You’ve probably seen videos of muscular men performing feats of strength that defy gravity in New York City. It was likely Ed Checo, a calisthenics enthusiast who founded Barstarzz. These are the same monkey bars that he learned his craft. He has a vast array of programs for bodyweight training to assist you in following his example.
We published previously Checo’s “You Have Seen the Best Method to Do More Pull Ups” and “How To Take Your Push-Up Skills From Beginner to Badass”. Chico is back with his tips and tricks for getting started in calisthenics. He also shares the five essential exercises that will help you take your bar-flying skills up a notch.
First things first
You don’t have to purchase equipment. Checo started out with just a local playground. However, having daily access to calisthenics equipment makes learning and practicing new skills much easier.
Checo says, “Today, I have two pull-up bars which go on my doorways and a pull up station in my bedroom.” “I can’t live a day without the equipment.”
Checo suggests that you invest in quality equipment if you have the money. He warns against buying cheap equipment. You’ll only get what you pay.
You don’t have to buy the equipment, but you should make sure that you have the tools you need, at least in the form of a gym membership, a park pass, or even right at your home. A pull-up bar near you allows for better practice. Practice is the key to success.
Forget about Splits
Calisthenics is a combination of exercises that make traditional bodybuilding splits almost impossible.
Checo says that chin-ups are a great way to strengthen your biceps. But they also help your back and shoulders. It’s not a bad thing but it’s something you should keep in mind while programming.
Checo suggests breaking down your training into groups of movements (e.g. push/pull) and specific areas (e.g. upper/lower, front/back). You could, for example, do push-ups and handstands on one day and then pull-ups and chin-ups on the next day.
Select a Quality Program
Everybody must start from the same place: the beginning. Repetition and progress are necessary to learn new skills.
Checo says, “A good program should first introduce you to the basics.” You must start with basic skills and then work your way up gradually.
It takes time to master advanced skills. YouTubers have been training for years. It’s not the right program if it starts you off with complicated movements such as muscle-ups or feels overwhelming.
Understanding the Basic Exercises
No matter your skill level, it is important to master the basics in order to move up. These are the five essential exercises for any calisthenics program.
1. Pull-up
The basic pull-up is difficult enough for even the most advanced. Checo breaks down the exercise into a series of variations that anyone can do. He starts with negative chin ups and moves on to Australian pull-ups. Finally, he teaches the complete chin-up, before moving on to the pull-up. Because you can turn your palms towards yourself, the chin-up is much easier. This engages the biceps and helps to strengthen the back muscles.
Pro tip: Do not try to cheat by jerking over the bar or kick your legs for help. It will help you build strength by removing momentum and pulling your body upward and downward using good form.
2. Dip
Dips can be a great way of strengthening your triceps in preparation for push-ups. You can use a box or a bench to support your weight. Place your hands next to your hips on the edge. Your hips should be in line with the edge. Lower your body by bending your elbows. Then, straighten your back. To target your triceps, curl in your chest.
Pro tip: Bend your knees if it is too difficult to straighten your legs. Then, move your feet underneath you until your legs become stronger.
3. Pistol Squat Assisted
Although pistol squats can help you measure core strength and balance, they can be difficult at first. You can progress to the pistol squat if you hold onto the upright end of the pull-up or squat bar. Use your handhold to help you get back up when you are unable to come down.
Pro tip: Keep your feet flat and your weight in the heel. Don’t let your knee reach beyond your toes.
4. Push-up
Pushups are a staple in any calisthenics program. They also make a great compound exercise to build core strength. Keep your back straight during the movement. Also, remember Checo’s form cues. Keep your elbows out and your elbows in. Align your wrists with your elbows.
Pro tip: Drop down to your knees if you have trouble keeping your toes straight.
5. Push up to do a handstand
Begin by standing in a push-up position, with your feet flat on the wall. Next, walk your feet along the wall and bring your hands closer to the wall. Your hands should be in a full handstand, with your palms facing the wall. You can also hold the position if you are unable to achieve full handstand. This is a great exercise for your shoulders.
Pro tip: Start slowly and concentrate on the handstand position. You will be able to do better handstand alignment later.
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