Calisthenics Static Holds
Holds, not reps. The levers and the planche are straight-arm strength, which is a different quality from the bent-arm pulling and pressing in the push and pull blocks — you can have a fifteen-rep pull-up and no front lever at all. Progress here is measured in seconds and in how far you open the tuck, and connective tissue adapts more slowly than muscle, so frequency beats intensity.
- Exercises
- 15
- Spread
- 3 Beginner, 1 Intermediate, 4 Advanced and 7 Elite
- No equipment
- 4 of 15
- Otherwise needs
- Parallettes (3), Pull-up Bar (3), Rings (3), Vertical Pole (1), Wall (1)
All 15 static exercises
Full Upper
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Parallettes
Full Upper
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Parallettes
Shoulders
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Parallettes
Back
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Pull-up Bar
Back
Tuck Front Lever
A front lever progression with knees tucked. The first major milestone toward full front lever.
Pull-up Bar
Shoulders
Back Lever
A horizontal hold where you hang from a bar facing downward. Requires shoulder flexibility and strength.
Pull-up Bar
Obliques
Human Flag
One of the most visually impressive skills. Hold body horizontally while gripping a vertical pole.
Vertical Pole
Shoulders
Handstand
The fundamental inverted skill. Balance on your hands against a wall to build shoulder strength and body awareness.
Wall
Shoulders
Freestanding Handstand
A handstand without wall support. Requires extensive balance practice and body control.
None
Chest
Iron Cross
An iconic gymnastic hold with arms extended horizontally on rings. Requires exceptional strength.
Rings
Full Upper
Maltese
An extremely advanced hold combining planche with iron cross. Body horizontal with arms extended on rings.
Rings
Shoulders
Frog Stand
A foundational balance position with knees resting on bent elbows. First step toward planche.
None
Shoulders
Crow Pose
A yoga-derived arm balance with knees outside elbows. Builds foundational balance skills.
None
Shoulders
Ring Support Hold
The foundational ring position - supporting yourself with straight arms on rings. Essential for all ring work.
Rings
Shoulders
Press to Handstand
A controlled press from standing or L-sit to freestanding handstand. Ultimate pressing skill.
None