Weighted Calisthenics - DON'T DO THIS! 

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The title made me think it was about Weighted Calisthenics being BAD lol

This actually made me realise that I am going to heavy. Form before Ego. Thank you man!

In fact these errors are exactly the same as in bodyweight calisthenic

I needed to hear this. As someone who's in the military and does mostly calisthenics, it's easy to be sucked into what you perfectly described "ego training," since not many people are in the gym doing intermediate/advanced bodyweight training so immediately all eyes are on you when they see you doing something like L-Sits or weighted pull-ups with two 45 lb. plates. It's always necessary to humble yourself, stay true to your rest time, sets, & rep range for your desired goal when putting external weight on that isn't excessive to the point where you're hurting your form to look like the alpha male. Great content as always, homie.

The problem is most dip stations arn't high enough to do them with straight legs.

Daniel always teaching us the right way! You're full of good information man! Keep the great job!

Been training calisthenics for 2+ years now and can say without a doubt that going FULL ROM, super controlled (dominated) reps, with pauses at both ends is typically the way to go. I thought I was almost at pullup mastery close to 20 pullups and watched myself back on video, my reps were legit but could be better. I wasn't hitting the top of the rep properly and was creating weakness there, I was never getting any closer to a muscle up. Now I am forcing the full ROM with a vertical pull and I'm back down to only 12 pullups!!!

Honestly, I NEVER see people in my gym/surrounding doing pullups, dips and pushups correctly.

I felt like this video was a roast directed at me. Daniel, thank you for encouraging us to always keep it honest in order to make the best gains possible. No one takes a more humble approach to progression than you!

Very informative but I think you should spend more time showing proper form rather than just the bad form. For example, for dips you spent a lot of time showing us the wrong form but barely touched how to do them properly. Great video regardless!

Another great video Daniel. Key word here is patience. I did tear my PEC while doing weighted dips (combination of too much weight too soon and fatigue) now paying the price. Train smart guys, listen to this guy, he knows what he is talking about. You want longevity!!!!

That gym looks so nice

You really got me takin all my ego out of lifting again. Sometimes i really get carried away. So in this way, thank you very much!

good for girth

Agreeing 100% to everything you said expect one point: I would always recommend the closed chest position in heavy dips, even so the head moves forward. Once you open the chest, elbows flare outwards and the rep is lost. No evidence here, just what I saw over the years. (The question left open is if someone who doesn’t compete in weighted calisthenics needs that amount of additional weight 😁)

This is so true... lowering the weight, or getting rid of it altogether in favor of very strict form may be a big hit to the ego at first, but you quickly gain strength and progression doing the exercise correctly, and it also feels so much better, like the actual movement itself when you're doing it. As opposed to heavier weight and bad form, which only feels good after the fact (purely for your ego), but doing the exercise itself is torture.

You are the best calisthenics teacher on RU-vid. Thankx for another great video.

Hi Daniel. A question about DIPS: To avoid the mistakes you mention in this video it looks like you choose a very high dip station where your legs can hang freely at the lowest point of the dip. What if you only have access to a low dip station so that it forces you to cross your legs behind? Is there a way to use a low dip station with good form?

Good advice for most of us. I have to admit that I am guilty of doing dips with too much weight. Haven't injured myself fortunately but this is kind of a wake-up call I think.

5 people thought your triceps were going to explode on those weighted dips. Great video and thanks for the consistent reminders to lift strict and clean.

This is applicable to fitness in general. Build the right foundation and don't worry about your ego. I've been re-teaching myself all the lifts with strict form, and really focusing on contractions instead of just moving the weight and it roughly halved the weight for most of my lifts, but it's good form and ik the results are going to pan out in the long run.

For a young guy this guy is light years ahead of most trainers where he learned this stuff is amazing it was known back in the 50s but as been forgoton

Siempre digo, "La técnica correcta es lo mas importante" y este video es la prueba de eso, la paciencia y la técnica dan buenos resultados !!

.... I didnt even know weighted muscle ups was a thing :( ...

I thought the thumbnail would be a clickbait. But the video was an "eye-opener". Appreciate your work man🙌

Very well explained. Thank you for this information!!

I've recently decided to back off weighted muscle ups for the exact reason you said! All about clean form over ego lifting. Clean up the basics -> move onto more advanced moves. Good tips as always

Been watching so many people in the gym doing exactly the cheats and bad form you just mentioned. I had no idea how to put what they were doing into words so I'll just send them your way. Great video 💪👊

Always go for perfect form. If you feel you cannot keep perfect form, you aren't strong enough yet and must reduce weight.

Dude... Look at Daniel's rear delts at 1:53... Insane bro! Keep up the great work.

Your voice s so relaxing. I love that.

I disagree on one thing only. A lot of, if not most injuries do not come from "bad" form (see injury free execution of jefferson curls, or powerlifting atlas stones lift with spinal flexion) but mostly from sudden overload or chronic overload at a higher rate that you are recovering from. So it's either stemming from a much higher power output (increased speed per rep) or a much higher weight/number of reps, compared to what the person's body is used to and has adapted to..Change and progress is necessary, but it has to be paced, otherwise, injury's coming. Like you said, avoiding going "going heavy (...), going too fast, too soon" (3:38). Most common case I see is when my patients refer that they were deadlifting with "bad form" (spinal flexion) and it caused an injury, but you can almost always identify another variable: they were being careless and not executing at a speed that they're used to and/or they were overdoing reps or going too heavy at a rate that's not normal. (sometimes going >15-20% their sub-max in weight or power, in the span of a week, a few days, or most commonly sometimes in a single session). I do agree, however, that proper form will be more beneficial for muscle growth, since it will allow you to biomechanically target more specific muscles and not compensatory patterns that will just make you plateau sooner and not be able to progressively overload. I'd love to hear your opinion, though! Great video.

a lot of value thanx man

At some point you used to grayscale parts of the video that demonstrate wrong technique. I found that to be very helpful when differentiating between right and wrong. Maybe you can incorporate that again. In any case: Thanks so much for your videos. I'm not at the weighted calisthenics level yet (and I'm not sure I even want to go there) but you are the most important reason why I god hooked on bodybeight training at all. Thank you for that!

I see so many people adding too much weight. When doing weighted I'm glad someone is speaking up

Love how all these calisthenics guys perform the incorrect form with perfect form

Poor Daniel, tries to show bad form and still kinda kills it. Lol, Your videos are the reason I haven't broken my neck yet, love your work

I'm a powerlifter and I really liked your video, even though that in my sport the main goal is to move the most amount of weight but for me your form is extremely important if you want you make gains and want to be stronger and its something I had to learn the hard way and with time but its something that will bring you way more benefits

Really informative man. I doing weighted calisthenics so this vid is super mad helpful. I thought my dips were on point but something always felt off when I did them. These tips will really help improve my form and overall strength. Thanks man

Three weeks ago I added weight to my workouts I'm glad I'm doing it right. Thank for video!!

Quality video, Dan.. I've been doing more weighted cal lately, so this came at the perfect time.. thank you

4:40 i'am sure you wanted to say: the lightest weight that challenges you.

In my humble opinion Fitnesd FAQ's gives the best calisthenics advice on the internet.

0:29 those calves are slowly growing up!

I love Dan's posts. fantastic tutorials, beautifully explained. You the man!!

Thank you Daniel for yet another amazingly informative video. This gym looks awesome !

Dips is the best to fix right away. I've noticed a hell of a difference when doing those with a disconnected torso. Thank you.

My dip bars at home aren't high enough so I have to bent my legs.. what should I do?

I almost tore a pec muscle while doing weighed dips. As I havent given my muscles enough time to get stronger, on my beginning stage, I chained 16kg to my body, did a dip, and a snaping sound was heard. Eventually, nothing was too serious. Thanks god. Work out safely ya people.

4:53 DOMINATING!

1:30 I'm not sure about that. The "strict vertical technique" will see the weakest point (the biceps) be the limiting factor. The "lurch away from the bar" uses more back, which is useful, I think.

Daniel: When adding pauses, you're not going to be able to use as much weight or do as many reps. Also Daniel: *Casually does strict BW chinups +40kg for REPS...

Wow, you are so strong. Congratulations on having that kind of discipline. That's really admirable.

I'm guilty of all of this. Thanks for the reminder. My ego has had control again. I will get back to reality. Thanks again.

This guy is so strong he seems to be floating in space. Weighted calisthenics is the best form of exercise.

Thank you. I really needed this. I’m going to drop my pull-ups from 25 to 20, and dips from 40 to 30 just to make sure I have better posture

Hi Daniel, fantastic information as always. I was wondering if you had plans for a workshop in the UK any time soon? I live in Manchester (Northern England) and it would be great to see you here. Thanks for everything you do! :)

2:06 “it looks pretty ugly doesn’t it!” Me: sorry I was distracted by those arms. Holy shit!

Watching this as I clean the kitchen- super good for getting through this task!

What do you prefer? 5x5 reps or 3x8-12 reps for weighted pull ups/chinups/dips?

Yeah but momentum is pretty useful in calisthenics too. If you're running super low on budget and do not wish to use resistance bands to help in certain exercises, momentum can be a good assist. Nobody learns a one arm pull up or muscle up with perfect form straight from start. But i think it's a really good point especially with weighted calisthenics to perform with weights that are well manageable like clearing chin far above the bar or with strict form. Last thing you want is to lose control at the end of set and tear some ligaments or tendons along the way thanks to all that added weight.

Don't show this to crossfitters

I'm "converting" to calisthenics and this is a good video to get me off to a good start and good mindset at the start.

*They r few channels really informative & Beneficial.. such as Official Thenx & Calisthenics Movement you r one Among them*

Quality content here! I like tips about dips especially.

Anyone know why I get immediate sternum pain even doing dips without additional weight ????

How do you advice people on how to warmup with weighted Calisthenics? I normally do my warmups, (Rotations, dynamic stretching) I move on to body weight 80% of my max reps. For this session, say, I will do a pullup with 40lbs as my max 1set = 33% of 40lbs 3-6 2nd set = 66% of 40lbs 3rd set = 100% = 40lbs Same with rows and shurgs. I just do 12sets per workouts same with push

5:53 That looks like some CBT shit!

It happened to me, too! Just in time! I've just started doing weighted Pull Ups yesterday.

Amazing video Dan keep it up

If I only have seen this video before attempting weighted muscle ups, maybe I hadn't injured my shoulder... this injury almost make me quit calisthenics, starting with a subacromial impingment and almost leading to a subacromial tenderness or bursitis... fortunately I stoped using the weighted vest on time and starting rehabilitation by myself because I visited a physiotherapist even an orthopaedic but they didn't help me as I was expecting or as they should have helped me, now I'm not in my 100% but I keep moving forward, taking care about my technique, and even teaching a young boy a little of calisthenics, teaching him what not to do to get the very best of the exercises and not get injured jajaja 😅 etc... anyway, I started calisthenics back again, feeling confident and thanks to your videos and collaborations with others calisthenics athletes I have learned a lot more, thanks for inspiring me and many others around the world... thanks Dan, greetings from Mexico 💪🇲🇽

I need to bend my legs when doing dips or my feet will touch the floor. What dip position should I assume?

Helped a lot, thanks!

Nice! I actually had to stop doing weighted Dips because I got Elbow pain from it :(

thanks Daniel for another great info video on cal.

Daniel, when we getting a weighted calisthenics program? A lot of us would be willing to pay good money for something like this from you!

"not control - domination" Great way to put it

You're like the bob ross of the calisthenics world 💪 🖼

I like your channel, it's very professional and teaches etiquette for many things in general sports.

I usually try to keep my body in hollow body position during my chin/pull ups and during the dips I try a hollow body but the proud posture mentioned here is easier comparison to Leg forward

that is beyond strong !!! Didn't think anyone can go from a pullup to a dip....i don't know how you could go past the pullup - must take incredible forearm strength.

Wrong: train with 20kg calisthenics Right: train with 20kg iron balls

Very usefull video. Thanks.

right now, im struggling with finding the happy medium between getting the full stretch at the bottom of a pullup and letting my shoulders go up to my ears. i always thought letting your shoulders stretch like that was good for them, as long as you let the scapula pull them back when you pull up

Great advice mate. Thanks 😊

Hypocrites everywhere when the topic of ego comes up. They’ll tell you that you need to drop your ego and do controlled reps with full ROM. Then you’ll hear them brag about how great their form / pull-up is compared to everyone else, constantly judging everyone in the gym. They drop their ego only to have it come back in double. Snobs of the lifting community.

Really good video!!

“But it’s training form, not competition form.”

Been doing weighted calisthenics probably for a month now this video really helps!

true title should be: Big Balls of Steel Calistenics :D

This guy is on another level compared to the rest of the fitness industry

It's funny when people eat right and work out enough to get bigger, and then act like everything they do is the right way and every other way is the wrong way.. Reality is you would get about the same result with almost anything you do..

be in absolute control no domination of each rep and theres' really no price for lifting too much too soon - awesome advice

Is there really such thing as "weighted calisthenics"? Isn't that just now considering weight training or standard bodybuilding? I only say this because I thought the definition of calisthenics was like, bodyweight training.

Nice video as always! Is anything changed about your nutrition approach since you posted your day of eating video?

5:53 R-I-P this guys junk

Without a doubt one of the best and honest fitness youtube channels

3 views and 15 likes Welcome to fitnessfaq 2019

great info as always.thanks