Unlock Advanced Calisthenics At Home: 3 Key Exercises Every Beginner Needs

Unlock Advanced Calisthenics At Home: 3 Key Exercises Every Beginner Needs

One fundamental factor behind Rad's notable progress in January, compared to mine, was his strategic use of a home gym and calisthenics to enhance strength and cultivate lean muscle. 

While I faced hurdles juggling dad responsibilities that hindered my gym attendance, Rad's setup allowed him the flexibility to maintain his workout regimen without interruption, even with his son home for the school holidays.

This underscores a crucial lesson: the significance of consistency in achieving fitness goals. It also highlights an invaluable advantage of calisthenics—it frees you from the dependence on costly gym equipment, and reduces lifestyle friction.

Calisthenics, the practice of leveraging body weight for resistance, is a gateway to extraordinary strength and flexibility. Yet, reaching a plateau after mastering foundational exercises like dips and pull-ups is common. For those eager to elevate their capabilities, venturing into more advanced exercises becomes imperative.

In the latest YouTube video, "Top 3 Calisthenics Exercises For Beginners," we explore three foundational exercises that are game-changers for anyone looking to progress in their calisthenics journey.

These exercises are not just about building muscle; they're about enhancing your technique, control, and the ability to perform more complex movements such as handstands and levers. Here's a closer look at each exercise and how it can transform your calisthenics practice.

  1. Bent Arm Strength Training

The journey into advanced calisthenics begins with building a solid foundation of strength, and bent arm strength training is crucial in this process. This method focuses on exercises that keep the arms bent, like rows and push-ups, which are pivotal for developing the muscle groups essential for more intricate calisthenics skills. Incorporating bent arm strength training into your routine ensures a balanced development of power, setting the stage for successful skill progression.

  1. Scapular Push-Up

Scapular strength and mobility are often overlooked aspects of calisthenics that can make or break your progress. The scapular push-up targets the scapulae, or shoulder blades, a critical area that supports upper body exercises. By strengthening the scapular muscles, you'll improve your posture, stability, and capacity for movements that require significant shoulder engagement. This exercise is a stepping stone to mastering handstands and enhancing overall upper body control.

  1. Arch Scapular Pull-In

Complementing the scapular push-up, the arch scapular pull-in focuses on the retraction and protraction of the shoulder blades but from a pulling perspective. This exercise is vital for developing the back muscles and improving the grip strength necessary for advanced calisthenics moves like the pull-up and muscle-up. The arch scapular pull-in lays the groundwork for a strong, well-rounded upper body capable of complex calisthenics skills.

  1. Pistol Squat

While upper body strength is crucial, calisthenics requires a holistic approach to fitness, making lower body training indispensable. The pistol squat is an advanced one-legged squat that challenges your balance, flexibility, and leg strength. Mastering the pistol squat not only enhances your lower body power but also improves your overall body control and stability, essential components of advanced calisthenics.

By integrating these exercises into your training regimen, you'll build the necessary strength foundation while also enhancing your technique for more advanced calisthenics movements. Each exercise offers a unique set of benefits that contribute to a comprehensive strength and skill set.

For detailed demonstrations and tips on how to effectively incorporate these exercises into your routine, watch the full video "Top 3 Calisthenics Exercises For Beginners." You'll learn how to apply these exercises and progressively overload your training for optimal results. Subscribe to the channel for more insights and tips on advancing your calisthenics training.

Elevating your calisthenics skills requires dedication, patience, and the right training strategies. With these three exercises, you're not just working towards individual skills but building a foundation that will support your calisthenics journey as you progress to more challenging levels. Start incorporating them into your routine today and unlock your full potential in calisthenics.

👉Click here to watch the workout follow along video on Youtube

You’ll notice these primaries incorporate the key principles of UMS, where we use opposing movement patterns to increase the efficiency and effectiveness of the workout. 

Plus, we develop strength and flexibility by training upper and lower body in the same workout, thereby hacking the nervous system to amplify the effectiveness of the stretches.

Remember, stretching once your nervous system is fatigued delays the natural inhibitors that would otherwise kick in immediately and reduce the amount you can stretch.

This principle is one of the key secrets to how we deliver such good results for our members in the UMS Tribe!

Watch the video and follow along with Rad. You'll see how incredibly effective these exercises are when grouped together.

And if you enjoy this type of workout and want more, consider joining our UMS-Tribe Membership. It’s an online coaching app where Rad himself will be your coach. 

You'll get access to a community of like-minded individuals. Plus, personalized guidance and programming from Rad and the Unity Gym coaching team. It’s a fantastic way to take your fitness to the next level.

Remember, Rad Burmeister’s home workout video is an excellent way to build strength and flexibility. But, it’s a workout designed for him, with his needs and goals in mind. 

If you’d like us to do the same for you, join our UMS-Tribe Membership for ongoing support and coaching. As a valued subscriber of our Youtube Channel and blog, your first 30-days are on us!

👉 Click here for a FREE trial of the UMS Tribe Membership

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Explore Our Incredible UMS

The world's only movement system that balances strength, flexibility & fitness in programmatically structured, efficient 1-hour workouts.