This skill looks hard to master. But it's actually really doable. And this is just one out of many calisthenics
skills that look impressive but are easy to learn for everyone. Today, I will not only show you
the skills, but also share how to practice and achieve
these moves easily by yourself so you can impress your friends
and work out company in no time. Just like my brother and I did
when we started out in our own backyard. I can remember we were surprised
at how fast we learned them. So today I brought out my friend bas
to try all the moves. Are you ready to learn some cool
party tricks? Yeah. Let's do this. All right. So I know it can be a struggle
to get yourself out here. So let's begin
with the most accessible skills that you can easily
learn at the comfort of your own home. First up is the frog stand, a skill
that builds balance and core strength and proves
that it's not just for frogs. Begin in a squat position
with your feet close together. Place your hands on the ground
in front of you, shoulder width apart and fingers pointing forward,
place your elbows at the inside of your knees. And now lean forward and shift your weight
onto your hands. Once you're comfortable, lift your feet off the ground
and find that balancing point. All right. Give it a shot Bas
you can use the space over here. I already put a pillow there
that you can use in case you fall forward. And while Bas is practicing
the frog stand, I just want to let you know that you don't
have to make note of all the steps because I've written them down in a step
by step skill guide that I will share later in this video together
with a special equipment giveaway. So stick around. Let's
check out how Bas is doing. Oh looks like you got this one down. Yeah, it's pretty doable - good job. Let's get to the next one. Now it's time for the Tiger Bend Push up. You know, it's serious
when it has this animal in its name. Start in a regular
push up position with your hands placed slightly wider than shoulder width apart, lower your chest towards the ground
as you would in a regular push up. But here with a tiger
twist comes in, before you push back up, move your elbows on the floor while
sliding a bit backwards with your legs. Use momentum to move back to your pushup position
with bent arms and then push back up. Give it a try,
Bas Let's see if you can do a rep or two Okay, push down, tiger bend That's it. Okay. Your hips a little birt more down,
keep a straight body. That's it. One more rep. All right. Yes, that looks good. Your friends will definitely think you've been working out for years
to achieve this. Let's get to the next one, guys. It's time to tackle the L-Sit This one is all about building
six pack abs and a strong core. And you can easily practice this one
with only a chair and a table from Home. Begin by standing between two chairs
and place your hands next to your hips. Press down through your palms to lift
your body up, Keep your legs straight. Forming an L-shape. It's like you're making a 90 degree angle. If that's too hard, you can start with
a single leg or even in a tuck position. Let's go for it.
Bas. Let's try the one leg first. All right. It looks good. So make sure to press your shoulders down
like this. Yes. All right. Okay. That looks good. Now try the full move with two legs
straight. Yes, that's it. There you go. Nice. That's it. He got it. These three skills were quite impressive,
but not as impressive as the next set of skills,
which we are doing outside in open Park with plenty of space.
Starting with the headstand. This skill is all about obtaining
full body control. Ready, Bas? Yeah. Let's do it. Start
by kneeling on the ground and your hands placed on the ground
with bent arms. Now place your head in
front of your hands, forming a triangle. Walk forward as much as you can
while lifting your hips up. At first, You can start tuck and then try to extend
your legs in a controlled manner. Bas ready to try this one out? Yeah. Yes. Good placement. Starting tucked extend your legs
in case you fall forward. Just make a roll over. Yeah, like that. Okay. Try it again. That was good. Let's try to hold for like, 2 seconds yes good placement. Starting tucked extends your legs. Hold the balance. Yeah, that's it. That's straight. Nice. He got it! That’s good. All right, let's move on to the next one. Now let's conquer the pistol squat
this move is all about leg strength, balance and mobility. Begin by standing on one leg and
your other leg extended in front of you. Slowly lower your body down
as if you're sitting back in a chair. Keep your balance. Your goal is to get your lifted leg
parallel to the ground or as close as you can
if you can't keep your leg up or experienced cramps,
you can try this move on an elevation, for example, a bench creating more space
for your lifted leg. Bas, Give it a go and don't
forget to give both legs attention. We don't want one leg getting jealous. Nice. That's good. All right, so let's let's try a lower
elevation, see if your mobility is on point. Yes like that. Keep your leg lower or lower. Yeah. Nice. That's it. Just for one. Try this already a Good Starting point. A little bit more practice now.
You can get a full rep. Now it's time for the handstand. I know this one looks hard,
but a handstand is actually pretty doable for anyone
as it doesn't require much strength. Only frequent practice. Just like riding a bike. Bas, get ready to blow your friends away. Let's do it. Start by placing your hands on the ground about shoulder width apart
and keep your arms completely straight. Do a few handstand kick ups to get yourself
comfortable with kicking up. Then teach yourself
how to bail out of the handstand. And in case you fall over, rotate
one arm to the side Once you're ready for practice, kick
one leg up first and then the other, and find that balancing point
where you're completely inverted. Give it your best shot, Bas good placement. So kick up. Good. That's good. That's good. All right. That's pretty stable. Okay, so in the beginning,
it doesn't matter if you arch your back and look like a banana.
That's all part of the experience. So let's try it again on your own. Kick up a little harder. All right. All right. Okay. Looks pretty good. That's already a good starting point. So what a handstand. You want to practice it for 15 minutes
every single day until you have it. That's how I learned a handstand. Did we already mention that the handstand
is easier to learn on parallettes? So to help you out we’re going to
give away one pair to one of you guys Follow the steps below to enter
and we’ll announce the winner in the next video This is the winner of last video, congrats! All right, we're halfway through. However, the skills that follow
this one are more impressive than everything we've tried so far. The next set of skills requires
a pull up bar Therefore,
we're at this open workout spot. The first skill is the skin the cat It’s like an upper body workout
wrapped in a single move. It works for shoulder mobility, overall
body control, and it's a fantastic way to impress your friends
by hanging fully rotated. Let's get into it.
Bas and pay close attention. Start by hanging from the bar
with your arms fully extended. Begin by pulling your knees to your chest
and then continue rotating your body
until your feet get under the bar. It's like you're a bat
hanging upside down in the night sky, then rotate further
until you can straighten your legs again. Once you've completed the rotation, reverse the movement
to return to the starting position. Let's go for it. Nice. Looks good. Okay, rotate further. Extend your legs like that. you nailed it. That looks easy for you. That's peanuts. All right, let's go to the next one. Let's move on to the pull-over a skill
that works the complete upper body. It's time to reach new heights
and discover an easy way to get on top of the bar
without a muscle up. Start by hanging from a bar
with overhand grip and get a little bit of swing now
with your arm straight use momentum and core strength to lift your legs
and get your upper body in a horizontal position. Give momentum and pull your upper body towards the bar
while swinging your legs over the bar. Complete the rotation until you're
in that completed muscle position. People think you actually did one
give it a shot Bas and to make it easier, you can always try it on the lower bar. So hang with straight arms. Like that. Use momentum. That's it. All right, Pull, pull. All right. You got it. So if you want to use less momentum to make it even more impressive,
try it on the high bar. Come on. You can do it! swing. Yes, yes, yes. Rotate, rotate. Come on, Come up. All right. Yes, You did it. Did he just do a muscle up? Now let's explore the needle. An exercise that showcases
your flexibility and control. It's basically a combination
of the previous two exercises. I'm glad you made it through these. Are you ready to thread the needle? Absolutely. Let's do it. Begin by hanging from the bar with your arms
fully extended, Move towards that bat in the night position that we've learned
with the skin the cat, from that position. Extend your legs. While, pulling yourself vertically upwards. And then when elevating,
bend your legs over the bar so your weight will shift and let’s you
rotate further until you sit on the bar. Give it a try. Bas. I know it's a bit
scary, but I will assist you. Yeah, like that. And now arch. Arch your body around the bar
and now pull Yes, yes. Come on, come on, come on. Yes, yes, yes. All right, he got it. Yes! - He got it! Nice, nice, that’s it. All right, man,
I can't believe you did it. Thanks. The skills
so far are nothing against the skills That i'm about to show you
at the final location, which is the grand, Calisthenics playground
the next few exercise. Will have everyone's jaws dropping for sure,
Starting with the pole flag. Bas get ready for a gravity defying move. I can’t believe
we're doing even more impressive skills. Yes, we will start by gripping
a vertical pole firmly with one hand around shoulder height.
And keep your elbows close to the pole. Move your other arm behind your back
and grab the pole on a lower part. Now think of your arm as a chair
or couch that you want to lay on. Extend your legs to the front and lean
back onto your arm at the same time. Like you're just chilling out. Now Bas, this skill is all about showcasing the
strength that you've gained in the past ten years. Just kidding. You won't need much strength,
but nobody knows that. Give it a go. Yeah, it's like that. All right. Start in a tucked position. Yeah. Slowly extend. Whoa. Slowly. Extend your legs like that. That's it. That's it. Easy. Now Bas prepare to be amazed
because we're diving into the clutch flag. An exercise
that will have everyone mind blown. Find a vertical pole and grab it firmly with both hands,
one hand above the other with both arms. You want to have your elbow
above your hands. Now start leaning forward and try to lift your legs
that can be tucked and diagonal at first. Once you get this technique down, you can start extending your legs
and move to a more horizontal position. Bas I got to mention one thing. Please think twice before you try this because people might think
you're an actual pole dancer. I came this far. I'm not going to give up. All right, let's try it out. Yes, that's it. All right. So try to lean into your elbow
as much as you can like this. And then if you have it, extend your legs. Try it again. All right, That's it. That's it. shit. You got it. right. Nice. let's go to the next one. Now we're taking things even further with the bent arm handstand on parallel
bars. You know it’s getting serious
when using this equipment, Find a set of parallel bars
and stand between them. Place your hands on the bar
slightly wider than shoulder width apart. Start moving your head and downwards by bending your arms, lean forward
until your feet are getting off the floor. It looks like you're
using a lot of strength, but you're basically just leaning
into your joints. When tucked legs feels comfortable,
you can start extending them towards the sky. Once you mastered this on low bars,
you can even do them on higher bars grabbing
attention of the complete workout park. All right, Bas. So have you ever seen
a beginner to do them? No, I don't think so. That's probably because you never thought
of this as a beginner move until now. Let's try it out. Yes grab it like that. Okay. So extend your leg from here. A little more vertical like that. Yeah, that's it. You got it. One, two, three. shit. He got it. Really good. Nice. All right, let's go to the next one. We're saving the best for last. Get ready to defy gravity
with the elbow lever. Place both hands on the ground about shoulder
width apart and keep your legs tucked. Close to your body. Tuck your elbows close to each other
onto your belly. Slowly lean forward and lift your legs
off the ground. But first, try it with tuck legs. If you've mastered this,
you can start extending your legs. Here. It's important to lean forward
even more to keep the center of mass at the right place.
Let's give this a shot Bas good grip alright lean a little bit more forward. Yes. Elevate your legs. That's nice and straight. Elevate bit more. All right. Yeah, that's it. I would already expect you to have this one it’s
not that hard, but still looks impressive. So once you nailed this one,
you can try it out on parallel bars or even the high bar
to impress everyone at the park. If you thought we were done, I'm
going to make you look like a circus artist
by performing the elbow lift with just one arm. for the one arm
elbow lever place one arm firmly on the ground, extend one arm in front of you
to counterbalance your lower body. It might require a bit of practice
to reach that balancing point. The one arm elbow lever is the ultimate exercise
to have your friends and family speechless. Let's give this shot best
and let's see how far you can make it. Good grip. So start in a straddle position. Yes, exactly. So have your arm in front of you
to counter balance. Try to get loose. All right. Lift your legs a bit more. That looks good. That looks good. All right. This already
a very, very good starting point. You just need a little bit more practice. So great job. You already mastered over 12 skills and
totally stepped out of your comfort zone. I know it's a lot I've covered in this video,
so therefore I created a complete skill guide with all individual steps,
progressions and exercise target so you can immediately start learning
and achieving all these skills. Click the first link. In the description
to get this guide for free. Download our calisthenics app right here. And if you want to learn Pull-Ups, click
this video. Start your journey. Join the family.