Find exercises, variations and skills across every level.
static The Hollow Body Hold is a fundamental gymnastics core position where the lower back stays pressed into the floor while the shoulders, arms, and straight legs remain elevated. It develops full-body tension and the ability to resist excessive extension through the lower back.
dynamic The Waist Pull Up is an advanced explosive Pull Up variation where you pull significantly higher than chest level, bringing the bar towards your lower abdomen or waist. It develops the high-range pulling power and coordination needed for advanced bar skills such as the Muscle Up.
static The Clutch Flag is a static calisthenics hold performed against a vertical pole, where the athlete uses a clutch-style arm position to support the body horizontally. Strong lateral core tension and upper-body stability are required to keep the torso and legs extended parallel to the ground.
dynamic The Butterfly is an elite gymnastics rings strength element where the athlete rises from a dead hang through an Iron Cross and continues pressing until reaching a stable support above the rings. The entire movement is performed with straight arms, combining powerful straight-arm pulling and pressing strength through a very large range of motion.
dynamic The Tuck Planche Press to Handstand is a straight-arm transition where you press from a horizontal Tuck Planche into a Handstand without jumping or bending your elbows. The tucked position shortens the lever, making it an important first step towards more advanced Planche Press variations.
dynamic The decline push up is a harder variation of the regular push up where your feet are placed on an elevated surface. This position shifts more of your bodyweight towards your upper body, making your chest, shoulders, and triceps work harder on every rep. It is a great progression once regular push ups feel comfortable and you want to build more pushing strength without adding external weight.
dynamic The L-Sit to Handstand is an advanced calisthenics transition that moves from a controlled L-sit into a handstand without placing the feet on the floor. It combines compression strength, powerful shoulder pressing, balance, and full-body control through a demanding transition above the hands.
static The One Arm L-Sit is an advanced unilateral variation of the L-Sit where you support your entire body on one straight arm while keeping both legs extended in front of you. It combines L-Sit compression with significantly greater balance, lateral core control, and single-arm support strength.
dynamic The pull-up is one of the foundations of calisthenics. Building up a solid number of reps is important before moving on to more advanced pulling exercises. Pull-ups will help you build a strong base, developing your back, core, and overall pulling strength. With the right training and consistent practice, anyone can achieve their first pull-up, regardless of age.
dynamic The knee push up is an easier variation of the regular push up where your knees stay on the floor, reducing the amount of bodyweight you have to press. It is a great way to build chest, triceps, and shoulder strength while learning the basic push up movement. Keep your body in a straight line from your knees to your shoulders and use a full, controlled range of motion.
dynamic The clapping push up is an explosive variation of the regular push up where you push with enough force to lift your hands off the floor and clap before landing. Instead of focusing only on strength or endurance, this exercise teaches you to produce force quickly. It is a great introduction to explosive calisthenics and a useful progression towards more advanced plyometric push up variations.
dynamic The X Grip Muscle Up is an advanced Muscle Up variation performed with the hands crossed on the bar. The crossed grip creates an asymmetrical pulling and transition pattern, requiring strong explosive pulling, wrist control, and coordination to move from below the bar into a stable support position.