3 Calisthenics Skills All Beginners Can Learn In 30 Days

What’s up guys it’s Michael from Calisthenics family

and today we’re showing

So for this video we have chosen the most important skills

that you need to learn when starting with calisthenics

Why?

Because these skills will lay down a very good strength foundation

for further and more advanced calisthenics skills

such as the muscle up,

the handstand,

or even the planche!

These 3 skills where also the first skills

that we unlocked at the start of own calisthenics journey

in just 1 month of training

and helped us a lot to move forward to more advanced skills

So let’s get into the first skill.

The first skill is the elbow Lever

This is a pushing exercise

as you’re using your shoulders and triceps a lot.

This skills is pretty challenging,

but it’s definitely not as hard as it looks,

because with this exercise you balance a lot on your elbows

which makes this skill easy to learn!

So how to perform the elbow lever?

Turn your hands outwards

Bring your elbow together and press them into your hips

Make sure you can feel your hipbones when pressing your elbow in

From here get down the floor

and lift your legs and chest simultaneously from the floor

until you’re in a nice straight position.

If you can’t get into the full elbow lever at once.

Try these progressions:

First you can try the frogstand

to build isometric bent arm shoulder strength

Second you attempt a tucked elbow lever where you tuck your legs in

Third you can try the straddle eblow lever

where you already moving more forward but only spread your legs out

until you can move on the full elbow lever.

To make this exercise easier

you can try it on parallettes

which give you more grip and stability!

The second skill is the pull-over

As the name implies,

this is a pulling exercise

where you use your back & biceps muscles

to pull yourself on top of the bar.

This exercise looks scary

but once you get the technique down

it’s a piece of cake.

Next to that it’s a very usefull skill exercise

to have in your pocket

for example if you want get on top of the bar

without being able of a muscle up

so you can still train your straight bar dips or negative muscle ups.

To perform the pull-over

Grab the bar at shoulder with apart

Start with an explosive pull up,

while simultaneously raising your legs towards the bar

Once your chins are on the same line of the bar

pull your hips towards the bar

and finish with a full rotation around the bar

by tucking your knees in

Of course you should not try this at first on a high bar

So to break down this skill can you can try these progressions:

First get comfortable with the swing on a low bar

Second learn how to make a full rotation on a low bar

Third move to a high bar

and only practice the swing by using a lot of momentum with your legs

until you’re able to make the full pull-over

One very helpful tip to practice this skill

is using an elevation like a box or a tier to jump from

to get yourself around the bar.

The third and final skill is the L-sit.

This is a core exercise as you’re working both your abs and lowerback.

The L-sit is just really cool skill to perform

but also very effective for building isometric core strength

for many static skills like the handstand

backlever,

or even the planche!

To perform the l-sit

Spread your hands out on the floor

and place them next to your hips

from here, push the floor away with straight arms

while raising your legs off from the floor.

At first this skill can be quite challenging,

especially if you’re not so flexible in your hamstrings and hip flexors.

So to learn this exercise, try these progressions:

First build straight arm pushing strength with a p-bar hold

Second attempt a tucked l-sit where you tuck your legs

Next you can try the single leg kick out

to get yourself comfortable with one straight leg

Until you can move on to the full l-sit hold

One key tips with this skill:

definitely start on parallettes

as you will have more grip to push yourself away from the floor

but also more space to move, for those with tight hamstrings!

Alright guys, these where the 3 calisthenics

you should and can learn once you start with calisthenics

but at this moment you are probably wondering

well, how can I unlock this in just 30 days?

Well, as these skills are categorized

as push-pull-and core exercises.

so you can perfectly train them

in a structured push-pull-legs/core routine.

So here's an overview how that looks like:

on day 1 you’ll train your elbow lever

and go through the progressions at your current level.

On day 2 you’ll do the same for the pull over

and on day 3 you practice your l-sit

along with maybe some leg exercises like squats or lunges.

Repeat this twice a week with 1 rest day on Sunday

and here you have your perfectly structured routine

with enough frequency and recovery time to learn these skills!

So guys as you might now by now,

we recently launched our own Calisthenics App

where you can find all these exercises and progressions

along with many other workout programs

In our app you can create your own workout

for example this workout routine from this video,

so you can perfectly track progress with each single exercise.

You can download the app for free

in the Google play or the Appstore

so make sure to do so by clicking the first link in the description!

So let’s get into this weeks giveaway,

I already mentioned the benefits of parallettes

a few times in this video

so we’re just giving away 1 set of paralletes again!

the winner will be announced in the next video!

Last video we also gave away one set of paralletes

and the winner will appear right here.

Congrats and good luck with your journey!

Alright guys if you liked this video make sure to subscribe

for more useful calisthenics workouts and tutorials,

and we’ll see you in the next video.

Peace out!