So far in the What are Calisthenics series i have discussed the basic exercises and intermediate exercises. This post is dedicated to the more advanced calisthenics exercises and as such should only be attempted after a suitable period of practicing the previous exercise examples.

Advanced Calisthenics Exercises

The Handstand Push Up

The handstand push up is the king of the push up family. This exercise is the equivalent of the military shoulder press in terms of its weight training cousin whereas the basic push up is the cousin of the bench press. The movement will place major emphasis on the deltoid muscles of the shoulder, the triceps brachii muscles of the upper arm and the upper portion of the trapezius muscles of the back. A substantial effort from the core muscle is required to maintain an upright position and prevent a fall forwards.

Tips

• In order to perform this exercise correctly and with minimal risk it is imperative that you are sufficiently skilled at the basic push up, the incline and the decline variant.

The movement

This exercise requires a suitable wall or door to balance against. Start the exercise by placing the hands on the floor at a position wider than shoulder width. Look at the floor and use the legs to push into an upside down position leaning against the upright surface. The elbows should be extended and not bent at this point. For beginners to this exercise it is recommended that you practice holding this position for 1 minute before progressing to the actual push up. Once this can be achieved you are ready to begin the push up by flexing at the elbow joint and lower yourself to the floor under control. It is vitally important that the core muscles are recruited to maintain a good vertical posture. Once you reach the bottom, be careful not to bang your head, begin to raise yourself by recruiting the triceps brachii muscles at the back of the arm and push upwards through the hands.

The Walk Around

This exercise aims to challenge the muscles of the back called the trapezius and the rhomboids, as well as the muscles of the core, hips, and shoulders.

Tips

• Maintain a neutral curve of the spine throughout the exercise.
• People with wrist injury may find this uncomfortable and should not attempt

The movement

Begin by sitting on the floor. Bend the knees and position the feet flat on the floor. Place the hands either side of the hips with palms facing downwards. Raise the torso by extending at the elbows. Now raise the hips from the floor. Check that the shoulders are over the elbows that are over the wrists, the arms should be in a straight and vertical line.

To perform the exercise move one hand and one foot at a time and walk in a circle.

The Cross Over Crunch

This is one of my personal favourite abdominal exercises. The primary emphasis is upon the rectus abdominis, and internal/external obliques. Secondary emphasis is upon core stabilisation, hip and shoulder stabilisation.

Tips

• Rotate using the muscles of the trunk
• Maintain a neutral curve of the spine
• Keep the elbows aligned with the shoulders

The movement

Lie on a mat or comfortable carpet. Place the hands alongside the temples of the head. Bring the thigh towards the torso until the knee is flexed at 90 degrees and aligned over the hips. Flex the trunk partially until the body has a slight curve.

The exercise is performed by slowly rotating the trunk leading with the elbow from the opposite side to the raised leg. Hold this position for 1 second, return to the start position under control. Repeat the motion with the alternate leg and arm.

Summary

The three parts to this series have provided examples of basic, intermediate and advanced calisthenics exercises. The reason they are described as such depends on factors such as the static or dynamic nature, the numbers of muscles recruited, the planes of movement and the degree of difficulty or intensity. With this in mind it is important to emphasize that the advanced exercises should only be attempted when the basic and intermediate become second nature. Remember to involve all the exercises into a routine. Even those that are skilled at advanced calisthenics will continue to ultilise the basic exercises.

Have you tried any of the reviewed exercises? Do you recommend a particular exercise not mentioned that you consider essential? Let me know and others know by leaving a comment.

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Video links

Hand stand push up

Walk around

Cross over crunch