Complete Calisthenics - Ashley Kalym

Calisthenics, and by extension much of gymnastics, places heavy emphasis on a
phenomenon known as straight-arm strength. Even if you are not familiar with this
concept you will no doubt have seen it being used. Gymnasts use it when
performing movements on the still rings—for example, the iron cross or crucifix—or
when displaying their planche skills.
Straight-arm strength is exactly what it sounds like: strength exerted with a locked
elbow. This puts enormous strain on the arm and its connective tissues, including
the biceps and the biceps tendon, and also the hands and the wrists. Movements
like the planche, which we will examine in detail later on in the book, make use of
straight-arm strength, without which they would be difficult or impossible to
perform. This feat is also the reason why many gymnasts and calisthenic
practitioners have very large biceps, even though they do no traditional bicepscurl
exercises of any kind. The tension on the elongated muscle makes it increase
in size and strength dramatically, and also makes many of the more advanced
calisthenic exercises possible.
Another excellent side effect of using a straight arm to pull with is that it makes
the back extremely strong. If the arm is kept straight then the muscles in the back
have to work extremely hard to exert any force on the bar. This obviously
increases strength in a way that cannot be replicated with any other method. This
is also the reason why calisthenic and gymnastic practitioners have incredible
back musculature. In this book there are a number of exercises that rely on
straight-arm strength. The planche, front lever, back lever, and human flag are
just some of the movements that will expose you to this novel and unique aspect
of calisthenics.
Training the nervous system
Another very unique aspect of calisthenics, which is only really felt when
performing very intense workouts, is that of the nervous system being trained. This is
best felt rather than described, but is simply the body being taxed and stressed so
much that you feel as though more than just your muscles have been worked.
This facet of calisthenics is experienced most when working with the movements
that involve lots of muscle groups simultaneously, or that require lots of muscular
tension to be held for extended periods. Examples of this are the planche; the