Understanding Calisthenics

What is Calisthenics?
Calisthenics is a form of resistance training relying entirely on body weight. Some examples of exercises employing calisthenics include push-ups, lunges and squats. You are able to modify these exercises to make them more or less challenging, catering to a wide spectrum of athletes across all fitness levels.

Benefits of Calisthenics
1. These exercises can be done at home or in the gym so it is really convenient.
2. You are able to craft your workout according to your fitness level or according to your
training phase.
3. Such training, when done correctly and consistently, is an effective way to increase
core strength which in turn will help make you a more efficient runner.
4. Having calisthenics as part of your workout adds variety to your training program,
reducing the monotony of pure running sessions.
5. Cost of such a workout is kept to a minimum with little or no equipment required.

Rule of Thumb
A form is especially critical in calisthenics. By using incorrect form, you will not be getting the full extent of the benefits you should be enjoying from performing the exercises, you will also be vulnerable to injury should you keep using incorrect form repeatedly.
As a general guide, focus on maintaining a “neutral” position. Key points of a “neutral” position include:
i. Feet are roughly hip distance apart
ii. Knees are soft
iii. Glutes are clenched
iv. Hips are neutral
v. Stomach is tight
vi. Shoulders are back and down
vii. The spine is long
viii. Head is facing forward
This “neutral” position applies whether you are standing up, seated or lying down.