Calisthenics Bar Workout 2016

May 19, 2016 by VAHVA Fitness

First outdoor workout of the year! Calisthenics bar workout that has many interesting muscle up, dip and pull up variations.

There is really no excuses to workout. If you don't have access to a gym, you can always workout outside with calisthenics equipment like we have shown in this video.

Bars in general are one of the best pieces of equipment you can have access to. They allow you to do pulling work (pull ups) but they also provide the option to do intense pushing work like single bar dips.

When you use the bars and equipment to their full potential, you can have a complete upper body workout. Weights are useful but 100% bodyweight training certainly works as well.

Your legs will be disregarded almost completely, but at least your upper body will get plenty of work done!

The workout in the video demonstrates some interesting variations for muscle ups, kipping planche push ups, dips and pull ups. More info below.

Kipping Planche Push Up

kipping planche push up

Kipping planche push up is a phenomenal test of strength and body control. 

This is not even close as difficult as the proper controlled planche push up, but the kipping planche push up is still difficult and takes tons of strength and control to perform.

How to do it? You just need to get used to parallel bars (dips will help) and then start with small kipping (stay safe). 

X Pull Ups

x pull ups for chest and delts

This is an interesting pull up variation where you cross your arms as in the picture above.

The benefits? It is actually more useful than it looks and it's far from a gimmick.

Your chest will get work done and plenty of it. Somehow the exercise will also hit your posterior deltoids and teres minor muscles like they've never been hit.

Single Bar Dips: Underhand Dips and Korean Dips

underhand single bar dip the best tricep exercise
korean dips for chest triceps and shoulders

Single bars allow you to do effective pressing work. There are many variations of the single bar dips, but here are 2:

1. Leaning underhand dips: this is the best TRICEPS killer. It probably hits the triceps more than any other dip variation out there.

By leaning forward you increase the difficulty and chest engagement of the exercise! In the beginning just try to do dips with an underhand grip. If you do the same exercise with an overhand grip, you'll hit less triceps but more chest and shoulders.

2. Korean dips: this dip variation is the most useful for mobility. It does require a lot of strength and is a very good strength builder, but the best benefits lie in mobility/flexibility.

Your chest and shoulders will be stretched a ton and you will build strength in this awkward body position (this builds mobility).

The exercise does offer great benefits, but please fully master the easier dip variations first and build a sufficient level of strength and flexibility before trying this one!

Train hard and stay safe!

PS. Pulling strength is a big part of our M-20XX course and all these different pulling exercises will produce the strength and mobility to do many of these calisthenics movements.


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samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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