Calisthenics (American English) or callisthenics (British English) ( /ˌkælɪsˈθɛnɪks/) is a form of

strength training Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...

consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as

bodyweight exercises Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, p ...

. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one's body weight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination. Urban calisthenics is a form of

street workout Street workouts are a physical activity performed in outdoor parks or public facilities. The movement behind street workouts became popular in Russia, Israel, Myanmar, Morocco, Eastern Europe, and the United States, especially in New York City, Lo ...

; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-ups, levers, and various freestyle moves such as spins and flips. Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized "call and response" routine) to increase group cohesion and discipline. Calisthenics is also popular as a component of physical education in primary and secondary schools over much of the globe. In addition to general fitness, calisthenics exercises are often used as baseline physical evaluations for military organizations around the world. For example, they are used in the U.S. Army Physical Fitness Test and the U.S.M.C. Physical Fitness Test.

Origin and etymology

The

Oxford English Dictionary The ''Oxford English Dictionary'' (''OED'') is the first and foundational historical dictionary of the English language, published by Oxford University Press (OUP). It traces the historical development of the English language, providing a c ...

describes callisthenics as "gymnastic exercises to achieve fitness and grace of movement". The word ''calisthenics'' comes from the ancient Greek words ''kállos'' (κάλλος), which means "beauty" and ' (σθένος), meaning "strength". It is the art of using one's body weight as resistance in order to develop physique. The practice was recorded in use in

Ancient Greece Ancient Greece ( el, Ἑλλάς, Hellás) was a northeastern Mediterranean civilization, existing from the Greek Dark Ages of the 12th–9th centuries BC to the end of classical antiquity ( AD 600), that comprised a loose collection of cu ...

, including the armies of

Alexander the Great Alexander III of Macedon ( grc, Ἀλέξανδρος, Alexandros; 20/21 July 356 BC – 10/11 June 323 BC), commonly known as Alexander the Great, was a king of the ancient Greek kingdom of Macedon. He succeeded his father Philip II to ...

and the

Spartans Sparta ( Doric Greek: Σπάρτα, ''Spártā''; Attic Greek: Σπάρτη, ''Spártē'') was a prominent city-state in Laconia, in ancient Greece. In antiquity, the city-state was known as Lacedaemon (, ), while the name Sparta referr ...

at the

Battle of Thermopylae The Battle of Thermopylae ( ; grc, Μάχη τῶν Θερμοπυλῶν, label= Greek, ) was fought in 480 BC between the Achaemenid Persian Empire under Xerxes I and an alliance of Greek city-states led by Sparta under Leonidas I. Lastin ...

. Calisthenics was also recorded to have been in use in

Ancient China The earliest known written records of the history of China date from as early as 1250 BC, from the Shang dynasty (c. 1600–1046 BC), during the reign of king Wu Ding. Ancient historical texts such as the '' Book of Documents'' (early chapt ...

. Along with dieting,

Han Dynasty The Han dynasty (, ; ) was an Dynasties in Chinese history, imperial dynasty of China (202 BC – 9 AD, 25–220 AD), established by Emperor Gaozu of Han, Liu Bang (Emperor Gao) and ruled by the House of Liu. The dynasty was preceded by th ...

physicians prescribed calisthenics as one of the methods of maintaining one's health.

Common exercises

The more commonly performed calisthenic exercises include: Most common * Push-ups : Performed face down on the floor, palms against the floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms go from fully extended in the high position to nearly fully flexed in the low position while avoiding resting on the floor. This exercise trains Chest, shoulders, and triceps. An easier version of this exercise consists of placing the hands on a wall and then bending and straightening the arms. * Sit-ups : A person lies on their back with their legs bent. They bend at the waist and move their head and torso towards their legs. They then lower themselves back down to the start position. For people who find it difficult to get down onto the ground, a similar range of motion can be achieved by standing with the legs slightly bent, and then bowing slightly and straightening up again. *

Squats Squat, squatter or squatting may refer to: Body position * Squatting position, a sitting position where one's knees are folded with heels touching one's buttocks or back of the thighs * Squat (exercise), a lower-body exercise in strength and co ...

: Standing with feet shoulder-width apart, the subject squats down until their thighs are parallel with the floor; during this action, they move their arms forwards in front of them. They then return to a standing position whilst moving their arms back to their sides. Squats train the

quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...

hamstring In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury. In quadrupe ...

s, calves,

gluteal muscles The gluteal muscles, often called glutes are a group of three muscles which make up the gluteal region commonly known as the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sa ...

, and core. The height of the squat can be adjusted to be deeper or shallower depending on the fitness level of the individual i.e. if someone struggles with exercise they can do half or quarter squats. They are among the most versatile calisthenic exercises because they can be performed easily in most environments and with a limited amount of space. Common * Burpees : A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and some parts of the back. *

Chin-up A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, t ...

s and pull-ups : ''Chin-ups'' and ''pull-ups'' are similar exercises but use opposite facing grips. : For a chin-up, the palms of the hands are facing the person as they pull up their body using the

chin-up bar A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, t ...

. The chin-up focuses on the

biceps The biceps or biceps brachii ( la, musculus biceps brachii, "two-headed muscle of the arm") is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join t ...

muscles, rather than the

latissimus dorsi muscle The latissimus dorsi () is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline. The word latissimus dorsi (plural: ''latissimi dorsorum'') comes from L ...

which is the focus of the pull-up. : For a pull-up, the bar is grasped using a shoulder-width grip. The subject lifts their body up, chin level with the bar, and keeping the back straight throughout. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow controlled manner. This primarily trains the

lats Lats or LATS may refer to: * Latissimus dorsi muscle * Latvian lats, former currency of Latvia * Latin American Test Symposium of test and fault tolerance technologists * Landfill Allowance Trading Scheme, a UK scheme to reduce biodegradable wast ...

or upper back muscles, as well as the forearms. * Dips : Done between parallel bars or facing either direction of trapezoid bars found in some gyms. Feet are crossed with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes up until the arms are fully extended, but without locking the elbows. Dips focus primarily on the chest, triceps, and deltoids, especially the anterior portion. * Front lever and

back lever A back lever is a static hold performed on the rings or the pull-up bar. A back lever is rated as an 'A' value skill on the Code of Points, a scale from A to F, with F being the most difficult. A back lever is performed by lowering from an inver ...

: A ''front lever'' is performed by performing a lat pulldown of the bar with straight arms until the body is parallel to the ground, with the front of the body facing upwards. May be done on rings or pull-up bar. : A ''back lever'' is performed by lowering from an inverted hang from rings or bar, until the gymnast's body is parallel to the ground and facing towards the floor. *

Handstand __NOTOC__ A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder- ...

: A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart. * Hyperextensions : Performed in a prone position on the ground, the individual raises the legs, arms and upper body off the ground. * Leg raises : Lying on the back, hands in fists under buttocks, move feet up and down. *

L-sit {{Unreferenced, date=September 2011 The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal r ...

: The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal right-angle with the torso. The right-angle causes the body to have a notable "L" shape, hence the name "L-sit". The L sit requires you to keep your core tensed and hold your legs horizontal so your body sits in a perfect 'L' position. This requires significant abdominal strength and a high level of hamstring flexibility. *

Muscle-up The muscle-up (also known as a muscleup) is an advanced strength training exercise, within the domain of calisthenics. It is a combination routine of a radial pull-up followed by a dip. Variations exist for the rings as well as the bar. Form Th ...

s : An intermediate calisthenics exercise. Performed by a combination routine of a pull-up followed by a dip. May be done on pullup bars or rings. *

Planche Planche may refer to: * Planche (exercise), a bodyweight exercise * James Planché, British dramatist, antiquary and officer of arms * Jean Baptiste Gustave Planche (1808–1857), French art and literary critic * La Planche, a village in France * Pl ...

: One of the most advanced exercises, which may be achieved after years of training. The planche requires a high amount of strength (particularly for taller individuals) as well as balance. * Planks Plank with medicine ball

: This is the name for holding the 'top' position of a

push-up The push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterio ...

for extended periods of time, it can be also applied on elbows. The primary muscle involved in this exercise is the

rectus abdominis The rectus abdominis muscle, ( la, straight abdominal) also known as the "abdominal muscle" or simply the "abs", is a paired straight muscle. It is a paired muscle, separated by a midline band of connective tissue called the linea alba. It exte ...

, especially if a posterior

pelvic tilt Pelvic tilt is the orientation of the pelvis in respect to the thighbones and the rest of the body. The pelvis can tilt towards the front, back, or either side of the body. Anterior pelvic tilt and posterior pelvic tilt are very common abnormal ...

is maintained. * Shuttle runs : This is running back and forth between two points (or cones) typically separated by 5–40 meters, as fast as possible, with a touchdown. The emphasis should be on stopping, turning back and accelerate back to a sprint as quickly as possible. * Squat jumps : A variant of the squat. Performed by entering a

squatting position Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. ...

, then using a

plyometric Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extensi ...

jumping movement to jump as high as possible. * Pistol Squat Another variant of the squat where the movement is performed with 1 leg and the other pointed in front of the body. This exercise requires balance, coordination, and strength to push your body weight back up. * Diamond Pushups Where the hands are placed close together on the ground with the fingers touching at a slight angle. This works the triceps and inner chest muscles while requiring more strength than the normal pushup. * Archer Pushups A harder variation of the pushup and a stepping stone to the one arm pushup. The archer pushups are performed with arms spread wide on the ground and when you do the pushup lean to the left or the right so the opposite arm is straight out and the side you lean to is bent. *

Calf raises Calf raises are a method of exercising the triceps surae (gastrocnemius and soleus), tibialis posterior, and peroneal muscles of the lower leg. The movement performed is plantar flexion, also called ankle extension. Bent-knee Calf raises are somet ...

and/or small hops without weight. * Lunges

Co-operative calisthenics

Co-operative calisthenics refers to calisthenic exercises that involve two or more participants helping each other to perform the exercise. Such exercises may also be known as partner exercises, partner resisted exercises, partner carrying, or bodyweight exercises with a partner. They have been used for centuries as a way of building physical strength, endurance, mobility, and co-ordination. Usually, one person performs the exercise and the other person adds resistance. For example, a person performing squats with someone on their back, or someone holding another person in their arms and walking around. Some exercises also involve the use of equipment. Two people may hold onto different ends of a rope and pull in different directions. One person would deliberately provide a lesser amount of resistance, which adds resistance to the exercise whilst also allowing the other person to move through a full range of motion as their superior level of force application pulls the rope along. A disadvantage such exercises have is that it can be hard to measure how much resistance is being added by the partner when considered in comparison to free weights or machines. An advantage they have is that they allow for relatively high levels of resistance to be added with equipment being optional. On this basis, co-operative calisthenics can be just as easily performed on a playing field as in a gym. They are also versatile enough to allow them to be used for training goals other than simply strength. For example, a squat with a partner can be turned into a power-focused exercise by jumping or hopping with the partner instead, or even lifting them up on one knee.

Benefits

A 2017 study: "The effects of a calisthenics training intervention on posture, strength and body composition" found that calisthenics training is an "effective training solution to improve posture, strength and body composition without the use of any major training equipment".

History

Roper's gymnasium, Philadelphia, circa 1831

Catharine Esther Beecher (1800–1878) was an American educator and author who popularized and shaped a conservative ideological movement to both elevate and entrench women's place in the domestic sphere of American culture. She introduced calisthenics in a course of physical education and promoted it. Disciples of

Friedrich Ludwig Jahn (11August 177815October 1852) was a German gymnastics educator and nationalist whose writing is credited with the founding of the German gymnastics (Turner) movement as well as influencing the German Campaign of 1813, during which a coalition of ...

brought their version of

gymnastics Gymnastics is a type of sport that includes physical exercises requiring balance, strength, flexibility, agility, coordination, dedication and endurance. The movements involved in gymnastics contribute to the development of the arms, legs, shou ...

to the United States, while Beecher and Dio Lewis set up

physical education Physical education, often abbreviated to Phys Ed. or P.E., is a subject taught in schools around the world. It is usually taught during primary and secondary education, and encourages psychomotor learning by using a play and movement explorati ...

programs for women in the 19th century. Organized systems of calisthenics in America took a back seat to competitive sports after the

Battle of the Systems The Battle of the Systems was a controversy over the most effective system of exercise and calisthenics that spanned from the 1830s to the early 1920s,Royal Canadian Air Force's calisthenics program published in the 1960s helped to launch modern

fitness culture Fitness culture is a sociocultural phenomenon surrounding exercise and physical fitness. It is usually associated with ''gym culture'', as doing physical exercises in locations such as gyms, wellness centres and health clubs is a popular activity ...

. Calisthenics is associated with the rapidly growing international sport called

. The street workout consists of athletes performing calisthenics routines in timed sessions in front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF) based in Riga, Latvia, orchestrates the annual national championships and hosts the world championships for all the national champions to compete at one competition. The World Calisthenics Organization (WCO) based in Los Angeles, California, promotes a series of competitions known globally as the Battle of the Bars. The WCO created the first-ever set of rules for formal competitions, including weight classes, timed round system, original judging criteria and a 10-point must system—giving an increasing number of athletes worldwide an opportunity to compete in these global competitions. Street workout competitions have also popularised 'freestyle calisthenics', which is a style of calisthenics where the athlete uses their power and momentum to perform dynamic skills and tricks on the bar, often as part of a routine where each trick is linked together in a consistent flow. Freestyle calisthenics requires great skill to control one's momentum and understanding the mechanics of the body and the bar.

Calisthenics parks

An increasing number of

outdoor fitness Outdoor fitness consists of exercise undertaken outside a building for the purpose of improving physical fitness. It contrasts with exercise undertaken inside a gym or health club for the same purpose. The activity may be undertaken in a park, in ...

training areas and

outdoor gym The outdoor gym is a gym built outside in a public park, with the all-weather construction of its exercise machines somewhat modeled on playground equipment. It is similar to the 1960s–1970s proliferation of fitness trails, which continue to ...

s are being built around the world. Some are designed especially for calisthenics training and most are free to use by the public. Calisthenics parks have equipment like pull-up bars, monkey bars, parallel bars, and box jumps at one location. Freely accessible online maps exist that show the location and sample photos of calisthenics parks around the world.

References

https://docterhabits.blogspot.com/2022/12/What%20is%20calisthenics.html

Bibliography

* * * * *https://www.menshealth.com/fitness/a19530190/how-do-pistol-squat/ *https://www.masterclass.com/articles/archer-push-up-guide *https://www.masterclass.com/articles/diamond-push-up-guide {{Authority control Gymnastics Physical exercise Squatting position Bodyweight exercises