Chin Ups > Strap/Banded Assisted One Arm Chin Ups > One Arm Chin Ups. Pseudo Planche Push Up > Planche Push Up (Tuck, Adv Tuck.....). Ring Arc Row > Front Lever Row (equal to Planche). Pike Push Ups > Box Handstand Push Ups > Wall Handstand Push Ups > Strap Assisted Ring Handstand Push Ups. The best 4 for me.
Video ideas: how to create a simple weighted program, thoughts on double progression and dynamic double progression, calisthenics book recommendations/reviews, beginner/int/adv strength challenges
should make one for legs since way too many people skip legs because they "cant make gains with just bodyweight" something with nordic curls, sissy squats and vmo squat from k.o.t guy will make them stop talking real quick lol. great vid as usual dom
I feel like the problem isn't doing the leg exercises but rather increasing muscle mass and size. You can be crazy strong doing the full Nordic curl and still not have big muscular legs but instead slim or lean legs which we don't specifically want
@@Natie-vw8vt Nordics are more about athleticism and knee health, they are relatively easy. it's more about a counterbalance to so much knee and hip extension, but no knee flexion. On the other hand, a lot of my friends have very good legs just from their football/basketball training which is mostly bw or very lightweight (like sprints, balance, and strength exercises bi and unilateral) for a lot of volume accumulation. Showing that you don't really need much weight for bigger legs. But anyways better to have muscular-looking legs than sticks.
love the parallettes, got a set exactly the same, a curtain rail cut into two and some blocks of wood, pointless paying €70-80 euros, wife wasn’t happy i cut up her curtain rail!
You rarely talk about inverted rows/barbell rows or weighted inverted rows? What do yout hink about them? Can (good range of motion) progressive horizontal pulling replace the full retraction perfect pull up? Thanks, as always.
Szia. :) My final life goal is reverse planche on rings, bcs it was never done before. My experience: Horizontal pulling is perfect for scapula retraction / depression, and it can cause serious problems if your lats and scapula retraction is too strong, bcs others dont really know but the internal rotator is overused on horizontal pulling, bcs it stabilizes back the lats and external rotation, so actually you need to train external rotation / rear delts, side delts (can be done all in one too), but dont use too big weights, 5 kg max is enough, and try to focus on some stretching for internal rotator, pecs, delts, AND LATS+!!!!!!!!!!!!!!!! triceps. Combining front lever / horizontal pulls with planche training, and handstand pushup is really dangerous even for older athletes. Actually my lats was so strong even if I stretched it, it just fucked up my upper rotator, bcs I used to train planche / planche pushup, and actually I was over-doing the protraction / depression (:D, checked it with some friends and the mirror dont lies...), so I killed a littlebit my shoulder bcs that wasnt strong enought whats stabilizes it back, and the tendon got imflamnation (upper rotator got over stretched and overused). So I stopped planche pushup training, hardly I can do a 90 deegre pushup to handstand, thats all, and hold full planche for 3 secs max if im warmed up and fully regenerated, I tested it almost 2 months ago. So my endurance is better at holding front lever, bcs I train it atleast once a week, and the horizontal pull is really good, but I do it with more variation and different grips, also I love to do neutral grip pullups with a little elbow eternal rotation to focus on the brachielis and external rotators, and frog stand biceps activation with a little motion from straight arm to bended, and some leg assisted hafesto pulls just really good for getting stronger tendons and for healthy shoulder for me. I will start it over again, but after I got more overall strenght on all muscles, actually Im focusing more on aesthetics too, but nit much, bodybuilding never be my goal, I realized it needs more time and some other "stuff" too, so I will stay forever on natural strenght training and wanna start powerlifting one day maybe.
I've been doing rows recently and I've noticed improvements in my perfect pull up technique. I believe rows can be an excellent auxiliary exercise to improve the scapular retraction and to strengthen the rear delts.
Thank you for the video! Can you share why elevation of the scapulas while doing a horizontal pushing movement puts us more at risk for injury? It doesn’t seem super important since the load is trying to push the shoulder into retraction. Also, is it ok if we just do a separate horizontal pulling exercise like rows to work the shoulders in retraction rather than perfect pull-ups? Or will there be benefits that we miss out on? Thank you
Wouldn't you miss out on horizontal pulling this way? I mean you're doing vertical overhead pushing, horizontal pushing and maybe some dips for vertical pushing or elbow strengthening etc. And then for pulling just vertical pulling. I would probably add some inverted rows for horizontal pulling and front lever pulls as a complementary third pulling exercise. That's just me though.
Hi Dominik, I have a question but it's about squats. I have seen many times that when you do squats you lean a bit forward and go only as deep as your butt is in line with your knees. Apperantly this is safer for your back than doing a deep full ROM squat. But isn't it bad for the knees? I have sensitive knees and lower back too but I love squatting. I used to do full ROM deep squats and I loved them until I injured my lower back (not so seriously but it demotivated me a little bit) Since that I do deep goblet squats with a 20kg kettlebell which is not that much but more comfortable for my back than the regular back squat. What do you recommend? What do think the best and safest squat is? Thanks for your answer.
I saw your other video, i am trying to get 40KG in pull ups, now i am at 15KG for 5reps max. what do you think is my max pull up if i can do 15KG for 5 reps?
How good are the protracted push ups for chest hypertrophy? I get that they give you insane serratus anterior gainz but if my main purpose is hypertrophy of the pectorals, would it be ideal over other types of push ups?
@@mohammedwael4724 bruh, its the same movement pattern, it doesn't make any sense that one is better than the other because its the same movement, the only difference is that this is like a seated version, taking the low back out of the game, you can adapt pike push ups to your level or goals making it more harder or easier, trust me it isn't a movement that you can easily do 50 reps of it, because it depends on how you adjust your body's angle, and also you're lifting such a high % of your body.
@@CARLOSJJAREZ yeah pike push ups should just work if you slowly change the angle and do weighted. Military press is better maybe because it's easier to measure since you're just slapping on weights and requires little to no creativity.
I had the same program. Ring rotation pull ups allowed me to train pull ups. Oh and dont forget to work your bicep curls light weight high reps. You' ll get healed homie. Slowly but surely.
Cheers Dom! Just one question: Do you have an alternative option for the military press? I train only in the park. We have some kettlebells there but no other weights/bar. Would some sort of kettlebell press make sense?
Pike Pushup --> Pike Push Up on parallettes for increased rom. Then proceed to (wall assisted) handstand pushups ---> (wall assisted) handstand push ups on parallettes Adding weighted vest is also an option. Main point: Increase ROM with parallettes to simulate OHP
Can I do the perfect pullup as a supplement or as an exercise I do for maybe 2 weeks to avoid plateau? Because atm I'm doing the stretch reflex pullup form you described in your "weighted pullup technique" vid, which is only possible with protracted pullups when doing weighted.
Because it's easier, simpler & much faster to progress. If you can pull-up/chin-up 70-100% or more of your bodyweight for reps (5x5) then you're automatically able to do front lever & one-arm pull-ups without even specifically training for it, for example doing shit ton of different variations. So would you do 1 simple thing or 10 different things?
So... "No pain, no gain", brag of your strength as often as possible, and if you've got weak pull ups then you should do pull ups... Ok, I've seen enough of this guy.
I like this new style with the background music!
Chin Ups > Strap/Banded Assisted One Arm Chin Ups > One Arm Chin Ups. Pseudo Planche Push Up > Planche Push Up (Tuck, Adv Tuck.....). Ring Arc Row > Front Lever Row (equal to Planche). Pike Push Ups > Box Handstand Push Ups > Wall Handstand Push Ups > Strap Assisted Ring Handstand Push Ups. The best 4 for me.
That pull on jig on the joist rocks ! Wish i could find one like it !
Nice tips all the way, but the 7:08 portion is pure gold! Thank you Dominik!
Also, mirin hard your back when you do the perfect pullup.
Top topova saveti,ubedljivo najvaznije stvari za sklekove i zgibove,majstore,svaka ti cast !!!!!!
Video ideas: how to create a simple weighted program, thoughts on double progression and dynamic double progression, calisthenics book recommendations/reviews, beginner/int/adv strength challenges
Dom:
"I could do this all day long."
Also Dom:
"Exhausting to do even 5 reps correctly."
Heh ali desetka za video. Short and on point.
He’s Back!
Return of the king
No, he's Dominik
amazing tips! awesome! thanks so much man!
Thanks so much for that protracted and depressed pushups. Been lagging in proper pressing strength compared to pulling.
Awesome information!
Brill video. Informative and inspiring
Thanks domink sky
should make one for legs since way too many people skip legs because they "cant make gains with just bodyweight" something with nordic curls, sissy squats and vmo squat from k.o.t guy will make them stop talking real quick lol. great vid as usual dom
I feel like the problem isn't doing the leg exercises but rather increasing muscle mass and size. You can be crazy strong doing the full Nordic curl and still not have big muscular legs but instead slim or lean legs which we don't specifically want
@@Natie-vw8vt Nordics are more about athleticism and knee health, they are relatively easy. it's more about a counterbalance to so much knee and hip extension, but no knee flexion. On the other hand, a lot of my friends have very good legs just from their football/basketball training which is mostly bw or very lightweight (like sprints, balance, and strength exercises bi and unilateral) for a lot of volume accumulation. Showing that you don't really need much weight for bigger legs. But anyways better to have muscular-looking legs than sticks.
Thanks for sharing 🙏🏾
Thank so much Dom for this incredible tips !!!! 🙏🙏
Good shit.
Gonna try the pushup tomorrow on chest day 👍
Quality video from the Sky gym. 👊
Great channel, excellent tips Dom😎 thank you so much 😎
Solid freaking video my brother
Great advice thankyou .
love the parallettes, got a set exactly the same, a curtain rail cut into two and some blocks of wood, pointless paying €70-80 euros, wife wasn’t happy i cut up her curtain rail!
You rarely talk about inverted rows/barbell rows or weighted inverted rows? What do yout hink about them? Can (good range of motion) progressive horizontal pulling replace the full retraction perfect pull up? Thanks, as always.
Szia. :) My final life goal is reverse planche on rings, bcs it was never done before.
My experience: Horizontal pulling is perfect for scapula retraction / depression, and it can cause serious problems if your lats and scapula retraction is too strong, bcs others dont really know but the internal rotator is overused on horizontal pulling, bcs it stabilizes back the lats and external rotation, so actually you need to train external rotation / rear delts, side delts (can be done all in one too), but dont use too big weights, 5 kg max is enough, and try to focus on some stretching for internal rotator, pecs, delts, AND LATS+!!!!!!!!!!!!!!!! triceps.
Combining front lever / horizontal pulls with planche training, and handstand pushup is really dangerous even for older athletes. Actually my lats was so strong even if I stretched it, it just fucked up my upper rotator, bcs I used to train planche / planche pushup, and actually I was over-doing the protraction / depression (:D, checked it with some friends and the mirror dont lies...), so I killed a littlebit my shoulder bcs that wasnt strong enought whats stabilizes it back, and the tendon got imflamnation (upper rotator got over stretched and overused). So I stopped planche pushup training, hardly I can do a 90 deegre pushup to handstand, thats all, and hold full planche for 3 secs max if im warmed up and fully regenerated, I tested it almost 2 months ago. So my endurance is better at holding front lever, bcs I train it atleast once a week, and the horizontal pull is really good, but I do it with more variation and different grips, also I love to do neutral grip pullups with a little elbow eternal rotation to focus on the brachielis and external rotators, and frog stand biceps activation with a little motion from straight arm to bended, and some leg assisted hafesto pulls just really good for getting stronger tendons and for healthy shoulder for me.
I will start it over again, but after I got more overall strenght on all muscles, actually Im focusing more on aesthetics too, but nit much, bodybuilding never be my goal, I realized it needs more time and some other "stuff" too, so I will stay forever on natural strenght training and wanna start powerlifting one day maybe.
I've been doing rows recently and I've noticed improvements in my perfect pull up technique. I believe rows can be an excellent auxiliary exercise to improve the scapular retraction and to strengthen the rear delts.
i am constantly depressed after i subscribed😉
Thank you for the video! Can you share why elevation of the scapulas while doing a horizontal pushing movement puts us more at risk for injury? It doesn’t seem super important since the load is trying to push the shoulder into retraction.
Also, is it ok if we just do a separate horizontal pulling exercise like rows to work the shoulders in retraction rather than perfect pull-ups? Or will there be benefits that we miss out on?
Thank you
Pp pppp0
Why does he remind me daryl dixon so much XD
I am from Oakland Ca. Home of 2pac. Love the pics in background. Thanks for tips
Wouldn't you miss out on horizontal pulling this way?
I mean you're doing vertical overhead pushing, horizontal pushing and maybe some dips for vertical pushing or elbow strengthening etc.
And then for pulling just vertical pulling. I would probably add some inverted rows for horizontal pulling and front lever pulls as a complementary third pulling exercise.
That's just me though.
Thanks Dominik 👍🏻 , solid advice and I get it
Excellent upload sir 🤘 just sub 💪
Ish is excellent!!
How can You retract your back with a heavy pull ups with 60 kg? The weight Will Made your legs move forward and then round the back
Oohh yeah, Fantastic!
The Champ!
great video
Thanks!
Hi Dominik,
I have a question but it's about squats. I have seen many times that when you do squats you lean a bit forward and go only as deep as your butt is in line with your knees. Apperantly this is safer for your back than doing a deep full ROM squat. But isn't it bad for the knees? I have sensitive knees and lower back too but I love squatting. I used to do full ROM deep squats and I loved them until I injured my lower back (not so seriously but it demotivated me a little bit) Since that I do deep goblet squats with a 20kg kettlebell which is not that much but more comfortable for my back than the regular back squat. What do you recommend? What do think the best and safest squat is?
Thanks for your answer.
So we should be doing the perfect pull up as well as the weighted ?
can you do only bodyweight exercice not all of us has access to weights
Hi Dominik,
No way to join tour Facebook group, despite i answered many time the 3 questions... can you do something please? Thanks 😉
JC CJ
Hey!
Message me here & I'll invite you in.
facebook.com/thejonnybron
@@johnbishop5619 can u invite me too? i tryed 2 times and couldnt join
I just love you man ! =]
subbed. No BS very nice
I saw your other video, i am trying to get 40KG in pull ups, now i am at 15KG for 5reps max.
what do you think is my max pull up if i can do 15KG for 5 reps?
There are online calculators for this stuff which in my case were surprisingly close. Having said that, odds are that your 1RM is close to 30kg aye.
@@mihkelhint 30kg aint bad, i am aiming for 40k as dominik said, it's a good weight. so probably it will take me to pull 20kg for 5 reps
What was the fantastic 4 for over all strength
Overhead press
Squat
Romanian deadlift
Weighted pullup
2:03 "maintain that depression"
don't worry, I will
You guys confuse me as hell,both insanely strong and both training for over a decade,i would imagine you would be ripped as hell. Such a sleeper body👏
Awesome man!
Had kinda known this before, but a very very good explanation and showcase!
Top!
Nice!
Very Good bro
How good are the protracted push ups for chest hypertrophy? I get that they give you insane serratus anterior gainz but if my main purpose is hypertrophy of the pectorals, would it be ideal over other types of push ups?
retracted chest push ups is good for chest. protraction puts most of the pushing work to the delts and triceps.
@@Olkohol right man
Instead of military press, we could do some pike push ups and adapt them to our level
Military press is better for strength
@@mohammedwael4724 bruh, its the same movement pattern, it doesn't make any sense that one is better than the other because its the same movement, the only difference is that this is like a seated version, taking the low back out of the game, you can adapt pike push ups to your level or goals making it more harder or easier, trust me it isn't a movement that you can easily do 50 reps of it, because it depends on how you adjust your body's angle, and also you're lifting such a high % of your body.
I don't know it's hard to say I like both
@@CARLOSJJAREZ yeah pike push ups should just work if you slowly change the angle and do weighted. Military press is better maybe because it's easier to measure since you're just slapping on weights and requires little to no creativity.
Looks like a really jacked Marco Reus!
How long is the parallel? .thank you
Damn, currently with golfer elbow due to weighted pull ups. I was doing the exercise 4 times a week. To be fair with all 3 grips.
I had the same program. Ring rotation pull ups allowed me to train pull ups. Oh and dont forget to work your bicep curls light weight high reps. You' ll get healed homie. Slowly but surely.
Problem*
I hear you
What are the sets and reps for the top 4 exercises
Sir help me I'm interested
Cheers Dom! Just one question: Do you have an alternative option for the military press? I train only in the park.
We have some kettlebells there but no other weights/bar. Would some sort of kettlebell press make sense?
Pike Pushup --> Pike Push Up on parallettes for increased rom.
Then proceed to (wall assisted) handstand pushups ---> (wall assisted) handstand push ups on parallettes
Adding weighted vest is also an option.
Main point: Increase ROM with parallettes to simulate OHP
@@ShOcKTeh Thanks for your input mate!
Can I do the perfect pullup as a supplement or as an exercise I do for maybe 2 weeks to avoid plateau? Because atm I'm doing the stretch reflex pullup form you described in your "weighted pullup technique" vid, which is only possible with protracted pullups when doing weighted.
I learned how to do 10 pull ups in 2 weeks. Is it Good or Bad?
I saw your video and your form is really bad
Very good 💪
Really Good progres 👍
@@peterzemancik1408 thanks 🙏
I didn't see a single pull up in your video
Those chinups are beautiful, man.
Military press bar grip was wrong!
Bro but military press is not calisthenics... i like your content but calisthenics is only with body weight or not?
Weak pushup? Weak pullup? Just keep doing them any way you can.
jak si ko bik! :D
Jak si ko bik, jel to za motivaciju?
No horizontal rowing?
what about if your only 13'
What are the fantastic 4 exercises for overall strength?
Video coming soon!! =D
I guess they are: squat, deadlift, military press or dips and pull ups. Clearly y have to add weight in dips and pull ups
💪💪
Wooooo booooooooooom
9:28 😂
Sorry, Dominik, but I don't see the difference between your "Pullup" and your "Perfect Pullup"
Boom!
Why so much talk about KG's if it's about calisthenics???
Because it's easier, simpler & much faster to progress. If you can pull-up/chin-up 70-100% or more of your bodyweight for reps (5x5) then you're automatically able to do front lever & one-arm pull-ups without even specifically training for it, for example doing shit ton of different variations. So would you do 1 simple thing or 10 different things?
Some of these exercises aren't calisthenics movements lol
Those push ups really look strange and unhealthy.
So... "No pain, no gain", brag of your strength as often as possible, and if you've got weak pull ups then you should do pull ups... Ok, I've seen enough of this guy.
.
Bro I'm trying to do peg board climb but I can't climb but I do many proper pulls, muscle ups and rings too.
Can u help??
Nearing 400k subs 💪 Planned something special?