Frequently Asked Questions

Calisthenics Basics

What is Calisthenics?

Calisthenics describes the creative and impressive strength training with one's own body weight and is composed of the ancient Greek words kállos ("beauty") and sthenos ("strength") and thus means something like the beautiful strength. The mastery of his body is presented in so-called skills, which include, for example, "Front Lever", "Muscle Up", "Planche" and "One Arm Handstand". The training is not only for aesthetics, but also to strengthen the body, improve mobility and coordination.

What is a skill?

A skill describes an acrobatic form in calisthenics that requires strength as well as coordination and mobility. Skills are what make calisthenics so impressive and admirable. It involves moving the body through the air seemingly effortlessly. This is possible in all directions and this illustrates the incredible body control of Calisthenics athletes. Skills include.

I've never done calisthenics before, is that a problem?

No. Even if you don't know what Calisthenics is, you are welcome to join us. We are glad to introduce Calisthenics to you. You are welcome to read our other texts, in which we describe in more detail what Calisthenics is. In our Open Class you will be safely and specifically introduced to individual progressions and skills, so that nothing stands in your way of a successful start in Calisthenics. Come by and let yourself be fascinated by Calisthenics and the family training at Bardogs.

How do I get started with Calisthenics?

How about one of our classes? In our classes you will be optimally introduced to calisthenics and get professional input and feedback.

Otherwise, it's the basics that you should emphasize. Pull ups, rows, dips, push ups, hollow body holds and squats form the foundation. All skills are built on these basics and the stronger you are in them, the easier the skills will be later on. So invest time in the basics and master them. After that you can start with the skills. Handstand is an exception, it can also be trained at the beginning. After you have mastered the basics, it makes sense to start with "Backlever", "Muscle Up", or "Human Flag", because these skills are comparatively "easy".

How often can I train Calisthenics?

At the beginning you should not exceed 2-3 times a week. This will be enough for you to make noticeable progress. As soon as your body (especially joints and tendons) get used to the load and you get to know your body and its ability to regenerate, you can increase the frequency a bit and train 3-5 times a week. But always make sure that your body can regenerate sufficiently and that you do not train the same muscles on two consecutive days! Because your body also needs recovery time, in this time the body recovers from the training stimulus and repairs the muscle tissue and builds muscle mass.

Which muscles are trained?

It depends on the training and the skill. Mostly the whole body is used, because all skills require body tension, so that the whole body is tense. The focus of the workout later varies from class to class and can be from full body to upper body to legs.

What do I train in your classes?

In the Class Overview you will find detailed descriptions of our classes and when they take place. All of them take place in the field of calisthenics and aim to improve you in a specific area.

What do I need to bring to your classes?

Normal workout clothes. Shoes are usually not required. There are no showers, but there are changing rooms.

How do I find your gym?

- Our Home of Bardogs is located at Heinrich Stutz-Strasse 27 in 8902 Urdorf. The gym is on the second floor. It's a bit hard to find it the first time, so don't hesitate to call your trainer if you don't find it. He will be happy to direct you to the gym.

- Some classes take place at Uego's in Altstetten, Badenerstrasse 557 in 8048 Zurich.

- On Saturday at noon (weather dependent) there will also be a class at Smigo's, Mythenquai 59 in 8002 Zurich.

Personal trainings

What do I need to bring to my first personal training session?

A bottle of water, a towel and sneakers. The rest will be provided by Bardogs Calisthenics Gym.

What are the different personal training subscription options?

You can find the different personal training subscriptions at the Price list. Of course you will get a personal Bardogs Abo consultation during your trial lesson.

What will be discussed in the first lesson?

In the first lesson we start with an assessment of your current fitness level. After that we will discuss the next steps.

How can I pay?

We have several payment options on site, you can pay by credit card, debit card, cash or Twint.

Any questions?

No questions? You are welcome to contact us via the contact form or by phone.

Bardogs Open Class

What is the Open Class?

The Open Class is our Calisthenics all-rounder. Experience a guided hour from one of our expert Calisthenics trainers and immerse yourself in the world of Calisthenics. Our trainers will guide you through an hour of Calisthenics workout, including warm up, skill, workout and finisher. They will give you helpful and personalized tips, and with their structured and sensible approach to the class, they will make sure you get the most out of you.

From what level can I enter the Open Class?

No matter what level you are, you can always get into the Open Class. The beauty of Calisthenics is that each exercise can be broken down into levels, called progressions, and can be made as difficult or as easy as you like. Our instructors will design the workout so that there is something to improve for each level. They will also be happy to help you or show you alternatives if an exercise doesn't work for you. Of course, an athletic background will help you to some extent, but this is not a requirement and should not discourage anyone from trying calisthenics. Everyone starts from the beginning! Get strong now and master your body. Even for already advanced athletes, there is always something to learn and improve. Come by and gather new input, new workouts, and new feedback from our expert coaches and take yourself to an even better level.

Do we also learn skills in the Open Class?

Yes, of course. Skills are part of Calisthenics, which is why they have their place in our Open Class. After the warm-up, we spend time on one or two skills before moving into the strengthening workout.

Am I too old for the Open Class?

No. As already mentioned, Calisthenics with its progressions can be adapted to all levels. Calisthenics offers you the perfect combination of strength, coordination and mobility and is therefore highly recommended even in old age. Moreover, bodyweight training is easy on your joints, can stimulate your cardiovascular system, can lower your blood sugar and helps you increase your mental well-being and concentration, thus positively affecting all your health parameters. Age shouldn't stop you from achieving incredible things. We already have several older athletes making excellent progress and mastering impressive skills. Don't be shy and do something good for your body and your health.

Bardogs Female Class

Why is there a special Female Class?

Calisthenics is also very popular with women! Therefore, we have created a special female class to cater even more specifically to the needs of our female participants. Muscle-wise, there are differences between the sexes, not only in genetics, but also in preferences. In the Female Class we address both and create with a targeted workout on appropriate skills and strengthen something increased and more extensive abdomen, legs and buttocks.

What is looked at in the Female Class?

The Female Class is very similar to the Open Class and also takes place in Calisthenics. After a general and specific warm up, a skill is also looked at. In the Female Class the Handstand is very popular, but also "Back Lever", "Human Flag" and others are looked at. After that there is also a crisp and intense workout. Again, it alternates between lower body, full body and upper body, but with more focus on abs, legs and butt.

Are skills also trained in the female class?

Right. Skills are an essential part of calisthenics and therefore they are also covered in the Female Class. In the female class the handstand is a very popular skill, which is why a lot of time is spent on it. But also other skills like "Back Lever", "Human Flag" and others get their money's worth here and there.

Which muscles are trained in the Female Class?

This varies and depends on what the trainer has chosen. Since calisthenics requires a lot of body tension, all muscles are always used. In the workout, the focus is then placed on lower or upper body and thus the legs or upper body is specifically trained. A full body workout can also follow after the skill, where the whole body is trained. In the Female Class is special that more focus is placed on the popular abdomen, legs and buttocks.

At what level can I join the Female Class?

From any level. Every level is welcome in our Female Class. Even if you've never done calisthenics before, don't be afraid to drop in. Our instructors are happy to guide you into the subject. The beauty of Calisthenics is that each exercise can be broken down into different levels of progression, so there is something to improve for every level. Our trainers specifically plan each class so that different progressions or alternatives can be used if an exercise is not working for you or is too easy. Our instructors also provide constructive feedback with their professional knowledge so that you can continually improve and perform the exercises safely.

What do I need to take with me to the Female Class?

Apart from sportswear, you usually don't need anything. We train in socks, but if you prefer shoes, you are welcome to wear them. If shoes are needed, the instructor will announce this sufficiently in advance. The other materials used in the Female Class will be provided by Bardogs Gym.

Bardogs Handstand Class

What exactly is a handstand?

A handstand is a form of balancing upside down on your hands. This skill finds a great application not only in the field of calisthenics, but also, for example, in apparatus gymnastics, acrobatics, artistic gymnastics, etc.. The handstand comes in many different forms, such as the tuck, straddle, hollowback and many more.

In calisthenics, the handstand is a skill in itself and forms the basis for other advanced skills, such as "Handstand Push Ups," "Handstand to Planche," "Press to Handstand," and "One Arm Handstand."

I am afraid of the handstand, what can I do?

Check out our handstand class. Our trainers will guide you safely and with exercises suitable for you to the handstand. Not only the structured structure with meaningful exercises, but also helpful and constructive feedback promise you quick success in handstand in our class.

Otherwise, start slowly and build your strength, body awareness and confidence. Work a lot with the wall and solidify your exit from the handstand. The better you are on the wall and the more you understand the handstand, the better you will be outdoors.

Which muscles does the handstand use?

The handstand is a full-body exercise. However, it mainly uses the shoulder muscles, the trapezius and the forearm flexors. But also the core, the legs and the buttocks are tensed and the arms are stretched.

How often can I practice the handstand?

Almost Daily. This is a skill that benefits greatly from a lot of practice and does not stress the body and muscles as much as other skills in calisthenics. Therefore, you can train it almost daily. However, start with 3 times a week first, as especially the wrists need to get used to this load. Once 3 times a week works well, you can slowly increase the frequency. Always listen to your body and give it enough time to recover.

At what level can I join your handstand class?

From every level! No matter if you have never done a handstand before or if you can already stand 30s outside, in our handstand class there is something to learn for every level. Our instructors tailor the exercises to you and the group so that everyone can learn something.

What exactly do you do in the Handstand Class?

The focus of the handstand class is, as the name suggests, the handstand. Here, after a general and specific warm up, a lot of time is spent in the handstand. Various forms and exercises to improve and strengthen the handstand and the respective form are also looked at. Finally, there is handstand specific strengthening training. Mobility is also addressed and is not neglected here.

How do I learn a handstand?

In our handstand class we will guide you specifically to the handstand and also learn different forms. For a successful handstand different factors play a role, such as mobility, body awareness, strength, coordination and balance. In our handstand class we will cover all these aspects and give you specific feedback so that you can get to your handstand as quickly as possible. But still, here are the individual points described in more detail, so that you can already practice something at home.

  • Mobility: here, shoulder and wrist mobility are particularly important. The shoulder should allow 180° flexion and the wrists should allow at least 70° extension (better 90°). This is important in order to achieve a nice straight line in the handstand. Therefore, shoulder openers and exercises that stretch shoulder flexion and wrist extension are worth your time.
  • Body awareness: in handstand you have to understand the position of your joints in a new way, because above your head everything is different from what you are used to. In order to balance a handstand, all joints must be stacked vertically, that is, feet over knees over hips over shoulders over hands. Learning to do this takes one thing above all else, lots of practice! Targeted feedback can also speed up this process considerably.
  • Strength: here the shoulder and forearm strength is especially important. The shoulders should be as tight as possible (ears tucked between the shoulders) and support the entire body weight. The forearms are needed to move the wrist, which is essential for balance. Handstand Holds, Scapula Shrugs in Handstand/Pike Stand and Wrist Flexion Exercises are ideal here.
  • Coordination: in handstand, the arms should be extended, the shoulders pushed out (elevated), the abdomen pulled in and the pelvis tilted back (posterior pelvic tilt, PPT), as well as the buttocks, legs and calves tensed. All these different movements and isometric contractions together, and then upside down, seem impossible at first. But the body coordination will improve, this just needs practice and some patience.
  • Balance: last in handstand is important to understand how to balance. There are several ways to do this. The simplest is to use your hands. When you fall towards your back, you need to press into the ground with your fingers. After that, it's a constant push and release with your fingers to stay balanced in the handstand. The shoulders and hips can also be used, but this takes a little more practice.

How do I start with the handstand?

Start in the pike hold. Try to support yourself for at least 30 seconds with arms extended and shoulders fully pushed out. Then raise your feet more and more. Once you can do 30s with your feet elevated, you can move into handstand with your back against the wall. Again, the goal is to hold for 30s. After that also with the belly to the wall. These are mainly strengthening exercises, Wall Walks, Hollow Body Hold, Hollow Body Hold on the wall (stretch your arms and hold them high up), Y-Raises and Handstand Schoulder Taps (advanced) also help here.

Before you get off the wall, first practice how to get out of a handstand in case you fall toward your back. When you feel confident in that, you can move on to kick ups. At the same time, wall exercises remain important! Next, you can do balance exercises on the wall, such as Alternating Toe/Heel Taps (with your belly or back to the wall) or simply try to balance on the wall without touching it. Headstand can also be useful to improve your balance and body awareness head over.

Bardogs Power Yoga

What is Power Yoga?

Power Yoga consists of dynamic exercises that require both endurance and strength. After the warm up, we will look at different flows that require coordination, flexibility, endurance and strength. Finally, there is a cool down.

What helps me Power Yoga?

Power Yoga improves your coordination and concentration, as well as your flexibility, endurance and strength. In addition, the fasciae are loosened and better supplied with nutrients. Despite the effort, your mind will eventually become calmer and you can better let go of disturbing and stressful thoughts.

How is it different from yoga?

Compared to the well-known yoga, much emphasis is also placed on the harmony of breathing and movement, but in a physically challenging way. In addition to the ability to concentrate, coordination and mobility, endurance and strength are also improved.

What do I need to bring to the Power Yoga class?

Sportswear only. Shoes are not required and yoga blocks, mats and other used paraphernalia will all be provided. However, you are welcome to bring your own materials if you wish.

I am very immobile, is that a problem?

No. Everyone can do the exercises in their range of motion. The goal is to challenge and improve. Flexibility is one aspect of Power Yoga and will also improve through practice.

Bardogs Mobility Class

What is Mobility?

Mobility describes the active range of motion in a joint. Here, the range of motion is achieved through active and voluntary movement (motor control). The greatest possible range of motion is achieved only through one's own muscular strength. Examples of mobility include the squat seat, middle split, or lunge. Mobility consists of stretching (to improve flexibility), myofascial self-massage (to improve the glide of fascia), and muscle strengthening.

What is the difference between Mobility and Flexibility?

Mobility describes active range of motion, while Flexibility describes passive range of motion. In Mobility, range of motion is achieved through a muscle contraction of the antagonist, while in Flexibility, range of motion is achieved through a partner, weights or similar. An example of Mobility is the Middle Split while standing, while this position lying down with the legs against the wall and weights on the feet is Flexibility. Or a shoulder opener where you have your hands on a bar and lying into the shoulder is Flexibility, shoulder opening while standing is Mobility as it is achieved through muscle control. However, Flexibility does not stand alone, but is a part of Mobility, because without passive Mobility, a large range of motion cannot be achieved actively either.

How often can I train Mobility?

Mobility can basically be trained every day. The muscle contractions are not very tiring, so the muscle is sufficiently recovered by the next day. Running the joints regularly through a large range of motion helps maintain a large range of motion or achieve a larger range of motion more quickly.

When should I use Mobility?

Mobility can always be used. Before the workout it helps to lubricate the joints and prepare them for the range of motion, improve blood flow to the muscles and increase your mobility in the short term. As a separate longer training session it helps to improve and maintain your mobility in the long term. After the workout, it can help recovery, brings stressed and shortened muscles back to their original length, and helps blood circulation so that waste products from the workout can be removed and micro-injuries in the muscle can be healed.

What is Mobility good for?

Mobility helps you improve your active mobility or maintain it into old age. This improves your well-being and joint position. It can also increase the efficiency and safety of your training. As a balance to your training it helps you against shortened and tense muscles and to increase your range of motion.

What will be looked at in your Mobility Class?

In our Mobility Class we look at the mobility of the whole body. Frequently restricted joints (shoulders, hips, ankle, etc.) are mainly addressed, so that your active mobility improves and you can achieve a higher performance. It is also excellent for recovery and injury prevention. Depending on what the trainer decides, the lesson is also divided into Full Body, Lower Body or Upper Body.

I am very immobile, is that a problem?

No. Any level of mobility is welcome in our Mobility Class. Everyone starts somewhere and using poor mobility as an excuse only makes the situation worse. Our instructors have an alternative or easier exercise ready for each exercise so that each level is individually challenged in the best way possible. Start now and start feeling better!

What does Mobility have to do with Calisthenics?

Many skills in calisthenics require a high degree of mobility, such as the V-Sit, handstand, or even a simple squat. These cannot be achieved without sufficient mobility or are performed improperly and inefficiently, which can also be dangerous. In addition, regular training leads to hardened and shortened muscles, which limits your mobility. With our Mobility Class you give the perfect balance to your training and do something good for your body. As already mentioned, Mobility Training improves your mobility, is good for recovery and improves your well-being and joint positions. Your body becomes more balanced and healthier.

What do I need to bring with me to your Mobility Class?

For our Mobility Class you only need sportswear (sports shoes are not needed). The equipment, such as yoga blocks, mats and fascia rolls, will be provided to you.

Bardogs Kids Class

What age is the Kids Class for?

The Kids Class can in principle be attended at any age from elementary school, but we recommend to attend the Kids Class between the ages of 6 and 12. Later you can change to the Open Class or Skill Class, which are then a bit more exciting and challenging.

Who is the Kids Class suitable for?

The Kids Class is suitable for those who like to move and try something new. The Kids Class presents the fun and playful side of calisthenics. Here you can work out, learn new things and skills and also push your limits. We offer a complete, functional and coordinative lesson to challenge the kids in the best possible way and to prepare them ideally for any later situations. Come by and let us convince you of Calisthenics and the Bardogs family.

What is looked at in the Kids Class?

The Kids Class offers a kid-friendly introduction to calisthenics. After a warm up, different skills are looked at. These include, for example, the handstand, swinging on the bar, freestyle calisthenics and the backflip. In addition, there is a small workout, so that the joints and muscles also meet the required demands. Since calisthenics is a sport with your own body weight, it is also ideal for children. So the joints are spared and the musculature, as well as tendons and joints are strengthened. The functional, complete and coordinatively demanding training forms an optimal basis for the children. Finally, a game is played. Here, too, a calisthenics-oriented game is selected so that the children can have some fun again and let off steam.

How long does the Kids Class last?

The Kids Class lasts one hour, just like all our other classes. It takes place on Wednesday afternoons and early Friday evenings, so it fits perfectly into the children's schedule.

Is the Kids Class also suitable for girls?

Yes, we also have girls who attend the Kids Class. As the Female Class also shows, calisthenics is also very popular with female athletes.

What qualities must be brought along?

Physically, you do not need any prerequisites. Everyone is welcome to join us. Our trainers design the training so that there is something to learn for every level. They will approach each participant individually and look for the most suitable solution, so that everyone can learn and improve. In addition, no one is forced to do anything he or she does not want to do. Decency and a certain amount of concentration and participation are required, however, as we also want you to progress and do not want to disturb the other children.

Bardogs Skill Class

What is a skill?

A skill describes an acrobatic form in calisthenics that requires both strength, coordination and mobility. Skills come in different forms and can be isometric (static) or concentric or eccentric (dynamic). Examples of static skills include "Front Lever," handstand, "Human Flag," "Planche," "V-Sit," and many more. "Backflip", "Muscle Up", "One Arm Pull Up", "Front Lever Raises", "Press to Handstand" and many more are examples of dynamic skills. Skills are very impressive and also a desired goal in Calisthenics because they are fun, a goal to strive for and illustrate the respective strength, coordination and mobility.

What do you learn in the Skill Class?

This is quite different. In the skill class, different skills are looked at, depending on what the instructor decides on. "Backflip" and handstand are very popular skills.

I've never tried a backflip before, is that a problem?

No, not at all! Our competent trainers build the lesson specifically and skillfully, so that you are introduced to the skill from the beginning. Exercise by exercise you will get closer to the final form. You should always feel comfortable, which is very important to our trainers. With simple and safe exercises you will become familiar with the feeling of turning backwards, so that you can finally do a backwards somersault. You will always be supported and guided by our trainers, so that nothing can happen to you.

I am afraid of a backflip, what should I do?

Overcome your fear! In the Backflip Class we build up to the Backflip skillfully and safely. It starts with simple exercises and then goes more and more towards the final form. The exercises bring you closer and closer to the backflip, familiarize you with the feeling of backflipping and make you start to feel comfortable in this situation. Besides, our trainer is always by your side, supporting, accompanying and securing you, so that you are guaranteed optimal comfort and protection. Conquer your fear and create something incredible. Come by and learn the backflip, as well as other impressive skills in calisthenics.

Bardogs Show

For which occasions is your show suitable?

For everyone! Whether corporate events, schools, trade fairs or birthdays, we make your occasion special and unforgettable. We inspire and give incentive. So you can also help your employees, students or fellow men to a healthy lifestyle, more concentration and new zest for life.

How can I contact you?

From our website bardogs.ch directly through our booking request under the Show tab.

Do I have to have scaffolding for your show?

No! We have our own show scaffolding that we can bring with us. We can also perform on your scaffolding, but we have to inspect it first. However, you should have enough space. Our scaffold is 5×5 meters and we also need more space towards the top and the sides.

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