[LionAlpha]

How to get into traditional calisthenics?

I'm starting this thread for future reference (as you all know, I'm going through a healing period for my lower back due to a herniated disc) for myself and for whoever would like to contribute or acquire related information.

I started thinking about my fitness goals. After my injury, I decided that I'm not going back to traditional heavy weight lifting (like powerlifting style etc). However, I started having the extreme urge to shift into a traditional calisthenics approach while having the DAREBEE system as my basis of course (with or without equipment like dumbbells, pull up bars, resistance bands etc. I'm not changing that for the world itself; DAREBEE is and will always be in my heart). BUT, not going to lie; I cannot find a detailed guide or something. The only thing I have verified so far is that one should build foundational strength in order to proceed with traditional calisthenics.

Apart from that, I found out there are 4 types of calisthenics athletes:
1. Statics calisthenics (Different static holds; I want to achieve that)
2. Freestyle calisthenics (The whole tricks and acrobatics; Not interested at all)
3. Endurance calisthenics (High volume of the classic sets x reps of the basics; I also want to achieve that)
4. Weighted calisthenics (Doing the basics with additional weights; I would also want to achieve that, but obviously not yet).

Considering one is interested in categories 1 and 3, I'll start this thread with the following question. How should one proceed with it?

 

[Magpie]

3. Endurance calisthenics (High volume of the classic sets x reps of the basics; I also want to achieve that)

3/ is what David Goggins is well known for, pick a lighter weight that you can do a high number of reps with, and do literally hundreds without resting or resting in the top position.

Goggins' Reveals His Intense Weight Training Routine (Language warning, he can let the swear words go).

Seeing as I workout at home and don't have the space to carry large amounts of weights the low weight/high reps is my go to as well when I want to do weights as well. It's also good that if you feel yourself needing to stop you're not holding anything that heavy (at least by comparison) so it could be classified as safer.

 

[LionAlpha]

3/ is what David Goggins is well known for, pick a lighter weight that you can do a high number of reps with, and do literally hundreds without resting or resting in the top position.

Goggins' Reveals His Intense Weight Training Routine (Language warning, he can let the swear words go).

Seeing as I workout at home and don't have the space to carry large amounts of weights the low weight/high reps is my go to as well when I want to do weights as well. It's also good that if you feel yourself needing to stop you're not holding anything that heavy (at least by comparison) so it could be classified as safer.

I see your point, but truth be told, I don't think we should label David Goggins as a calisthenics athlete. With his approach, I would easily call him a hybrid athlete, considering his whole system of mixed training methods (running, weight training, bodyweight training, etc).

Specifically for category #3, it's related to high-volume calisthenics. Large amounts of sets and reps of the basic bodyweight exercises. But again, not sure if I'm correct. I'm still learning and trying to understand the whole concepts, so I can also understand how to proceed.

 

[Blair]

A few years ago, I returned to lifting weights after primarily doing bodyweight training and long distance running for 20 years. Because of a solid background in weight training and a good baseline fitness level, I progressed too quickly on compound lifts like deadlifts and ended up herniating a disc in my lower back, which has caused ongoing issues limiting my ability to do the things I enjoy most in life despite being ‘highly fit.’

I bring this up because my biggest issue wasn’t (and isn’t) the training itself but my approach—I’m highly goal-oriented and competitive, which often leads me to push too hard, too fast. When I take time off and return, I gain strength quickly, but that also increases my risk of injury.

When I transitioned into calisthenics, I assumed it would be safer since it doesn’t involve weights, but I still managed to injure my back. I was working on back bridge progressions which I read were good for spinal mobility, but pushing too far into a hyperextended position set me back months. Calisthenics can still mess you up.

Here are a few pieces of general advice I’ve picked up related to calisthenics that I feel are important and widely applicable (not knowing you specifically makes it hard to give really pointed advice).

• Don’t get stuck on a rigid program. Many online calisthenics programs are great, but they aren’t personalized. Listen to your body instead of checking off boxes.
• Prioritize mobility first. Before focusing on strength moves, work on shoulder mobility, hip flexibility, spinal mobility, and wrist strength.
• Develop a strong mind-body connection. Understanding how your body moves in space and addressing joint instabilities will prevent issues.
• It’s not just (or even mainly) about strength. You likely have enough baseline strength. The bigger challenge in calisthenics is mobility and addressing imbalances caused by other training styles.
• Be cautious with core exercises. Many can be problematic, especially depending on lever lengths (arm and leg positioning). Pay attention to your spinal position to avoid re-injuring your back and / or creating more imbalances.

Lastly, my two favorite YouTubers on calisthenics are Cali Move and FitnessFAQs. I purchased and completed the first two levels of Calimove’s calisthenics program (there are five total) and I use their mobility program loosely at least three times a week. At the risk of sounding like a marketer, I will say that Alex puts out great content and the programs are good though it’s essential to modify them for your goals and limitations.

Add-on: Another thing I realized is that single limb exercises (especially lower body) have a heavy core component to them which - especially if performed without body awareness or in a sensitive state (during flair ups) - can aggravate back issues. They are great for strength and correcting imbalances but be mindful of the moves and how your body takes to them.