3 EASY Freestyle Calisthenics Tricks EVERYONE can learn ft. Melanie Driessen

what's up california it's johnny here

and we are back again with melanie

the former world champion of

calisthenics freestyle so in one of the

latest videos we did a beginner

freestyle workout

or some some basic freestyle skills to

do as a beginner

all right so in this video we're gonna

take a little step further so we're

gonna do

some advanced or beginner to advanced

freestyle moves

so what we're gonna do today so in the

last video we did

a 180 and this video wants to take it a

little further and we're going to add

a 180 that makes it a 360 360. and

there's different 360s because you have

a 360 from support you have a 360

uh from hanging like we call it dragon

360

and you have a swing 360. and swing 360

is a little bit more advanced so we're

going to leave that one but we're going

to focus today on

the sport 360 and the dragon 360. and

we're going to end off the video with a

bar hope

and that's a move that you uh are on top

of the bar and you jump from

one side to the other yes let's do it so

i'm just gonna follow along

you're gonna teach me um those three uh

exercises

so let's do it let's go let's go

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it

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we're going to start with a dragon 360

and there are different ways to do this

and i'm going to start with the easiest

one

and it's not that easy still it's pretty

advanced already

but i think we're gonna just uh start

with the the one that i think that

most people can do yeah fastest so let's

just try it out

so what we're gonna do um we're gonna

start our swing

and when we are in the front we're gonna

grab our hands

like this and it depends which side

you're turning if you turn into the

left side your right hand goes under and

if you're turning

to the right side your other hand goes

under

yes so it depends on what side you you

turning i think this way so

yeah so just give it a try just go to a

lower bar grab your hands and start

understanding a little bit what to do

on the lower bar so just choose a bar

where you can stand on the floor

you grab the bar in your front swing you

switch your hands

and then when you go back your body is

turning

turning turning and then you re-grab the

bar

and mistake that is made often is that

you start turning

already in the front swing so what

people will do is like they're gonna

grab and they turn their body

but you don't want that you want to keep

your body right here

and just when you go back in the swing

then you will turn

yeah okay i'll show you the full

movement

so swing in the front grab it

and turn

nice you want to give it a try yeah

let's do it

um so

grab the bar and in front do this yeah

and then your body stays

also like this like this yeah and then

when you go back

and also go back this way and then here

yeah exactly when you go underneath the

bar you start your twist

so first a normal swing then only switch

your hands

wait for it and turn whoa

yeah let's do it

so first switch then you wait a little

bit and now you turn yeah that's much

better

all right nice easy

okay i think we're gonna continue with

the little bit harder step so instead of

the grip like this so the mixed grip

we're gonna grab it like this so you

don't

you're not gonna twist you're gonna keep

it here the movement is gonna be the

same

um on the way back turn around

and grab the bar okay so the difference

is that you

um during this one and now you have to

cross your

your hands are crossing yeah so you have

to do yeah you have to let go of the bar

so that's going to be a little bit scary

for some people maybe

but just do it on a lower bar um with a

mat

and then afterwards you can go to the

hyper i will show you it looks like this

so in the front swing just switch your

hands

and then nice

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okay let's try it out so i've never done

this before

oh first time the previous one i did

one one time before but this one it's

actually pretty new to me

so turn to enjoy

[Laughter]

so this is like like you already said

it's already more advanced you feel it's

it's a little bit harder so you have to

make sure that the first move is really

easy before you move on

to this one and then i will just show

you the last one

which is even more advanced um and

that's without even turning your hands

so it's going to be just a normal swing

and from there you're going to twist

so the hands stay here and then on the

way back

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isn't that just a full string 360

no this is a swing dragon 360. and the

difference is that you are

turning um like that

yeah and with a normal 360 you pull

yourself up and down like

so it's close but this is just a step

before the normal

okay

so like this and backwards and then full

yeah and it's

a good idea to start your swing or to

start your twist

not too late yeah

pull in

so what you're doing right now is just a

normal 360.

i think you just have to go back to the

previous step get this one really under

control

and then if you're able to do this this

one then

this will be your next step yeah okay so

clean up the previous one

excellent step two and then go to this

one yeah moving on with the next

okay the normal 360 from uh muscle up

support or

from uh from the hips yes i think we're

going to go to a low bar

to understand the movement and maybe in

the end we can go on this one

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so we are in the low bar right now we're

going to start with cedar 360.

you want to put your glutes in the

middle of their hands

so not here not here but right in the

middle

looks like this and then you can turn

around

so just sit and turn

yeah and now you try to do it on your

hand but you want to do it in the middle

yes turn around perfect

all right yeah so that would be step one

and i would

recommend to do this a lot of times

until you feel comfortable because maybe

in the beginning you are scared falling

over

um if that happens you can always do

this

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so you don't fall that's basically a new

new skill it's

already a new skill we're gonna make it

faster so instead of

sitting and turning we're gonna do it in

one movement

like this

give it a try

oh try sitting in the middle of the

hands again

yes yes yes yes that's much better

so again just drill this move

until it's really comfortable i wouldn't

recommend to go to the next step if

you're not able to do this

uh without failing um but if you are

ready for the next step we're gonna do

the same thing

but without sitting so you're going to

grab on the bar

and you're going to lift your knees up

so when you turn

you lift your knees up and re-grab

the bar like this so no sitting

and grip

this one's easier for you i think this

one's easier yeah

it depends really i think maybe you've

done this more often than

the other one i've practiced this one

before actually yeah but not the

previous one so

so that's probably it but if you are new

to this sport and if you are new to this

360 i would really recommend you to just

start with the first one

to understand the movement to understand

the twist

all right i think the next step is going

to be a

higher bar high bar yeah oh no

with this move it's really important

that you have basic strength because if

you go on the high bar

and you are grabbing the bar you're

gonna

hang like this so your muscles need to

be strong to

be able to hold yourself so don't do

these things if you are not able to do

uh pull-ups or something like that we're

gonna start with the first move and then

we're gonna do with the second one

without sitting

pull over

there we go sitting and stirring

and then without the sitting so we have

the full

360.

nice okay so let's try it out

on a high bar

first sitting yeah that's right

[Applause]

nice first time that was really good

so you want to try the normal one yeah

let's get it hopefully this one will be

easier for me

well you said that you've done it before

so

way a little bit sloppy but i get it

that was good it's really nice awesome

so we're going to move on to the last

move

bar hops yes so we're going to go back

to the low bar

and then we're going to come back to the

high bar afterwards

from one side to the other side looks

like this

before we gonna start this move it's

important that you understand how to do

this

momentum because if you don't have

momentum it's going to look like this

and we want momentum so a really great

exercise for that

is just swinging like this from here up

up and try to keep your shoulders

above the bar because if you go

backwards

you're not gonna be able to come back on

the bar okay

let's go so just the swings just swings

give me five

yes perfect keep that shoulders above

the bar

nice really good

that's it i think we're gonna go over

the bar it's the same thing so without

with this movement jump over the bar and

we're not

going to focus on re-grabbing the bar

just yet we just try to get over

so from here get over

i'm so swing and then jump

that's it pretty easy pretty easy

so now we're gonna focus on re-grabbing

the bar same thing but you have to turn

your body around

a 180. grab the bar if you want to swing

and turn around

perfect nice all right also this move

just do it over and over

drill it until you feel comfortable

maybe you can go a little bit higher

and in the end you can go to the high

bar i think we're gonna skip

the first part we're gonna directly go

to the high bar

always when you go to a higher bar you

can just go back to the first

steps you don't really have to do the

end result in the hybrid directly

this will help you to get over your fear

so what we did before we're going to

start with a normal swing

then we jump over and then in the end

we're going to re-grab the bar

i'll do it in one try

so start here we're going to start with

the kick-ups

and maybe this is a little bit scarier

because we are higher from the floor

so if you feel comfortable jump over the

bar

and left on the mat

all right so pull over

yes sweet

oh perfect all right

okay now we're gonna do the bar hope so

we're gonna try to re-grab the bar

again uh your body's gonna fall so make

sure that your

muscles are tight and that you don't let

yourself just like fall into your arms

yeah

always control your movement there we go

maybe you want one shooting for momentum

nice clean

so now it's my turn

yes all right

okay let's combine everything together

and in between the moves we're gonna do

the pull over which we learned in the

previous video

so you can see that this is really a

move that can be used for making combos

so we're gonna start with the dragon 360

in the mixture

the easiest one yes then we do a pull

over we do a 360

and then another pullover and a bar pop

let's go

that's it

looks pretty cool so hopefully i'm going

to get it

you can do it so first off it was dragon

360 mixed grip

pullover if you need

an extra string it's good probably

no problem pull over 360 pull over

let's get it

yes right yes okay

that was close let's go pull over

perfect 360.

yes another pullover

and then the bar hope

good job pretty tough yeah you can see

if you're gonna combine everything

it's gonna take a lot of endurance um so

this is also really a good

thing to train while you're doing

freestyle because you need your

endurance

uh in the freestyle trainings all right

guys so we just

learned i just learned and you just

learned three of the advanced freestyle

moves

in the previous video we did some

beginner moves so hopefully you can now

um go and practice your freestyle

training by

doing these moves and combining them

with some statics maybe

front levers muscle stuff like that

because that's what freestyle's all

about

so yeah melanie thanks for teaching me

and the viewers uh these skills so

where can they follow you yeah they can

follow me on my instagram

check it out melanie.3 and also i'm on

tik tok it's the same name there i post

everything alright guys so make sure to

follow her and please let us know if you

want to see more about maybe freestyle

or other skills

let us know in the comments and we are

happy to cover this subject for you

so that's it for this video and we'll

see you in the next video

peace out peace

somewhere

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fingers

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