Choose your level, target muscles and equipment to discover exercises.
The Wall Handstand is a supported handstand performed with your chest facing the wall and your toes providing light balance assistance. It develops straight-arm overhead strength, body alignment, and confidence upside down before progressing to a freestanding Handstand.
The Wide Grip Pull Up is an intermediate bodyweight pulling exercise performed with an overhand grip wider than shoulder-width apart. It develops upper-body pulling strength, particularly in the latissimus dorsi and upper-back muscles, while challenging shoulder control and grip endurance.
The Wide Push Up is a bodyweight pushing exercise performed with the hands positioned wider than shoulder-width apart. This variation changes the mechanical demands of a standard Push Up, emphasizing the chest while challenging shoulder stability and upper-body control.
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.
Grip a vertical pole with your arms crossed in an X-shaped position, engage your core, and lift your body horizontally while maintaining straight legs and full-body tension. Start with regular human flags, assisted X-grip holds, and tuck variations to develop shoulder strength, grip stability, and balance. Gradually extend your legs, reduce assistance, and practice controlled transitions while focusing on maintaining proper alignment and stability as you progress toward the full X-grip human flag.
Start in a back lever position on gymnastic rings with your body horizontal and arms straight, then transition into a Victorian Cross by rotating your body while maintaining full-body tension and shoulder stability. Begin with back lever holds, assisted Victorian Cross variations, and controlled transition exercises to develop shoulder strength, straight-arm stability, and body control. Gradually reduce assistance, improve your shoulder mobility, and practice smooth transitions between both positions while maintaining proper alignment and ring stability.