10 Calisthenic Exercises EVERYONE Should Do!

Whether you have access to weights or not, there are 10 calisthenic exercises that everyone must do if they want to build their best body ever. In this video, I’m going to break down each of these 10 bodyweight exercises to help you easily identify the calisthenic movements that are going to keep th

What s up guys, Jeff Cavaliere, Athleanx. com. So, someone do calisthenics exercises, because let’s face it, we’re forced to. We either  don’t have access to a gym or our home gym environment just isn’t really the best. Well, I  don’t care if you have access to an entire gym, the 10 exercises that I’m going to show you  here today are ones that everyone should do.

Let’s start breaking them down one by one. So it should come as no surprise that any list of must do calisthenics exercises is going to  start up here at the bar and of course, with the classic pullup. Because this king of all upper  body bodyweight exercises is there for a reason, because it works. And again, to underscore the  point of this video, even if you had access to a full gym and can use a barbell for deadlifts or  rows or could use even a lat pulldown machine, you’re still going to want to do pullups. Because  the unique benefits of commanding your body in space in a vertical pulling environment  is going to make this one worthy of being included in any back workout that you do.

We’re not done just yet, because when it comes to training your biceps, being up at the  bar here is one of the best places to be yet again. You see what you do the chinup  by just simply changing the grip here to an underhand position. You’re going to work the  biceps very effectively. Now one thing you want to do is make sure you’re not pulling straight  up and down with your body close to the bar. Introducing some of that distance away from the  bar is what’s going to create the almost curling effect of your body up to the bar.

Remember, a  barbell curl curls the bar up to you, a chinup curls your body up to the bar. And speaking of  the barbell curl, yes, you’re still going to be doing those, but not at the exclusion of doing the  chinup. Remember, guys, the calisthenics exercises that I’m covering here today are non-negotiable,  regardless of what access to a gym you have. And since we’re on a roll now with the basics,  let’s keep it going now down here on the floor with a pushup. You see, I talked about before  finding the appropriate pushup for you, because if you’re doing just a lot of reps of a basic pushup,  then no, this exercise isn’t one of my favorite.

But if you’re finding the variation that  challenges you, then this exercise becomes one that must be included in your pushup workouts. And the benefits here are many. Not only is it a closed chain pushing exercise that’s unlike the  bench press and dumbbell bench press, but it also provides you with that safe opportunity to push  yourself to your all-out max. To go to failure without having to find, let’s say, a safe resting  spot for the dumbbells or a barbell resting spot that preferably isn’t on your chest. When  we can take our exercises to failure guys, we can push ourselves to that next level  to force new muscle growth.

The pushup s going to do that again in that close chain  environment, and it makes it an irreplaceable part of any successful workout program. And that brings us to exercise number four, which is a little bit more creative but no less  critical and we’re talking about the Slick Floor Bridge Curl because what we’re doing is we’re  giving ourselves an opportunity to train the posterior chain in a way that we actually don’t  really get a chance to do with some of the other gym-based exercises. I mean, think about it,  the barbell hip thrust is good at training hip extension, but it has no dynamic action at the  knee, no flexion. At same time, we have Alliance Hamstring Curl, which I’m not a fan of because of  what it can do to the low back. But regardless, it’s got active knee flexion, but with no hip  extension.

What we get here is the opportunity to combine hip extension and knee flexion so  that the hamstrings and glutes can work together in the way that they actually prefer. That makes  this an exercise that isn’t just a gimmick, but one that’s actually irreplaceable when it comes to  getting the most effective training and complete program for hitting your posterior chain. The next one is not one you’re going to find at the top of the best muscle building calisthenics  exercises, but it’s no less important, and it’s another one that’s going to hit that posterior  chain. We’re talking about the Reverse Hyper, and this would be categorized, yes, as more  of a corrective exercise. But when you look at it as capacity to actually unlock some bigger  totals on your bigger list, then you realize how irreplaceable it really is.

So regardless of the  fact that it’s just a body weight calisthenics exercise, it still needs to be in every single  person’s program. It’s strengthening the glutes and the low back. And again, like the hamstrings  and glutes on a Slick Floor Bridge Curl, getting them to work together. If you can  increase the strength of your hip extenders, you’re going to have an easier time driving the  bar off your chest at the bottom of a bench press and performing a properly executed deadlift. The  fact is, this is simple to do and can be done anywhere.

You can do it on a bench, on a box or  even your couch. Just make sure you do it. For those that love action  movies more than love stories, well, you’re not going to like this next exercise  because there’s not a lot of action. But there’s definitely a lot of love when it comes to this  exercise from me because of all the things that it can do for you. We’re talking about the Dead  Arm Hang.

If you’ll hang with me for a minute, I’ll explain why. You see this exercise is one  that allows us to test a lot of things, like I said. Number one, your mental toughness. Can you hang from the bar, especially as that pain starts to set into your forearms and hands  that’s building our grip strength in the process? But we not only get the benefits there, we get  the opportunity to work on shoulder stability.

The ability to maintain that packed shoulder  position throughout the hang is one that’s going to serve us well when we go into other  exercises that apply attraction stress like a barbell row or even a deadlift. Once again, it’s one of those exercises that’s hard to overlook because of how multifaceted it  is. And even if you have access to, let’s say, dumbbells for carries, you’re still going to want  to work the Dead Arm Hang into your routine. Hanging Ab Raises are still going to be  one of the best ways to train your abs, and it doesn’t have to necessarily be with  a straight leg. Look, I understand that any hanging exercise for abs is going to be one of  the more difficult exercises for your abs because you have to lift the weight of your legs.

But as  with everything else, guys, with the difficulty comes the reward. I’ve actually made a whole  video dedicated to the importance of hanging ab exercises when it comes to creating the  best looking and most well-developed abs, you just have to make sure you pick one. Whether  it’s the legs straight or the knees bent, somehow some way you need to still incorporate these into  your routine, regardless of what fancy ab exercise machine you might have access to, or however many  ab exercises you’re doing down on the floor. And now Story Time with Jeff Cavalier. All right,  so this next one will benefit from a bit of a back story.

My shoulders have always been one of my  more muscular or better defined muscle groups. However, I can tell you that back in the day I  was doing this next exercise the Handstand Pushup every single time I train them until I hurt my  labrums. At that point, I kind of shied away from this to my detriment. You see, this is one  of the best ex