It can seem a bit overwhelming.

The purpose of this post is to provide you a list of some of my favorite YouTube channels, and show you where I sometimes go when I need to learn something new.

This list is in no particular order or ranking. This list is based on these guys being, what I like to call my top list. They are sort of like your own personal board of advisers, and you can go to them whenever you want, FREE of charge for advice and pearls of wisdom.

We all can benefit from learning from these calisthenics experts.

1. Al Kavadlo

If there was ever someone more humble and just down right helpful considering his world class expert status, it has got to be Al Kavadlo.  He is the leading expert in the world of calisthenics, answering visitor questions to his YouTube channel on a weekly basis.

He is a true calisthenics practitioner living what he preaches by only using just his own body weight as  his gym. He is not against incorporating weights into your regimen, he just prefers not to.

In addition to being the leading expert, and a YouTube star, he is also a prolific writer with five books to his credit, such as:  Zen Mind, Strong Body, Stretching Your Boundaries, Pushing the Limits, Raising The Bar, & We’re Working Out!

You can find his YouTube channel by clicking the link (https://www.youtube.com/user/alkavadlo/)

You can also find him at his website: http://www.alkavadlo.com

You can also check out this interview I did with Al

Check out this great video on one arm push ups.  (Time: 1:56 minutes)

2. Barstarzz

BarStarzz is an international workout team determined to inspire the world to workout and live healthy lives. BarStarzz members train their bodies through creative calisthenics, building from basic body-weight exercises to create new moves and push the physical limits of the human body. We believe working out should be fun and simple and diet should involve lifestyle choices not short-term experiments.

Founded by Ed Checo (pictured on the right), it has now become a huge positive movement in the world of calisthenics. Ed has created some of the most inspirational and motivating YouTube videos out there. He and his international workout team can be seen all over YouTube. They are making a positive change in the world of health and fitness.

There are videos at least every week and sometimes more than once a week. The topics cover everything from instructional, tutorials to inspirational stories from around the world.

Check out this video on this 64 year old grandfather (Time 3:13 minutes)

You can find his YouTube channel by clicking the link (https://www.youtube.com/user/OfficialBarstarzz)

You can also find them at their website: http://barstarzz.com/

 3. Strength Project

Strength Project was founded by Arash Baboo in 2008, originally under the Channel ProjectStrength.  In 2009 the channel name was switched to StrengthProject.  Strength Project today hosts a variety of movement related tutorials from gymnastics, breakdancing to weightlifting.

StrengthProject was also responsible for the viral sensations such as most notably CT Fletcher, the Kali Muscle story, and a host of other collaborations. It is without a doubt one of the best YouTube channels on calisthenics and body weight training, with clear and concise instructions. The only caveat is that the videos are rather sporadic, so you have to subscribe to get the updates of new videos.

Strength Project was founded by Arash, however it is now comprised of many well known calisthenic experts such as Sam Tribble.

Check out this video of Sam Tribble, (Time 1:52 minutes)

Arash is one of the foremost YouTube cinematographers that has captured some impressive and incredible videos. check out this video of Kali Muscle, (Time 9:08 minutes)

You can find his YouTube channel by clicking the link (http://bit.ly/1K3WrSC)

You can also find them at their website: http://strength-project.com/

You can visit their Facebook page at https://www.facebook.com/strengthproject

Additional Great YouTube Channels

Here are a list of some my other favorite channels:

ChickenBreast TV

Alex Dieck aka Pro D has a great channel with a ton of fantastic videos on calisthenics. I have learned a ton from him and its worth checking out his videos.

He is just an all around nice guy putting out great and useful content.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/ChickenBreastTV/

You can visit their Facebook page at https://www.facebook.com/alexakaprod?fref=ts

Calisthenics & Weight Training

Kris Karlsson runs this channel and has a fantastic site and super popular YouTube channel, simple for his great content. Again like with Alex I have learned quite a bit from his channel.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/fitnessclown

You can visit their Facebook page at https://www.facebook.com/cwtraining

Calisthenic Movement

Out of Europe these two have been providing super helpful videos for some time now, and are a favorite among real enthusiasts of calisthenics and body weight training.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/Calisthenicmovement/

You can visit their Facebook page at: https://www.facebook.com/pages/Calisthenic-Movement/154846744637610

You can also check out their website at: http://www.calisthenic-movement.com/english-version/

Corey Hall

Corey Hall is another one of those really helpful YouTube channels. He provides great content and is just a real down to earth guy. Again I have personally benefited from his channel.

He really has a great way of explaining the difficult and especially his videos are useful all levels from beginner to advanced.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/cth38881

You can visit their Facebook page at: https://www.facebook.com/pages/Corey-Hall/457762710952843?ref=hl

Calisthenics Kingz

Hit Richards is one of the forerunners in the world of calisthenics and has been at it for some time now. He is one of the first YouTube channels that started to making videos in this genre.

You can find his YouTube channel by clicking the link: https://www.youtube.com/channel/UCoCDr7PrNiWujqLA78UxZng

You can visit their Facebook page at: https://www.facebook.com/THECALISTHENICSKING

You can also check out their website at: http://www.calisthenicskingz.net/

Brendan Meyers

Brendan Meyers has an incredible story going from skinny to ripped and muscular, he’s has got a ton of helpful videos on YouTube.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/leftyjrpro

You can visit their Facebook page at: https://www.facebook.com/BrendanMeyersOfficial

You can also check out their website at: http://brendanmeyers.com/

Fitness FAQs

Daniel Vadnal provides great content and no-nonsense approach to calisthenics.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/FitnessFAQs

You can visit their Facebook page at: https://www.facebook.com/FitnessFAQs

This post is really for my own selfish needs, as I want to increase my strength and endurance with pull ups. One of the main muscle groups required for stronger pulling range of motions are the shoulders, thereby I searched far and wide for some useful information and video tutorials that would help me to strengthen my shoulders.

Shoulders 101

According to Wikipedia; “The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons.

The shoulder can abduct, rotate, be raised in front of and behind the torso and move through a full 360° in the sagittal plane. ”

Because the shoulder joint provides for a wide range of motion, it is extremely complex combining maximum mobility, and at the same time very vulnerable far more prone to dislocation and injury than other joints.

The movements of the shoulder joints are controlled by the deltoids, which there are three muscles the front (anterior), side (middle) and rear (posterior) deltoids, or delts. These muscles, working individually and in combination especially in calisthenics, for lifting, pushing and pulling.

For a more in depth view of the anatomy of the shoulder and it’s inner workings, check out this great video by Randale Sechrest  (Time:6:52 minutes)

Shoulder Workouts – Video Tutorials

Here is a great video tutorial by Brendan Meyers. He offers fantastic advice and suggestions on bodyweight exercises and I have personally learned a ton from him.

Here is the workout:

12 Assisted Handstand Push Ups – 3 Sets – 1 Minute Rest
6 Dipping Push Ups – 3 Sets – 1 Minute Rest

Rest 2 Minutes

8 Tuck Planche Push Ups (For Beginners: Isometric Hold)- 2 Sets – 30 Second Rest
6 Planche Push Ups – 2 Sets – 30 Second Rest

Rest 2 Minutes

8 Second Pulsating Delt Pyramid – 4 Sets – 45 Second Rest

Rest 2 Minutes

12 Assisted Clap Handstand Push Ups – 3 Sets – 30 Second Rest

Rest 2 Minutes

5 Alternating Assisted Handstand Push Ups – 2 Sets – 45 Second Rest

Here is another fantastic shoulder workout from Corey Hall. Corey has awesome video tutorials with an approach to fitness and calisthenics that just about anyone can follow and understand.

Circuit Training – (Time: 6:28 minutes)
30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps

30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps

Here is another great video from Pavel “The Fortress” Rudometkin (Time: 10:29 minutes):

In conclusion, the shoulders are an essential muscle and joint to your own mobility and strength. Exercise, proper nutrition, rest and recovery are necessary. In addition, paying close attention to your body is critical, especially when it comes to the shoulders because they are more prone to joint injury.

If you suspect you have any pain or soreness, stop, rest, and if needed seek professional medical attention. The shoulders are super-important in the world of calisthenics and proper care is crucial.

Shoulder Test

Take care, as the shoulders are the primary movers for just about all pushing, pulling, and lifting you may partake in.

Many athletes can suffer from shoulder impingement there are two popular test one can do, the Hawkins Kennedy Test and the Neer Test. These are just a couple of there are many more variations of test dependent of the area and scope of the issue.

Kathleen Carr, MD demonstrates the Hawkin’s Test as part of a complete Shoulder Exam

Kathleen Carr, MD demonstrates the Neer’s Sign as part of a complete Shoulder Exam

Rather than complicate things with a gluttony of  useless exercises I decided to stick with the basics. Rather than re-invent the wheel, I scoured the web for what I believe are some of the very best examples of the exercises visually performed almost flawlessly.

1. Push ups
2. Pull up
3. Dips
4. Abdominal
   
5. Squats
6. Lunges
7. Sprints

1) Push Ups

Corey Hall has a great YouTube channel. The guy really knows his stuff. This video covers everything from how to do a standard push up and the right technique to a fantastic chest routine. You can also check his website out at http://www.coreyhallfitness.com/

Level: Beginner-Intermediate (Time: 7:10 min)

Level: Advanced (Time: 10:00 min)

2) Pull Ups

Strength Project is another great YouTube channel that has a ton of great videos. they also have a website you can check them out at http://www.strengthproject.com/

Level: Beginner (Time: 3:07 min)

Level: Beginner/Advanced (Time: 2:31 min)

3) Dips

For this particular exercise I have chosen two different videos from Baristi Workout (Beginner) and the other from Calisthenics & Weight Training (Advanced)

Level: Beginner (Time: 1:59 min)

Level: Advanced (Time: 2:12 min)

4) Abdominal

Who better to learn from the Frank Medrano, he is one of foremost calisthenic experts.

Here is a great routine.

30 Seconds Plank Right Arm Off Ground
15 Reps Right Leg Knee Tucks
30 Seconds Plank Left Arm Off Ground
15 Reps Left Leg Knee Tucks
30 Seconds Plank Hold Right Side
30 Seconds Plank Hold Left Side
30 Seconds Plank Hold
15 Reps Crunches Knees Raised
15 Reps Side Crunch Right Side
15 Reps Side Crunch Left Side
15 Reps Leg Lifts

(Time: 2:22 min)

Here is another routine:

30 Second Mountain Climbers
15 Double Crunches
30 Second Mountain Climbers
15 Double tap Twist Crunch One Side
30 Second Mountain Climbers
15 Double tap Twist Crunch Opposite Side
30 Second Mountain Climbers
15 Seated Knee Tucks
30 Second Mountain Climbers
100 Flutter Kicks
30 Second Mountain Climbers
30 Second Crunch Hold

(Time: 2:40 min)

Here’s a second abdominal routine, I like to mix up the routines and movements, doing a total of 12-15 sets (12-15 exercises) this routine only has 9 exercises, but you could add 3 more if you like:

30 Crunches
20 Bicycle Crunches
20 Sky Touches
30 Second Rest
20 Crunches
10 Single Leg Toe Touches (Each leg)
10 Single Leg Crunch (Each leg)
30 Second Rest
30 Crunches
15 Oblique Toe Touches (Each side)
30 Second Leg Flutters

(Time: 5:17 min)

Intermediate Abdominal Routine

10 Sky Touchers
10 Single Knee Crunches (Left Side)
10 Single Leg Toe Touches (Left Side)
10 Single Knee Crunches (Right Side)
10 Single Leg Toe Touches (Right Side)
10 Crunches
10 Rainbows
10 Knee to Elbow Crunch (Left Side)
10 Knee to Elbow Crunch (Right Side)
10 Side Toe Touches (Left Side)
10 Side Crunches (Left Side)
10 Side Toe Touches (Right Side)
10 Side Crunches (Right Side)
20 second hold Plank

(Time: 4:21 min)

5) Squats

Al Kavadlo is a leading Calisthenics and Bodyweight exercise experts. This is probably one of the best videos on this subject being the most advanced calisthenic squats. He covers beginner to more advanced moves. Here is his YouTube channel

Level: Beginner –  Advanced (Time: 1:38 min)

For those of you Beginners out there, here is a really well done video on Leg Squats from  calisthenicsVs.age

Level: Beginner (Time: 4:04 min)

6) Lunges

Calisthenics & Weight Training has a great video that I personally gleaned some jewels from and incorporated into my own leg workout.

Level: Beginner to Advanced (Time: 3:58 min)

7) Sprints

This is an excellent video on sprinting and Charlie Francis, an Olympic training coach, that passed away in 2010.

(Time: 4:44 min)

For more videos on applying the techniques by Charlie Francis, here is Bert Hill NFL Coach applying the Charlie Francis system to the Detroit Lions

(Time: 11:26 min)

So there you have it the 7 Top Calisthenic Exercises. It’s been my personal goal to master all 7 before I go on to more advanced or extreme calisthenics. Now granted, each and every one of us is at a different skill level. If you find that you have indeed mastered all 7 of these calisthenic exercises, then by all means ignore this post.

But as I have learned in my short time on this planet, I still have a lot to learn. And especially with calisthenics there is always some sort of change or tweak you can do to just slightly alter the exercise to make it more difficult.