If your local park has dip bars, chances are you’ve seen ripped guys performing acrobatic feats on them. It looks impressive but there’s nothing complicated about it. This is calisthenics and as a principle it’s very simple: it’s bodyweight training – anything from the basic press-up to the advanced front lever. It’s what gymnasts use to build strength across their whole body, helping them execute isometric holds and dynamic routines.
Body art
The word comes from the ancient Greek word kállos, meaning beauty, and sthénos, meaning strength. As well as giving you the strength, power, flexibility and cardiovascular fitness of gymnasts (not to mention the lean, muscular physique), it will help you use your body with grace and control.
But don’t expect to jump straight into an iron cross on rings. It might take a hundred hours of training to be able to manage a ten-second hold. I developed the strength for advanced moves by first going to my local gym and doing press-ups, dips and pull-ups every day. Use grip variations, negative reps and static holds and you’ll build the foundations to perform amazing feats of strength.
In its modern form, calisthenics is often known as street workout and it’s about more than just fitness. Social events known as bar jams are held indoors and out, where you can enter pull-up or muscle-up competitions as well as freestyle contests. There are bespoke classes in parks and gyms and even world championships organised by the World Street Workout & Calisthenics Federation. Competition is fierce – only one will get to the final.
Raise the bar
The best thing about calisthenics is you can do it anywhere. Invest in some parallettes – you won’t regret it. And for inspiration, search for Hannibal for King on YouTube.
Tye Sets runs calisthenics classes in Battersea Park and Pure Gym in London. You can find him on Facebook, Twitter, Instagram and YouTube
Worth your weight
Add these calisthenic moves to your training for full-body strength gains
Hollow hold pull-up
Difficulty: Beginner
Benefit: Lats, abs, glutes, hamstrings, quads and grip
From a pull-up position, raise your legs together and contract your core to form a dish shape. Maintain this position and do a pull-up. Go for three sets of three slow reps.
Birdie dip
Difficulty: Intermediate
Benefit: Triceps, chest, core and grip
With your body above the bar, lean forwards so your chest is above your hands. Use your core and grip to keep your balance, and bend your arms to perform dips. Go for three sets of ten.
Dragon flag leg flutter
Difficulty: Advanced
Benefit: Abs, lower back and glutes
Raise your body so that it’s vertical, supported by your upper back. Then lower your legs to 45°. Brace your core and flutter your legs for ten reps each side for three sets.
Sweatbox Fitness, London
Sweatbox has developed a functional fitness facility offering a 20m frame built over a soft padded floor, and runs regular calisthenics classes to help you master your bodyweight on the floor and in the air. sbfitness.uk.com
The Commando Temple, London
This indoor adventure mecca in south-east London features a calisthenics-inspired obstacle course rig complete with rings, monkey bars and an adjacent climbing wall to further work your grip and core strength. bestronger.co.uk
Spartanfam, London
Spartanfam’s trainers host calisthenics competitions and races in London’s East End, turning the urban cityscape into your outdoor gym, as well as running weekly athletics and gymnastics classes in north London. spartanfam.com
The Compound, Northamptonshire
With an indoor centre in Corby and an outdoor one in Kettering, these street workout parks offer facilities and coaching for all abilities. Each centre has a bespoke rig with pull-up, dip, handstand, planche, dragon and human flag stations. thecompound.co.uk
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