Street workout - what is it? Rules, exercises and equipment.
Bright sunshine, a light breeze and pleasantly high temperatures? Or maybe the exact opposite? Cold, strong wind and sometimes even rain or snow. Do you know what they have in common? The fact that in both of these conditions you can practise a discipline called street workout. All you need is a bit of free space, a few basic pieces of equipment (although this is not essential), and above all - motivation, willingness and commitment.
Are you interested in an activity where you can work on your strength, as well as the shape and size of your muscles? But beyond these aspects, do technique and overall full-body fitness also matter to you? If so - street workout may be the answer to your needs.
Find out what it is all about. Learn more about the training, its effects, the places where you can do it, and how you can start your journey with this discipline.
What is street workout?
Street workout is a relatively young sports discipline (its name was established a dozen or so years ago - in 2009). As the name suggests, this type of activity refers to outdoor training. Most exercises are performed using your own body weight - with the help of suitable equipment. That is why many people refer to it as “street calisthenics”. However, beyond calisthenics, street workout also draws heavily from disciplines such as gymnastics and parkour.
Athletes all over the world practise it, but it would not be an exaggeration to say that it has gained the greatest popularity in Eastern European countries.
More advanced enthusiasts of this sport will certainly be interested in events where they can compete with other athletes. These take place both nationally and internationally.
Street workout exercises - examples
The basic exercises used in this type of training include:
- Push-ups - performed on a flat surface, low bars and high bars (which also allow you to perform dips). They are ideal for supporting the development of the chest muscles and triceps.
- Pull-ups - performed on bars. They can be done at different heights and with different hand positions and grips. They are excellent for developing the back muscles, biceps, forearms and even the abs.
- Sit-ups, which engage the abdominal muscles. You can perform them in several ways: classically (on the ground), using benches (which are increasingly becoming part of such zones), and also while hanging from a bar (raising your legs).
You can work on your leg muscles and endurance with street workout exercises such as: lunges, squats and jumping squats.
If you particularly care about technique and want the exercises you perform to be more spectacular, take an interest in exercises such as: front and back lever, plank, L-sit and more.
How to train street workout? Equipment and gear.
Now that we have covered the basic exercises - it is time to look at where you can perform them. As you have probably already noticed, street workout is a discipline in which the available equipment itself plays a distinctly secondary - or even tertiary - role. What matters much more are willingness, commitment and self-discipline. Why? Because to perform the basic exercises, all you really need are your arms and legs - quite literally!
Of course, to make the most of the potential of street training, it is worth getting access to (or finding places that offer)... the right conditions.
The most basic ones include bars and parallel bars. With their help, you can successfully train practically all the upper parts of your body: from grip and forearms, through biceps and triceps, all the way to your back and chest. If you add a few accessories such as resistance bands and extra weight (for example a belt or vest) - you can easily complete a full and effective full-body workout.
Where to do street workout? Places.
Here, you really have plenty of options. The equipment used for this type of training is so versatile and popular that you will certainly find it in practically every gym. If you prefer individual workouts (for example away from others) - you can easily create your own street workout zone at home, in a flat, or even in the garden.
A “typical” place for street workout usually consists of a metal structure with pull-up bars, ladders, parallel bars, and sometimes also gymnastic rings and climbing ropes. Its surface is made of special rubber that cushions impact and protects against potential injuries. In some cases, the rubber is replaced with sand or grass.
Don’t have the funds to invest in a gym membership or equipment? For quite some time now, this should not be a major problem either (or an excuse :))! More and more new and increasingly extensive outdoor gyms are appearing everywhere. We do not mean the machines (exercise bikes, etc.) that are associated only with toys for seniors. Quite the opposite! In most cases, these are fully-fledged zones where every street workout enthusiast will find something for themselves.
What clothes for outdoor training?
As you can probably see - this type of outdoor training is not particularly intense (meaning: especially in terms of heart rate or heating up the body). For that reason, approach clothing calmly. Focus on making sure it is above all comfortable, gives you freedom of movement and provides thermal comfort.
If you decide to train in autumn or winter - a durable sports hoodie can be a good choice. You can also complement your sports outfit with warm and comfortable trousers. When it gets warmer outside - you can easily choose T-shirts or tank tops, as well as training shorts.
You will find everything you need directly in our online sportswear shop - SMMASH. We offer proven clothing for women and men.
Street workout training and results. What can you achieve?
As we have already mentioned a little - a properly planned training routine can help you gain a lot in different areas. The key ones certainly include:
- Muscles
In street training, building muscle mass will certainly not be as spectacular as in the case of exercises performed using dedicated machines or free weights. Even so, properly carried out training sessions (combined with recovery and the right diet) will certainly allow you to gain a few, and perhaps even several, extra centimetres.
- Physique
The exercises engage many muscle groups, which is also reflected in their appearance. Properly and regularly performed street workout is a simple route to a sculpted, lean and even athletic-looking physique.
- Endurance
This discipline also works perfectly as a developmental stimulus that toughens the body. A great example in this area is the improvement of grip strength (for example hanging time on the bar), as well as overall strength and fitness (the number of repetitions performed).
- Coordination and technique
Street workout teaches correct exercise execution and helps shape many key areas of physical fitness. Excellent examples here include: balance, flexibility, body control and more.
How to start your street workout journey?
Equipment prepared, places “sorted”, knowledge about the potential results - also covered. So you could say that you have already completed the theoretical side of street workout. It is high time to move on to specifics!
If this is your first contact with street training - start carefully with push-ups, sit-ups and pull-ups. There will be time for records later. So at the beginning of your journey, focus on technique and performing each exercise correctly.
If pull-ups are “not going well” for you (which is absolutely normal for beginners) - make the work easier with special bands that slightly reduce the load. You will find them in practically every sports shop, and increasingly often - also in regular supermarkets. In the case of push-ups - you can start with knee push-ups. And when doing sit-ups, you can “lock” your legs against a bar, which will make each repetition a little easier.
How many repetitions should you do? Exactly as many as you are able to. Give your maximum during each workout, and the results will come faster than you think.
Remember that every one of us started somewhere. The fact that RIGHT NOW you struggle with one pull-up on the bar does not mean anything. Give yourself time, and with the right effort the results will appear - sooner or later.
Street workout for advanced athletes - competitions and shows
This type of activity is not limited only to steady workouts that support muscle development, endurance or improved technique. In fact, these aspects are a “gateway” to performing complex figures and moves. Athletes who represent the right level can take part in numerous competitions where their skills are assessed. Shows are also becoming increasingly popular, allowing them to present what they can do to a much wider audience.
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This is just one of many articles waiting for you on the SMMASH sports blog. Take a look now if you want to discover different sports disciplines, receive valuable tips and simply - become a better and more aware athlete (amateur or professional). Remember: new posts appear regularly - at least a few times a month.
