11 Overlooked Calisthenics exercises for Unbelievable Results!

11 Calisthenics exercises you should do, but you probably don’t.

Some exercises of the day will be easy, some harder.

Let’s start, but first let me remind you to visit andrealarosa.fit for my calisthenics programs.

You will improve push ups, dips, pull ups and variation, all bodyweight.

You will also find “Ultimate Strength” my latest program

if you want to increase the strength during Bench Press, Squat, Deadlift,

it’s great because you will also find some extra calisthenics exercises like pull ups/push ups and similar.

1st exercise of the day: Hanging Shrugs! For Scapula Mobility.

The most advanced athletes should do this during the warm up, while the beginners should do it as part of the workout.

This is also important to understand how to activate your lats for the first part of the pull up.

2nd exercise of the day is a little harder.

Wide Pull up + One Arm Eccentric.

Great if you wanna start training towards the one arm pull up.

Just do a wide pull up and then shift your weight to 1 arm only.

Obviously you should train both arms.

3rd exercise: Another mobility exercise.

Straight Arms Shrugs mobility for your scapula.

Great to understand the abduction and adduction of the scapula.

Just like the hanging shrugs, the most advanced athletes should do this during the warm up,

while the beginners should do it as part of the workout.

There is an easier variation with knees on the ground.

Next exercise is a plank variation you can do on rings or on the ground.

Sets of 10, 20 or 30 seconds.

And this is how it is on the ground.

You don’t see many people doing this exercise, it’s super good.

The next 2 exercises are great to improve L-sit and V-sit.

1st one is Pike Pulses Legs straight.

Fingers on the ground at knee level.

Now I’m going to show you from a different angle.

Next exercise: Seated L-sit hold (or V-sit)

This is an intermediate variation.

This is the advanced one.

These are gymnastic exercises

Keep watching the video so you can see more of these gymnastic movements.

Russian Dips.

The 1st one it’s the calisthenics variation.

You put your forearms on the parallels, then lean forward and you go to a dip position using the momentum.

Now I’m going to show you the gymnastic way (little harder).

It’s basically the same movement but you put your brachialis on the parallels

Another overlooked exercise is the Bulgarian dip.

It’s a ring dip but you go into supination when you reach the support position (Straight Arms)

Next exercise is a Korean Dip, it’s a lot stressful, so you better be careful with this one.

If you have big gluteus you will find it difficult to do it properly, you can also do it on rings.

The next exercise is more advanced, this is for the people who likes to train skills.

Assisted Maltese Press I’m going to show you from 2 different angles.

I'm going to do 1 repetition only because I didn’t warm up properly for this skill.

Straight Body.

You can either do the press for more reps or you can focus on the eccentric part only by doing 1 super slow negative.

Last exercise of the day: Single Leg Deadlift.

It’s important to focus on the gluteus and to not shift the weight on 1 side.

These are the 11 Overlooked Calisthenics exercises that you shouldn’t miss

Let me know with a comment below if you have in mind other rare exercises to suggest.

Remember to visit my websites if you want to train with me,

all the links are in description. See you soon.