5 Worst Calisthenics Exercises that you Should Avoid!

There are many exercises

in Calisthenics

that may look cool

and impressive,

and you might think that they are effective,

but in fact

So, if you are serious about making progress

in Calisthenics

What's up, guys?

It's Bas here from Calisthenics Family.

In this video, I will show you

and also do this

injury free.

For each exercise.

I will also show you an alternative

that is effective and safe that you should be doing instead

All of these exercises

can also be found with proper instructions

in our Calisthenics Family Workout app.

Make sure to watch this video all the way to the end

in order to enter this

And let's get started.

The first exercise that you should avoid are

or pullups with momentum.

In CrossFit, they are known as

but in calisthenics I also see a lot of people

using momentum to get their chin,

over the bar.

Kipping pullups can allow you

to perform more reps of pull ups

than you might be able to do with strict form.

However, it is not as effective

for building raw strength and power as strict pullups.

It can also put a lot of strain

on your shoulders, particularly

if you don’t have proper form

and do it too often.

If your primary goal is to build maximal strength

or power, you may want to focus more

on strict pullups or other pulling exercises

that emphasize slow controlled movement.

So do

instead.

Even if it's with the help of a resistance band,

learn the proper technique to progress

in a safe and effective way.

This will pay off in the long run.

The second exercise that you should avoid

are back to Wall handstand push ups.

Learning the handstand pushup is a goal

that many calisthenics athletes have.

In order to reach this goal, you have to

master the progressions before

a lot of people start with pike push ups,

which is a great foundational exercise.

However, a lot of people think that if they can do

ten repetitions of the pike push up,

ten repetitions of the pike push up,

they can go directly through the wall handstand, push ups.

Especially

back to all handstand pushups

are a bad choice

since they do not mimic the free standing

handstand push up in a correct way.

First of all, with the back to wall handstand push up,

you cannot lean over your hands, which will make it

less effective

for your shoulders

and puts a lot more strain on your

triceps and

elbows.

Another reason why you should avoid this exercise

is because your back will be arched like a banana,

which puts a lot of strain

on your lower back and will not teach you

how to keep good posterior pelvic tilt

that you need

for the free standing handstand push up.

A good and effective alternative

would be the elevated pike push up.

This is because you are able

to scale it

easier to your level.

You can focus on getting your shoulders over

your hands, which will target the shoulders

in the right way.

And you are able to keep

focus on good posterior pelvic tilt,

which is essential for the free standing handstand pushup.

The third exercise that you should

avoid are

This kind of exercise is something that you see

a lot on social media and might look cool

but is not an effective and safe way to make progress.

This exercise can not be scaled in a safe

way, and the progress cannot be measured in a precise way.

Next to that, if you do this exercise too often,

since the joints

of the shoulder

elbow

and wrist

will have to absorb the force of the impact.

Every time you land.

A safe and effective alternative

exercise is the

This exercise is safer because

and thus

there will be no impact on the joint.

Next to that,

you can also scale it much easier

by getting a thicker band as you get stronger

The fourth exercise that you should avoid are

Sit ups work the

rectus abdominis, also known

as the six pack muscle.

However, sit ups also place a lot of stress on the spine

and can potentially cause lower back

pain or injury if performed incorrectly.

Additionally, sit ups primarily work

the rectus abdominus muscle and do not engage the other

important core muscles such as

the transverse abdominus

obliques and erector spinea as effectively.

as effectively.

can be a good alternative to sit ups.

Hollow body holds are a core exercise

that target the entire abdominal region

that target the entire abdominal region

as well as the hip flexors and lower back muscles.

as well as the hip flexors and lower back muscles.

as well as the hip flexors and lower back muscles.

This exercise involves

maintaining a specific position

where the body is tucked in a hollow shape

with the lower back pressed into the floor

and the arms and legs raised of the ground.

The fifth exercise that you should avoid

Handstand walks can be a fun exercise to do.

However, for most people

that want to learn how to do a handstand hold

in order to eventually unlock more

advanced calisthenics skills such as

handstand push ups,

or the L-sit to handstand,

practicing handstands walks

is not effective and can even be

Most people that are walking on their hands

don't do it intentionally.

Instead of having the right technique

and form to stay in a handstand hold,

they move their hands in order to stay

in an inverse position.

Doing a handstand walks

instead of bailing out

of a handstand

might teach you bad technique

for the handstand hold,

It also puts a lot of strain on your wrists,

since your whole body weight in combination with the extra

force of movement is put on one hand at a time.

If you are new to handstands and want to learn how to do a

freestanding handstand hold

A great alternative exercise

is the

Practicing this exercise and eventually

taking one leg of the wall and alternating

is a much more effective and safe way to progress.

This exercise will teach you how to use your

hands and fingers in order to balance

without moving your hands all the time.

You will also notice that you will spend

much more time in the handstand position,

which will also help with making faster progress.

All right, guys, that's it already.

These are the

if you want to get started

and in complete way with calisthenics, then

check out our calisthenics family app.

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Lastly, let's get into this

We will give away

one set of our Calisthenics Family wrist wraps

after publishing this video,

the winner will be announced in next week's video.

This is what we gave away.

Last video

and the winner will appear

and the winner will appear

right here in the screen.

Congrats.

Let me know

And we'll see you next week.

Peace out.