Welcome to Calisthenic Movement. My name is Alex. And in this video, I show you 10 basic strength exercises. Let’s start with the first exercise, the Scapular Raise or Scapular Raise Hold. This exercise focuses on your back. It looks easy on the first view, but is very hard if you perform it correctly. You hang on a bar, let your arms straight and pull your shoulder blades down and together. With this exercise, you activate your lats, trapezius and many other muscles in the back. This exercise is very helpful for your straight arm pull strength. The next exercise is the Push Up Hollow Body Hold. Push your straight arms powerful towards the ground and make a hollow body position. With that you activate your push and core muscles, which include the delts, chest, serratus anterior and your abs. This exercise is helpful for your straight arm push strength. The next exercise is a Dip Forward Lean Support Hold. Again you push yourself up to let your body move slightly out of the vertical position. The more you lift your body out of the vertical position, the harder this movie gets. This exercise is good to train the shoulders, lats, and trapezius, and will also help you to develop straight arm strength. Let’s move on with the Reverse Plank Bridge or Crab Hold. Support yourself with your arms and lift your pelvis until your body is in horizontal line. Now you activate the backside of your shoulders, trapezius and the whole posterior chain, which includes the erector spinae, the hamstrings, and glutes. The next both exercises are the Handstand Walk and the Hold on the Wall. The walk trains your push muscles like shoulders, chest, and triceps in the first place, and also need support of your core muscles to stabilize the body. The Hold On the Wall trains your trapezius and shoulders. In the same time you mobilize your shoulder joints when you place your wrists(?) very near to the wall. These exercises could be(?) the basic strength and mobility for the straight handstand. Let’s go on with the Bear Crawl or Gecko Walk. Start slowly and always move one arm and the opposite leg forward at the same time. This exercise trains your whole anterior chain which include abs, delts, chest, hip flexor, and the quads. In addition to that, you get a coordinative training. The next exercise is the Arch Hold. Lift your arms and pull your chin to your chest. Avoid to look forward and over-stretch your neck. Lift a bit of your upper-body as well as your legs. This exercise is perfect to train your posterior chain. It trains your trapezius, erector spinae, the hamstrings and glutes. The exercise to train the opposite muscles is the Hollow Body Hold. Here you also pull your chin to the chest and keep your head in a neutral position. Lift the shoulder blades and legs off the ground. This exercise is a very good static abdominal exercise. The last but no least exercise is the Deep Squat Hold. Here we have a lot to pay attention to. Go down deep without losing the tension in the lowest position. The whole foot stays on the ground. And you move downward in a straight line. Don’t move the knees too far in front of your ankles. And open your legs when you go down, to give your body some room. Rotate your pelvis backwards. And pull back your shoulder blades. When you execute this exercise correctly, you don’t only train your legs but also parts of the back and core. I hope you gain some information about the basic strength exercises with this video. If you have any questions about this video, just leave a comment. Thank you and see you soon.
Is it the height halt ?
Can anyone tell me,each exercise should be done for how many minutes?
can these exercises be done as warm up?
태권도
It’s (try-seps
Calisthenics don't get respect, because of small guys like this. You have to eat as well to get big.
Great effort
r u from usa?
Why the fuck, you still have less amount of subscribers. You have to work out more on your digital marketing.
What's the reps for these if I want to do them in a workout?
https://youtu.be/_fXSi7xlBIc
Dude, there is no doubt – your English is getting better and better!! And so do the content!!!
I would like to know should I do these exercises in set
Winner of a video, been searching for "good strength workout" for a while now, and I think this has helped. Have you heard people talk about – Fonmich Strength Smasher – (should be on google have a look ) ? Ive heard some interesting things about it and my mate got cool success with it.
This was great, thanks, been searching for "best workouts to gain muscle mass and strength" for a while now, and I think this has helped. Have you heard people talk about – Fonmich Strength Smasher – (do a search on google ) ? Ive heard some pretty good things about it and my mate got great success with it.
Do you have an app for you? Play Store
Sir plz upload 10 easy exercises for weight loss
wahat's the diffrence between sets and reps?thanks
Hlo Alex . I have problem . I vibrate while doing exercise .
I am not able to do pull ups or chinups so I used to do Scapula Raise Hold without knowing that they were even an exercise
I did the gecko walk while at work, but someone called security. Not sure why… I mean, I was wearing a suit and tie.
His name is El Eggs folks, NOT Alex!
awesome
I think arch hold was incorrectly shown, just my noob opinion. Hips bones should be a center of mass contact with the ground, everything else in hyper extension, no?
How to grow height
These are great but I don't think they we're clear about these being for people have been doing this for months lol
thankfully
These guys are VERY sexy
Superfantastico!
thanks
Can you make a beginner friendly 10 exercise video please?
Damn your tutorials are incredible!!!! Thank you and I’m going to implement all of these routines.
we do deep squat hold everyday because in our country we have to sit like this only in toilet …..
My waist is too thin.
Please give me tips
So that I can have a good body shape
hlo i very much like your videos but i am confused that as a beginer which exercise i should do?? plzzzz!! help me
reply me as soon as posible
Great video
جميل جدا
Good God this is amazing. 👍🏼
태권도
I think you confused the word expert with basic 😂
Nice 👍
How many months will it take to get rid of muscles?
You should name this Fundamental movements one should know
Muscle, Strength exercisers http://bit.ly/2HK05SZ
Nice video, it gave me a couple of ideas on how to work out while on the road.
How to protect the penis in arch hold?
basic
Do you recommend that people who have epilepsy do this
Seems like training for parkour
emphsize the muscle when you explain !
so fkn good <3
i'd try these right now but i just ate 3 hot dogs
fake
I ain't doing any of them 좋은 하루 되세요
Please tip s for weight gain
Great support!, Thanks!
anyone else see his big butt at 1:37 ?
Thanks for the explanation, but I prefer to keep swimming.
I think he has removed his limiter.
My first time on here i LOVE this video thank you
I'll do these at home, they look like good exercises, but I am not doing that at the gym , ha ha.
한국분들 보실수있게 자막 달아주셔서 감사합니다.
Great video. I'm 57 and just started bodyweight exercises. Some of these moves will help fix and/or alleviate my old shoulder and low back problems
Seems Edward Nortin came directly from American History X shooting?
Nice
Sweet knowledge thx.
I did the Scapula raise hold after months of no bar training. Instant regret.
I am adding those starting tonight 😄
Can women do rhis
Fuck yeah
谢谢!
❤️ 🙏🏿 Thank you
But wait, where's the expensive gym membership to use MERSA-infected limited-motion equipment?
The first exercise got me sore in my whole back, and I only did a couple of reps. I have been training for almost a decade and have rarely gotten that sore so easily.
Help! Someone can teach me how many reps and sets i have to do in all this excersice from the video? Please 😓😳😦
These exercises are a bit easy cuz he's not wearing those legendary Blue shorts.
Das hast du wirklich gut gemacht
the Arch Hold sounds like Arsehole in German.
Hi, I have a question. Why in the first exercise, is the thumb over the bar?
终于有中文了
Awesome video. But the best part is no ugly blue shorts!
I am helping a fried of mine, who has a problem with push movements and I'm wondering if you can help. So for any horizontal push (planks, bear walk, even a plain table) her upper traps are working very hard and getting very sore. Her form seems to be ok so I have put it down to her biomechanics. She is hyper mobile so maybe they need to work particularly hard to keep the shoulders in place in these weightbearing positions? Any thoughts on ways of adapting these movements that will not cause problems in the upper traps? Or other remedial ideas? Thank you
No blue shorts, never seen these people in my life.
Hand Stand Walk up looks Fun.
Hi, I got a hard time doing the arch hold. My arms doesn't seem to want to get up from the ground, any advice? thanks for the video btw, very interesting and useful!
Will these stretches help with a winged scapula?
Hello, thank you for the video.
However, I cannot do a very deep squat. I found out why: it is because I don't have a great ankle mobility. How do you think it can be fixed?
El eggs you look good only on your blue pants
Such good basics!
thx a lot!! 🙂
Thanks man 👨
your videos are A+++++
The exercise plan website can't be opened.
태권도 😍
Please suggest exercise for biceps building
Excellent!! Your exercises are unique and really awesome
Definitely!! You are by far the best coach and trainer here on YouTube. Keep up the good work!! Much appreciated..
I need to get a black belt in your class. Master… Thank-you for the healing…
Amazing!!!!!
i don't even bother viewing even a second of ANY of these videos before clicking THUMBS UP. then i watch!
these dudes are hardcore AND they offer EXCELLENT instructional videos. ALL of their videos deserve a THUMBS UP.
as for this "basic" workout. yeah, right. "basic".
and where are Alex's famous blue shorts? lol!!!