Calisthenics course
Master calisthenics from the ground up
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Introduction
This is a structured calisthenics course for beginners.
The goal is to build strength, learn correct movement mechanics, and condition your joints and connective tissue so you can train without unnecessary setbacks.
Starting calisthenics can be confusing, especially without prior training experience.
It is not always clear which exercises to choose, how progressions work, or how to deal with pain and overuse.
The course is free and available on three platforms:
Instagram - lessons are grouped by topic and saved as highlights
YouTube - playlists are organised by level and movement category
TikTok - short videos grouped into playlists for quick navigation
None of these platforms give you a clear learning order, so it is hard to know where to start or what to follow next.
This page fixes that. It is the map: it organises all the videos into a step-by-step sequence, and it explains the few terms you need before you watch.
Tip
If you just want to start training, jump to the program stages section. If a word confuses you, check key terms.
This course is still in development
It is not complete, and some sections and details will be updated as the content evolves.
That said, the current content is already enough to begin training.
The main missing parts are hip conditioning, dip technique, and a few smaller bits.
How to watch it?
The videos are grouped into playlists. Each video is about 1 to 3 minutes long.
If you are unsure where to start, follow the playlists in order. This gives you a structured path and makes sure you do not miss important concepts.
If you already know what you need, you can jump to specific playlists based on your goal, such as strength, mobility, or a particular exercise.
Watch or Read?
This course is designed to be watched and read. The main teachings are in the videos, while the text provides some commentary.
Fundamentals
These playlists explain how calisthenics training actually works. They cover programming, progressions, and the key concepts you need before building your own routine.
Foundation - core principles such as programming, progressions, and how training is structured.
Progression - how to keep developing an exercise through technique, movement variations, added load, and skills.
Equipment - what equipment is useful and how it affects your training.
Conditioning and injury prevention
These playlists help you build joint capacity and reduce the risk of overuse injuries. Add them if you have pain, weaknesses, or simply want to prevent common problems.
Wrists and forearms - how to strengthen wrists and forearms, manage pain, and prevent elbow issues.
Shoulders - shoulder strength, control, and posture to improve movement quality and reduce injury risk.
Neck - posture and neck strength, which affect your overall alignment and movement quality.
Mobility - range of motion, preparing joints for exercises that require flexibility.
General workouts
These support your main training by covering areas that are often undertrained.
Foundational exercises
These are your main strength-building movements and the base of any beginner program. They are grouped by the four training categories explained
in key terms: push, pull, legs, and core.
Push
Pull
Inverted rows - horizontal pulling strength.
Pull-ups - vertical pulling strength.
Legs
Squat and hinge - lower body strength and balance. These do not have their own playlist yet, so they live in the Legs playlist.
Core
Intermediate skills
These come after you have a base of strength and control. They are treated as separate skills rather than basic exercises.
Handstand - balance, coordination, and overhead strength.
Dragon flag - advanced core strength and body control.
Key terms
This course is for true beginners, so here are the words that appear most often. Read this once, then come back whenever something is unclear.
The four training categories. Almost everything is organised around four categories of movement. A balanced program covers all four:
Push
- pushing weight away from you (push-ups, dips, pike).Pull
- pulling weight toward you (rows, pull-ups).Legs
- lower body work (squats and hinges).Core
- the muscles around your trunk that keep your body rigid (planks, L-sit, and more).The scapula
The
scapula
(plural: scapulae
) is your shoulder blade. A huge part of calisthenics is controlling how it moves, and there are four directions to know.Protraction
- spreading the shoulder blades apart, away from the spine (the top of a push-up).Retraction
- squeezing the shoulder blades together, toward the spine (the top of a row).Depression
- pulling the shoulder blades down, away from your ears (holding yourself up on dip bars).Elevation
- lifting the shoulder blades up toward your ears (reaching overhead in a handstand).The word
scapular
is just the adjective form, as in "scapular retraction."Lats
The
lats
are the large back muscles below your armpits that you use to pull.Reps, sets, intensity, and failure
A
rep
(repetition) is one full movement. A set
is a group of reps done back to back.Failure
is the point where you cannot do another clean rep with good form.Intensity
here means how close you train to failure. "80 to 90% intensity" means stopping about 1 to 2 reps before failure, not lifting some exact weight.An
isometric
exercise, or hold
, is one where you hold a position without moving (a plank).Tempo
is how fast or slow you move through each rep.A
negative
(also called an eccentric
) is the lowering phase of a movement, done slowly. Negatives and eccentrics mean the same thing.Splits (how you organise your week)
A
split
is how you divide your training across the week.A
full body
split trains push, pull, legs, and core in every session.A
PPL
split stands for Push, Pull, Legs
. Each day focuses on one category. PPL + Core
simply adds a dedicated core day.A few joint and trunk terms
Range of motion (ROM)
- how far you move through an exercise.Dorsiflexion
- flexing the ankle so the toes come toward the shin (needed for a deep squat).Plantarflexion
- pointing the toes away (needed in some push-up variations).Anti-movements
- exercises where the core works to resist movement rather than create it. For example, a plank is anti-extension
because your core resists your lower back arching. See Playlist 8.Skills
Advanced skills you will see mentioned. You do not need these yet, but they come up as goals:
Front lever
- holding your body horizontal while hanging from a bar, facing up.Planche
- holding your body horizontal while supported only by your hands on the floor.Human flag
- holding your body sideways while gripping a vertical pole.Program stages
The course is divided into three stages: newbie, beginner, and intermediate.
Newbie stage
If you have no prior training experience, start with a simple
full body
program done 3 times per week. Perform 2 sets of 4 to 8 reps at around 80 to 90% intensity (see key terms if those numbers are unclear).Choose one exercise for each category: push, pull, legs, and core. See foundational exercises for options.
Use easier variations if needed, and focus on clean technique. You can find the right variation by going through the workout videos.
Do not try to include everything from the course at once. Your only goals right now are consistency and proper movement.
If you already have prior training experience, such as gym training, you can skip ahead to the beginner stage.
Stay until you feel comfortable with basic movements
Once you can do one exercise per category with clean, repeatable technique, the movements no longer feel awkward,
and you've held a consistent 3x/week habit, then you can move to beginner stage.
Typical duration is 4 to 8 weeks.
Beginner stage
Once you have built basic strength and consistency, move to a
PPL
or PPL + Core
split (see key terms).Choose two or more exercises per category: push, pull, legs, and core.
Train each category once or twice per week, depending on your schedule and recovery.
Keep the same loading: 2 sets of 4 to 8 reps at around 80 to 90% intensity.
For legs, now cover both a squat and a hinge rather than just one movement.
Start adding forearm and shoulder conditioning. Do these as short separate sessions or fold them into your warm-up a few times per week.
If you have postural issues or back pain, prioritise fixing them. It is much better to resolve these before the intermediate stage.
Stay until you feel strong enough for intermediate skills
You are ready to move on when your strength is improving, your technique is stable, and you understand how to progress an exercise.
This stage usually lasts 2 to 4 months.
Intermediate stage
Once you have a solid base, shift to skill-based training.
Move your focus from general strength to specific skills such as the handstand or front lever.
Reduce the number of general exercises and prioritise skill practice. Every exercise in your program should support the skill you are developing.
A good signal to transition is when you begin training for handstand balance.
Attention
I currently have limited information on skill-based splits. This section will be expanded as the course develops.
Playlist 1: Foundation
Covers the core principles behind calisthenics training.
Calisthenics as an RPG game
You can think of calisthenics as an RPG game where you are the main character.
The analogy fits well, because to improve you first need to assess your current level.
"How many pull-ups can I do?"
"Do I have pain in my wrists?"
"Do I have any muscle imbalances?"
"Do I have previous injuries?"
and many more
These questions matter because they decide how you should approach your training. Ignore them, and your injury risk goes up while your progress slows down.
Programming basics
A lot goes into designing a good program, but you do not need to know everything up front.
I only knew a handful of these things when I started, and it did not stop me from training. You learn as you go. Still, it helps to be aware of these concepts.
Foundational exercises
No matter your level, if you are new to calisthenics you need to master these fundamental movements.
Even if you can already do many reps, they are worth practicing, because they teach proper scapular mechanics and body alignment.
Attention
Without these, it is like trying to learn calculus without algebra. It will be much harder.
The foundational exercises, grouped by the four categories:
Choose an exercise that is hard enough
Each of these has many variations. You do not need to perform these exact exercises, but your program should cover every category.
Push
Push-ups - horizontal pushing strength and scapular protraction.
Dips - vertical pushing strength and scapular depression.
Pike - overhead pushing strength and scapular elevation.
Pull
Inverted rows - horizontal pulling strength and scapular retraction.
Pull-ups - vertical pulling strength.
Legs
Squat
- lower body strength and mobility.Hinge
- hip hinge movements such as deadlifts, Romanian deadlifts, hip thrusts, or glute bridges.Core
Planks - the foundational core exercise: stability and alignment under load.
L-sit - compression and core strength.
Tip
If you are a
newbie
, choose one exercise from each category.If you are a
beginner
, you should have two or more of each in your program.If you are
intermediate
, all of these exercises should be easy enough, so focus on specific skills instead.How to warm up?
A warm-up prepares your body for training and helps you move well from the first rep.
A common mistake is overcomplicating it: doing random exercises or turning it into a full workout.
Keep it simple, around 5 to 10 minutes, focused on the joints and movements you are about to use. It should not be hard or long, just enough to prepare your body.
Tip
And yes - if you plan to train full body, warm up the full body.
Playlist 2: Progression
The biggest mistake in calisthenics is repeating the same workout every session. If nothing changes, you will not progress.
There are 4 layers of progression:
Master technique
- improving the quality and efficiency of how you move, including everything that happens within a single rep.Develop the movement
- changing the movement itself through different rep types, range of motion, assistance, leverage, resistance, or mechanical difficulty.Increase volume
- increasing the total training demand through reps, sets, hold time, rest periods, density, frequency, and workload.Unlock skills
- moving into a different exercise or a more advanced skill variation.Always make some progress
In each session, improve at least one variable, whether it is technique, rep count, hold time, or any other.
Attention
If you have not progressed for 2 sessions in a row, or you are consistently regressing, it usually means your recovery, fatigue management, or progression strategy needs adjusting.
Progression decision flowchart
This diagram shows the best way to progress when learning a new calisthenics skill.
A calisthenics progression flowchart to help you progress when stuck on an exercise.
Master technique
Before adding reps, you can make any rep harder by improving technique, which includes:
Position
- how your joints and limbs are arranged relative to each other.Alignment
- how your body is oriented relative to gravity and force.Range of motion (ROM)
- how much of the movement you complete.Tempo
- the speed and timing of each phase.Movement path
- the route your body or limbs follow.Tension
- keeping full-body force transfer and stability.Bracing
- creating internal pressure and trunk stability to resist unwanted movement.Breathing
- coordinating your breath with movement and tension.Focus
- directing attention to improve execution and coordination.Attention
Do not chase rep count. Master the technique instead.
Bracing and breathing
There are 3 main types of bracing, and you need to choose the right one for each exercise.
Bracing and breathing can be improved over time, which is why they are part of technique.
Tension
During isometric holds, tension is a very important concept.
Each muscle or muscle group should contribute to full-body tension. The question is:
"How do we know how much tension each muscle needs?"
The video goes into more detail.
Develop the movement
There are a few ways to keep developing a movement:
Master the starting position
- this is a critical step.Partial reps
- add measurable partial reps.Negatives
- increase range of motion through a full, slow lowering phase.Assisted reps
- add assistance so you can move through the full range.Normal reps
- as it sounds.Deficit reps
- increase the range of motion even further.The video does not mention it, but you can keep progressing with:
Advanced reps
- increase difficulty by adding resistance, changing leverage, changing the distance between your arms or legs, or adjusting other variables once standard reps are no longer challenging.Increase volume
Progressive overload means gradually increasing the demand placed on your body over time.
Prefer low volume and high intensity
Aim for around
4
to 8
reps at roughly 80 to 90%
intensity, or about 1 to 2
reps short of failure. Once you reach 8
clean reps, increase the difficulty.For isometric exercises, aim for
10
to 30
second holds.You can also keep progressing by adding sets or reducing rest time.
Unlock skills
Increasing difficulty means modifying the same movement through leverage, resistance, range of motion, or position changes.
Unlocking a skill means progressing into a movement treated as a separate exercise or variation in calisthenics, such as the handstand or front lever.
Playlist 3: Equipment
Technically you do not need any equipment for calisthenics. Still, the right gear can make a big difference.
Pull-up equipment options
Pull-ups are a foundational exercise, so it helps to have a way to perform them. There are many options, from simple pull-up bars to full stations.
This video explains the main pros and cons of each.
Low-bar options
Low bars, sometimes called parallel bars, and most commonly known as parallettes, are great to have.
They let you train without putting excessive strain on your wrists, and they open up a wide range of exercises like push-ups, L-sits, handstands, and planche work.
You can still train most of these on the floor, but parallettes make them more comfortable and often more effective.
Playlist 4: Wrists and forearms
Because of the nature of the sport, you use your arms a lot for gripping, pulling, and holding. This places significant stress on the wrists and elbows, which often become a weak link.
I can almost guarantee that if you do not take care of them, you will run into wrist issues at some point.
Keep your program minimal
In the early stages, keep your program minimal and add these only if you have specific limitations.
As you progress, mobility, forearm training, and joint conditioning should become a regular part of your training.
How to deal with wrist pain?
Wrist pain can be annoying. I have it in my right hand, and it comes and goes.
It is frustrating, but you can still train by modifying exercises or using alternatives.
Wrist warm-up routine
Tip
Include these four exercises as part of your warm-up.
Whether you are doing handstands or pull-ups, warming up your wrists is always a good idea.
Attention
One exercise is missing from this video:
finger planks
. I strongly suggest adding them too.Forearm workout
Wrist mobility drills are useful, especially early on. But they do not build strength. For that, you need to train your forearms directly.
You might wonder,
"Doesn't calisthenics already build a strong grip?"
Fair question. It does, but only if your tendons already have the capacity to handle the load, for example if you have been doing pull-ups for years.If not, there is a high chance you will develop issues like golfer's elbow or other forms of tendinopathy.
The best prevention is to manage your training load and strengthen your forearms.
Include direct forearm training
Forearm training is optional, but I personally train mine twice per week,
2
sets of 6
to 12
reps each.
I strongly suggest including some form of this in your program.Straight-arm workout
Big biceps do not mean strong arms, at least not for calisthenics.
In the fitness community there is often a fear of locking the elbows and loading them in that position. Because of this, many people never develop straight-arm strength.
In calisthenics, straight-arm strength is crucial, which is why conditioning drills like this matter.
This is not a must-do, but like forearm training, it is worth including.
Tip
Since too many separate workouts is impractical, you can combine straight-arm work with forearm training.
You can also reduce the number of exercises.
Playlist 5: Shoulders
Shoulders are one of the most commonly injured areas in calisthenics, due to the high demands of overhead work and joint stress. It is crucial to condition them through strength, control, and mobility.
Shoulders mobility workout
This workout mainly strengthens your shoulders within your existing range of motion, which is where most injuries happen.
If your range of motion is very limited, also include some stretches.
Adjust volume accordingly
If you are just starting out, or you have pain or other shoulder issues, do this workout
3
times per week.Otherwise, once per week or every two weeks is enough.
Playlist 6: Neck
"Neck? Seriously? For calisthenics?"
It sounds strange, but there is a good reason.
First, like any body part, the neck can be trained and even used in calisthenics. Neck hangs are one example.
More importantly, neck strength affects posture. Weak neck muscles can contribute to slouching, which is linked to a stiff upper back and poor scapular control. All of this makes calisthenics movements harder and less efficient.
Neck workout
As someone who dealt with years of slouching and forward head posture, these exercises made a big difference. But the question is,
"Do I have to do them too?"
Optional but useful
If you have neck pain, poor posture, or issues like sleep apnea, I recommend these 3 times per week. Do 2 sets of 4 to 8 reps for a couple of months, or until you start seeing improvement.
Once the issue is resolved, switch to maintenance and do them once per week.
If you have never had neck or posture issues, you can skip this.
Playlist 7: Mobility
Calisthenics is not like yoga, where flexibility is a strict requirement. But some skills do require enough flexibility to perform. The pistol squat, for example, needs enough ankle dorsiflexion (see key terms).
Mobility also reduces injury risk.
So whatever your program is, include some mobility drills.
Full body mobility workout
For anyone just starting out with no idea where to begin, I created this full-body flexibility workout.
I go through each joint, consider every possible movement for it, and pick the best exercises to increase range of motion.
Tip
I recommend doing this in the morning, 2 to 4 times a week. It takes around 30 minutes.
Playlist 8: Core
When people hear
"core"
, they immediately think of abs. The abs are part of the core, and although they do several things, their main job is spinal flexion.But the core is much more than that. It plays a crucial role both during exercise and in lower back health.
That is why this program spends a lot of time on the core.
What are anti-movements?
The core's main job is stabilisation, in other words resisting movement. That is why these are called anti-movements.
In calisthenics, exercises like the plank, hollow body hold, planche, and front lever are anti-movements, mainly anti-extension (your core resists your lower back arching).
You do not have to perform every exercise in the video. Instead, go through each exercise in your program and ask:
"Is this an anti-movement? Does it work my core?"
If yes, that part is covered.In some cases it will not be. For example, anti-lateral flexion (resisting your trunk bending to the side). If you do not have something like the human flag in your workout, you should include side planks or lateral back extensions to cover that.
Anterior chain core workout
When I started, I barely did any core work. It was mostly push-ups, pull-ups, and similar. But little by little I added planks and leg raises to my warm-up.
With more research, my core training grew so much that I had to separate it from the warm-up into its own workouts. At one point I was doing four core workouts per week. It sounds ridiculous, but I did build a very strong core.
If you are doing a full body workout 3 times a week, you can include core as part of your warm-up, keep it as a separate workout, or add one or two core exercises to each session.
If you are on a
PPL
split, dedicate one day to core, so instead of PPL
you use PPL + Core
. Alternatively, combine legs and core into one day.If you are intermediate and already training for skills like the planche or front lever, most of your core work is already part of your skill training.
Posterior chain core workout
In general, the posterior chain (the back of your body) is neglected in many programs. Exercises like planks, leg raises, and push-ups mostly work the anterior chain (the front).
For a healthy, balanced body you need a strong posterior chain too. This matters even more if you have lower back issues.
One of the best ways to address this is to set the back bridge as a goal. To perform a proper bridge, you have to develop your posterior chain significantly.
That way you are not doing exercises just for the sake of it, you are working toward a specific goal, which is far more motivating.
Lower back workout
As someone who suffered from lower back pain for years, it took me a while to find a workout that actually worked for me.
But just because it worked for me does not mean it will work for you. The lower back is complex, with many different stages and conditions.
That said, wherever you are on your journey, I believe this workout can help. It may not fix everything, but it should not make things worse, as long as you manage the load.
Attention
Only do these if your pain is at most 2 out of 10. Mild discomfort is acceptable, real pain is not.
If you have no lower back pain, you can still do this to strengthen the area.
Pallof hold technique
If you watched my anti-movement video, you know comprehensive core training needs a lot of different movements.
The problem is there are not many pure anti-rotation exercises, especially for beginners.
That is why I like the Pallof hold. It is perfect for starting anti-rotation strength.
I strongly suggest including it as part of your core training.
Glute bridge technique
A lot of people do not know how to do glute bridges properly. But just like planks, done with correct technique they build strong glutes. You might ask,
"Why would I need strong glutes for calisthenics?"
Two main reasons:
First,
body alignment
. In advanced exercises like the front lever, planche, or dragon flag, you contract your glutes to keep your body rigid. Otherwise your legs sag, so strong glutes directly improve performance.Second,
lower back health
. Weak glutes are often a contributing factor in lower back pain, so strengthening them reduces that risk.For these two reasons, I believe every program should include glute-focused exercises. It does not have to be bridges. Hip thrusts, glute-focused squats, or similar all work.
Playlist 9: Legs
Leg training is necessary for beginners. At this stage your main focus is to build a foundation you can later add skills to. Consider this analogy:
Legs are important
Just as you cannot build a lasting house on a weak foundation, you cannot build lasting skills without a solid base.
The house will crumble, and your front lever may lead to injuries.
Legs are part of that foundation.
Once you reach the intermediate or advanced stage, you can pay less attention to legs, unless you are working on leg-focused skills like the dragon squat.
Lower body workout
This is a good example of a leg day, since it covers all the major muscle groups.
You do not have to do these exact exercises, but you should not remove one without finding a proper replacement.
For example, you can do deadlifts instead of RDLs (Romanian deadlifts), or barbell squats instead of pistol squats.
But you should not remove an exercise like Nordic curls without replacing it with something that trains the same function.
Tip
Do this once or twice per week on a PPL split. On a full body split, keep a squat or a hinge or both so legs stay covered.
Knee jump progression
Attention
Do NOT do knee jumps as part of a normal beginner program.
Unless you are specifically focusing on plyometric (jump) training, knee jumps add little value and mostly carry risk. There are better alternatives, such as box jumps.
This video is here only for those who specifically want to learn the movement. You can safely skip it.
Playlist 10: Cardio
Most people who get into calisthenics have weight loss as a secondary, or even primary, goal.
There is nothing wrong with that. But understand that learning skills and losing weight are two different goals.
You can use calisthenics to lose weight, but the main driver of weight loss is a calorie deficit. For example, I have done calisthenics for a year and have not lost weight at all.
Cardio is not only about weight loss, though. Better endurance also supports your overall calisthenics training, so I strongly suggest including some form of it.
Core circuit
This circuit lives under cardio because it is done for endurance and conditioning, not as your main strength work, even though it uses plank variations.
It is a Tabata-style workout: six plank variations held for 30 seconds each, with 30 seconds of rest between them. It takes about 3 minutes.
You can do three rounds a couple of times a week.
It does not have to be this exact workout. You can swap the exercises, or do something simpler like jogging. Either way, some form of cardio is worth including.
Tip
The best volume for cardio is 2, at most 3, times per week.
Plyometric circuit
This is another example, a plyometric (jump-based) circuit.
Be careful
Plyometrics place a lot of stress on the joints, so I do not recommend doing this often. Maybe once a week, or choose safer alternatives.
Playlist 11: Planks
I cannot count how many times in the calisthenics community I have heard that planks are a waste of time. But done correctly, they are one of the best exercises for building a strong core. The plank is your foundational core exercise.
My motto
If the universe starts with the Big Bang, then calisthenics starts with a plank.
Plank variations
There are many plank variations, but most fall into three groups:
Anterior chain
- standard planks and variations like one-arm, extended, and superman planks.Lateral chain
- side planks and Copenhagen planks, which target the obliques and inner thighs.Posterior chain
- reverse planks and variations, which target the glutes, hamstrings, and shoulder extension.Tip
Include at least one plank from each group in your program, at some point.
Plank technique
When I started, my core training was only planks. Partly from lack of knowledge, partly because of my weight, and partly because of lower back pain, I could not do exercises like leg raises.
So the plank was the only core exercise I did. After a couple of weeks it became easy, so I started adding resistance with elastic bands.
Once I reached a 30 second hold, instead of just stopping there, I kept making it harder by adding resistance so the hold stayed challenging.
Eventually my core, at least for anti-extension, became quite strong. When I first tried ab rollouts and dragon flags, I could already do them.
Because of this, I believe you can build a very strong core with simple planks plus added resistance.
Ab rollouts technique
Ab rollouts are nothing more than a superman plank progression. Once you master the plank, then the superman plank, move
on to ab rollouts.
Start with the kneeling version, then move to the full version.
Don't round the back
Make sure to keep your core engaged during the full movement. Rounding the back can seriously hurt it.
Side plank technique
I never gave side planks proper attention. I thought,
"Why do them? Normal planks should be enough."
I was wrong.While attempting the human flag, I heard a popping sound somewhere around my obliques. If you have ever strained that area, you know it is not fun, especially when you sneeze.
It was a lesson to strengthen the lateral side.
Tip
A normal plank is different from a side plank. They work very different muscles.
Copenhagen plank progression
Once you have mastered the side plank, it is time to level up.
The Copenhagen plank is a great next step. It is usually prescribed as an adductor (inner thigh) exercise, but it trains the core more than anything else, which is why it belongs in the plank series.
Tip
For the deficit variation, use rings if possible. This reduces stress on the knees.
Reverse plank progressions
Reverse plank is the final piece in the plank series.
Together with the side plank and standard plank, it helps cover the whole body.
It is 100% worth including in the program.
Playlist 12: Inverted rows
Inverted rows and their progressions are one of the first beginner exercises for building pulling strength. With rows we have two main goals:
Build horizontal pulling strength.
Build strong scapular retraction.
This lays the foundation for advanced skills like the front lever.
"Can I skip rows if I am already doing pull-ups?"
If you are a newbie, then yes - one pull exercise per session is fine for now. Otherwise, no.
Pull-ups do not fully replace rows. Vertical and horizontal pulling are different movement patterns.
They partly carry over to each other, but they are not interchangeable.
Intermediate inverted rows workout
A few ways to fit rows into your program:
Do them together with pull-ups. In that case, choose 2 to 4 variations from this workout.
Or do them separately: one day rows, another day pull-ups.
On a full body workout, choose one row exercise, preferably a bar or rings variation.
Attention
This is an old workout example. Do not do eight exercises for three sets, it is too much volume. Either do two sets or remove some exercises.
Scapular retractions technique
If you cannot do inverted rows yet, you can still do scapular retractions. They are a great progression to build strength and learn how to retract your scapulae properly.
Even if rows are easy for you, I recommend including this exercise, at least at the start.
Playlist 13: Pull-ups
Another critical exercise for pulling strength is the pull-up. Even if you cannot do a single rep yet, include its progressions, such as assisted pull-ups or negatives, in your program.
And no, lat pulldowns are not a replacement. I would not even call them a proper progression, as there are better alternatives.
So do not skip pull-ups.
First pull-up progression
This is an example pull-up workout if you cannot do a single rep yet. Because it uses many exercises, it suits a PPL split.
For a full body split, I would recommend assisted pull-ups. Of all the progressions, they best mimic the real movement.
Intermediate pull-up workout
This is another example pull-up workout.
The interesting part: even though I can already do 3 pull-ups, I still include exercises like scapular pull-ups and hangs with resistance.
The same principle applies to all exercises.
Keep doing easier variations
Unlocking a new skill does not mean you should stop doing its progressions.
Easier progressions are incredibly useful for continuing to build grip, core, and other strength.
Scapular pull-ups technique
Scapular pull-ups are the first progression for pull-ups, just like scapular retractions are for inverted rows.
Even if you can do many pull-ups, if you have never done scapular pull-ups I strongly suggest including them. They teach you how to properly depress your scapulae and engage your lats.
Once you learn the pattern, you can choose to skip them.
Hangs technique
There is a common debate in the fitness community about how to perform pull-ups:
"Should you depress your scapulae before pulling or not?"
Some say yes, others disagree.
The real issue is that scapular depression and engagement is a multi-step process, which is where the confusion comes from. Here are three starting positions for pull-ups:
Dead hang
- everything is relaxed and nothing is engaged. Most people agree this is the worst position to start from, since neither your scapulae nor your lats are active.Active hang
- you engage your lats by externally rotating your shoulders. This naturally causes slight scapular depression. This is the position you want to start your pull-up from.Depressed hang
- you go beyond the active hang and fully depress, and slightly retract, your scapulae. If you start here, your shoulders may shrug during the movement.Basically, people confuse the
active hang
, which already involves some scapular depression, with a fully depressed hang where you force maximal depression.One-arm dead hang progression
This is the next progression for the dead hang.
Watch the load
Be careful, it places a lot of stress on your forearm tendons. If the load is not managed well, you can develop tendinitis.
Only do this once you have properly conditioned your forearms, ideally after at least 6 months of regular pull-ups with no issues.
Playlist 14: Push-ups
When I used to go to the gym, my favorite exercise was the bench press. It was
the
exercise for me. I saw people doing push-ups, but I never took them seriously.In my mind, push-ups were just a warm-up exercise, something you do for high reps.
If you think like I did, then
"stop"
. It is a mistake.Done properly, push-ups can be harder than the bench press, because they are a full-body movement while the bench press mainly works the upper body.
Tip
Do not underestimate the power of push-ups.
Push-up selection
On a full body split, do not overthink it. Do standard push-ups. You may need to add resistance or elevate your feet once the regular version gets easy.
On a PPL split, you can add more variety to your push-up selection.
The main thing to watch is explosive push-ups. They place far more stress on your joints than other variations, so leave them as a last option.
Beginner push-up workout
If you cannot do a single push-up yet, here is a workout to help you get there. As always, you do not have to do every exercise.
If I had to choose, I would pick three:
knee push-ups
, push-up negatives
, and planks
. Those three are more than enough to build the strength for your first push-up.First push-up progressions
Another video showing all the push-up progressions to help you unlock your first rep.
Intermediate push-up workout
If you can already do many push-ups and want them harder, here is a workout to help you progress.
Some exercises might be too advanced, so feel free to use easier variations.
Knee push-up technique
As I said earlier, technique is everything. Whatever exercise you do, always aim for the best technique possible.
But do not try to apply everything at once. Technique is a skill, and you improve it with practice.
Pick a few key points from the video, apply them, and learn them well. Once they become automatic, add more, and keep building from there.
You will get better and better.
Push-up technique
The thing about push-ups, and most bodyweight movements, is that once you learn and master one variation, you can apply the same technique to the others.
Whether you are doing beginner knee push-ups or an advanced superman push-up, the technique is almost the same.
Push-up hand position
Your hands, and to some degree your feet, are crucial in calisthenics, because they are your main contact points with the ground.
They are also the first surfaces where force enters or leaves the body. So how you place your fingers, how you align your wrists with your shoulders, and similar details matter a lot.
Done right, exercises become more efficient. Done wrong, you add unnecessary stress to your joints, which can eventually cause injuries.
Push-up feet position
You have 4 contact points with the ground during push-ups: 2 hands and 2 feet.
So your feet are just as important as your hands.
Attention
Be aware that some variations, such as Russian push-ups, require your feet to be in plantarflexion (toes pointed).
How to grip bars?
How you grip the bars is just as important as how you place your hands on the floor.
These principles apply to all bar-based exercises, including push-ups, dips, L-sits, and similar movements.
Weighted push-up
When I started calisthenics, I did not do dips for over a year, mainly due to elbow pain.
So the only pushing exercise I focused on was push-ups.
Once I started dips, I could do 20 in a row. This shows you can build serious pushing strength with just push-ups.
My method was attaching elastic bands to parallettes. In my opinion this is one of the best approaches, because you can add as much resistance as you can handle without worrying about wrist strain or weights falling off your back.
Tip
The same method also works for planks.
Tempo for push-ups
This video covers push-up tempo in detail.
Different tempos train different attributes. For optimal strength gains, you want your reps slow and controlled.
Range of motion for push-ups
There is no bad range of motion. Even partial reps have their place in calisthenics.
Just make sure you use an appropriate range for your goal.
Wide and narrow push-ups
Narrow and wide push-ups can be your first progressions once you can do at least 8 standard push-ups.
They are the first step toward archer and diamond push-ups.
Diamond push-up progression
If you bring your hands so close together that they touch, you get diamond push-ups.
They feel harder than regular push-ups because of the increased demand on the triceps. They are a great progression toward more advanced variations like sphinx or Russian push-ups.
Condition wrists and elbows
Diamond push-ups place a lot of pressure on the wrists and elbows, so make sure you have conditioned them before doing these consistently.
Diamond push-up technique
Diamond push-ups and regular push-ups are very similar in terms of technique.
Just focus on scapular depression, protraction, keeping your elbows close to your sides, and maintaining core engagement.
Archer push-up progression
Archer push-ups are a great progression toward the one-arm push-up.
Some people turn their hands while doing archer push-ups, but this increases coordination demands and makes it harder to keep tension throughout the body.
For better stability, it is usually best to keep both hands turned out the whole time.
Careful with your elbows
Archer push-ups place a lot of pressure on the elbows. I recommend doing them no more than once per week, at least at first.
One-arm push-up progression
There are many ways to work toward a one-arm push-up. For example, knee one-arm push-ups.
But my favorite method is to gradually reduce the assistance of the supporting arm by extending it further out and eventually lifting it. This better mimics the mechanics of a true one-arm push-up.
One-arm push-up technique
Most people do not realise the one-arm push-up has many progression levels. The difficulty gap between the easiest variation and the strictest version is large.
Often people try the hardest version first, fail, and give up.
If you can do around 20 regular push-ups, you can probably perform at least one of the easier one-arm variations.
Superman push-up progression
The superman push-up is one of the hardest variations. It builds a huge amount of explosive power.
I strongly suggest mastering each progression before attempting the final version.
Explosive movements add a lot of stress
They stress your wrists, elbows, shoulders, and lower back, so keep the volume low and do not train them too often.
Rings on the floor push-up progression
This is probably the most controversial push-up variation, mainly because it looks dangerous.
But that is usually because people start with the hardest version first, and I am guilty of that too.
Remember that in calisthenics, whatever skill you are aiming for, there is always an easier variation. You just have to find it.
Playlist 15: Dips
Dips are a crucial exercise in calisthenics. They build vertical pushing strength and, just as importantly, strength in scapular depression.
In my opinion, the depression part matters even more, because all support holds depend on it. If you cannot properly support yourself on bars, you will struggle to progress to movements like the L-sit and dynamic transitions.
The same goes for rings. You need strong scapular depression to hold yourself stable on them.
Dip support hold progression
The starting position for push-ups is a plank. The starting position for pull-ups is an active hang. For dips, it is the
Dip Support Hold (DSH)
.In every case the idea is the same: master your starting position before performing the movement, otherwise your technique will not be effective.
First dip progressions
To unlock your first dip, focus on mastering the dip support hold and scapular dips. After that, add negatives and assisted dips. Done.
Playlist 16: Pike
A pike is not an exercise on its own. It is a movement pattern, like the hinge, the pull, or the push. It describes keeping your body in a folded "pike" position while performing a movement.
Contrary to popular belief, the pike is very different from a standard push-up. Push-ups mainly build scapular protraction, while pike variations build scapular elevation.
These are very different patterns. For this reason, pike exercises belong to handstand progression rather than push-up training, even though both fall under the broader push category.
Scapular elevations technique
When your body is inverted, like in a handstand, you need to elevate your scapulae. Otherwise your shoulders sag and the position becomes hard to hold.
This is where scapular elevations come in. They are the first progression for building shoulder and scapular strength for the handstand.
They are also relatively easy compared to pike push-ups, so they can go in a beginner program.
Pike push-up progression
Pike push-ups, done properly, are a very hard exercise. So take the time to learn them.
Pike push-up technique
Most people underestimate pike push-ups, including me. I always thought of them as a push-up progression, probably because of the unfortunate name.
Because of that misunderstanding, my first pike push-ups had very poor technique.
The real goal of pike push-ups is to build the shoulder strength needed to progress to handstand push-ups. But they are easy to do wrong, so be careful not to make the same mistake I did.
Playlist 17: L-sit
Up to this point, all the foundational exercises we covered were mainly strength-focused. If you have enough strength, you can perform them, whether it is a push-up, pull-up, or dip.
The L-sit is the first bodyweight exercise where strength might not be the only limiting factor. You also need enough hamstring mobility and hip flexor strength.
Because of this, it is the first one where you will likely need some mobility drills to unlock it.
Like pull-ups and dips, the L-sit is a fundamental exercise, so do not skip it.
Beginner L-sit workout
This is the workout that helped me unlock the L-sit.
To be fair, most people's limiting factor for the L-sit is compression strength. In my case, because of my build, the limiter was scapular depression. Holding 300 lb with straight arms is not an easy task.
Playlist 18: Handstand
Now we move from foundational exercises to intermediate skills, and the first one is the handstand.
This is one of the main reasons people get into calisthenics. Pull-ups and push-ups are great, but they rarely impress others. A handstand does.
That is because a handstand requires more balance and control than pure strength, which takes more practice to master.
Introduction to handstand
Before you start, understand that the handstand is a complex skill. It combines strength, coordination, balance, control, and mobility.
If any of these are lacking, you will struggle to learn it.
That is not entirely true, though, because in theory enough strength can compensate for a lack of mobility. Yes, I am talking about the banana handstand (a curved, banana-shaped handstand held through strength rather than clean alignment).
That is fine to start with, but as I said, the goal in calisthenics is to master skills, so always aim to improve it.
Handstand strength workout
The biggest mistake beginners make is jumping straight into balance training without building enough strength first.
It is hard to balance a handstand when your shoulders sag or your wrists hurt.
So first, make sure you can hold at least a 1 minute wall handstand with proper shoulder and scapula mechanics before you start balance training.
Tip
If you are a beginner, you can include some of the exercises from this video as part of your push day.
Handstand balance workout
Once you have enough strength and mobility, you can start balance drills.
The problem is that balance training is still niche in the fitness world. There is plenty of information on building bigger muscles, some on strength in the powerlifting community, but much less on balance and coordination.
As long as you approach balance training like any other type of training, you will be fine.
Handstand balance marks the intermediate stage
Once you start training handstand balance, transition from beginner to intermediate. That means moving away from PPL or full body splits and starting to use skill-based splits.
Handstand alignment
Alignment in a handstand is critical, because it makes the position efficient, stable, and safe.
When your body is stacked in a straight line, your weight is supported by your structure instead of just your muscles. This makes the handstand easier to hold and less tiring.
It is one of the reasons I, at 300 lb, can hold a handstand.
The two main joints to consider for alignment are the hips and the shoulders.
Handstand hip alignment
Like most people, I tried to learn the handstand by just kicking up and finding balance. It took me 5 months just to hold it for a few seconds, which was a waste of time.
With proper training, I have no doubt I could have unlocked it in a month or less.
One of the biggest breakthroughs was learning to control my hips. Once that clicked, balance followed almost instantly.
Beginner HSPU workout
The handstand push-up (HSPU) is another exercise that establishes your place in the calisthenics community.
It is even harder than the handstand, because now you need not only balance but also the shoulder strength to lift your entire body weight.
You do not strictly need a strong handstand before starting HSPU training, but being able to hold a handstand for 5 to 10 seconds makes the process much easier.
Playlist 19: Dragon flag
The dragon flag is an anti-extension exercise, like a plank. In fact, you can think of it as a more advanced plank progression.
It builds core strength and teaches you how to align and control your body when your feet are off the ground.
Because of that, it can be considered a progression toward the front lever.
Dragon flag progression
I am still learning dragon flags myself, so there is not much information here yet.
For now, use this video to understand the different variations.
FAQ
Before you start, read these. They are important.
What is mandatory?
At first, the most important thing is to cover all four movement categories: push, pull, legs, and core. Beginners are more likely to develop muscle imbalances, so training all four ensures a balanced foundation.
The other key priority is addressing existing issues like back pain, postural problems, wrist pain, or shoulder discomfort. These are often the main limiting factors in your progress and, if ignored, can slow you down or lead to injury.
Attention
A healthy body is the first and most important goal. No skill or strength goal should compromise it.
Am I doing too much?
If your performance drops during workouts, if you feel constantly fatigued, or if your joints start to hurt, you are probably doing too much.
Calisthenics is not bodybuilding, where following a strict schedule is the priority. What matters more is how well you manage the stress you place on your body.
If you ignore recovery and keep pushing, you raise the risk of overuse injuries, especially in tendons and connective tissue.
It is okay to skip workouts
If something feels off, do not train, even if it breaks your schedule. This is one of the most important rules to follow.
When should I progress?
Progress when you can perform your current exercise with good control and technique.
A common guideline is around 8 clean reps, or 30 seconds for holds.
If your technique is not stable, stay at the same level and keep refining it.
Attention
Do not chase reps. Chase technique.
What if I feel pain?
First, give it 3 to 5 days for inflammation to settle. During this time, avoid stressing the area and let your body recover.
After that, start assessing the situation.
If you feel no pain during normal movements, return to training with reduced intensity and volume. Rebuild gradually instead of jumping back to your previous level.
If you do feel pain during normal movements, such as lifting your arm or basic daily actions, it means the load exceeded your current capacity. Stop the movement that caused it and focus on rebuilding capacity step by step.
This might include easier variations, corrective exercises, improving mobility, or strengthening stabilising muscles. The exact approach depends on the issue, but the goal is always the same: restore function without pain.
This can take anywhere from a few weeks to several months, depending on severity.
Once your capacity improves, gradually reintroduce the movement that caused the issue.
The two biggest mistakes you can make are:
Ignoring the pain and training as usual. This almost always makes it worse.
Stopping all training for too long. Rest matters at first, but after a few days you should return to training with pain-free variations while addressing the root cause.
Can I skip exercises?
You can skip specific exercises, but you should not skip movement categories. If you remove an exercise, replace it with another that trains the same function, so your program stays balanced.
Why more push-ups than dips?
While creating this course, I followed one rule: I only teach movements I have mastered myself. Because of that, there is much more material on push-ups than on dips, for example.