Calisthenics Skills
The moves people start calisthenics for. Skills are a technique problem sitting on top of a strength problem: the muscle-up needs pull-ups and dips before it needs the transition, and the bar work at the top of this list needs a muscle-up before it needs anything else. Learn them in that order and they arrive far sooner.
- Exercises
- 12
- Spread
- 3 Intermediate, 5 Advanced and 4 Elite
- No equipment
- 2 of 12
- Otherwise needs
- Pull-up Bar (9), Rings (1)
All 12 skills exercises
Shoulders
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Pull-up Bar
Full Upper
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Pull-up Bar
Full Upper
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Rings
Full Upper
Kipping Muscle-Up
A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.
Pull-up Bar
Full Upper
Strict Muscle-Up
A slow, controlled muscle-up without any kip or swing. Pure strength movement.
Pull-up Bar
Chest
Behind Back Clap Push-Up
An explosive push-up where you clap behind your back at the top. Requires significant power.
None
Full Upper
Superman Push-Up
The ultimate explosive push-up. Entire body leaves the ground with arms and legs extended.
None
Back
360 Pull-Up
An explosive pull-up with a full 360-degree rotation. Requires exceptional power and coordination.
Pull-up Bar
Full Upper
Bar Spin
A 180-degree spin around the bar while in support. Foundational freestyle bar skill.
Pull-up Bar
Back
Lache
A swinging release and catch between bars. Essential parkour and freestyle skill.
Pull-up Bar
Shoulders
Hefesto
A back lever to support transition, pulling up from behind. Requires extreme shoulder strength.
Pull-up Bar
Full Upper
Geinger
A release move with a back flip over the bar, recatching it. Elite gymnastics skill.
Pull-up Bar