Top 10 Rules of Calisthenics

Take your bodyweight training to the next level.

These top 10 rules of Calisthenics from Fitness FAQs will help you make faster progress and reach your goals.

Whether you are solely dedicated to this practice or you just want to add more bodyweight training into your routine, check out this ruleset.

Calisthenics is a type of bodyweight strength training consisting of a variety of movements that exercise large muscle groups, such as standing, grasping, pushing, pulling, hanging etc.

Common exercises include Pull Ups, Muscle Ups and Flags.

Top 10 Rules of Calisthenics

Add these into your training.

1 – No Kipping

“When doing pull-ups or muscle ups strict form is a must without momentum, definitely no swinging around!”

2 – Compound Exercises

“Push-ups and dips are examples of compound movements training large muscle groups, they should be a mainstay.”

3 – Range of Motion

“Taking joints through their full range of motion is a must for mobility, strength and training longevity.”

Kristen Holte competing during ring muscle up event 10 Rules of CalisthenicsSource: Photo courtesy of CrossFit Inc.

4 – Isometrics

“Understand the impact static hold duration has on program design. Shorter duration holds require more sets, Longer duration holds require less sets as there is an inverse relationship between volume and intensity.”

5 – Volume for Muscle

“When it comes to building muscle without weights by bodyweight, a large volume of work is integral.”

6 – Intensity for Strength

“Building strength and developing the nervous system requires low reps and high systemic stress.”

7 – Rest Periods

“For compound training rest 3-5 minutes and isolation training rest 1-3 minutes.”

8 – Stop Testing Strength

“Most calisthenics beginners make the mistake of trying moves which are impossible for productive training. Choose a sensible progression and be patient.”

9 – Scapula Stability

“A strong scapula and rotator cuff improves calisthenics performance and prevents injury.”

10 – Leg Day

“Those doing bodyweight training at home or calisthenics at the gym should not skip legs. Use what you have available be it weights or no equipment options.”

Top 10 Rules of Calisthenics – Video

Learn More

Add Nordic Curls or the Reverse Hyperextension into your training.

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