Not the Easiest One
Calisthenics can be traced back to ancient times as a way to maintain and develop strength. It will remain a popular option due to the large part that the equipment requirements are relatively low. Most neighborhoods have a local park available with plenty of equipment to utilize for a fitness fix. In short, calisthenics is the term used to reference all bodyweight exercises. When you go for a jog, you are performing calisthenics.
Given the seamlessly normalize distancing measures, most places have in order nowadays.
Calisthenics can be your go-to solution to continue your fitness journey. Even without the stay-at-home orders in effect, calisthenics is the OG’s in the fitness world and arguably has the most carryover to everyday life. I must admit, although bodyweight exercise can build strength, I am not convinced, it’s the most efficient way. However, that is open for debate; I write today to drop another “easy” way to hit a ton of muscle groups in one exercise.
Overhand pull-ups, wait, before you close the window you are reading this on, hear me out. I know pull-ups are not the most sought-after exercise workouts, but it does pack uh punch. By targeting grip strength, wrist, arms, shoulders, upper and mid-back, core, and glutes all in this one movement. Combine this baby with a squat-lunge combo, and you have yourself a full-body delight.
If you’re thinking, I cannot even hang on the bar let alone pull myself up. Rest assured, there are ways around this while you build the strength necessary to perform a pull-up. For instance, a resistance band, securely fitted on the pull-up bar, stands on a tall enough box to step on the band. Warning; not sure you step on the band at the arch of both feet and keep your toes pulled toward your knees to prevent the resistance band from slipping off.
Some technique cues and helpful tips:
Use a step or box to reach the bar and place your hand slightly wider than shoulders wide apart*
Try not to shrug your shoulders, actively pull your shoulder back and down; maintain a long neutral neck position.
With maintaining a long neutral neck position, try to avoid reaching up with your chin to get it over the bar.
Engage your core and glutes, and maintain that engagement throughout the entire movement.
No swinging unless you’re competing in a CrossFit muscle-up competition; either bend your knees or straight legs, and maintain knee-to-knee and foot-to-foot connection.
On the way back to the hanging position, avoid letting your body freely drop down to the starting position. Always lower your body in a controlled manner.
As mentioned before, combine the pullout with a simple lower body exercise, and you have a 20–30-minute workout. Sometimes, less is more!
Live life free and stay FIT!
J’Nathan Bullock CSCS