{"id":13771,"date":"2022-11-10T12:36:12","date_gmt":"2022-11-10T12:36:12","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13771"},"modified":"2023-10-04T19:40:10","modified_gmt":"2023-10-04T19:40:10","slug":"calisthenic-back-exercises-with-without-equipment-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/","title":{"rendered":"Calisthenic Back Exercises &#8211; With &amp; Without Equipment [2023]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this article we&#8217;ll look at which exercises you can do within the Calisthenic &#8216;system&#8217;, to develop back muscles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Calisthenic Back Exercises Without Equipment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To be 100% honest, I think it&#8217;s quite difficult to build an impressive volume of upper back muscle, without using a chin-up bar or any weights.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, you can certainly strengthen your back muscles and maintain muscle mass when no weights or bars are available.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Back Widow<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Possibly the best no-equipment exercise for upper back development, the Back Widow involves lying on the ground, on your back, with your feet flat on the floor.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bend your arms and push your elbows into the floor (use a mat or carpet to protect your elbows)<\/li>\n\n\n\n<li>Elevate your upper body by squeezing your shoulder blades together<\/li>\n\n\n\n<li>Don&#8217;t push through your feet<\/li>\n\n\n\n<li>Squeeze your back muscles and hold the top position for 1 second<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CG6w2BEIQS4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=11&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13820\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/backwidow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"backwidow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13820\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sliding Pulls\/Slides<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As an alternative to pull ups or chin ups, you can use some floor sliders, or trousers\/pants that don&#8217;t create much friction and carry out some &#8220;floor pulls&#8221; or &#8220;sliding pull downs&#8221;.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/yEuxWVPpnXg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA\" rel=\"nofollow\">https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13824\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/slidingpulldown\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"slidingpulldown\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/slidingpulldown.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13824\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA\" rel=\"nofollow\">https:\/\/www.youtube.com\/channel\/UCnoijl0HTLNwSr0rSWkAGZA<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The chap in the video is using laminated paper on his knees.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dorsal Raises<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be careful with this one if you have any lower back pain or injuries. It can help to rehab your lower back but it could also aggravate any pre-existing problems.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lie on your front<\/li>\n\n\n\n<li>Carefully move your upper body away from the floor using your glutes and squeezing your shoulder blades together<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZBsAb3YcEGo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=90&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13830\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/dorsalraises\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"dorsalraises\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/dorsalraises.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13830\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Make sure the raises are slow and controlled &#8211; squeeze your glutes at the top of the movement and hold for 1 second<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/DomThorpe\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/DomThorpe<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Calisthenic Back Exercises With Equipment<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Front Lever Raise<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AGhb8V8M758?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This is a pretty advanced exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Progression 1 &#8211; hanging knee raises<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hang off a bar and literally lift your knees up to your chest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you can&#8217;t do hanging knee raises, you&#8217;ll struggle to do front lever raises.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tips for the Front Lever Raise<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your shoulder blades squeezed together and pull downwards to create stability around the shoulder<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tuck Front Lever<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13837\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/frontleverprogression1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"frontleverprogression1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverprogression1.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13837\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hands are facing away from you<\/li>\n\n\n\n<li>Get thighs in contact with your stomach if possible<\/li>\n\n\n\n<li>A great exercise to create a foundation of stability and strength<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Advanced Tuck Front Lever<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13841\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/advancedtuck\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"advancedtuck\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/advancedtuck.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13841\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This is very similar to the standard tuck front lever but you move your knees forwards <\/li>\n\n\n\n<li>This change flattens the back and makes the exercise harder<\/li>\n\n\n\n<li>Keep your hips in line with your shoulders if possible<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The more the hips are flexed, the easier the exercise is. The more extended your legs and hips are, the harder it is.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frog Front Lever<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A progression that people don&#8217;t seem to know about, the frog front lever strengthens the hip flexors.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Frog Front Lever is similar to the Advanced Tuck Front Lever, however, once you&#8217;ve adopted the Advanced Tuck Front Lever position, you open your legs, keeping your heels together.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/BJM2X3R5PeQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AGhb8V8M758?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=242&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Piked Full Front Lever<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The next progression is to straighten out your legs. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your toes should point to the left and right at around 45 degrees.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13847\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/frontleverpike\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"frontleverpike\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/11\/frontleverpike.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-13847\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Feet should be above the head &#8211; as in the gif above^<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Chin Ups and Pull Ups<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quite a tricky exercise for beginners.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can start with eccentric chin ups, whereby you jump up and lower yourself down under control<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or you can try using a resistance band to help<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/_2UwlspzD-I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">You can also place a chair in front or behind you and place 1 or 2 feet on it (or 3 if you have 3).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Always do this with supervision at first though<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chin ups are done with your palms facing towards you<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull ups are done with your palms facing away from you<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grab the bar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Draw your belly button in to activate your core<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squeeze your shoulder blades together slightly<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lower yourself down under control. Try and take 2 to 3 seconds to descend down to the starting position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rope Climb<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you can&#8217;t climb a rope by grabbing it and pulling yourself up, you can try grabbing it and leaning back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From there move up and down the rope, moving your upper body whilst your feet remain in the floor.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/P2jlaDK5wpg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Please consider subscribing to these YouTube channels:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/user\/FitnessFAQs\" rel=\"nofollow\">https:\/\/www.youtube.com\/user\/FitnessFAQs<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/Firerescuefitness\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/Firerescuefitness<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/c\/DomThorpe\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/DomThorpe<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. In this article we&#8217;ll look at which exercises you can do [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-13771","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calisthenic Back Exercises - With &amp; Without Equipment [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenic Back Exercises - With &amp; Without Equipment [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. In this article we&#8217;ll look at which exercises you can do [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-10T12:36:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-04T19:40:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?w=520\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Calisthenic Back Exercises - With &amp; Without Equipment [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/","og_locale":"en_GB","og_type":"article","og_title":"Calisthenic Back Exercises - With &amp; Without Equipment [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Callisthenics is an excellent exercise format when it comes to building functional strength. It&#8217;s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of bodybuilding weights &amp; machines. In this article we&#8217;ll look at which exercises you can do [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-11-10T12:36:12+00:00","article_modified_time":"2023-10-04T19:40:10+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/backwidow.gif?w=520","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/11\/10\/calisthenic-back-exercises-with-without-equipment-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Calisthenic Back Exercises &#8211; 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They are also easily over-trained. Apparently, the shoulders\/deltoids have a very high concentration of androgenic receptors, so respond well to certain supplements - but that's another story I guess. Here's a\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/j_wpcP9KUOA\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13800,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/27\/build-your-arm-muscle-best-kettlebell-arm-exercise-you-should-try\/","url_meta":{"origin":13771,"position":1},"title":"Build your Arm muscle: Best Kettlebell Arm Exercise you should try","author":"Dave","date":"October 27, 2022","format":false,"excerpt":"Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2780,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/27\/eccentric-strength-training-studies\/","url_meta":{"origin":13771,"position":2},"title":"Eccentric Strength Training &#8211; Studies [2023]","author":"Dave","date":"March 27, 2015","format":false,"excerpt":"Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"rocky 3","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/croptop1.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14053,"url":"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/31\/resistance-band-chest-exercises-pdf-2023-2\/","url_meta":{"origin":13771,"position":3},"title":"Joe Rogan Resistance Band Chest Exercises .pdf [2024]","author":"Dave","date":"March 31, 2023","format":false,"excerpt":"In this Article: Importance of Resistance Band For Chest Exercises Exercise Plan For Resistance Band Chest Exercises Resistance Band Push-Ups Standing Crossover Chest Fly Resistance Band Tricep Resistance Band Row Staggered Stance Resistance Band Incline Press Resistance Band Pallof Press Standing Incline Chest Press Alternating Punches Half-Kneeling Low Crossover Banded\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/floorpress.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13698,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/","url_meta":{"origin":13771,"position":4},"title":"Hex Bar \/ Trap Bar &#8211; A Complete Guide [2023]","author":"Dave","date":"October 21, 2022","format":false,"excerpt":"Rather confusingly, known by two names: Hex Bar Trap Bar The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Easier to learn key exercises like the deadlift Better for beginners Less compression on the discs in the lower back\/spine Hex bar deadlift often resembles\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":16160,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/","url_meta":{"origin":13771,"position":5},"title":"Pool Exercises for Back Rehab [2025]","author":"Dave","date":"November 27, 2025","format":false,"excerpt":"Best Pool Exercises for Back Pain and Rehab: The Ultimate Guide If you suffer from back pain, finding safe and effective exercises can be challenging. Pool exercises offer a unique way to rehabilitate your back without added stress. This guide explains the benefits of water workouts. presents the best exercises\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/MeedZlCAJyM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=13771"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13771\/revisions"}],"predecessor-version":[{"id":14218,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13771\/revisions\/14218"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=13771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=13771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=13771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}