The 4 Primary Movements For Calisthenics (DO THESE!)
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- Опубликовано: 24 июл 2024
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In this video I demonstrate and discuss the calisthenics basic movements (a.k.a. primary movements) that are push, pull, lift and hinge. These are the basic calisthenics exercises for each muscle group in the body, meaning they work the entire body if you do all 4 of them in your routine. I also break them down into their subcategories and explain which exercises are good examples of each.
I've talked about these basic calisthenics exercises in my videos before and even built multiple calisthenics routines around them, but I haven't gone in depth on why these are the best basic exercises for calisthenics and how you should use them when structuring your own routine, so that's what I cover in this video.
For those who've wanted to understand these basic moves and how to design your own routine with them, hopefully this video clarifies it for you.
Please like, share, comment and subscribe! Thanks!!!
-Ryan
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Thank you so much for such great quality information! :))
I appreciate that you name the muscles. Helps me with awareness. I can look up the muscles on anatomy apps, but as another commentator said, it would help to tag muscles mentioned. Thanks for this great vid.
Thank you so much for another great video!!
Just found your channel today. Really quality content here!
Hi..these are basics for every good workout program...great channel and great work
Good job bro! Thanks
Love you videos!!!
Thank you, have a nice day!
Hey Ryan! Added bridges to my routine, after watching that vid about no equipment workout. I'm starting to notice improvement in my posture.
Great to hear!
Well done
Great video. Do you have a video explaining general form advice?
Thank you mate
Super interesting !
Awesome bro
Hey! I love your videos, but I think it would be great if you added pointers/arrows when you mention muscle groups or names. I sometimes can't tell what specific muscle you're talking about because I am not knowledgeable about muscle names.
Thanks! I'll do that. I've actually been thinking recently that it's time to try out some new video editing software because iMovie can't natively add arrows/pointers and other cool effects.
Excelente tu vídeo mi hermano. Muy didáctico y muy claro para explicar los grupos musculares que intervienen en cada ejercicio. Desde San Juan, Argentina, saludos y Gracias.
Gracias! Aprecio tus amables palabras :)
Love it … made many notes….
I love calisthenics, but weighted hinges, eg deadlifts or hyper extensions, are so great. Training the back to resist flexion is hard without external load, and it's so useful in preparing you to move furniture, etc..
Great video as always! Right now working on flexibility and you've given me motivation.
One day I hope to (have the flexibility to) handstand!
Go for it! You've got this. You WILL have the flexibility. It's only a matter of time :)
Thank you for the consistently useful content without unneeded flare! Been wondering: are you a physiatrician/coach, or is it coming from experience? If it's the former, for how long have you been doing calisthenics? Really enjoying your channel!
Alexey Bavrin thanks! Glad you like my content :) I'm a Certified Personal Trainer through ACE (American Council on Exercise) but a lot of my content also just comes from my experience. I've been working out in some way, shape or form since I was 15 years old, and have been doing calisthenics for about 5 years.
OMG.. There is no better video than this for a beginner in calisthenics..
This is great - sending to all my beginner friends. Vid suggestion: explanation of movement cues tied to each of these four categories. You referred to it here, but there's not really good videos explaining to beginners good body awareness/alignment during training.
I saw your video on grease the groove. Have you ever thought about step loading for calisthenics?
I like your videos
you are very inspiring guy .when you will the chance one day
come to visit israel i think you will love it 😄
Thanks for your time
I would much appreciate to guide me on how to over come fear to enable me to do free hand stand
I can magnificently do it
against the wall but poor in the middle of the room
Nice
Yay I got a like
Hi I can't seem to find any resources of upward vertical pulling, do you know any progressions for these?
Aside from Shoulder Shrug, what other exercises are categorised as upward vertical pull exercises ?? thanks
I just learned the frogstand and headatand from your videos,but i still don't have the confidence to try the wall handstand.How do i build my confidence?
First, I want you to know that you are probably the best calisthenics channel out there, with a very down to earth mindset, and I appreciate that a lot! I have a question tho, after watching many videos about bodyweight exercises for the past weeks: is it ok if I do pushing and pulling (horizontal and vertical), as well as dips, all in one day, and then lift and hinge the next day, alternating those two workouts? My main issue is that I'm not sure if I should split some of the upper body exercises or if it's ok to do them all if I have essentially a rest day for them, in between. Thank you for your time and dedication you put through for us!
Acaman thanks! 😊 🙏 And yeah, that’s totally fine. I do that sometimes as an upper / lower split; push and pull one day, lift and hinge the next day. I alternate like that sometimes doing as much as 6 days per week with one rest day.
@@MinusTheGym Thank you very much for answering! That's what I'm doing too. I plan on continuing in this manner at least until I master the basics
Hey Ryan what's your current bodyfat percentage?
Hey ryan, I put a pull up bar in my garage. I used a scrap piece of wood. It is round, but it's thicker than what I was using in the gym and my pull up numbers dropped. Should this make a difference? Is it exposing a weakness in my grip maybe? If it does, should I preserve with it? Will it help in the long run?
Yep. Thicker bars require stronger grip so that's perfectly normal. I once used a small 1" bar for all my pull ups then finally went to a fitness park with 2" bars and it felt MUCH harder. Just keep at it. You'll develop the grip strength and it'll help in the long run :)
@@MinusTheGym ah, that explains it then. Funnily enough, it's a 2" bar I'm using. Thanks for getting back to me. Much appreciated 👍
Bro how many year you doing CALISTHENICS pzzz reply bro pz
I'm on my 5th year now. Started when I was 30. The first year or so was strictly the basics, but the last 3-4 years have included progressive exercises like OAP, handstands, L/V sit, levers, flags, etc.
i have a question, about 6 months before you posted your beginners routine i started working out (push ups, squats, crunches, pulling, etc) and did it since then, it will be more than a year by now.... but i have goten no progress at all i still cant go pass my previous max (10 push ups, 60 crunches, 60 squats, 10 pullings, i could not do a single pull up and still cant).
I onley notice a small increase in strength (almost none) i have no idea what im doing wrong, it's frustrating i would like to know if you have any ideas in what is my problem, all help would be appreciated, thanks
Have you tried progressive overload?
@@AdeOshineye I tried to do the sets faster, harder, ad more reps (i could not get pass 12 pushups without falling face first into the floor), i tried to do them more frequently (it helped a bit but still not much).
I can now do 40 squats wait a minut and do another 30 (insted of 20 after 5 min rest), i can do 100 ab crunches at once wait a min and do 40-50 but still can't do more than 10 pushups... i don't lack general strength but is like my upper body (arms, shoulders and back) don't get any stronger, and is not like i'm a thin person im 90-100kg most of the time and the men from the side of my dad and mum all have a strong build.
I know this vid is about 2 years old and you wont likely reply. Still, I am going to ask why the vertical plane has two directions (upwards and downwards) whilst the horizontal plane is just the typical push and pull?
Do you have a recommended reference where I can read about it?
Vertical plane has 2 directions: upward and downward. Horizontal plane has 2 directions too (forward and back) that are commonly called push and pull. So the push and pull categories each have 3 directions. One horizontal movement and two vertical. If you look at the push movement, there’s a forward horizontal, upward and downward push. And if you’re taking about the pull movement , you have a backward horizontal, upward and downward pull. Each of these movements engage different muscle groups. There’s crossover, but the combinations are unique. If you work each movement in your routine you’ll have very complete upper body development. I hope that makes sense.
I am new to channel but isn't this guy Johnny sins?
Is Johnny Sins your brother or cousin?
Hey just curious and please don’t take this the wrong way but how come you don’t lift weights. There is a lot of guys out there that just do body weight. Is there a reason thanks!
Ryan Couch I don't have anything against lifting weights, I just got burnt out on it. I lifted for 10+ years and it started to feel like a chore to me because the movements never changed, only the amount of weight I was trying to lift changed.
Bodyweight fitness opened a lot of doors for new movements which challenged (and continue to challenge) my mobility, so that's helped keep things interesting.
I admit I was bigger back in my weight lifting days, but I think the reason behind that is the bulk/cut dieting approach I used back then, which I completely abandoned when I switched to calisthenics. I bet my physique could be just as good (even better) if I did that type of dieting again when training with bodyweight.
Anyway, hope that clears it up. It's just become my preference and seems better for overall fitness (mobility, agility, coordination, balance, etc.)
Are you sure you are Ryan
Cuz you kinda looks like 😅
What if I told you... You can push AND pull with your legs? 😅 What the hell is lift? Do you even lift brah? 😂
Man Pal 😂 yeah, it's kinda weird. In exercise science they call it bend (deadlift) and lift (squat) for the leg exercise category. And then lunge is single-leg lift.