Street Workout and Calisthenics are often associated with movements that focus on the upper body, with impressive figures like the plank, the front lever, or the handstand push ups. But when it comes to knowing whether or not you should include leg work in your workout, opinions differ. Some believe that the legs are not essential in this discipline, while others insist on the importance of a balanced and complete body. This article will guide you in this reflection, so that you can decide according to your own goals whether or not you should work your legs in Street Workout.
Why Some People Choose Not to Work Their Legs
Leg weight and center of gravity
One of the main arguments put forward by those who choose not to include leg training is the impact of the extra weight of the legs on certain calisthenics moves. When performing static moves like the planche or the front lever, the center of gravity plays a crucial role. The center of gravity of a human body is usually located in the pelvic region, slightly in front of the spine.
The heavier and further away from this center of gravity a body part is, the harder it becomes to maintain in a static position. The legs, naturally more massive than the upper body, act as a lever when you attempt movements like the planche or the front lever. If you develop excessive muscle mass in the legs, it makes these movements much harder to maintain. For these reasons, some athletes, especially competitors who are looking for pure performance, prefer to limit leg training so as not to compromise their performance in these advanced figures.
Focus on the upper body for optimal performance
Street Workout is a discipline where pulling and pushing movements are the focus of the workouts. Athletes who aim to master very specific and complex figures such as front lever pull-ups, planche push-ups and planche presses generally focus on exercises that primarily work the upper body. Time and energy are therefore invested in improving the strength and endurance of the upper body muscles, such as the shoulders, lats and arms.
By not working the legs, these athletes allocate all their energy to maximizing their progress on these specific movements. Indeed, overloading the legs could not only slow down progress, but also generate unnecessary fatigue in training sessions, without any real benefit for these figures.
The legs are less stressed in Street Workout
Unlike disciplines such as weightlifting or athletics, where the legs play a key role, Street Workout relies mainly on pulling and pushing movements that put more strain on the upper body. Even figures such as the human flag or the muscle-up do not require a significant effort from the legs.
So, some practitioners feel that the legs are not a priority, because they do not directly interfere with most of the figures and movements specific to the discipline. Lower body work could be reserved for more specific disciplines, such as running or functional training.
The Case for Leg Training
A balanced and functional body
On the other hand, those who advocate leg training in calisthenics emphasize the importance of developing a balanced and functional body. By completely neglecting the legs, you risk creating muscular imbalances that can lead to long-term pain and injuries, particularly in the lower back and knees. Strong legs also provide stability, which is crucial for performing more advanced movements.
For those aiming for overall physical development, it is essential to include the legs in their training program. Indeed, the strength and balance of the legs allow better support for the movements of the upper body, even in figures like the handstand.
Legs in dynamic figures
The legs may not be directly involved in static moves, but they play a crucial role in the dynamic movements of Street Workout. Exercises like pistol squats, box jumps or jump squats not only improve leg power, but also explosiveness and agility. These qualities are essential for certain dynamic movements such as flips or jumps.
A Street Workout athlete who completely neglects the legs will find themselves limited in these movements. Even if you focus primarily on the upper body, incorporating some dynamic leg exercises can help you diversify your training and improve your agility.
Leg Training for Endurance
If you want to avoid leg hypertrophy so as not to hinder your performance in static figures, you can focus your leg training on endurance and plyometrics. Exercises like plyometric lunges, jump squats or even jumping rope allow you to strengthen the legs without adding too much muscle mass.
These exercises also improve overall endurance, which can be beneficial for maintaining your performance in the long term. In addition, working your legs in this way helps strengthen your joints and prevent certain injuries.
How to Smartly Integrate Legs into Your Routine
Adapting your program according to your objectives
Whether or not you incorporate leg work depends on your goals in Street Workout. If you're primarily looking to master static moves like the planche or the front lever, you may not need an intensive leg workout program. However, it's important not to neglect them entirely. A few light exercises once a week are enough to maintain a base of strength without compromising your performance.
If your goal is to be a complete athlete, including a day of leg work in your program will allow you to have a balanced and functional body. You can vary the types of exercises according to your preferences: endurance exercises to improve your cardiovascular capacity or more dynamic exercises to gain power and explosiveness.
Progress without overloading the legs
To progress effectively without adding too much muscle mass in the legs, opt for long sets and moderate repetitions. For example, jump squats or dynamic lunges in sets of 15 to 20 repetitions. In addition, it is essential to integrate good recovery between sessions to avoid tiring the muscles and hindering progression in your other figures.
Injury recovery and prevention
Even light leg training can also help strengthen joints, especially the knees and ankles. This helps prevent common injuries, especially if you regularly do explosive movements like jumping jacks or pistol squats.
Don't neglect warming up and stretching before and after each session to avoid injury, and make sure you give your body plenty of time to recover between workouts.
Conclusion
Whether or not you choose to work your legs in Street Workout depends above all on your personal goals. If you are aiming for pure performance, competitions and the top level of this sport, training your legs could slow down your progress by adding fatigue and weight in the wrong place. On the other hand, for a more balanced and functional development, it is recommended to integrate moderate leg training, focusing on endurance and plyometrics.In any case, the important thing is to find a balance that allows you to progress, achieve your goals while avoiding injuries.