Barbell Training and Calisthenics

Something I've been thinking about lately is incorporating some calisthenics into my program. For those who are not familiar with it, calisthenics generally refers to a set of exercises that you can do using your body as the resistance rather than iron plates, dumbbells, bands or other such equipment.

Of course, at the end of the day, barbell training is best for getting stronger as you can theoretically continue to add weight to the bar indefinitely. With calisthenics, you have to rely on things like body position in order to get the leverage needed to increase the resistance. However, once you've mastered something like the one-armed pull-up, there is little you can do without adding weight in order to continue to make it harder. You can change the speed, I suppose, but you can't continue to add resistance.

That being said, there are a number of things that I really like about progressive calisthenics. For one thing, if you don't have access to a gym and you don't have a squat rack, barbell and plates, etc., you can still get strong using calisthenics. If you go through the progressions and get to the point where you can do a one-handed handstand push-up....you're pretty darn strong.

Something else I like about calisthenics is that it is more difficult to injure yourself. Now, if you're a steadfast barbell guy, before you start writing me a nasty-gram, let me explain that a bit. I do not mean that barbell training, properly done, is unsafe in any way. But it's that "properly done" part that will get people. I agree that performing a low-bar, barbell back squat is very safe for your knees, back, hips and the entire body....when it is performed correctly.

The problem with some of the barbell movements is, they are too easy to do them incorrectly. This is why, if you want to really get as strong as you can, I recommend barbell training WITH A COACH. Particularly, one who knows what they're doing so that they can help you stay safe.

With calisthenics, it is much more difficult to perform the movements in a way that will cause an injury. So, couple that with the lack of necessary equipment and calisthenics starts to look pretty good...especially while we're all still under threat of lock-down.

Most calisthenics movements, since there is little to no equipment required, can be done pretty much anywhere. If you like to be outside, you can do push-ups, bridges, pistol squats, etc. anywhere you like. Do them at the park or out in the woods or in your back yard. Wherever.

Something else that's great about them is that they further enhance your ability to maintain your balance and mobility. Yes, having a heavy barbell on your back while you squat will improve your balance as you learn to keep the weight over the middle of your foot, but calisthenics helps improve balance in so many different positions that it makes a great supplement to the barbell in that area.

One of the last things that I like about calisthenics is that, some of the movements (when you finally advance to them) just look really cool! I mean, who isn't impressed by seeing someone do a one-handed pull-up? Or a one-handed handstand push-up? You can even progress to doing things like planks, levers and the, one of the ultimate calisthenic movements....the human flag!

For all these reasons, I think that the average person would do well to include calisthenics into their strength training routine. I know that I plan to add them to mine. Just make sure that you allow yourself adequate recovery time so that you avoid overtraining. If you want to work toward pistol squats on the same day as barbell squats, that's fine, but you may find that you're too fatigued after squatting a heavy barbell to make much progress. But, if you've moved on in your training to the point where you have a lighter squat day, do your pistol squat progression that day.

After some time, I'll try to remember to return to this and provide an update on how things are going with my training and incorporating progressive calisthenics. 

In the meantime, if you want to learn more about progressive calisthenics yourself, you can check out either (or both) of these books that do a great job walking you through the progressions:

Get Strong - Al & Danny Kavadlo

Convict Conditioning - Paul Wade