Elite Calisthenics Skills
The end of the library. These take years rather than months, and nobody reaches them by training them directly — every one sits on top of an advanced movement you should already own. Included here so you can see where the progressions lead, not as something to start on.
- Exercises
- 13
- Spread
- 13 Elite
- No equipment
- 3 of 13
- Otherwise needs
- Pull-up Bar (5), Parallettes (2), Rings (2), Vertical Pole (1)
All 13 elite exercises
Back
One-Arm Pull-Up
The ultimate pulling achievement. Performing a full pull-up with one arm requires years of dedicated training.
Pull-up Bar
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
Back
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Pull-up Bar
Obliques
Human Flag
One of the most visually impressive skills. Hold body horizontally while gripping a vertical pole.
Vertical Pole
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
Full Upper
Strict Muscle-Up
A slow, controlled muscle-up without any kip or swing. Pure strength movement.
Pull-up Bar
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
Quads
Dragon Squat
An extreme single-leg squat where the rear leg wraps around the front leg. Ultimate leg strength and flexibility.
None
Shoulders
Press to Handstand
A controlled press from standing or L-sit to freestanding handstand. Ultimate pressing skill.
None
Full Upper
Geinger
A release move with a back flip over the bar, recatching it. Elite gymnastics skill.
Pull-up Bar