Whether you're a beginner or more experienced with calisthenics, we have provided various progressions for each movement, ensuring that you can unlock them regardless of your starting point. In this vlog post, we will explore five essential calisthenics skills: Tricep Dip, Pull Up, Dragon Flag, Nordic Hamstring Curl, and Sissy Squat. These exercises not only promote muscle growth but also enhance functional fitness and strengthen joints.
Tricep Dip The tricep dip primarily targets the triceps, chest, and shoulders. To perform this exercise, place your hands on parallel bars or a bench, and lower your body by bending your elbows while keeping them close to your sides. Push yourself back up to the starting position once your arms reach a 90-degree angle.
Progression for Tricep Dip:
Scapula Push Ups
Elevated Push Ups, progressing to floor push ups
Dip Support Holds
Tricep Dip Negatives
Pull Up The pull up is an excellent exercise for developing upper back strength, particularly targeting the lats and biceps. Grasp a sturdy bar with an overhand grip, and pull your body up until your chin is above the bar. Lower yourself back down slowly to the starting position.
Progression Recommendations for Pull Up:
Scapula Rows
Bodyweight Rows
Scapula Pull Ups
Pull Up Negatives
Dragon Flag The dragon flag focuses on core strength, stability, and control. Begin by lying flat on your back and holding onto a sturdy object behind your head. Lift your legs and hips off the ground, and then slowly lower them back down.
Progression Recommendations for Dragon Flag:
Hollow Body Holds (Tuck, Single Leg, Straddle, Full)
Apply the same progressions to the Dragon Flag itself (Tuck, Single Leg, Straddle, Full)
Nordic Hamstring Curl The Nordic hamstring curl is an effective exercise for strengthening the hamstrings. Kneel on the ground with a partner holding your feet down. Slowly lower your body forward while engaging your core and maintaining a straight back. Use your hamstrings to pull yourself back up.
Progression Recommendations for Nordic Hamstring Curl:
Hinges (Partial Range to Full)
Nordic Negatives (Partial Range to Full)
Sissy Squat The sissy squat targets the leg muscles. Stand with your feet shoulder-width apart and gradually lower your body down while keeping your back straight and weight on your heels. Use your leg muscles to lift yourself back up to the starting position.
Progression Recommendations for Sissy Squat:
Kneel to Hero
Reverse Nordic Curls (Partial Range to Full)
Partial Range Sissy Squats
Full Sissy Squats
By mastering these five key movements, you will not only develop stronger muscles but also improve joint strength and functional fitness. Embrace the journey and keep in mind that these exercises can serve as a foundation for more advanced skills. Strengthen your joints alongside your muscles for a well-rounded approach to bodyweight-first training.
Wishing you well, Jared
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