These 3 crucial elements are commonly overlooked in Calisthenics.
If you are able to grasp these fundamentals, I promise that you will be able to learn and master different Calisthenics skills in twice the speed and half the time.
The Importance of Warmup
I ALWAYS emphasize the importance of a good warmup. And the Wrist and elbow warmup for mobility are often overlooked. Performing exercises to warmup of the elbow and wrist joints will strengthen them and prepare them for the workout ahead, reducing injury. Even beginner moves such as the Push Up are very taxing on the joints, much more so for moves like Muscle Ups and Planche.
It may not feel like like you are hurting your joints after the first workout. But these movement, accumulated over time, rep after rep, set after set, will slowly wear down your joints, if not done properly. Always warmup.
Learning Body Form and Positioning
Posterior Pelvic Tilt
There are many techniques and positions that you will need to learn for you to learn new skills. One of the more crucial technique is knowing how to hold the Posterior Pelvic Tilt (PPT). Most beginners do not lock their core and naturally perform moves with the Anterior Pelvic Tilt (APT). Practicing PPT for Calisthenics will help to stabilize the core in many exercises. This is coupled with core control and locking in the core.
Scapula Control
Lastly, control of your Scapula is crucial in full activating the muscles in the back and shoulders. Move major elements are Protraction and Retraction. Protraction is to push your shoulder blades forward, rounding your chest slightly inwards. Similarly, Protraction in Calisthenics is mainly engaged during Push movements such as Push Ups and Planche. Retraction is to pull them back together, puffing your chest outwards. Pull skills such as the Pull Up and Front Lever utilizes this movement.
And that’s it! 3 elements that Beginners always overlook and slow down their progress tremendously. If you apply all 3 elements, which takes time to learn, you will find much progress and fun leveling up in Calisthenics. All the best my fellow Calisthenics enjoyer!