Krav Maga Calisthenics: A Tutorial

Bodyweight calisthenics are an integral part of Krav Maga training. This post is a tutorial for doing the most fundamental exercises effectively and safely, as well as how to scale them to your ability level. Of course there are many other calisthenics that may appear in class from time to time, but master these basics to build a strong foundation to more advanced training.

Push-Ups Key Points Hands directly below the armpits. Push-ups can be done on the palms or the fists (thumbs inward, concentrating on the first two knuckles). “Knuckle push-ups” will increase the range of motion (depth) and strengthen the wrists. Ultimately, choose a hand position that is most comfortable for your wrists. Straight body (plank) from the heels through the head. A rigid plank position is not only an exercise in whole body tension, it keeps the lumbar and cervical spine in a safe position. Your butt should neither sag nor point upward. This is accomplished by tucking the pelvis and maintaining a tight core. Your head should neither be tilted up or drooping down. Focus your eyes on a fixed point on the floor just in front of you. Elbows stay tight to the torso. This more closely mimics the mechanics of our punch and will strengthen the musculature involved. Full range of motion (ROM). The arms should be fully extended at the top, and the chest should touch the ground at the bottom. Scaling. Use these techniques as a bridge to the full technique, not an end point! Push-ups from the knees. All the points above apply to the form except that the knees are placed on the ground, thus making the straight line of the plank from the knees through the head. Elevate the upper body. Once you can do 10-15 push-ups from your knees, it’s time to begin training push-ups from the feet. If it is still too difficult to do them with hands and feet on the floor, place your hands on a stable, elevated surface such as a box, table, chair, etc. (Be sure it’s stable!) Variations. There are dozens of push-up variations, but the most common variations in class are plyometric (clapping) push-ups, frog push-ups, and “2 push-ups in 1 minute”.	Click Here for Video
Squats Key Points Feet are about shoulder-width apart and turned out slightly. Keep your head up, looking slightly above parallel. Maintain a natural arch in your lumbar spine and keep your core tight. Send your butt back and down. Think of sitting in a chair to begin the motion. As your knees bend, track them over the feet. Allowing your knees to turn inward puts unnecessary strain on the ligaments. Keep pressure downward through your heels. Do not roll up on the balls of the feet. This introduces instability in the movement and puts unnecessary strain on the knees. Your ears should remain directly over the middle of your feet throughout the motion, i.e. do not let your head drift forward or backward. Actively “pull” yourself down with your hip flexors. Don’t just “drop” into the bottom position. In the bottom position, the fold of the hip is below the knee, the knees have not traveled forward past the toes, and the back remains straight. Reverse along the same path, driving from the heels. Maintain the same hip and back angle and think of your hips leading the drive upward. Stand up tall with full hip extension at the top position. Two options for what to do with your arms: Keep your elbows in and your forearms against your chest with your hands under your chin throughout the squat. Begin with your arms straight by your sides. As you squat, bring your arms up past parallel. Think about sending your hands as far from your butt as possible. Scaling. Contrary to what many of us have heard, going “deep” with squats is safer, healthier, and a more natural/functional movement for the knees than doing half squats. That said, a lack of flexibility and/or weakness in the glutes and hamstrings may limit your depth in the beginning. Stretching in the bottom position, increasing your ability to balance in the bottom position, and ultimately doing squats slowly with perfect form through the full range of motion will build your ability to do proper squats. Variation: Squat Jumps. Explode out of the bottom position and jump as high as you can. Don’t land and pause; flow smoothly right into the the next squat.	Click Here for Video
Burpees Key Points From a standing position, squat down and put your hands on the floor just outside your feet. Kick your feet back into plank position. Straight line from the feet through the head. Do a push-up. See above. Bring your feet forward and underneath you in the squat position. Jump up as high as you can. Reach up to the ceiling. Make each movement flow into the next. Stay in constant motion, no matter the pace. Scaling. Use these techniques as a bridge to the full technique, not an end point! Remove the push-up and do Plank Burpees (same as above, but remove the push-up) or Sprawl Burpees (same as above but substitute a sprawl for the push-up, dropping your hips toward the ground). Push-ups from the knees. After you’ve kicked your feet back into the plank position, lower your knees to the floor and do a push-up. Bring your knees up off the floor so you’re back in plank position, then bring your feet forward and under you for the jump. Variations: Broad Jump Burpees (across the room), Burpees with a Twist (spin 180° when you jump).	Videos: 1, 2
Core Exercises Key Points. “Core exercises” refer to any exercise used to strengthen and condition the muscles of the abdomen and lower back. There are hundreds of trendy ab exercises, and most of them are rather ineffectual in general and for our needs in Krav Maga especially. A strong core will lead to more powerful punches and kicks, and, of course, will be better protection from strikes to the midsection. Some of our favorites are below. Common Class Exercises: Crunches: On your back, lift your feet off the floor by making your upper legs roughly perpendicular to the floor. Place your fingers behind your ears. (Do not clasp your hands behind your head and yank on your neck!). Bring your face and shoulders up toward the ceiling so that your shoulder blades leave the floor. Don’t just nod your head toward your legs! Sit-Ups:On your back, place your feet flat on the floor close to your butt. Place your fingers behind your ears. (Do not clasp your hands behind your head and yank on your neck!). Keep your butt on the floor and sit up until your nose breaks the plane of your knees. Toe Touches: On your back, point the soles of your feet to the ceiling with the straightest possible legs. Reach up with your hands and touch your toes, making sure your shoulder blades leave the floor. V-Ups: On your back with straight legs and arms extended past your head, simultaneously raise your upper body and your legs. Reach towards your toes and form a “V” [Click Here for Video]. Alternately, you can do an N-Up, which is the same except that the knees are bent so that the soles of your feet point to the floor. Supermans: On your belly with straight legs and arms extended past your head, simultaneously raise your upper body and legs. Keep a straight neck! This exercise is done slowly with a pause. [Click Here for Video] Plank: This is an isometric exercise held for time. A High Plank is held at the top of the push-up position (see above). A Low Plank is held from the feet and the elbows with the forearms flat on the floor [Click Here for Video]. This is harder. Sometimes it’s fun to rapidly alternate between the two…!

Push-Ups

Squats

Burpees

Core Exercises

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