Trend sport calisthenics

Make the street your gym

Do you want to push your performance in endurance or strength sports? Then try calisthenics! The challenging trend sport brings variety to your everyday training routine. Here you can read what calisthenics actually is, what benefits it has and which muscle groups it trains. You will also learn five calisthenics exercises.

The term calisthenics comes from Greek. It is made up of the terms “kalos”, Greek for “beautiful”, and “thenos”, which means “power” in German. The focus of this sport is on you moving powerfully and elegantly at the same time . But what does that mean exactly?

It's simple: With calisthenics you do both dynamic and static exercises . These can be, for example, classic muscle building exercises such as the plank, push-ups or pull-ups. But you can also bring elements from other sports into play such as...

• break dancing,
• parkour,
• Do gymnastics,
• Pole dancing or
• Yoga .

In short: Calisthenics is a varied sport . Thanks to the various exercises, you can tailor it individually to your sporting goals. That's why the trend sport is suitable for both strength and endurance athletes.

Some also call calisthenics “street workout” because you train outdoors – more precisely in so-called calisthenics parks. You can think of these training parks as playgrounds for adults . There is a scaffolding on the facility that consists of vertical and horizontal poles. These serve as wall bars, pull-up bars, parallel bars and hanging tracks.

The term “body weight exercises” is also common. Because you usually train with your body weight . You only add weights for certain variants of the trend sport - or if you want to increase the intensity of the training.

Whether with or without additional weight: With calisthenics you can strengthen all large muscle groups - including your shoulder, arm, torso, buttocks and leg muscles. You often use different muscles at the same time. The movement sequences of the exercises are often more complex than in classic bodybuilding. Exactly which muscles you strengthen and how intensively you strengthen them depends on the specific exercise. You can read more about this below.

Do you want to support your body in building muscle ? Then eat a balanced diet rich in protein. If you eat a purely plant-based diet, try the Plant Protein in the Vanilla or Chocolate Nut variety with selected plant proteins. You can quickly and easily mix the powder into a delicious shake and enjoy it before, during or after training.

Calisthenics: What are the benefits?

For you as a strength or endurance athlete, calisthenics brings a lot of positive things. For example, you train in the fresh air and get plenty of oxygen . You need oxygen so that your muscles can work more effectively. And that is just the beginning. Because calisthenics has many positive effects on your body.

Advantage 1: You strengthen your muscles

Calisthenics trains your muscles effectively. This will give you more strength quickly. At the same time, the trend sport helps your individual muscles work better together. This is due to the complex movement sequences of the dynamic exercises - which you train less during bodybuilding in the gym or when training at home with fitness equipment, for example.

Advantage 2: You improve your fitness

The dynamic calisthenics exercises increase your endurance. Your body learns to supply your muscles and heart with oxygen - even if you exercise for a long time. Studies also confirm this. The varied exercises also motivate you to stay on track in the long term. This can lead to you exercising longer and more often.

Advantage 3: You improve your posture

Your posture will improve because you will strengthen the muscles, ligaments, and tendons around your spine. This stabilizes the double S shape of the spine, which studies also confirm.

Advantage 4: You increase your coordination skills

You increase the interaction of your nerves, muscles and senses. The reason for this is the complex movement sequences of the dynamic exercises.

Advantage 5: You stretch your fascia

Fascia is connective tissue structures in the body that cover your organs and muscles. If you stretch them regularly, you will prevent feelings of tension and pain that can arise if they stick together.

Another plus of the trendy sport of calisthenics : you train when and where you want – and even for free. There is no calisthenics park in your area? A playground works too. All you need is a climbing frame. You can also get creative and do pull-ups on a wall ledge. Bench dips, on the other hand, work great on a park bench.

No matter where you train: pack a protein bar like the Cream'n Crunchy in the Peanut Caramel or Hazelnut Nougat variety for in between. This way you can supply your body with an extra portion of proteins while exercising - and these in turn help it build muscle **.

Calisthenics: What variations are there?

According to the German Calisthenics and Streetlifting Association DCSV, there are five different calisthenics variants :

• Sets & Reps,
• Endurance,
• street lifting,
• Strength Skills and
• Freestyle calisthenics.

Here you can read what makes the individual species different.

Calisthenics variant 1: Sets & Reps

The “sets and repetitions” variant is basic training – and therefore ideal for beginners. You carry out dynamic basic exercises as precisely as possible. Over time you increase the level of difficulty, i.e. the number of repetitions.

Calisthenics variant 2: Endurance

Endurance combines cardio and strength . The focus is either on the so-called Max Hold, the Max Rep or the Timecap. So it's about the maximum holding time, the most repetitions or a given time limit.

Calisthenics variant 3: Street lifting

This variant for advanced users and professionals is also called “Weighted Calisthenics”. The reason: Additional weights make dynamic and static exercises more difficult. Kettlebells, barbells, weight belts, plates or vests serve as weights.

Calisthenics variant 4: Strength Skills

For this type of calisthenics you need a lot of strength – both for the so-called “statics” and for the “dynamics”. The static exercises require you to hold a position with great effort. During the dynamic exercises you carry out particularly challenging movement sequences.

Calisthenics variant: Freestyle Calisthenics

In what is probably the most extreme form of calisthenics, you combine static-strength-based with dynamic-acrobatic exercises to form so-called “combos” – i.e. sequences of movements. You let your creativity run wild and also bring in elements from other sports such as breakdancing or parkour.

Whether you are an endurance or strength athlete, a beginner or a professional: thanks to the large selection of different exercises, calisthenics is suitable for every sports fan.

@x/image platform

 

Calisthenics exercises: How to strengthen endurance and muscles

Would you like to get a better impression of the individual types of calisthenics? Below you will learn about an exemplary exercise for each variant .

Calisthenics exercise 1: parallel bars

In addition to pull-ups and push-ups, the parallel bar support, also known as dips, is a basic exercise in calisthenics . This exercise is particularly often trained in the “Sets & Reps” variant. The reason: You start with a few repetitions and increase as soon as you have internalized the exercise and your muscles grow.

• trains: triceps, shoulder and chest muscles
• Special feature: A slightly easier variant are the so-called “bench dips”. You place your legs on a bench and support yourself with your hands on the backrest. Then you slowly push yourself up and then lower yourself back down.

That's how it works:

Find a parallel bar and stand between the two parallel bars . Place one hand on each bar and support yourself upwards. Do not stretch your arms completely, but keep your elbows slightly bent - this will protect your joints.

The best way to train your chest is to lean far forward. Lower yourself slowly - your elbows go out to the sides. Then you push yourself up again. At the beginning, pay particular attention to clean execution. Repeat the movement at least ten times. If necessary, use a resistance band. It reduces your body weight, making the exercise easier.

Do you especially want to strengthen your triceps ? Then keep your upper body as vertical as possible and only bend and straighten your elbows. This time your elbows go straight up. You direct your gaze forward. If in doubt, it's better to start with more, but easier, repetitions. This is how the technology really comes into its own.

Calisthenics exercise 2: parallel bars seat

The parallel bar sit, English: L-Sit, is a static basic exercise that athletes often do during endurance training. The focus is on the greatest possible “max hold” – i.e. on keeping the exercise for as long as possible . Your muscles are constantly tense.

• trains: triceps, shoulder, forearm, core and hip muscles
• Special feature: You can also do the exercise sitting on the floor if you can't find a parallel bar.

That's how it works

Support yourself on a parallel bar. Push your arms straight and keep them close to your body. Your elbows should point back. Pull your legs up until they are at right angles to your upper body. Important: Straighten your legs completely. Your body now forms the letter “L” – this is where the English term L-Sit comes from. Hold this position as long as possible. In the beginning this is often only a few seconds. With a little practice, you'll soon be able to do up to 30 seconds.

Calisthenics exercise 3: Squat with weights

Squats are particularly popular in street lifting . The reason: The exercise itself is quite simple, but the weights still make it challenging. You can easily decide for yourself how heavy the weights should be – tailored to your training level.

• train: back extensors, abdominal muscles, buttocks, thighs and calves
• Special feature: A weighted vest is recommended at the beginning. If you are experienced, you can also do squats with a barbell.

That's how it works

Put on the weighted vest and stand with your feet shoulder-width apart and upright . Turn your toes slightly outward and place your body weight on your heels. Push your knees forward and outward - towards the tips of your toes.

Extend your arms forward. Lower your buttocks back down - as if you wanted to sit on a bench. Go at least low enough so that your thighs are parallel to the floor. If you can, go a little deeper. Slowly push yourself back up.

If you want to take it up a notch, try Pistol Squats . These are single-leg squats. You bend one leg and stretch the other straight while you lower your body. But only do this variant with a weighted vest when you are really fit enough. This is how you prevent injuries.

Calisthenics Exercise 4: Human Flag

The human flag is the best known and most challenging statics exercise of the Calisthenics Strength Skills variant. You stand horizontally in the air like a flag . For this exercise you need a lot of strength - in every muscle in your body, no matter how small. This demanding exercise is perfect for you if you want to challenge yourself.

• Trained: all muscles, but mainly the shoulder and core muscles , as well as body tension
• Special feature: There are three gradations. Start with the so-called “tucked flag”. The legs are bent - this is easier at the beginning. If this option works well, try the “One Leg Flag”. To do this, you bend one leg and stretch the other. In the “Straddle Flag”, the most difficult level, you then stretch out both legs and hold them together.

That's how it works

Find a vertical pole. It should be non-slip and easy to grip. Stand sideways to the bar - a little less than an arm's length away. Grip the bar with both hands. Your hands are at the ideal distance when they form a roughly 90-degree angle together. For comparison: 0 degrees means you stretch your arms upwards so that they form a line with your body. At 180 degrees, your arms form a cross with your body.

Important: Both thumbs must point downwards . This means that the back of the hand on the top hand is in front of the bar, and the fingertips on the bottom hand. This means that the position is ultimately more stable and both arms work equally hard.

Gain momentum and bring your legs up . It's best to angle them at the beginning and then stretch them out parallel to the floor. Your arms are stretched. Hold this position as long as possible.

Calisthenics Exercise 5: Frogstand to Headstand

In the freestyle calisthenics variant , you creatively string together different movements . This creates combos. For example, you can start with a so-called frog stand and then switch to a headstand - and back again.

• trains: core, forearms, back extensions, shoulders – and your balance
• Special feature: You can also train the frog stand and headstand individually for a limited time, i.e. in endurance style. This way you will learn the two positions better and feel more comfortable with them.

That's how it works

Start in a deep squat . Place your hands on the floor in front of your knees with your fingers spread. As you do this, your heels will probably lift off the ground so that you are squatting on your toes. Important: The distance between your hands should be so large that your elbows touch the inside of your knees.

Shift your weight onto your hands . To do this, lean forward and roll onto your toes. First lift one foot and then add the second. Your legs are now in the air. And your knees press from the outside on the area just above the elbow.

From this frog stand , move into a headstand . Very slowly and carefully lower your head forward. Bring your skull to the ground. Then slowly stretch your feet straight up. Important: Be sure to practice the headstand on a soft mat and in front of a wall beforehand. This way you can't tip over.

Now alternate both positions several times in a row. So next, go back to the frog stand . Make sure that your feet do not touch the floor.

Freestyle calisthenics is one of the calisthenics variants that particularly challenges your endurance . So that you can last through the training until the end, eat enough carbohydrates . When you're on the go, this works particularly well with liquid gels - for example the Blackcurrant + Sodium variety. Energy***Gums in the Cherry + Sodium , Lemon + Sodium or Cola + Caffeine varieties are also a good choice. These are fruit gummies that – just like the gel – provide you with carbohydrates quickly and easily.

Calisthenics: Your new favorite sport

Whether as a nice-weather alternative to the gym or as effective cardio training: with calisthenics you can take your sporting performance to a new level. So it's best to start looking for a calisthenics park near you. And let yourself be carried away by the varied, challenging trend sport !

 

* Smart Protein: Smart mix with high protein content, no added sugar (NATURALLY CONTAINS SUGAR).

** Proteins contribute to increasing and maintaining muscle mass.

***Contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Thomas, E., Bianco, A., Mancuso, EP, Patti, A., Tabacchi, G., Messina, G., et al. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science, 25, 215-222.

Archila, LR, Bostad, W., Joyner, MJ, & Gibala, MJ (2021). Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. International journal of exercise science, 14(3), 93-100.