How to Start FREESTYLE CALISTHENICS - ft Melanie Driessen (World Champion🌍🏆)

what's up kelly fam it's michael over

here and today i'm with a very special

guest

today with melanie trisa world champion

two times and also four times national

champion

of freestyle and today we're going to

show you or actually

mentally is going to show you how to

start freestyle calisthenics

but first maybe you can introduce

yourself to the channel

all right so like michael said my name

is melanie driessen

i was a gymnast for 11 years and after

that i started with calisthenics

before i started with freestyle

calisthenics i started with the basics

so like pull-ups push-ups and everything

and after that i went to a competition

where they showed us freestyle

and my first impression was like wow i

want to learn this and i think a lot of

people

will have this same feeling but they

don't know how because it looks

really hard to learn but i always say

like

you have to start with the basics and

that's what we're gonna do today

yes so you're gonna show us like

or actually me four or three exercises

how i and also the people at home or

watching the video can start with

freestyle calisthenics right

exactly yes all right so let's do it

let's jump right in

the birdie is back tell me i'm garbage

i'm going through sadness why i call it

throwing

progression it's all that i wanted to

follow and affection i summoned up

summoning dub dub dubby

[Music]

all right so before we gonna start this

video maybe it's nice to tell

what is skeleton freestyle when people

ask me that i always tell them

it kind of looks like gymnastics but

it's more raw it's more urban

so we don't really have any rules we can

do whatever we want so that's why it

calls

freestyle and because of that it's

really creative people make their own

moves come up with some really cool

tricks

so yeah that's how i will explain

that yeah so combining basically all the

like aesthetics the power

moves the basic everything together in

like one epic freestyle session yeah

it's like a

bodyweight training but like extreme

because you can do whatever you want so

it's not always strange

exactly it's not only strength it's also

uh just like swings and moves and

and like it's like acrobatic yeah like

circus yeah

awesome all right so now you guys know

what freestyle is

let's start with the very first exercise

right we're gonna start with a normal

swing because i think this is a really

really good basic because

most of the moves that you learn

contains the swinging

movements and this is also a move that a

lot of people do wrong

so i think it's good that we're going to

start with the swing all right

so let's do it let's do it so how

we're going to start a swing this is the

most important

we're going to hang on the bar and from

there we're gonna lift our knees up and

extend them

outwards and then we're gonna land in

the back so it's gonna look like this

you grab the bar you bring your knees up

and out

and let go all right looks easy it's

easy

you want to give it a try yes just like

this

yeah and you don't want to swing all

right so we're going to start from a

normal

hang all right so knees up and out

like that yes

that's it all right so that's it yes

okay so the next step is you want more

momentum because now we

understand how we're gonna start the

move but maybe you don't have a lot of

swing

so you're gonna grab the bar and you're

gonna try to make some momentum

like this out

and let go and this kind of movement

that will help you to get your momentum

better alright so first swing and then

yeah like you can make it like a hollow

body then bring your knees up

and out hello oh yes

and as you can see he's doing also a

little bit of a hollow body in the back

then you bring his knees up

out and then you get your momentum good

job awesome

yes nice if you can easily do this then

you can focus

more on the swing so we're gonna look at

the back swing we're gonna re-grab the

bar

and after that if you feel comfortable

you can maybe let go a little bit

or even clap your hands so we start

re-grab the bar if you get comfortable

let go

and the last step yes

sick it goes off over here i want to try

it

okay let's get it so first the normal

regrab

exactly now let's go to the bar oh that

was open already

i almost had it

[Music]

next up we're gonna do a 180. and before

we gonna jump on the bar we're gonna

just jump on the floor

because then you know which side you

want to turn if you jump and you turn

to the left side you're gonna turn also

to the left side on the bar

yes show me a jump all right just just

jump to the bar no just to jump on the

floor oh on the floor yeah

okay and then rotation rotation all

right

so michael's also turning the same side

as me left side

yes what we're gonna do now we're gonna

jump on the bar we're gonna swing

in the second swing we're gonna try to

make a 180

touch the bar and land on the floor like

this

so once swing then another

there we go 180

and let go

[Music]

so try it out

so just one swing for momentum

there we go 180 oh he's already old

again

i only need to grab it yeah oh yeah but

that's the second step so that's perfect

all right

so as you could see that was already the

second step

instead of just touching and letting go

you're just going to grab the bark

i'll show you one more time so just a

normal swing

and there we go 180

smooth yes and i was trying to go

off in the back swing so otherwise you

can just fly

yes exactly all right so that was the

second exercise that was the second

exercise

let's move on to the next third exercise

[Music]

so we just learned the 180 and this is

the basic

basic of for example a 360

a 540 900 and more

so this is just like uh the way how to

turn your body and if this gets easier

you can focus on

turning a little bit more yes all right

next

up we're gonna do a pullover because we

don't only want to hang

underneath the bar we also want to get

on top of the bar

and if you don't have strength for

example for a muscle up just yet

then this is a great start exercise for

getting up

the bar all right let's show it yes it's

very important

before you're going to start with pull

over is that you can at least

do like five pull-ups to get some

strength

and the pullover looks like it's

so what you do you pull yourself up and

you put your legs over that's why it's

called the pullover

all right so the first step what we're

going to do with this one is of course

the full ups

so we're going to do five pull ups you

want to do it with me yes

sure let's go grab the bar

one two three

four and five

yes all right that was easy that was

easy yeah so

like i said if you can do your pull-ups

go back

train your pull-ups first before you

even want to start yeah

yeah next exercise what we can do is a

half pull-over so what we're going to do

is a pull-up and then we bring our legs

halfway and then we go back to the

pull-up halfway

back to the pull-up and you can make

reps of this as well which can also give

you strength to

do the pull-over yes so like this

hang pull up here

and back and every time

you straighten your arms and bend them

good exercise really creative all right

so first pull up and then like a whole

pull over

like this and then exactly

and then chill above the bar every time

yeah

so again above the bar perfect

you can feel the momentum that you can

use to do the next exactly yes

really good so that's what we're looking

for for that momentum to get over

exactly yes yeah you need the momentum

to get around and with this exercise you

can really feel that

yeah exactly so the last step we're

going to do the full pull up

yes so grab the bar

and get over the bar

all right

yeah and this is funny because you don't

really do a pull-up which is also

okay yeah i like it i have like a

different technique for this one you use

really your legs like

this is it is as possible like you can

see yeah but most of the time when

people don't have the strength

it's not gonna happen because it would

look a little bit like this

if they don't have strength for pull-ups

they would look

like this and they can't go they can

pull themselves towards their waistline

yeah so that's why you say the pull-ups

is really important

yeah and also the like the the next one

yeah you need to strength for the

pull-up together all right but you have

it so

yeah luckily i haven't yes cross on my

crosses

down with your efforts i'm dealing with

pressures i know it's a lesson that's

worth the watch

last exercise of today is the forward

rule and this is also a move that you

see a lot because it can give you

momentum it looks kind of cool

sometimes it's really good to use this

move because in the meanwhile you can

think about your next move

so we're gonna start from the basic

again and we're gonna build up

towards the normal roll and before we're

gonna start i will just show you the end

result

so i will do the pull over which we

learned

just now and then from here you roll

and you come up and a mistake that is

made often is

that you roll and you don't know how to

get up like that

this is the most most made mistake

in this exercise i see myself doing that

right now

so we're gonna start with um the roll

but instead of

grabbing it like this when you start to

roll you're gonna grab your legs

like this all right yeah it's very

important that if you go forwards that

your body

just like fall forwards to make the

momentum and then when you try to get up

again you make yourself as small as

possible

all right so first exercise would look

like this

from here grab your legs

that looks scary to me all right so

uh first uh

all right now grab your legs

yeah perfect all right

i had it

but it was kind of sloppy but at least

uh no it was really good you have the

good momentum

so i'm sure you are ready for this next

step all right so next step

next step is the same thing but instead

of grabbing your legs

we just hold our hands like this it's

very important to keep them close

and strong uh like the muscles should be

strong like teamwork and you're

liking your body because if you're gonna

be like this you're gonna slide away

yes so

from here arms go here

oh they go on top of the bar yeah yeah

so you roll

and she made it look so easy

all right

all right let's go yes

very good all right how did that feel

it sounds good yeah yeah but i i feel

like i don't

like you're doing it really smooth and i

feel like i'm kind of sloppy and

like not having the swing or something

momentum i think that's just thinking

yeah because i never do this very good

all right all right awesome

okay so the last step is going to be the

full roll with the hands

and just holding on to the back yes

let's show you one more side

again make your momentum

and up and it's very important that you

just like

be big here and a small in the end so

big

and small okay

let's give it a try

let's go go go go yes

[Applause]

yes better i felt it on my wrist yeah

yeah you're holding it yeah exactly so

let loose of the wrist

just like do it with your body instead

of try to grabbing it

okay yeah all right so these were the

four exercises

yes all right i think what would be a

cool idea is to start combining

them yeah exactly so what we did we did

a swing we did a 180

then we did a pullover and a roll or

roll

forwards so i think if we're going to

combine them all

it's going to look a little like like

like freestyle

this is swing 180

pull over and then the roll

yes all right sick

all right let's go stick um swing

180 pull out for a roll yes

so swing yes 180

pull over okay make another swing no

problem

yeah yeah yeah

thanks good job but at least we all know

that

the main four exercises to start with

freestyle yeah there's

like there's more things to learn but i

think these would be

a good way to start at least some

freestyle training

all right guys so these were the four

basic exercises to start with

calisthenics freestyle

thank you melanie for showing me all the

exercises welcome

i have one uh more question um how do

you start

with freezer training uh what is the

like the workout routine that you

do when you're when you're training well

first of all it's very important

that your body is warmed up well and i

would recommend to do a lot of

dynamic movements so for example turning

your hands twisting your upper body

just like all these movements to get

your shoulders your arms

everything warmed up and if you feel

like you're warm

you're just gonna start on the bar and

in the beginning

you might not have a long training

because it's gonna

be painful on the hands uh but after a

while

your hands will get used to it you will

have skeletons and then

you probably maybe can continue for an

hour or

there's not so much rules in the

freestyle trainings i think

it's just really important that you

always listen to your body

and just like don't go too fast too soon

all right yeah so it's just like a lot

of practice

practice practice practice without

having a really structured routine or

something

yeah i think you have to just do it for

yourself um like feel what is

comfortable for you

if you feel scared for example that

means that you might not

uh ready for it yet so i would recommend

to

do the exercises uh which are easy for

you

more more time so you get more

comfortable yes and then maybe take it

like a step harder all right so step by

step basically

step by step yeah yeah don't rush it and

also i think it's really important that

you have a basic strength because if you

don't have

muscles or uh like strength in your arms

and

you're just gonna hang on the bar or

like they're going to be like you fall

down

yeah your arm's not going to be able to

hold that so it's really

important to have a basic first basic

strength yeah yeah all right

well thank you welcome so where can

the people find you if they want to look

look you up on instagram or something

yeah most active on my instagram

melanie.dreasen

and also i'm on tiktok so if you are

there make sure to follow me there's the

same name

so yeah all right so thanks guys for

watching to the video i hope that you

liked this video kind of new to the

channel freestyle

if you want to see more videos just like

this let us know in the comments and

also make sure to follow melanie on the

instagram and tick tock

we'll catch you in one of the next

videos peace out

when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly

recommend this it will do the same for

you

i'm gordon and i've been with

calisthenics family for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]

oh

you