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Calisthenics, bodyweight training, or street workout is a form of exercise in which you use your own body weight as resistance. The goal of calisthenics is to increase muscle mass, strength, mobility, flexibility, and endurance. Common exercises include pull-ups, push-ups, and dips. Exercise is usually performed outdoors in parks or playgrounds. In the Netherlands, dedicated calisthenics parks are becoming increasingly popular. If one isn't available in your area, be creative and utilize your surroundings. Furthermore, calisthenics is a very social sport. Because you exercise outdoors, you meet new people and learn exercises from each other that you haven't seen before. You inspire and motivate each other, which keeps it fun and challenging. Calisthenics is suitable for everyone, whether you're young or old, beginner or expert.

Where does calisthenics come from?

Like many good things in life, calisthenics originated in Greece. The word calisthenics is composed of the two Greek words "kallos," meaning beautiful, and "sthenos," meaning strength, both physical and mental. Calisthenics was part of the training for soldiers in training for the Spartan elite army. Exercises like lunges, jumping jacks, sit-ups, pull-ups, squats, and dips prepared them for this army.

Calisthenics exercises

The various calisthenics exercises can be roughly divided into three categories: static holds, repetitions and freestyle.

Static poses

• Back Lever

• Front Lever

• Planche

• Plank

• Handstand

Repetitions

• Push-Up

• Pull-Up

• Muscle-Up

• Squat

• Dip

• Sit-Up

Freestyle

Calisthenics also has a show element: freestyle. During a freestyle, there's an opportunity to showcase creativity and explosiveness. Various static holds are combined, and the athlete jumps between and over the bars to create a fluid flow. Freestyle also incorporates movements from other sports, such as freerunning or gymnastics, to create the most spectacular show possible.

Calisthenics competitions

Various calisthenics competitions are organized nationally and internationally. These events are not only fun to participate in, but also very impressive to watch as a spectator. Street workout competitions generally consist of two parts: freestyle and strict form battles. The strict form battle revolves around who can perform the most repetitions of a specific exercise with perfect execution. These generally include pull-ups, muscle-ups, push-ups, and dips. The second part of a calisthenics competition is the freestyle section. Competitors are judged on their dynamics, static holds, and combos. The judges also award points for presentation and interaction with the spectators.

Calisthenics Association

Calisthenics has grown so rapidly in recent years that a calisthenics association was founded in 2016: the Dutch Calisthenics Association (NLCB), part of KrachtsportNL. You can join the Dutch Calisthenics Association for workshops, courses, or training, and register for competitions.