Calisthenics and mobility training are proven to develop strength and agility without the risk of injury, and with the tips, advice, and exercises provided in this book, anyone can become strong and supple. This practice-oriented guide goes far beyond the dry technical literature on proper strength training. The authors have combined the best strength-training methods with modern mobility training, meaning the reader will become strong through pull-ups, push-ups, and dips while remaining supple with active stretching. With mobility training, there will be no need for painful foam-rolling or dull stretching exercises. Instead, the reader will focus on movement and range of motion. Better mobility means more strength and combining these two aspects of training will lead to the best and fittest version of one's self.
Author(s): König, Monique ; Staege, Leon
Year: 2021
Language: English
Commentary: Practice-oriented Guide of Calisthenics and mobility training, develop strength and agility, tips, advice, and exercises with no risk of injury
Pages: 268
Tags: Calisthenics and mobility training, develop strength and agility, practice-oriented guide guide
Preface .............................................................................................................................. 10
Introduction: Book Layout ................................................................................................ 12
MOBILITY
What Motivates Me to Get You Moving ............................................................................ 16
1 Mobility—Modern Flexibility Training ............................................................................. 20
2 Understanding Mobility.................................................................................................... 26
2.1 How to Become More Mobile............................................................................................. 26
2.2 The Reason We’re So Stiff................................................................................................... 29
2.3 Don‘t Mobilize Every Joint...................................................................................................31
2.4 Why Stretching and Yoga Won’t Make You More Mobile ........................................... 34
2.5 Why Foam Rollers Won’t Make You More Mobile ......................................................... 36
2.5.1 The Foam-Roller Phenomenon......................................................................................... 36
2.5.2 Rolling, Rolling, Rolling...................................................................................................... 37
2.5.3 Surface Sensibility versus Proprioceptive Sensibility................................................. 38
2.5.4 Pain While Rolling................................................................................................................ 39
2.5.5 Foam Rollers—Sense or Nonsense?............................................................................... 40
2.6 More Exercise Equipment You Don’t Need ..................................................................... 40
2.7 How Mobility Makes You Stronger ....................................................................................41
2.8 Why Stress Makes You Immobile....................................................................................... 43
3 Mobility Fundamentals: What You Need to Know ............................................................ 48
3.1 Four Easy Steps to Becoming More Mobile ......................................................................48
3.1.1 Evaluation............................................................................................................................... 49
3.1.2 Isolation....................................................................................................................................51
3.1.3 Integration.............................................................................................................................. 54
3.1.4 Improvisation......................................................................................................................... 55
3.2 Pain and Injuries ................................................................................................................... 56
3.2.1 Pain........................................................................................................................................... 56
3.2.2 Injuries..................................................................................................................................... 58
3.3 Guidelines for Pain-Free Training...................................................................................... 62
4 The Most-Common Questions About Mobility .................................................................. 66
4.1 How Long Until I’m More Mobile?.................................................................................... 66
4.2 How Can I Become More Mobile More Quickly?........................................................... 68
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Contents 7
4.3 How Do I Add Mobility to My Strength Training? ........................................................ 69
4.4 How Do I Integrate Mobility Into My Daily Life? ......................................................... 70
5 Mobility Lifestyle Hacks ................................................................................................... 74
6 Movement Is Life, and Life Is Movement.......................................................................... 82
7 Mobility Exercises.............................................................................................................. 86
7.1 Wrists........................................................................................................................................ 87
7.1.1 Wrist Figure Eights............................................................................................................... 88
7.1.2 Wrist Mobilization on the Ground .................................................................................. 90
7.1.3 Backhand Push-ups............................................................................................................. 92
7.1.4 Shaolin Push-ups.................................................................................................................. 94
7.1.5 Wrist Push-ups....................................................................................................................... 96
7.2 Spine......................................................................................................................................... 97
7.2.1 Spinal Rotations (CARs)..................................................................................................... 98
7.2.2 Spinal Wave 1......................................................................................................................100
7.2.3 Spinal Wave 2......................................................................................................................102
7.2.4 Neck Mobilization ..............................................................................................................104
7.2.5 Three-Point Thoracic-Spine Rotation............................................................................106
7.2.6 All-Fours Rotation ..............................................................................................................108
7.2.7 Ball...........................................................................................................................................112
7.2.8 Prone Thoracic-Spine Rotation........................................................................................114
7.2.9 Wrestler Rotation.................................................................................................................115
7.2.10 Table Rotation......................................................................................................................116
7.2.11 Heel-Sitting Rotation .........................................................................................................118
7.2.12 Cross-Legged Rotation......................................................................................................120
7.2.13 Cobra...................................................................................................................................... 121
7.3 Shoulders...............................................................................................................................122
7.3.1 Shoulder Rotations (CARs)..............................................................................................123
7.3.2 Shoulder Rotations Against the Wall...........................................................................124
7.3.3 Hanging ................................................................................................................................125
7.3.4 Single-Arm Hanging..........................................................................................................126
7.3.5 Wall Slides............................................................................................................................127
7.3.6 Shoulder Crawl....................................................................................................................128
7.3.7 Swimmer................................................................................................................................130
7.3.8 Protraction and Retraction Drill ....................................................................................132
7.3.9 Shoulder Dislocator With a Band..................................................................................134
7.3.10 Shoulder Rotation With a Band ....................................................................................136
7.3.11 Side Bend..............................................................................................................................138
7.3.12 Skin the Cat (Regression).................................................................................................140
7.3.13 Skin the Cat..........................................................................................................................142
7.3.14 Scapula Push-up Rotation...............................................................................................143
7.3.15 Arched-Back Pulls...............................................................................................................144
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8 CALISTHENICS MOBILITY
CALISTHENICS
8 My Path to the Pull-up Bar ............................................................................................. 150
9 Calisthenics..................................................................................................................... 156
9.1 Roots of Calisthenics..........................................................................................................156
9.2 The Rain-or-Shine Training Mentality ............................................................................158
9.3 The Four Types of Calisthenics.........................................................................................158
9.4 From Trend Sport to Business: Calisthenics in Germany...........................................160
9.5 Calisthenics versus CrossFit versus Freeletics.............................................................. 161
9.6 Why Everyone Benefits From Bodyweight Training....................................................162
9.7 Your Prerequisites................................................................................................................163
9.8 Useful Equipment................................................................................................................164
9.9 Calisthenics Parks: The Best Spots for Your Training.................................................166
9.10 Guidelines for Ambitious Calisthenics Beginners.......................................................167
9.11 Ditching Familiar Movement Patterns: Embracing the Unusual.............................168
9.12 Exertion to the Point of Exhaustion: The 80-Percent Rule.......................................168
9.13 Setting Goals the Right Way............................................................................................169
10 Calisthenics Fundamentals: What You Need to Know .................................................... 174
10.1 Overview of Basic Exercises...............................................................................................174
10.2 Balancing Stability and Mobility ....................................................................................177
10.3 Movement Variations.........................................................................................................177
10.4 Movement Specifics............................................................................................................178
10.5 Assistance Exercises...........................................................................................................178
10.6 Difficult Exercises Made Easy ..........................................................................................179
10.7 Sticking Points.....................................................................................................................180
10.8 Full Range of Motion..........................................................................................................180
10.9 Shoulder-Blade Positions................................................................................................... 181
10.10 A Firm Grip............................................................................................................................184
10.11 Hollow-Body Position.........................................................................................................184
10.12 All About Levers..................................................................................................................186
10.13 Repetition: The Mother of Skill........................................................................................189
10.14 Straight-Arm Strength........................................................................................................189
10.15 Training on Rings................................................................................................................189
10.16 Calisthenics and Leg Training..........................................................................................190
10.17 Shoulder Joint......................................................................................................................190
11 Beginner Basics and Their Possible Progressions........................................................... 194
11.1 Healthy Shoulder Balance With a Combination of Pulling and
Pushing Loads......................................................................................................................195
11.2 Activation Exercises............................................................................................................196
11.3 Pull-ups and Possible Progressions.................................................................................202
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Contents 9
11.3.1 What Your Pull-up Should Look Like............................................................................202
11.3.2 Typical Mistakes..................................................................................................................205
11.3.3 Frequent Sticking Points...................................................................................................206
11.3.4 Grip Variations....................................................................................................................209
11.3.5 Overhand Pull-ups versus Underhand Pull-ups........................................................ 210
11.3.6 Arched-Back Pull-ups.........................................................................................................211
11.3.7 Pull-up Exercise Regressions........................................................................................... 212
11.4 Push-ups and Possible Progressions............................................................................... 216
11.4.1 What Your Push-up Should Look Like.......................................................................... 216
11.4.2 Typical Mistakes.................................................................................................................. 218
11.4.3 Frequent Sticking Points................................................................................................... 218
11.4.4 Grip Variations.................................................................................................................... 219
11.4.5 Push-up Exercise Regressions......................................................................................... 219
11.5 Dips and Possible Progressions.......................................................................................224
11.5.1 What Your Dip Should Look Like...................................................................................225
11.5.2 Typical Mistakes..................................................................................................................226
11.5.3 Frequent Sticking Points...................................................................................................227
11.5.4 Dip Exercise Regressions..................................................................................................228
11.6 Squats and Possible Progressions...................................................................................231
11.6.1 What Your Squat Should Look Like...............................................................................232
11.7 Regression: The L-Sit...........................................................................................................234
11.7.1 Hanging L-Sit.......................................................................................................................235
11.7.2 L-Sit in a Support Position (Arms).................................................................................236
11.7.3 Assisting Exercises..............................................................................................................237
11.8 Rehabilitation and Prehabilitation Exercises...............................................................239
12 General Training Structure.............................................................................................. 244
12.1 Training Methods................................................................................................................246
12.1.1 Frequency of Training, Number of Sets, Number of Repetitions, and Breaks.247
12.1.2 Types of Training.................................................................................................................250
13 Goals, Time Investment, and Motivation........................................................................ 254
14 Acknowledgments........................................................................................................... 258
15 The Authors..................................................................................................................... 260
16 Appendix......................................................................................................................... 262
1 Glossary ............................................................................................................................................262
2 Further References.........................................................................................................................266
3 Credits...............................................................................................................................................267
