10 Basic Strength Exercises You Should Know


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.

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