. No matter what stage of your practice you are at, setting clear and attainable goals will make it easier to stay…
Nothing grabs attention like a well-developed pair of shoulders, but that’s far from the only reason you should train them. As the most mobile joint in your body, your shoulders are also the most susceptible to injury, so keeping them…
Mastering calisthenics requires not just dedication and practice but also a strategic approach to training, enter periodization – a systematic approach to training, that helps you achieve your calisthenics goals more effectively. Keep reading to learn how to use periodization…
