Avoid Calisthenics Injuries (5 Tips!)
Вставка
- Опубліковано 27 лип 2024
- 5 tips for avoiding injuries from calisthenics
0:00 Intro
0:14 The fatigue factor
2:57 Optimizing your template
4:18 Exercise rotation is key
6:08 Rushing progressions & workouts
8:46 Nutrition & rest still matters
11:28 Conclusion
Instagram: / outalpha
----------------------------------------
5% off Naturally Enhanced Using Code "ADF"
outalpha.com/ne
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Nutrition Guide: outalpha.com/tad
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Injuries #Calisthenics #Musclegain - Навчання та стиль
As a Calisthenics person, I am soo glad u are putting out Calisthenics content!
Same
Same! I would appreciate more calisthenics content, how to program etc.
Hell yeah me too.
@abeer weighted calisthenics is the best for muscle growth and strength
rotating variations has been the best advice i've gotten from Alex. Since i've been doing it, no more constant pains and injuries and i've been making constant progress on pull ups about 4 months now by rotating the grips every time i do pull ups, zero plateaus. Awesome shit!
Hell yeah man, loving hearing this!!
I usually start my set with pull ups, then do neutral grips and end it with chinups. From hard to easiest essentially. No pain so far... 😅
Would you like to share your programming with me bro? Like what does the whole program look like
@@AlexLeonidas How often do you think we should alternate grips?
we need to see a collab between alex and the bioneer!
Yes!
Dude, I started off with calisthenics, rushed skills, tried all the hard stuff, did way too much volume, and didn't rest or recover enough.
Made very little progress, and in fact, made better progress in calisthenics since I started going to the gym a few months ago.
Your videos are definitely the reason I'm making any gains at all.
Yes!!! I love the recommendations made here! Varying volume, intensity, & even the rotation of some of the staple exercises used to build in a safe & balanced way is key to preventing injury & being successful. 💪
yep thats what he said
I didn’t used to give a f*ck about Calisthenics until COVID, love it now though and see the value of it
Damn Alex, I’ve been here for years and rarely comment. But I want to say thanks for what you do my man.
And it’s amazing to see the positive community you have built. Especially for the fitness industry
I love that Alex emphasizes variations within an exercise for carryover and longevity, not a ton of different random BB moves.
I've been stalling on my weighted dips lately. I've just today switched to doing them with a pause at the bottom and I must say it is quite humbling ! Excited to see the gains come. You've put out awesome content consistently for years Alex and it's getting better and better. You've evolved quite a lot that's awesome to see and really inspiring ! Keep it up brother.- An OG from the mutton chops days.
Much love OG, and you'll definitely see some sick gains from those paused dips!!
Could you make a video on a beginner calisthenics program that has these tips in mind, like how to progress over the weeks/ months? Thanks Alpha, you da man 💪🏽
Such great info! Thank you!
Great content bro! information and educational.
only guy to talk about calisthenics and weightlifting as sciences. Love it man keep it up!
Yes! Training hard & SMART. Gotta stay smart and watch your form. Thanks for the VID 👍🏾
your first point is absolutely true especially for lifters who had abandoned calisthenics for a long period of time. I used to do 40 strict push up now my form breaks down after 25
Awesome content! I learned the hard way about how important variation and rotations are by absolutely destroying my elbows during repetitive pull-ups. Led to a 3 month recovery from tendinitis. It was horrible. Only follow a progressive routine like Convict Conditioning, RoamStrong, RecommendedRoutine, etc. Like he says, if you want to do the basics only, add a weighted vest to keep the reps down. Stay safe!
Got into calisthenics due to covid and love it! First handstand push-ups was same feeling as hitting new pr for me
Yes. Patience is key. Stop worrying about the outcome, and worry about getting an adequate amount of stimulus.
I've learned from running that it can take 1-4 months for your body to recover from a run. Running injuries can set you back months. Even though your aerobic capacity improved after each run, your bones and tendons take months to recover. You might feel fit, your ego might tell you that you can do more, but you'll get injured unless you give yourself lots of time.
Same thing for weight training. Hit a new peak, back off! Give yourself time to make the adaptations. They don't happen in a week or a month when you are advancing.
I just did your 20 down-dip workout today to switch it up... it definitely hits different then my usual ten sets of ten twice.
thanks Alex, I had been experiencing tendonitis rotating my exercises and adding rest seemed to help
Great info. Many thanks.
Loving the calisthenics content!!
This is definitely going to help 💪
Good video man thanks for the information!
Nice tips 💪🏽
Hey AlphaDestiny, Since you mentioned Greg Plitt in your video I started watching him daily. It’s had an amazing impact on my workouts and my mood. I am sure I’m not the only one here, you gave his existence a new life through that video!
Too awesome to hear this man!!
Awesome informative video 👍🏻
Great shoutout for The bioneer pal,great content alex the calisthenics stuff is really good
I definitely have body builder reps for my bodyweight training. I'm 6ft11 and started almost a year ago at 300+ pounds. So yeah. I was definitely achieving muscle failure well within the 5-10 rep range on the easiest progressions.
We need more callisthenics workouts from you alpha!!!
A video on adding calisthenics to your splits would be dope. Was thinking a day of strictly weight training and a day of strict calisthenics. 🧐
I really like yr calisthenics stuff !!!
Which variation of pull-up is everyone’s GO TO lately?
Mine is the chin-up. I love the immense bicep, upper pec & anterior delt size I get from it along with mega back gains
Neutral grip for me
I love neutral grip
Overhand
Really appreciate this kind of video. Just coming out of an injury doing calisthenics. It was a bit scary not being to move my arm for three months. Are you offering program that are calisthenics only? For novices…
Hey Alex, what tips would you give Ivan Djuvic, from the "Squatting everyday" channel? For example how you would change the variations. A collab would be awsemo too. Love your Channel man👍🏼
Hey Alex, could make some content on plant based cooking? I know you whip up some crazy good pasta/bean dishes and would love some apron content
YES! A video where Alex discusses calisthenics with concurrent philosophy! You've mentioned these things in conjunction previously, mostly in Q&As, but an entire video on this is exactly what was needed! ''Exercise rotation is key'' was definitely my favorite part of this episode. The Iron Wolf, Bioneer and Renaissance Periodization shoutouts were great bro! Great channels.
Your arms look really good, bigger than ever bro
Great video bro
thats a rare sight to see. i never thought id see you or anyone performing headbangers let alone on rings. No false grip
Good looks on shouting out The Bioneer!!!
Great guy and channel!
Can you make a chalestenics guide.
On how to start for beginners. Who are to weak / heavy for dips and pull ups.
And how they should progress.
Oh and if you can please include the ring training.
For sure man
Hey Alex, really enjoyed the video! I'm still a beginner to calisthenics, so do you think doing a certain workout 3 times in a row in a push pull legs split, each session doing more reps/ weight, then switching up the variations and doing 3 more sessions of those exercises would be effective? Kind of trying to incorporate the 3-week waves you've mentioned before.
Amazing video.
You’ve helped me so much throughout the years thanks
Wrist injuries! You did an older video on it but a new one on prevention and treatment would be great! I messed mine up doing the dirty in the car but its right when I started doing calisthenics so pushed up are painful. Currently 2 weeks out from injury.
Good video just started trying to get into calisthenics and I keep getting strains in my lat near the shoulder think I just need to slow everything down
The bioneers channel is amazing
Solid content again. Fatigue leads to form breakdown which can lead to injury. Injury takes you out of the game and then what?
Scary thought eh? After that comes rehab and months of rebuilding.
At 8:00 I did just that a few months back. I pulled off elite on the burpees way before I was ready and the regret was real. My wrists and hands were wrecked I couldn’t even grip a bar for a couple weeks
Coming from a guy who does calisthenics, I like this video. Pretty accurate.
bro, we need a beginner calisthenics program
Beginner is easy just do dips and pullups and pushups and their variations
@@LukasP143 no squats or pistols?
@@michaelsatterfield7944 of course squats lunges and their variations plus sprints. Uphill sprints if you are fortunate enough to have a hill around u
@@LukasP143 beginners are probably not able to perform a strict form pullup. They should start with inverted rows.
Hey Alex what do you think about for bands around elbow for Dips like Slingshot alternative for shoulder health???
Alex you should definately do a video on variations. Hear me out: a lot of lifters tend to compensate a pause style to match their regular touch and go sort of set because they think they should be hitting "x" amount of weight when they're actually much weaker on the variation.
For example when I first did the barbell floor press I was MUCH weaker on it than my regular touch and go, and even my pause (30lbs weaker). Most people will compensate for the movement and not train it as often as their weakness suggests they should. I think a lot of lifters would benefit from you giving a sort of process for determining what variations are needed and what to expect.
Hope that makes sense to everybody and much love from a swamp in the US 🇺🇸
I got you brother, will be covering all kinds of variations for weight training & calisthenics.
Much love from Canada!
In the calistenics community there are a lot of memes about injuries
We have skills like the one arm muscle up the prayer planche hefesto entrada dislocated dinamics and overall skills like planche front lever with dislocated grip and the reverse impossible dip
(Edit) also entrada de diablo a probably the frakiest looking skill ever
Neta ?
I work out alternatively. i'll be working out today then resting tomorrow, then work out the day after that. Don't know if this is good or bad but i've been consistent with this for 2 months now.
Yea bruh I was finna do 20 down dip after that one video you posted, but I checked myself and started with 15 lol. And I don’t regret my decision 😂
😂😂15 down is still solid!
Tips on increasing pull-ups?
Ahhh i love calisthenics, something that feels so good when performing the movements
There's just something about calisthenics 🔥🔥
@@AlexLeonidas couldn’t agree more
How often should we rotate the exercise variations?At the moment I workout upper body 3 times a week and I have a different grip for my pull ups each workout.Should I keep it that way or maybe stick to a single variation for a week and then swap it?
Hey nice video.. your calisthenics video got me adding dips and pull ups into my routine. Since I’m new to dips I can’t do many but I have no pain which is good. However, I feel my shoulders stretching a lot, is this normal? (there’s no pain, just a huge stretch). Thanks guys! Train hard!
Watch ua-cam.com/video/t6jZPrhA4e8/v-deo.html&t
Hey Alex, do some Day of my life. full day of eating, workout.
Hey Alex, circus athlete here with a question (potential Q&A question?)
Some time ago, I remember you talking about your experience with training the planche when at home, and you got a 3-5 straddle in little time. Obviously the high level of general strength you have and your background in Calisthenics helps plenty, so could I get your take on where I'm at? I feel like my planche is lagging somewhere, but can't find it.
Currently 199-203lbs, 6ft 1inch tall
145lbs Weighted Chin (Neutral Grip)
170lbs OHP
4 plate parallel bar dip, 3 plate ring dip for 5 reps
Can hold an iron cross and front lever
Any ideas? Cheers from Nova Scotia, Canada!
Hey Alex, love your calisthenics content. Is it normal to have less ROM in arched back pull-ups? When I do hollow body pullups I can pull chest to bar but when I do arched back my chin gets just over the bar
Yeah that makes sense, hollow body is easier for lockouts and it's what we see in the strongest weighted calisthenics athletes. Arched back gives you a limited but ideal back contraction at the top, though you can actually pull further and get your chest directly to the bar (sternum pullups). Not easy though, especially as you fatigue!
Facts on top of facts 💪🏽
How should I structure a calisthenics skilllwork session?
How similar are weighted deficit pushups and bench press in terms of strength development, hypertrophy and carryover to other exercises?
Hey Alex , do you believe in the whoosh effect in weight loss (where you plateau during a cut due to water retention but eventually you urinate loads and 'whoosh' all of a sudden lose a lot of weight ) or do you believe it's nonesense? Would appreciate a response, thanks Billy
is it good to wear belt on the waist
I took your advice on switching bench with overhead press on one of my two push days and my body has been feeling a lot better :)
Anyone have any advice for weighted calisthenics programming?
Hey Alex, when rotating exercises every week, assuming your targeting your personal weaknesses, does it matter what max effort lift you do before your secondary lift (the secondary lift that you’re doing for a three week wave)?
Not as much! Just make sure it's somewhat specific (ex doing any horizontal press for bench specialization) and you should be fine. We're training the skill of maxing and the accessories is where we build.
Dont internally rotate with the push up? I always tought you retract when the elbow are moving behind the body and protract when they are travelling in front? I tought that way you train the serratus more?
Saw your dip belt is amstaff... is the brand good?
Hey alex, as an ideia of video, its possible someday to cover weighted calisthenics and ring workout, how they can be a part of a routine ? I am currently dipping 3 plates for 1 rep max and pulling up 2 plates for 2 reps with 91kg bodyweight, kinda heavy but working on it and would be cool to cover this topic together, thankyou from brazil
Can definitely make a video on that, Breno! Much love from Canada
@@AlexLeonidas really appreciate your attention !
What would you guys say a strong ohp is to look big to the average person
i'm pretty good at keeping form good with high reps on upper body lifts, in fact it's way easier for me to keep form good on high reps than it is on heavy weights low reps, the only exception is legs though, because i start to breathe heavy and loose that valsalva and bracing, so legs i like to cap at 10 reps usually, especially squats. Pistol squats i can do high reps though without losing form, because on pistols the breathing and bracing is not as crucial as with bb squats
Interesting to hear that!
More Calisthenics videos, setting limit on bulk videos. Our boy is gonna get shredded! Can tell by the content he's trending towards the idea.
Espalda de montaña 🤩🤩
Is there a calisthenics program u recommend?
I get tennis elbow doing only dips and pull ups
0 dislikes, well done sir!
Got a solid community over here!
Doing calisthenics plus squats and deadlifts has been the best decision in my life
Do you find that calisthenics fatigues you more or less than weights?
Calisthenics fatigues more than squats and deads for me
Depends on the excercise, and depends on the individual case.
A pullup is probably more fatiguing than a lat pulldown, but it offers better stimulus.
Some skills, like planche, Maltese, back lever, are very hard on the joints.
But in terms of SFR (stimulus to fatigue ratio), doubt there is one that is better than the other
the only callisthenic move that really fatigues me is pullups, especially weighted
1:23 what weight is that?
My Pullups is regression used to do 3x5 with 20 kg and now I can barely get 3 reps with that weight. My weight is pretty much the same and my other lifts are going up
I would say take some time off of the movement and try focusing on a other pulling variation that does go up and then later try the pull up again
please release a structured calisthenics program
Definitely will
Cant wait!!!
I honestly prefer keeping my reps low for strength I could really care less about high rep endurance
Same thoughts as my last question. As a lifter for 30 years...coming from the days of only magazines. If you constantly change movements every workout there is no possibility of keeping yourself tracking upward. You will end up doing the same weight over and over. Even backtracking. Any thoughts?
I fear the same. And I am not this guy, but I think the smart way to do the variation is to not change the movement every week but to do it every 6 to 12 weeks and use variations that have a lot of carry over to one another, so the progress in one variation has a splash effect in the other variations. For example, dips, push ups and bench press, or dumbells instead of the bar, or close grip instead of medium grip, and so on. Even if that seems logic to me, I fear that progress will be slower. But hey, slow progress with no injuries should be still faster than no progress due to injury. I still need to put that to the test. Obviously it has to be put in practice with inteligent programing and periodization.
I love Ironwolfs Burppee Workouts. But currently doing the July Challenge and after doing 5 days in a rows lots of burpees my wrist hurt again like crazy...that's really demotivating =(
What if you try holding small paralettes and use them instead(or sometimes).. I’d imagine it could be useful
I have been doing calisthenics for 5 years, on and off. I see a lot of guys who watch me during my workout, and think after doing 2 pullups that they can do muscle ups easily. A lot of people worked with me for just 1 week and then the second week they attempt to muscle up and they end up injuring their shoulders. The very first important principle in calisthenics is NEVER RUSH ANYTHING. It took me a year to be able to do 3 sets of 10 pullups, another year to be able to do 7 rep pyramid pullups. The young generation and new starters should be very informed on this
So let’s say someone achieves a one arm pull-up primarily due to weighted pull-ups. If they stop doing weighted pull-ups but do high volume one arm pull-ups, will they lose or keep the ability to do one arm pull-ups?
Specificity of Training. If you're doing high Volume One Arm Pull-ups, how can you possibly lose that ability? Unless you loose strength/Muscle and aren't programming properly(or poorly).
What do I do if my pull-up bar is too low. I can’t hang fully extended so my feet want to touch when I do pull-ups. Bend knees and go heel-to-butt?
Pretty much man.. that's what I gotta do with rings.
My resistance band filanny came, my back will be sore tomorrow...
Do you coach people?
Is it good idea to mix weights and calisthenics?
For example, Push Pull Legs
3 days classic gym sessions, 1 day REST, 3 days Calisthenics with push pull and legs sessions?
Absolutely but I would recommend mixing them up in one session.
I had a similar idea once. I was thinking of 3 days a week full body where you do one day with barbells, one day with calisthenics, and one day with dumbbells. Plus you could do it in a heavy light medium setup as well.
I do push pull legs,
On push and pull I do calisthenics with rings
On legs I go to my local gym
Hello
Hey Alex, How do you feel about heavy kettle bell swings in the 5-10 rep range?
Can't say I have any experience with heavy swings, only for much higher reps!
That said it's not a form of training that interests me, and the benefits can probably be acquired through other exercises.
I have a 48kg and a 68kg kettlebells, please don't ask why lol, imo don't go that heavy...kettlebells are too clunky, 28kg is more than enough
I wouldn't use them to train speed strength, olympic lifts and ballistic exercises are much safer in my experience
I use those kettlebells for overhead press and carries only at this point
That's a whole body/core exercise. Also considered HIIT
wait do u take u daily protein soley thru foods or do u also take protein shakes
Daily is mostly through foods. I have shakes but not consistently.
Opinion on replacing pullups with rows for lats? In a lockdown over here no access to a pullup bar, thanks.
You will never fully contract your lats with a bar, simply because your elbows can't reach all the way back.
Try dumbells and twist to the side.
J C how about the stretch factor? Thats what I’m particularly concerned with
@@PhilFitworldexposed Same, nothing stretchs my lats more than pull ups, imo rows are better for mid back development.
Yo Alex I notice your using a thumb under grip for your pullups this video why is that?
Learned about it from Tazio Biondo
ua-cam.com/video/pQs6urENFmw/v-deo.html