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Frequently asked questions
Calisthenics Basics
Calisthenics describes creative and impressive strength training using your own body weight and is made up of the ancient Greek words kállos ("beauty") and sthenos ("strength"), meaning beautiful strength. The mastery of one's body is presented in so-called skills, which include for example "Front Lever", "Muscle Up", "Planche" and "One Arm Handstand". The training is not just for aesthetics, but also to strengthen the body and improve mobility and coordination.
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. The body is moved through the air seemingly effortlessly. This is possible in all directions and illustrates the incredible body control of calisthenics athletes. The skills include.
No. Even if you don't know what calisthenics is, you are very welcome to join us. We look forward to introducing you to calisthenics. You are welcome to read our other texts in which we describe calisthenics in more detail. In our open class, you will be safely and specifically introduced to individual progressions and skills so that nothing stands in the way of a successful start in calisthenics. Come along and let yourself be fascinated by calisthenics and the informal training at Bardogs.
How about one of our classes? In our classes you will be introduced to calisthenics in the best possible way and receive professional input and feedback.
Otherwise, it's the basics that you should focus on. Pull ups, rows, dips, push ups, hollow body holds and squats form the basis. All skills build on these basics and the stronger you are in them, the easier the skills will be for you later on. So invest time in the basics and master them. Then you can start with the skills. Handstand is an exception; it can also be practiced at the beginning. Once you have mastered the basics, it makes sense to start with "Backlever", "Muscle Up" or "Human Flag", as these skills are comparatively "easy".
Initially, 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 the joints and tendons) has become accustomed to the strain and you have gotten to know your body and its ability to regenerate, you can increase the frequency slightly and train 3-5 times a week. However, always make sure that your body can regenerate sufficiently and that you don't train the same muscles on two consecutive days! This is because your body also needs recovery time, during which it recovers from the training stimulus, repairs muscle tissue and builds muscle mass.
It all depends on the training and the skill. For the most part, the whole body is used, as all skills require body tension so that the whole body is tensed. However, the focus of the workout later varies from class to class and can vary from full body to upper body to legs.
On the Class overview you will find detailed descriptions of our classes and when they take place. They all take place in the calisthenics area and aim to improve you in a specific area.
Normal training clothing. Shoes are not usually needed. There are no showers, but there are changing rooms.
- Our Home of Bardogs is located at Heinrich Stutz-Strasse 27 in 8902 Urdorf. The gym is on the second floor. It's a little difficult to find it the first time, so don't hesitate to call your trainer if you can'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.
Personal training
A bottle of water, a towel and sneakers. The rest will be provided by Bardogs Calisthenics Gym.
You can find the various personal training subscriptions at the Price list. Of course you will receive a personal Bardogs subscription consultation during your trial lesson.
In the first lesson, we start with an assessment to determine your current fitness level. We then discuss the next steps.
We have various payment options on site, you can pay by credit card, debit card, cash or Twint.
Gladly over Contact form, by telephone (044 737 99 33) or via WhatsApp (button at the bottom right).
Bardogs Open Class
The Open Class is our calisthenics all-rounder. Experience a guided lesson 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 ensure that you get the best out of yourself with their structured and sensible class structure.
No matter what level you are at, you can always join the open class. The great thing about calisthenics is that every exercise can be divided into levels, known as progressions, and can therefore be made as difficult or easier as you like. Our trainers will design the workout so that there is something to improve for every level. They will also be happy to help you or show you alternatives if an exercise doesn't work for you. Of course, a sporting background will help you to a certain extent, but this is not a prerequisite and should not deter anyone from trying calisthenics. Everyone starts from scratch! Get strong now and master your body. Even for advanced athletes, there is always something to learn and improve. Come along and gather new input, new forms of training and new feedback from our expert trainers and take yourself to an even better level.
Yes, of course. Skills are part of calisthenics, which is why they also have their place in our open class. After the warm-up, we spend time on one or two skills before moving on to the strengthening workout.
No. As already mentioned, calisthenics can be adapted to all levels with its progressions. Calisthenics offers you the perfect combination of strength, coordination and mobility and is therefore also highly recommended for older people. In addition, training with your body weight is easy on your joints, can stimulate your cardiovascular system, can lower your blood sugar and helps you to improve your mental well-being and concentration, which has a positive effect on all your health parameters. Age should not stop you from achieving incredible things. We already have several older athletes who are making excellent progress and mastering impressive skills. Don't shy away and do something good for your body and your health.
Bardogs Female Class
Calisthenics is also very popular with women! We have therefore 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 just in terms of genetics, but also preferences. In the female class, we cater to both and create a targeted workout with the right skills and strengthen the abdomen, legs and bottom more extensively.
The female class is very similar to the open class and also takes place in the calisthenics area. After a general and specific warm-up, a skill is also looked at. The handstand is very popular in the female class, but "Back Lever", "Human Flag" and others are also looked at. This is followed by a crisp and intensive workout. Here too, we alternate between lower body, full body and upper body, but with a greater focus on the stomach, legs and bottom.
Yes, of course. Skills are an essential part of calisthenics and are therefore also covered in the female class. The handstand is a very popular skill in the female class, which is why a lot of time is spent on it. However, other skills such as back levers, human flags and others are also covered from time to time.
This varies and depends on what the trainer has decided on. As calisthenics requires a lot of body tension, all muscles are always used. In the workout, the focus is then placed on the lower or upper body and thus the legs or upper body are specifically trained. A full body workout can also follow the skill, in which the whole body is trained. In the female class, there is a special focus on the popular abdomen, legs and bottom.
From any level. Every level is welcome in our female class. Even if you've never done calisthenics before, don't be afraid to come along. Our trainers will be happy to introduce you to the subject. The beauty of calisthenics is that each exercise can be divided into different progression levels, so there is something to improve for every level. Our trainers plan each class specifically so that different progressions or alternatives can be used if an exercise doesn't work for you or is too easy. Our trainers also use their specialist knowledge to provide constructive feedback so that you can constantly improve and perform the exercises safely.
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 respective trainer will announce this well in advance. The other materials needed in the female class are provided by Bardogs Gym
Bardogs Handstand Class
A handstand is a form in which you balance upside down on your hands. This skill is not only widely used in calisthenics, but also in 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".
Take a look at our handstand class. Our trainers will introduce you to the handstand safely and with exercises that are suitable for you. Not only the structured structure with sensible exercises, but also helpful and constructive feedback promise you rapid success in the handstand in our class.
Otherwise, start slowly and build up your strength, body awareness and confidence. Work a lot with the wall and consolidate 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.
The handstand is a full-body exercise. However, it mainly works the shoulder muscles, trapezius and forearm flexors. The core, legs and buttocks are also tensed and the arms are stretched.
Almost daily. This is a skill that benefits greatly from lots of practice and doesn't put as much strain on the body and muscles as other calisthenics skills. You can therefore train it almost every day. However, start with 3 times a week at first, as the wrists in particular need to get used to this strain. As soon as 3 times a week works well, you can slowly increase the frequency. Always listen to your body and give it enough time to regenerate.
From every level! Whether you've never done a handstand before or you can already stand outside for 30 seconds, there's something for every level to learn in our handstand class. Our trainers tailor the exercises to you personally and the group so that everyone can learn something new.
As the name suggests, the focus of the handstand class is on handstands. After a general and specific warm-up, a lot of time is spent in the handstand. We also look at various forms and exercises to improve and consolidate the handstand and the respective form. Finally, there is a handstand-specific strengthening workout. Mobility is also addressed and is not neglected here.
In our handstand class, we will guide you specifically to the handstand and also get to know different forms. Various factors play a role in a successful handstand, such as mobility, body awareness, strength, coordination and balance. In our handstand class, we will cover all these aspects and give you specific feedback to help you achieve your handstand as quickly as possible. However, the individual points are described in more detail here so that you can practise at home.
- Mobility: shoulder and wrist mobility are particularly important here. The shoulder should allow 180° of flexion and the wrists should allow at least 70° of extension (90° is better). 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 a handstand, you have to understand the position of your joints in a new way, because everything above your head is different from what you are used to. In order to balance a handstand, all joints must be stacked vertically on top of each other, i.e. feet over knees over hips over shoulders over hands. Learning to do this requires one thing above all: lots of practice! Targeted feedback can also speed up this process considerably.
- Strength: shoulder and forearm strength is particularly important here. The shoulders should be as tight as possible (pinch the ears 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 the handstand/pike stand and wrist flexion exercises are ideal here.
- Coordination: in handstand, the arms should be stretched, the shoulders elevated, the stomach 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 body coordination will improve, it just takes practice and a little patience.
- Balance: Lastly, it is important to understand how to balance yourself in a handstand. There are various ways to do this. The simplest is to use your hands. When you fall towards your back, you need to press your fingers into the floor. Then it's a constant squeeze 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.
Start in the pike hold. Try to support yourself for at least 30s with your arms straight and your shoulders fully pushed out. Then raise your feet more and more. As soon as you can do 30s with your feet raised, you can go into a handstand with your back to the wall. The aim here is also to hold for 30s. Then also with your stomach to the wall. These are mainly strengthening exercises; wall walks, hollow body holds, hollow body holds on the wall (stretch your arms and hold them high up), Y-raises and handstand shoulder taps (advanced) also help here.
Before you come away from the wall, first practise how to get out of a handstand if you fall towards your back. Once you feel confident in this, you can move on to kick ups. At the same time, the wall exercises remain important! You can also do balance exercises on the wall, such as alternating toe/heel taps (with your stomach or back to the wall) or simply try to balance on the wall without touching it. The headstand can also be useful to improve your balance and body awareness upside down.
Bardogs Power Yoga
Power yoga consists of dynamic exercises that require both stamina and strength. After the warm-up, we look at various flows that require coordination, flexibility, stamina and strength. At the end there is a cool down.
Power yoga improves your coordination and ability to concentrate, as well as your flexibility, stamina and strength. It also loosens the fasciae and improves the supply of nutrients. Despite the effort, your mind ultimately becomes calmer and you can better let go of disturbing and stressful thoughts.
In comparison to the well-known yoga, a lot of emphasis is also placed on the harmony of breathing and movement, but in a physically challenging way. In addition to improving concentration, coordination and flexibility, it also improves stamina and strength.
Sportswear only. Shoes are not required and yoga blocks, mats and other used equipment are all provided. However, you are welcome to bring your own equipment if you wish.
No. Everyone can do the exercises within their own range of movement. The aim is to challenge and improve yourself. Mobility is an aspect of Power Yoga and will also improve through practice.
Bardogs Mobility Class
Mobility describes the active mobility in a joint. The range of movement is achieved through active and voluntary movement (motor control). The greatest possible range of movement is achieved using only the body's own muscle strength. Examples of mobility are the squat seat, the middle split or the lunge. Mobility consists of stretching (to improve flexibility), myofascial self-massage (to improve the gliding ability of the fascia) and muscle strengthening.
Mobility describes active mobility, while flexibility describes passive mobility. In mobility, the range of motion is achieved by a muscle contraction of the antagonist, while in flexibility the range of motion is achieved by a partner, weights or similar. An example of mobility is the standing middle split, while this position is flexibility when lying down with the legs against the wall and weights on the feet. Or a shoulder opener where you have your hands on a bar and lie on your shoulders is flexibility, while a standing shoulder opener is mobility, as it is achieved through muscle control. Flexibility does not stand alone, however, but is part of mobility, because without passive flexibility, a large range of motion cannot be achieved actively.
Mobility can basically be trained every day. The muscle contractions are not very tiring so that the muscle is sufficiently recovered by the next day. Regularly moving the joints through a large range of motion helps to maintain a large range of motion or to achieve a greater range of motion more quickly.
Mobility can be used at any time. Before training, 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 longer training session in its own right, it helps to improve and maintain your mobility in the long term. After training, it can aid recovery, return strained and shortened muscles to their original length and help circulation so that waste products from training can be removed and micro-injuries in the muscle healed.
Mobility helps you to improve your active mobility or maintain it into old age. This improves your well-being and joint alignment. It can also increase the efficiency and safety of your training. As a balance to your training, it helps you to counteract shortened and tense muscles and increase your range of motion.
In our mobility class, we look at the mobility of the whole body. Frequently restricted joints (shoulders, hips, ankles, etc.) are mainly addressed so that your active mobility improves and you can achieve a higher performance. It is also excellent for regeneration and injury prevention. Depending on what the trainer chooses, the class is also divided into full body, lower body or upper body.
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 trainers have an alternative or simpler exercise for every exercise, so that every level is optimally challenged individually. Start now and start feeling better!
Many calisthenics skills require a high degree of mobility, such as the V-sit, the handstand or even a simple squat. These cannot be achieved without sufficient mobility or are performed incorrectly and inefficiently, which can also be dangerous. Regular training also leads to hardened and shortened muscles, which limits your mobility. Our mobility class is the perfect way to balance out your training and do something good for your body. As already mentioned, mobility training improves your flexibility, is good for regeneration and improves your well-being and joint positions. This makes your body more balanced and healthier.
All you need for our mobility class is sportswear (sports shoes are not required). The equipment, such as yoga blocks, mats and fascia rolls, will be provided for you
Bardogs Kids Class
The Kids Class can be attended at any age from elementary school onwards, but we recommend attending the Kids Class between the ages of 6 and 12. Later on, you can switch to the Open Class or Skill Class, which are a little more exciting and challenging.
The Kids Class is suitable for those who like to move and want to try something new. The Kids Class presents the playful and fun side of calisthenics. Here you can work out, learn new things and skills and push yourself to your limits. We offer a complete, functional and coordinative lesson to optimally challenge the kids and prepare them for any future situations. Drop by and let us convince you of calisthenics and the Bardogs family.
The Kids Class offers a child-friendly introduction to calisthenics. After a warm-up, various skills are covered. These include the handstand, swinging on the pole, freestyle calisthenics and the backflip. There is also a short workout to ensure that the joints and muscles can cope with the demands placed on them. As calisthenics is a sport that uses your own body weight, it is also ideal for children. This protects the joints and strengthens the muscles, tendons and joints. The functional, complete and coordinatively demanding training forms an ideal basis for the children. Finally, a game is played. Here, too, a calisthenics-oriented game is selected so that the children can have some more fun and work off their energy.
The Kids Class lasts one hour, just like all our other classes. It takes place on Wednesday afternoons and early Friday evenings so that it fits perfectly into the children's timetable.
Yes, we also have girls who attend our Kids Class. As the female class shows, calisthenics is also very popular with female athletes.
You don't need to be physically fit. Everyone is welcome here. Our trainers design the training so that there is something to learn for every level. They respond to 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 they don't want to do. However, decency and a certain level of concentration and participation are required, as we want you to progress and do not want to disturb the other children.
Bardogs Skill Class
A skill describes an acrobatic form in calisthenics that requires strength, coordination and mobility. Skills come in various forms and can be isometric (static) or concentric or eccentric (dynamic). Examples of static skills are "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 coveted goal in calisthenics, because they are fun, a goal to strive for and illustrate the respective strength, coordination and mobility.
This is very different. Different skills are looked at in the skill class, depending on what the trainer decides on. "Backflip and handstand are very popular skills.
No, not at all! Our competent trainers build up the lesson in a targeted and skillful way so that you are introduced to the skill right from the start. Exercise by exercise, you will get a little closer to your final form. You should always feel comfortable, and our trainers attach great importance to this. Simple and safe exercises will familiarize you with the feeling of turning backwards so that you can finally do a backflip. You will always be supported and guided by our trainers so that nothing can happen to you.
Overcome your fear! The backflip class builds up to the backflip skillfully and safely. It starts with simple exercises and then progresses 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 ensure that you begin to feel comfortable in this situation. What's more, our trainer is always by your side to support, guide and secure you so that you are guaranteed optimum comfort and protection. Conquer your fear and achieve something incredible. Come along and learn the backflip, as well as other impressive calisthenics skills.
Bardogs Shows
For everyone! Whether corporate events, schools, trade fairs or birthdays, we make your event something special and unforgettable. We inspire and motivate. This way you can also help your employees, students or fellow human beings to lead a healthy lifestyle, be more focused and enjoy life more.
Directly via our Booking request on the Shows subpage.
No! We have our own show scaffolding that we can bring with us. However, we can also perform on your scaffolding, but we have to inspect it first. However, you should have enough space. Our scaffolding is 5×5 meters and we also need more space at the top and sides.
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