Your Calisthenics Guide

So, you want to tackle bodyweight training because you've heard of the many wonderful benefits it offers?

Perhaps you have to do it because you don't have access to a gym for the time being?

In any case, bodyweight training is here to deliver. Below, we've outlined six of the best bodyweight movements for optimal muscle gain.

Let's see what they are:

 

1. Inverted Row

Inverted rows are one of the best bodyweight movements you can do to strengthen and develop your upper back, shoulders, biceps, and grip. The movement is also incredibly versatile because you can adjust the difficulty by changing your body's angle. This allows you to make the movement fit your strength level now and make it more challenging down the road.

The best part is, you can use it in a home workout, so long as you have a sturdy table or a desk to perform it underneath.

 

2. Push-Up

Push-ups are another incredibly versatile movement that strengthens your chest, shoulders, triceps, and serratus anterior. This movement is also vital for shoulder health and scapular stability.

The best part is, you don't need any equipment to perform it, and you can vary the difficulty level to fit your strength. Great variations of the classic push-up include:

• Knee push-ups
• Decline push-ups
• Close-stance push-ups
• Plyometric push-ups
• Weighted push-ups

 

3. Squat

The squat is one of the most natural movement patterns we can do and does a fantastic job of strengthening and developing the entire lower body.

If the classic variation feels too easy, you can do jump squats, Bulgarian split squats, and even assisted pistol squats. You can also grab a kettlebell or dumbbell and do Goblet squats.

Like the previous exercises, this too offers incredible versatility, and you don't need any equipment to do it.

 

4. Single-Leg Romanian Deadlift

Romanian deadlifts are one of the best exercises for hamstring and overall posterior chain development. When done correctly, this movement strengthens your hamstrings, glutes, hip flexors, and back.

Single-leg Romanian deadlifts are a great variation of this movement that challenges us a lot and helps improve our balance. Plus, because we train one side at a time, this exercise is also great for fixing and preventing side-to-side muscle imbalances.

 

5. Glute Bridge

Similar to the previous exercise, the glute bridge is another fantastic movement for the posterior chain. The primary difference is, this movement emphasizes the glutes better and engages our core musculature more.

This is also a fantastic movement for people with lower back issues, as it doesn't cause any back pressure.

The best part is, this movement is highly customizable, and you can modify it to fit your current fitness level. For example, if the classic version is too easy, you can do the single-leg variation.

 

6. Plank

The plank is a fantastic isometric exercise that trains the entire body. The goal with it is to use your core musculature to maintain a rigid position. To achieve and maintain this position, a whole range of muscles have to work – namely, your rectus and transverse abdominis, glutes, back, hamstrings, quads, hip flexors, chest, and arms.

Also, because this movement has plenty of variations, you can easily make it fit your current fitness level. For example, you can start with the classic version and slowly progress to extended high planks.