Monique König - Calisthenics X Mobility

The content of this book was carefully researched. However, readers should always consult a qualified medical specialist for individual advice before adopting any new exercise plan. This book should not be used as an alternative to seeking specialist medical advice.

All information is supplied without liability. Neither the authors nor the publisher will be liable for possible disadvantages, injuries, or damages.

British Library of Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Original title: Calisthenics X Mobility, © 2019 by Meyer & Meyer Verlag

Calisthenics & Mobility

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2021

9781782558705

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2021 by Meyer & Meyer Sport (UK) Ltd.

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PDF ISBN 9781782558705

Print ISBN 9781782552154

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Preface

Introduction: Book Layout

MOBILITY

What Motivates Me to Get You Moving

1 Mobility—Modern Flexibility Training

2 Understanding Mobility

2.1 How to Become More Mobile

2.2 The Reason We’re So Stiff

2.3 Don’t Mobilize Every Joint

2.4 Why Stretching and Yoga Won’t Make You More Mobile

2.5 Why Foam Rollers Won’t Make You More Mobile

2.5.1 The Foam-Roller Phenomenon

2.5.2 Rolling, Rolling, Rolling

2.5.3 Surface Sensibility versus Proprioceptive Sensibility

2.5.4 Pain While Rolling

2.5.5 Foam Rollers-Sense or Nonsense?

2.6 More Exercise Equipment You Don’t Need

2.7 How Mobility Makes You Stronger

2.8 Why Stress Makes You Immobile

3 Mobility Fundamentals: What You Need to Know

3.1 Four Easy Steps to Becoming More Mobile

3.1.1 Evaluation

3.1.2 Isolation

3.1.3 Integration

3.1.4 Improvisation

3.2 Pain and Injuries

3.2.1 Pain

3.2.2 Injuries

3.3 Guidelines for Pain-Free Training

4 The Most-Common Questions About Mobility

4.1 How Long Until I’m More Mobile?

4.2 How Can I Become More Mobile More Quickly?

4.3 How Do I Add Mobility to My Strength Training?

4.4 How Do I Integrate Mobility Into My Daily Life?

5 Mobility Lifestyle Hacks

6 Movement Is Life, and Life Is Movement

7 Mobility Exercises

7.1 Wrists

7.1.1 Wrist Figure Eights

7.1.2 Wrist Mobilization on the Ground

7.1.3 Backhand Push-ups

7.1.4 Shaolin Push-ups

7.1.5 Wrist Push-ups

7.2 Spine

7.2.1 Spinal Rotations (CARs)

7.2.2 Spinal Wave 1

7.2.3 Spinal Wave 2

7.2.4 Neck Mobilization

7.2.5 Three-Point Thoracic-Spine Rotation

7.2.6 All-Fours Rotation

7.2.7 Ball

7.2.8 Prone Thoracic-Spine Rotation

7.2.9 Wrestler Rotation

7.2.10 Table Rotation

7.2.11 Heel-Sitting Rotation

7.2.12 Cross-Legged Rotation

7.2.13 Cobra

7.3 Shoulders

7.3.1 Shoulder Rotations (CARs)

7.3.2 Shoulder Rotations Against the Wall

7.3.3 Hanging

7.3.4 Single-Arm Hanging

7.3.5 Wall Slides

7.3.6 Shoulder Crawl

7.3.7 Swimmer

7.3.8 Protraction and Retraction Drill

7.3.9 Shoulder Dislocator With a Band

7.3.10 Shoulder Rotation With a Band

7.3.11 Side Bend

7.3.12 Skin the Cat (Regression)

7.3.13 Skin the Cat

7.3.14 Scapula Push-up Rotation

7.3.15 Arched-Back Pulls

CALISTHENICS

8 My Path to the Pull-up Bar

9 Calisthenics

9.1 Roots of Calisthenics

9.2 The Rain-or-Shine Training Mentality

9.3 The Four Types of Calisthenics

9.4 From Trend Sport to Business: Calisthenics in Germany

9.5 Calisthenics versus CrossFit versus Freeletics

9.6 Why Everyone Benefits From Bodyweight Training

9.7 Your Prerequisites

9.8 Useful Equipment

9.9 Calisthenics Parks: The Best Spots for Your Training

9.10 Guidelines for Ambitious Calisthenics Beginners

9.11 Ditching Familiar Movement Patterns: Embracing the Unusual

9.12 Exertion to the Point of Exhaustion: The 80-Percent Rule

9.13 Setting Goals the Right Way

10 Calisthenics Fundamentals: What You Need to Know

10.1 Overview of Basic Exercises

10.2 Balancing Stability and Mobility

10.3 Movement Variations

10.4 Movement Specifics

10.5 Assistance Exercises

10.6 Difficult Exercises Made Easy

10.7 Sticking Points

10.8 Full Range of Motion

10.9 Shoulder-Blade Positions

10.10 A Firm Grip

10.11 Hollow-Body Position

10.12 All About Levers

10.13 Repetition: The Mother of Skill

10.14 Straight-Arm Strength

10.15 Training on Rings

10.16 Calisthenics and Leg Training

10.17 Shoulder Joint

11 Beginner Basics and Their Possible Progressions

11.1 Healthy Shoulder Balance With a Combination of Pulling and Pushing Loads

11.2 Activation Exercises

11.3 Pull-ups and Possible Progressions

11.3.1 What Your Pull-up Should Look Like

11.3.2 Typical Mistakes

11.3.3 Frequent Sticking Points

11.3.4 Grip Variations

11.3.5 Overhand Pull-ups versus Underhand Pull-ups

11.3.6 Arched-Back Pull-ups

11.3.7 Pull-up Exercise Regressions

11.4 Push-ups and Possible Progressions

11.4.1 What Your Push-up Should Look Like

11.4.2 Typical Mistakes

11.4.3 Frequent Sticking Points

11.4.4 Grip Variations

11.4.5 Push-up Exercise Regressions

11.5 Dips and Possible Progressions

11.5.1 What Your Dip Should Look Like

11.5.2 Typical Mistakes

11.5.3 Frequent Sticking Points

11.5.4 Dip Exercise Regressions

11.6 Squats and Possible Progressions

11.6.1 What Your Squat Should Look Like

11.7 Regression: The L -Sit

11.7.1 Hanging L -Sit

11.7.2 L -Sit in a Support Position (Arms)

11.7.3 Assisting Exercises

11.8 Rehabilitation and Prehabilitation Exercises

12 General Training Structure

12.1 Training Methods

12.1.1 Frequency of Training, Number of Sets, Number of Repetitions, and Breaks

12.1.2 Types of Training

13 Goals, Time Investment, and Motivation

14 Acknowledgments

15 The Authors

16 Appendix

1Glossary

2Further References

3Credits

Hey there, bar fans and moving monkeys!

Calisthenics & Mobility is our labor of love. Over the past three years, we’ve been able to help lots of people acquire a healthier, stronger, and more confident lifestyle by following our workshop series.

In Germany, Austria, and Switzerland we made anyone who trained diligently “as flexible as a monkey and as strong as a gorilla.” Due to our participants’ exceedingly positive feedback, we thought about how we could inspire even more people to do the same.