CALISTHENICS PUSH WARM UP
Updated: Apr 8
A BRIEF GUIDE TO WARMING UP FOR CALISTHENICS PUSH TRAINING, AND HANDSTAND PRACTICE
IN SHORT; IT'S ALL ABOUT THE WRISTS, SHOULDERS, AND T-SPINE
THE GOLDILOCKS EFFECT
A warm up should be just the right intensity, duration, & selection of exercises.
Too long and too hard and you'll be fatigued and under performing during the workout...
Too short and non-specific and you'll fail to get the best out of your workout and it'll feel like your losing the battle...
But if you get it juuuuust right then your workout will be productive, feel less arduous, your performance will peak, and therefore yield physiological adaptations and most importantly, PROGRESS.
PHYSICAL AND MENTAL PREPARATION
Every warm up should be different. From person to person and workout to workout. Try NOT to copy some guy off YouTube, but instead explore and find out what works for YOU.
If you have specific injuries, immobility's, or instability's to work on then ensure that you do. A warm up should consist of the following;
A 3-5 MINUTE LIGHT CARDIO ACTIVITY; Skipping, Footwork, mini-circuit. Whatever yanks your crank.
TARGETED JOINT MOBILITY; I have pretty tight shoulders and chest, so I tend to hit these before training
WORKOUT SPECIFIC EXERCISES; Lower intensity variations on the move(s) you're about to practice (eccentrics, reduced range of motion, whatever works for you)
MENTAL PREPARATION; whatever gets you focused, psyched, and feeling confident for the workout ahead. Breathing techniques, music, motivational videos, a word with yourself in the mirror...
PULSE RAISER (3-5m)
Any Heart Rate (HR) increasing activity appropriate for your abilities. Get yourself a little out of breath, loosen off, body temperature up, and HR above 120.
Footwork (sidesteps, high knees, lunges, squats)
Dynamic Movement/Flow (incorporate press ups & crawling)
JOINT MOBILITY & STABILITY
Loaded and Unloaded mobility of the joints we intend to load in our workout.
In this case (Handstands/Push exercises) it's the WRISTS, SHOULDERS, AND T-SPINE
EXERCISE; Full Range of Motion (ROM)Wrist Flexion/Extension from unloaded (in the air) to full loading (press Up position).
TECHNIQUE; Fingers spread and lightly flexed, elbow straight, scapula down.
Neutral Spine throughout
As many different angles as possible (fingers pointing forwards/back)
QUADRUPED POSITION; LIGHT LOAD
BOX POSITION (QUADRUPED WITH KNEES LIFTED); MEDIUM LOAD
PRESS UP POSITION; FULL LOAD
EXERCISE; T's, Y's, W's (optional resistance band)
TECHNIQUE; As taught in class, these exercises are targeting the correct alignment/movement of the scapula (generally speaking, retraction and depression).
LAYING OVER A BENCH/TABLE/BALL
LAYING PRONE (FACE DOWN)
EXERCISES; Bridge, Arch/Hollow Body, Headstand
TECHNIQUE; These complex exercises focus on spinal alignment through varied loaded positions. Focus on perfect form, ease of movement, and breathing throughout.
BRIDGE (Spinal Extension)
Start laying on your back, feet hip width and knees bent, hands by your ears with fingers pointing towards your shoulders.
Push through your hands and feet to arch the body into a bridge, lifting your hips as high as possible. Aim for a uniform level of curvature at the spine, arms and legs as straight as possible.
ARCH/HOLLOW BODY (Neutral Spine, Full Arm/Leg Extension)
Practice your spinal & pelvic alignment
Progressive Calisthenics exercises working towards your hardest move/workout focus.
Our aim here is to master some easier compound movements that are appropriate for Handstands/Push workouts. WE'RE NOT TRYING TO FATIGUE...yet. Work within a 60-80% intensity and get the technique as best you can.
Below is a typical progression for Handstand Practice.
PRESS UP POSITION
Scapula Push Ups
Negative Push Ups
Pike Push Ups
INVERTED/FEET OFF FLOOR
Enjoy! R x