In this post we will examine some of the common and not so common mistakes that athletes make when doing Calisthenics.
Now granted, not everyone is perfect.
Some of these may apply or not.
Calisthenics is a lifetime learning adventure. We can always improve and the room for margin can sometimes be greater than we think.
Here are the Top 20 Mistakes in Calisthenics:
1) Improper Grip: This has got to be one of the most hotly contested subjects within the Calisthenics & Street Workout Community. Which grip is proper and which is incorrect. Growing up I was taught to put my thumb aligned on the same side with my fingers. But now I am learning that, the proper grip is what ensures you the most possible leverage, and that means wrapping your thumb around the bar. There are obvious pros and cons to each, such as wrist grip strength, but wouldn’t you want the most secure grip in anything you do?
2) Squat Form: Deep squats is by and far one of the staples of Calisthenics and good form is essential. Rather than plagiarize what was so brilliantly said on this subject, I will refer you to ExRx.net for the proper form on deep squats.
3) Not Full ROM (Range Of Motion) Pull Ups & Any and All Exercise Movements: Full range of motion means fully extending, here is a good definition from Wikipedia on this very subject:
As used in the biomedical and weightlifting communities, range of motion refers to the distance and direction a joint can move between the flexed position and the extended position. The act of attempting to increase this distance through therapeutic exercises (range of motion therapy—stretching from flexion to extension for physiological gain) is also sometimes called range of motion.
Many people cut short literally their R.O.M. and as a result cut short their opportunities for growth.
4) Elbows Flare Out (Dips & Push Ups)
5) Dips – Too Low or Not Too Low
6) Too many reps/sets, not enough rest
7) Neglect Legs/Don’t do legs
8) No Rest Days (Over training) Doing too much, thinking more is better
9) Overdeveloped Anterior Deltoids/Lats Pattern Overload
10) Kipping Muscle Ups Is Not Strict Muscle Up
11) Not thinking about what you are doing, how to improve acquire knowledge
12) Comparing yourself to others
13) Focusing on strengths, favorite exercises and body parts neglecting weaknesses
14) Not completely focusing on workout, avoid distractions
15) Setting unrealistic goals
16) Resting too much
17) Not warming up properly
18) Sticking too the same old routine, principle of adaption
19) Quality versus quantity
