Gymnastics & Calisthenics

61 Articles

IntermediateFlexibilityBodyweight

Floor Routine

Fluid combination of forward roll, cartwheel, handstand, bridge and backward roll for control and aesthetics.

Published on February 25, 2026Read more

AdvancedStrengthIsolation

Ring Fly

Ring flyes: extremely demanding pectoral isolation movement.

Published on February 25, 2026Read more

AdvancedStrengthCompound

L-sit Pull-ups

Pull-ups performed while holding legs straight at horizontal for combined lat and ab work.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Handstand Push-up

Vertical pressing exercise in handstand targeting deltoids, triceps and trapezius.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Impossible Dip

Very advanced movement where the body leans horizontal with straight arms from dip top position.

Published on February 25, 2026Read more

BeginnerStrengthBodyweight

Wall Handstand

Handstand position against a wall to develop shoulder strength and proprioception.

Published on February 25, 2026Read more

AdvancedFlexibilityStrength

Press to Handstand

Controlled rise from floor to handstand without momentum requiring exceptional strength and flexibility.

Published on February 25, 2026Read more

AdvancedStrengthIsolation

Iron Cross

Elite figure: arms spread in cross on rings, body vertical, requiring superhuman strength.

Published on February 25, 2026Read more

AdvancedStrengthIsolation

Maltese

Ultra-elite figure: iron cross with body horizontal facing down, reserved for high-level gymnasts.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Gymnastic Planche

Elite gymnastics figure: body horizontal floating on hands, arms straight.

Published on February 25, 2026Read more

BeginnerStrengthCompound

Classic Push-ups

Fundamental bodyweight exercise targeting the chest, triceps and deltoids with full core engagement.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Clap Push-ups

Explosive plyometric exercise combining pushing strength and muscular power.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Decline Push-ups

Push-up variation with elevated feet to emphasize upper chest and deltoid engagement.

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IntermediateStrengthBodyweight

Ring Support Hold

Straight-arm hold on rings with Ring Turn Out, developing shoulder stabilizers.

Published on February 25, 2026Read more

IntermediateFlexibilityStrength

Hindu Push-ups

Dynamic exercise combining pushing and spinal flexibility in a smooth, undulating movement.

Published on February 25, 2026Read more

BeginnerStrengthCompound

Wide Push-ups

Push-up variation with wider hand placement to emphasize the outer chest muscles.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Pike Push-ups

Exercise targeting deltoids and triceps in an inverted V position, preparation for handstand push-ups.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Diamond Push-ups

Push-up variation with hands close together forming a diamond shape for maximum triceps emphasis.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Pseudo Planche Push-ups

Advanced exercise with hands positioned near the hips for intense anterior deltoid and core work.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Calisthenics Circuit

Training circuit combining pull-ups, dips, push-ups, abs, squats and plank for complete conditioning.

Published on February 25, 2026Read more

AdvancedStrengthCompound

One-Arm Push-ups

Advanced unilateral pushing exercise requiring exceptional strength and core control.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Front Lever

Isometric horizontal position facing upward while hanging from the bar, requiring extreme back and core strength.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Bar Muscle-up

Movement combining explosive pull-up and dip to get above the bar, a key calisthenics skill.

Published on February 25, 2026Read more

IntermediateFlexibilityStrength

Skin the Cat

Full rotation movement around the bar developing shoulder joint mobility and hanging strength.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Commando Pull-ups

Pull-up variation with close neutral grip working lats, biceps and obliques.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Typewriter Pull-ups

Pull-ups with lateral movement at the top for dynamic unilateral lat work.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Ring Push-ups

Push-ups on rings adding instability for increased pectoral and stabilizer recruitment.

Published on February 25, 2026Read more

BeginnerStrengthBodyweight

Ring Rows

Horizontal pulls on rings: accessible back exercise with feet on floor.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Back Lever

Horizontal position facing down while hanging from the bar, intensely working biceps, deltoids and core.

Published on February 25, 2026Read more

BeginnerStrengthCompound

Gymnastic Burpee

Explosive combination of push-up, jump squat, forward roll and jump extension.

Published on February 25, 2026Read more

BeginnerBodyweightBalance

Crow Pose / Frog Stand

Hand balance with knees on triceps, introductory exercise for hand balancing.

Published on February 25, 2026Read more

IntermediateFlexibilityStrength

Korean Dips

Dip variation with the bar behind the back for intense triceps work and shoulder mobility.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Freestanding Handstand

Unsupported handstand developing proprioception, shoulder strength and total body control.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Ring Muscle-up

Ring version of the muscle-up adding instability for increased stabilizer muscle recruitment.

Published on February 25, 2026Read more

AdvancedStrengthCompound

Archer Push-ups

Near-unilateral push-up variation intensely targeting one pectoral at a time with one arm extended laterally.

Published on February 25, 2026Read more

BeginnerStrengthCompound

Incline Push-ups

Easier push-up variation with elevated hands, ideal for beginners and rehabilitation.

Published on February 25, 2026Read more

BeginnerBodyweightBalance

Headstand

Balance on head and hands in triangle, proprioception and neck strengthening exercise.

Published on February 25, 2026Read more

BeginnerFlexibilityStrength

Bridge

Back flexibility and strength exercise in full arch position, fundamental in gymnastics.

Published on February 25, 2026Read more

IntermediateFlexibilityBodyweight

Roundoff

Cartwheel with half turn landing facing the start, preparation for back flips.

Published on February 25, 2026Read more

BeginnerFlexibilityBodyweight

Cartwheel

Lateral support passage with full rotation, developing coordination and spatial awareness.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

V-sit

Advanced L-sit version with legs above horizontal for superior core work.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Windshield Wipers

Advanced hanging oblique exercise with lateral leg swinging like a windshield wiper.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Glide Kip

Technical kip version from low hang, fundamental skill in artistic gymnastics.

Published on February 25, 2026Read more

IntermediateStrengthBodyweight

Kip-up

Basic movement to get above the bar from hanging through swing and hip pull.

Published on February 25, 2026Read more

IntermediateStrengthBodyweight

Toes to Bar

Hanging ab exercise bringing toes to touch the bar.

Published on February 25, 2026Read more

IntermediateStrengthBodyweight

Handstand (ATR)

Handstand — see Handstand section for full details.

Published on February 25, 2026Read more

BeginnerStrengthBodyweight

Bear Crawl

Crawling on all fours with knees off ground developing coordination, shoulder strength and core endurance.

Published on February 25, 2026Read more

BeginnerStrengthBodyweight

Crab Walk

Inverted walk on hands and feet facing up working triceps, shoulders and core.

Published on February 25, 2026Read more

IntermediateStrengthCompound

Ring Dips

Unstable version of dips intensely recruiting stabilizers with Ring Turn Out at the top.

Published on February 25, 2026Read more

IntermediateFlexibilityBodyweight

Kick-up to Bridge

Transition from standing to bridge or bridge to standing, developing flexibility and back control.

Published on February 25, 2026Read more

BeginnerBodyweightCore Stability

Hollow Body Rock

Dynamic version of hollow hold with front-back rocking like a seesaw.

Published on February 25, 2026Read more

BeginnerBodyweightCore Stability

Hollow Body Hold

Fundamental gymnastics banana position on back developing transverse and rectus abdominis.

Published on February 25, 2026Read more

BeginnerFlexibilityBodyweight

Inchworm

Mobility and strengthening exercise: walk hands to plank then walk feet to hands.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Human Flag

Spectacular figure: horizontal body on vertical pole engaging obliques, lats and full core.

Published on February 25, 2026Read more

IntermediateStrengthBodyweight

L-sit

Isometric hold with straight legs at 90° on parallettes or floor developing abs and hip flexors.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Manna

Elite gymnastics figure: V-sit brought above the head, requiring extreme strength and flexibility.

Published on February 25, 2026Read more

BeginnerBodyweightCore Stability

Superman Hold

Posterior chain strengthening position opposite to hollow body, facing down.

Published on February 25, 2026Read more

BeginnerFlexibilityBodyweight

Backward Roll

Rolling backward passing legs over head, coordination and control exercise.

Published on February 25, 2026Read more

BeginnerStrengthCompound

Parallel Bar Dips

Fundamental pushing exercise targeting chest and triceps on parallel bars.

Published on February 25, 2026Read more

BeginnerFlexibilityBodyweight

Forward Roll

Fundamental floor gymnastics movement: rolling forward in a ball while protecting the neck.

Published on February 25, 2026Read more

AdvancedStrengthBodyweight

Giant Swing

Full revolution around the bar in support, advanced gymnastics movement requiring a qualified coach.

Published on February 25, 2026Read more

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