Calisthenics course
Master calisthenics from the ground up
Introduction
This is a structured calisthenics course for beginners.
The goal is to build strength, learn correct movement mechanics, and condition 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
These platforms do not provide a clear learning order.
It is difficult to know where to start or what to follow next.
This page organises the content into a structured sequence so you can follow it step by step.
This course is still in development.
It is not complete, and many sections and details will be updated as the content evolves.
However, the current content is already sufficiently developed to begin training.
The main missing parts include hips conditioning, dip technique, and other small bits.
How to watch it?
Videos are grouped into playlists. Each video is about 1-3 minutes long.
If you are unsure where to start, follow the playlists in order.
This provides a structured path and ensures you do not miss important concepts.
If you already know what you need, you can select specific playlists based on your goal, such as strength, mobility, or a particular exercise.
This course is designed to be watched rather than read.
Fundamentals
These playlists explain how calisthenics training works.
They cover programming, progressions, and key concepts you need to understand before building your own routine.
Foundation - covers core principles such as programming, progressions, and how calisthenics training is structured.
Equipment - explains what equipment is useful and how it affects your training.
Conditioning & injury prevention
These playlists help you build joint capacity and reduce the risk of overuse injuries.
Include them if you have pain, weaknesses, or want to prevent common issues.
Wrists & Forearms - how to strengthen wrists and forearms, manage pain, and prevent elbow-related issues.
Shoulders - focuses on shoulder strength, control, and posture to improve movement quality and reduce injury risk.
Neck - focuses on posture and neck strength, which affect overall alignment and movement quality.
Mobility - improves range of motion and prepares joints for exercises that require flexibility.
General workouts
These support your main training by covering areas that are often undertrained or need additional work.
Beginner exercises
These are your main strength-building movements.
They form the base of any beginner program.
Planks - develops core stability, shoulder control, and full-body alignment under load.
Inverted rows - develop horizontal pulling strength and scapular retraction.
Pull-ups - develop vertical pulling strength.
Push-ups - develop horizontal pushing strength and body control.
Dips - develop vertical pushing strength and support strength.
Pike - builds shoulder strength for handstand progression.
L-sit - develops core compression and support strength.
Intermediate exercises
These focus on skill development and require a base level of strength and control.
Handstand - focuses on balance, coordination, and overhead strength.
Dragon flag - develops advanced core strength and body control.
Program stages
Course is divided into 3 stages:
Newbie stage
If you do not have any prior training experience, start with a simple
full body
program done 3 times per week.
Perform 2 sets of 4-8 repetitions at around 80-90% intensity.Choose one exercise for each main pattern: push, pull, legs, and core. See beginner exercises for more details.
Use easier variations if needed and focus on clean technique. You can find suitable progressions by going through the workout videos.
Do not try to include everything from the course at once. Your main goal at this stage is to build consistency and learn proper movement.
If you already have prior training experience, such as gym training, you can move to the beginner stage straight away.
You will typically stay in this stage for around 4-8 weeks, or until you feel comfortable with the exercises and your technique becomes consistent.
Beginner stage
Once you have built basic strength and consistency, move to a
PPL
or PPL + core
split.Choose 2 to 3 exercises per category, meaning push, pull, legs, and core.
Train each category once or twice per week depending on your schedule and recovery.
Keep intensity at around 80-90%, 2 sets of 4-8 repetitions.
Start adding forearm and shoulder conditioning training. Ideally perform them as separate short sessions or include them in your warm-up a few times per week.
If you have postural issues or back pain, prioritise addressing them. It is better to resolve these limitations before moving into the intermediate stage.
This stage usually lasts around 2-4 months, depending on your progress.
You are ready to move on when your strength improves, your technique is stable, and you understand how to progress exercises.
Intermediate stage
Once you have a solid base, migrate to skill-based training.
Shift your focus from general strength to specific skills such as handstand, front lever, or other goals.
Reduce the number of general exercises and prioritise skill practice. Each exercise in your program should support the skill you are trying to develop.
A good point to transition is when you start training for handstand balance.
I currently have limited information on skill-based splits.
This section will be expanded as the course develops.
If you prefer a more structured approach, step-by-step programs with predefined workouts and progressions will be available in the future.
These are designed for those who want a clear plan without having to decide what to do next.
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.
This analogy is very relevant 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 are important because they determine how you should approach your training.
If you ignore them, the risk of injury increases and your progress becomes less efficient.
Programming basics
There are many things that go into designing a good program. You do not need to know everything in advance.
I knew a few of these things myself, and that did not prevent me from training. You learn as you go.
However, it is important to be aware of these concepts.
Beginner exercises
No matter your level, if you are a beginner in calisthenics, you need to master these fundamental movement patterns.
Even if you can do many repetitions, it is still worth practicing them because they teach proper scapular mechanics and body alignment.
Without these skills, it is like trying to learn calculus without understanding algebra. It will be much harder.
The main patterns are:
Push-ups - horizontal pushing strength and scapular protraction.
Dips - vertical pushing strength and scapular depression.
Pike - shoulder strength and scapular elevation.
Inverted rows - horizontal pulling strength and scapular retraction.
Pull-ups - vertical pulling strength.
L-sit - compression and core strength.
Squats
- lower body strength and mobility.Hinge
- hip hinge movements such as deadlifts, Romanian deadlifts, hip thrusts, or glute bridges.Each of these has multiple progressions and variations. You do not need to perform these exact exercises, but you should cover each pattern in your program.
How to progress?
The biggest mistake in calisthenics is repeating the same workout every session. If nothing changes, you will not make
progress.
No matter what, in each session you should try to increase at least one of the following:
Rep count
- aim for 4 to 8 repetitions at around 80-90% intensity, or about 1-2 reps short of failure.
Once you reach 8 reps, increase the difficulty.Hold time
- for isometric exercises, aim for 10 to 30 seconds.Resistance
- add weight or use elastic bands to increase difficulty.Exercise difficulty
- adjust leverage, elevate feet, or change hand positioning depending on the movement.Exercise itself
- eventually switch to a harder variation when the current one is no longer challenging.Progressive overload is what drives improvement, so something must always move forward.
Micro progressions
This is probably the most important thing you need to understand.
Don't chase rep count, master the technique instead.
I cannot emphasise this enough. Poor push-up form will not build strength for movements like the planche.
If you lack scapular protraction or core engagement, progress will be very limited.
Before increasing reps, you can make any exercise harder by improving technique. This includes:
slowing down tempo
increasing range of motion
focusing on full-body tension
fixing breathing
Small improvements in execution often make a bigger difference than simply doing more repetitions.
How to warm-up?
A warm-up prepares your body for training and helps you move more efficiently from the start.
A common mistake is overcomplicating it, doing random exercises, or turning it into a full workout.
Keep it simple, around 5-10 minutes, and focused on the joints and movement
patterns you are about to use. It should not be too hard or too long, just enough to prepare your body.
Playlist 2: Equipment
Technically, you do not need any equipment for calisthenics. However, having proper equipment can make a significant
difference.
Pull-up equipment options
Pull-ups are a foundational exercise in calisthenics, so it is important to have a way to perform them.
There are many options available, from simple pull-up bars to full stations.
This video explains the main pros and cons of each option.
Low-bar options
Low bars, sometimes called parallel bars, or more commonly known as parallettes, are great equipment to have.
They allow you to train without putting excessive strain on your wrists,
and open up a wide range of exercises like push-ups, L-sits, handstands, and planche work.
You can still train most of these movements on the floor, but parallettes make them more comfortable and often more effective.
Playlist 3: Wrists & Forearms
Due to the nature of sport, you will 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 guarantee that if you do not take proper care of them, you will run into wrist issues at some point.
You don't have to include all of these at once.
At the beginner stage, 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
Incorporate these four exercises as part of warm-up.
It does not matter if you are doing handstands or pull-ups, warming up your wrists is always a good idea.
Please note that there is one exercise missing in this video, which is
finger planks
.
I strongly suggest adding it as well.
Forearm workout
Wrist mobility drills are useful, especially at the beginning. However, 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?"
That is a 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 way to prevent this is to manage your training load and strengthen your forearms.
Although forearm training is optional, I personally train them twice per week, performing two sets of 6-12 reps each.
I strongly suggest incorporating some form of this into your program.
Straight-arm workout
Just because you have big biceps does not mean you have strong arms, at least not for calisthenics.
In the fitness community, there is often a fear of locking the elbows and applying a load in that position.
Because of this, many people never develop straight-arm strength.
In calisthenics, straight-arm strength is crucial. That is why strengthening and conditioning drills like this are
important.
This is not a must-do, but like forearm training, it is worth including.
Since doing too many workouts is not practical, you can combine straight-arm work with forearm training.
You can also reduce the number of exercises.
Playlist 4: Shoulders
Shoulders are one of the most commonly injured areas in calisthenics due to the high demands of overhead work and joint stress,
so it is crucial to properly 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 tend to occur.
However, if you have very limited range of motion, make sure to include some stretches as well.
If you are just starting out or have pain or other shoulder issues, do this workout
3
times per week.Otherwise, you can do it once per week or every two weeks.
Playlist 5: Neck
"Neck? Seriously? For calisthenics?"
It may sound strange, but there is a good explanation.
First, like any other body part, the neck can be trained and even used in calisthenics.
Exercises like neck hangs are an example.
But more importantly, neck strength plays a role in posture.
Weak neck muscles can contribute to slouching, which is linked to a stiff thoracic spine and poor scapular control.
All of this makes calisthenics movements harder and less efficient.
Neck workout
As someone who has 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 as well?"
If you have neck pain, poor posture, or issues like sleep apnea,
I recommend doing these exercises three times per week.
Perform two sets of 4-8 reps for a couple of months,
or until you start seeing improvement.
Once the issue is resolved, you can switch to maintenance and do them once per week.
If you have never had any issues with your neck or posture, you can skip this.
Neck training works best when combined with upper back strengthening, scapular control, and thoracic mobility.
If you follow the rest of the program, these elements are already included in other exercises.
Playlist 6: Mobility
Calisthenics is not like yoga, where being flexible is a strict requirement.
However, there are some skills that require enough flexibility to perform.
For example, the pistol squat requires enough dorsiflexion in your ankles.
Additionally, mobility helps reduce the risk of injury.
So, no matter what your program is, you should include some mobility drills.
Full body mobility workout
For those who are just starting and have no idea where to begin, I created this full-body flexibility workout.
Basically, I go through each joint, consider all possible movements for that joint, and select the best exercises to
increase the range of motion.
I recommend doing this workout in the morning 2-4 times a week, it takes around 30 min to complete.
Please note that this is mainly for flexibility. You also have to strengthen your new range of motion.
Strengthening exercises are included in other parts of the program.
Playlist 7: Core
When people hear
"core"
, they immediately think of abs.
While the abs are part of the core, and although they have multiple functions, their main one is spinal flexion.The core is much more than that. It plays a crucial role not only during exercise but also in lower back rehabilitation.
That is why I spend a considerable amount of time in this program focusing on the core.
What are anti-movements?
The core's main function is stabilisation, in other words, resisting movement. That is why these are often referred to
as anti-movements.
In calisthenics, exercises like the plank, hollow body hold, planche, and front lever are considered anti-movement,
primarily anti-extension.
So, you do not have to perform every exercise mentioned in the video.
Instead, go through each exercise in your program and ask yourself:
"Is this an anti-movement? Does it work my core?"
If the answer is yes, then that aspect is covered.However, in some cases, you may find that this is not the case. For example, anti-lateral flexion.
If you do not have something like the human flag in your workout,
then ideally you should include exercises such as side planks or lateral back extensions to cover that component of the
core.
Anterior chain core workout
When I started, I didn't really include any core exercises. It was mainly push-ups, pull-ups,
and similar movements. But little by little, I started including planks and leg raises as part of the warm-up.
However, with more and 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 nevertheless, I did build a very strong
core.
If you are doing a full body workout 3 times a week, you can include core work as part of your warm-up,
keep it as a separate workout, or add one or two core exercises into each session.
If you are just
PPL
split then have one day dedicated to core.
So instead of doing PPL (Push - Pull - Legs)
split, you can use PPL + Core
split.
Alternatively, combine legs and core workouts into one day.If you are intermediate and already training for skills like the planche or front lever,
then the majority of your core training is already included as part of your skill work.
Posterior chain core workout
In general, the posterior chain is often neglected in many training programs.
Exercises like planks, leg raises, and push-ups all involve core muscles in the anterior chain.
However, to have a healthy and balanced body, you need to make sure your posterior chain is strong as well.
This is even more important if you have lower back issues.
One of the best ways to address this is to include the back bridge as a goal in your program.
That is because, to perform a proper bridge, you will need to develop your posterior chain significantly.
This way, you are not doing exercises just for the sake of doing them, but working toward a specific goal, which is much
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.
However, just because it worked for me does not mean it will work for you. The lower back is a complex subject, with
different stages and conditions.
That said, no matter where you are on your journey, I believe this workout can help.
It might not fix everything, but it should not make things worse, as long as you manage the load appropriately.
Only perform the exercises if your pain level is at most 2/10. In other words, mild discomfort is acceptable, but pain is not.
For those who do not have lower back pain, you can still do this workout to strengthen it.
Glute bridge technique
A lot of people do not know how to do glute bridges properly.
However, just like with planks, if you perform them with the correct technique,
they can build strong glutes. You might ask,
"Why would I need strong glutes for calisthenics?"
There are two main reasons:
First,
body alignment
. In advanced exercises like the front lever, planche, or dragon flag,
you need to contract your glutes to keep your body rigid. Otherwise, your legs will sag, so strong glutes directly
contribute to better performance.Second,
lower back health
. Weak glutes are often a contributing factor to lower back pain, so strengthening them
can help reduce that risk.Because of these two reasons, I believe every program should include glute-focused exercises.
It does not have to be bridges, it can also be hip thrusts or glute-focused squats, or similar.
Playlist 8: Legs
Leg training is necessary if you are a beginner. That is because at this stage your primary focus is to build a
foundation upon which you can add skills. Consider this analogy:
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.
However, once you move to the intermediate or advanced stage, you can pay less attention to legs unless you are working
on skills like dragon squats or other leg-focused movements.
Lower body workout
This is a good example of a leg day workout, as it covers all major muscle groups.
You do not have to perform the exact same exercises, but you should not remove any exercise without finding
an appropriate replacement.
For example, you can do deadlifts instead of RDLs, or barbell squats instead of pistol squats.
However, you should not remove exercises like Nordic curls without replacing them with something that targets the same
function.
Do this workout once or twice per week if you are following a PPL split.
If you are doing a full body split, then keep squats and RDL.
Knee jump progression
Do NOT do knee jumps!
Unless you are specifically focusing on plyometric training, knee jumps provide little value and mainly carry risk.
There are also better alternatives, such as box jumps.
This video is included only for those who want to learn the movement to show off.
Playlist 9: Cardio
I understand that most people who get into calisthenics have a secondary or even a primary goal of losing weight.
There is nothing wrong with that. However, you need to understand that learning skills and losing weight are two
different goals.
You can definitely use calisthenics to lose weight, but you have to be aware that a calorie deficit is the main driver
of weight loss.
For example, I have been doing calisthenics for a year and have not lost weight at all.
However, cardio is not just about weight loss. Improving your endurance can also support your overall calisthenics
training.
So, I strongly suggest including some form of cardio in your program.
Core circuit
Here is an example of a Tabata-style workout.
It includes six plank variations performed for 30 seconds, with 30 seconds of rest between each. It takes 3 minutes to
complete.
You can do it for three rounds a couple of times a week.
It does not have to be this exact workout. You can change the exercises or even do something simple like jogging.
Nevertheless, some form of cardio is worth including in the program.
The best volume for cardio is 2 max 3 times per week.
Plyometric circuit
This is another example of a plyometric circuit workout.
However, plyometrics place a lot of stress on the joints, so I do not recommend doing this workout often.
Maybe once a week, or you can choose safer alternatives instead.
Playlist 10: Planks
I cannot even count how many times in the calisthenics community I have heard that planks are a waste of time.
However, if performed correctly, they can be one of the best exercises to build a strong core.
If the universe starts with the Big Bang, then calisthenics starts with a plank.
Plank variations
There are many plank variations. However, most of them can be categorised into three groups:
Anterior chain
- this includes standard planks and their variations such as one arm, extended, and superman planks.Lateral chain
this includes side planks and Copenhagen planks, which target the obliques and inner thighs.Posterior chain
this includes reverse planks and their variations, which target the glutes, hamstrings, and shoulder extension.Make sure to include at least one plank from each category in your program.
Plank technique
When I started, my core training only included planks.
Partly due to a lack of knowledge, partly due to my weight, and also because of lower back pain, I could not do
exercises like leg raises.
So the plank was the only exercise I did. However, after a couple of weeks, it became easy. Then I started adding
resistance with elastic bands.
Once I reached a 30s hold, I kept increasing it further.
Eventually, I reached a point where my core, at least in terms of anti-extension, became quite strong.
When I tried ab rollouts and dragon flags for the first time, I was able to do them.
Because of this experience, I believe that you can build a very strong core using simple planks with added resistance.
So do not underestimate this exercise!
Side plank technique
I never really paid proper attention to side planks.
I thought to myself,
"Why do them? Normal planks should be enough."
Oh boy, I was wrong.What happened was that while attempting the human flag,
I heard a popping sound somewhere around my obliques.
If you have ever strained something in that area, you will know it is not a fun experience, especially when you sneeze
😂.
In any case, it was a lesson to strengthen the lateral side.
A normal plank is different from a side plank. They work very different muscles.
Playlist 11: Inverted rows
Inverted rows and their progressions are one of the first beginner exercises for developing pulling strength. With rows, we have two main goals:
Build horizontal pulling strength.
Build strong scapular retraction.
This helps build the foundation for advanced skills like the front lever.
"Can I skip rows if I am already doing pull-ups?"
The answer is
"No, pull-ups do not fully replace rows."
Vertical and horizontal pulling are two different movement patterns.
They can partially compensate for each other, but they are not interchangeable.Intermediate inverted rows workout
There are a couple of ways you can incorporate inverted rows into your program:
you can either do them together with pull-ups. In that case choose 2-4 variations from this workout.
or you can do them separately, one day rows, another day pull-ups.
if you are doing a full body workout, then choose one row exercise, preferably bar or rings variation.
This is an old workout example, don't 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 perform scapular retractions.
They are a great progression to build strength and learn how to properly retract your scapula.
Even if you can do rows easily, I still recommend including this exercise in your program, at least at the beginning.
Playlist 12: Pull-ups
Another critical exercise for building pulling strength is pull-ups.
Even if you cannot do a single pull-up yet, you should still include its progressions, such as assisted pull-ups or negatives, in your program.
And
"No, lat pull-downs"
are not a replacement for it.
I would not even consider them a proper progression, as there are better alternatives.So, do not skip pull-ups.
First pull-up progression
This is an example of a pull-up workout if you cannot do a single rep yet.
Due to the variety of exercises, it is more suitable for a PPL split.
For a full body split, I would recommend doing assisted pull-ups.
Out of all pull-up progressions, they are the most effective for mimicking the movement.
Intermediate pull-up workout
This is another example of a pull-up workout.
The interesting thing about it is that even though I can already do 3 pull-ups,
I still include exercises like scapular pull-ups or even hangs with resistance.
The same principle applies to all exercises.
Just because you have unlocked a new skill does not mean you should stop doing its progressions.
Easier progressions are incredibly useful for continuing to develop strength in your grip, core, and other areas.
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. That is because they teach you how to properly depress your scapula and engage your lats.
Once you learn the pattern, you can choose to skip them.
Hangs technique
There is a common misunderstanding in the fitness community about how to perform pull-ups:
"Should you depress your scapula before pulling or not?"
Some say you should, while others disagree.
The main 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 that this is the worst position to start your pull-ups from, as neither your scapulae nor your lats are active.Active hang
- this is when 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
- this is when you go beyond the active hang and fully depress, and slightly retract, your scapulae.
If you start your pull-up from this position, 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 actively force maximal depression.
One-arm dead hang progression
This is the next progression for the dead hang exercise.
However, be careful with this, as it places a lot of stress on your forearm tendons. If the load is not managed properly, you can develop tendinitis.
Do this only if you have already conditioned your forearms properly, ideally after at least 6 months of doing regular pull-ups without any issues.
Playlist 13: 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 some 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 many reps.
If you are thinking like I did, then
"STOP!"
. It is a mistake.In fact, push-ups, if done properly, can be harder than the bench press.
That's because they are a full body movement, while the bench press mainly targets the upper body.
Do not underestimate the power of push-ups.
Push-up selection
If you are doing a full body split, do not overthink it. Perform standard push-ups.
You may need to add some resistance or elevate your feet if the regular variation becomes too easy.
However, if you are following a PPL split, you can add more variety to your push-up selection.
The main thing to be aware of is explosive push-ups.
They place significantly more stress on your joints than other variations, so I would leave them as a last option.
Beginner push-up workout
And if you cannot do a single push-up yet, here is an example of a workout to help you unlock it.
As always, you do not have to perform all the exercises.
If I had to choose, I would go with three exercises:
knee push-ups
, push-up negatives
, and planks
.These three are more than enough to build the strength needed for a single push-up.
First push-up progressions
Another video showing all push-up progressions to help you unlock your first push-up.
Intermediate push-up workout
If you can already do many push-ups and want to make them harder, here is an example of a workout to help you progress further.
Some exercises might be too advanced, so feel free to use easier variations instead.
Knee push-up technique
As I mentioned earlier, technique is everything. No matter which exercise you do, always strive for the best technique possible.
But do not make the mistake of trying to apply everything at once. Technique is a skill, and you improve the more you practice it.
Pick a few key points from the video, apply them, and learn them well. Once they become automatic, add more points, and continue building from there.
Eventually, 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 a single variation, you can apply the same technique to other variations.
Whether you are doing beginner-level knee push-ups or advanced variations like the superman push-up, the technique is almost the same.
Push-up hand position
Hands, and to some degree feet, are crucial body parts in calisthenics.
That is because they are the main contact points with the environment.
They are also the first surfaces where force enters or leaves the body.
Because of that, how you place your fingers, how you align your wrists with your shoulders, and similar details are crucial.
If done correctly, you will make exercises more efficient.
If done incorrectly, you will add unnecessary stress to your joints, which can eventually lead to injuries.
Push-up feet position
You have 4 contact points with the ground while doing push-ups: 2 hands and 2 feet.
Therefore, your feet are just as important as your hands.
Be aware that some push-up variations, such as Russian push-ups, require your feet to be in plantarflexion.
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 perform dips for more than a year, mainly due to elbow pain.
So the only pushing exercise I focused on was push-ups.
Once I started doing dips, I was able to do 20 in a row. This shows that you can build enough pushing strength with just push-ups.
The method I used 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.
The same method can also be used for planks.
Tempo for push-up
This video goes into detail about the tempo of push-ups.
You need to understand that different tempos affect the attributes you are training.
For optimal strength gains, you want your reps to be slow and controlled.
Range of motion for push-up
There is no bad range of motion. Even partial reps have their place in calisthenics.
You have to make sure you use an appropriate range for your goal.
Wide & narrow push-up
Narrow and wide push-ups can be your first progressions once you can do at least 8 standard push-ups.
They are the first progressions for unlocking archer and diamond push-ups.
Diamond push-up progression
If you reduce the distance between your hands so much that they start touching each other, you will end up with diamond push-ups.
They will definitely feel harder than regular push-ups due to the increased demands on the triceps.
They are a great progression toward more advanced push-up variations such as sphinx or Russian push-ups.
Be aware that diamond push-ups place a lot of pressure on the wrists and elbow joints,
so make sure you have properly conditioned them before doing them consistently.
One-arm push-up progression
There are many ways to work toward a one-arm push-up. For example, you can use variations like knee one-arm push-ups.
But my favorite method is to gradually reduce the assistance of the supporting arm by extending it further away and eventually lifting it.
This method better mimics the mechanics of a one-arm push-up.
One-arm push-up teqhnique
Most people do not realise that the one-arm push-up has many progression levels.
Moreover, the difficulty difference between the easiest variation and the strictest version is significant.
Often, people try the hardest version first, fail, and then give up.
If you can do around 20 regular push-ups, you can likely perform at least one of the easier one-arm push-up variations.
Rings on the floor push-up progression
This is probably the most controversial push-up variation, mainly because it looks dangerous.
However, that is often because people start with the hardest variation first, and I am guilty of that as well.
Remember that in calisthenics, no matter which skill you are aiming for,
there is always an easier variation of that skill. You just have to find it.
Playlist 14: Dips
Dips are a crucial skill in calisthenics. That is because they not only build vertical pushing strength but also develop strength in scapular depression.
Which, in my opinion, is even more important. That is because all types of 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 applies to 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, the starting position is
DHS (Dip Support Hold)
.In all cases, the idea is the same. You need to master your starting position
before performing the movement, otherwise your technique will not be effective.
Playlist 15: Pike
A pike is not technically an exercise on its own, but rather a movement pattern, similar to hinge, pull, or push.
It represents the idea of keeping the body in a pike position while performing a movement.
Contrary to popular belief, the pike is very different from a standard push-up.
That is because push-ups primarily build strength in scapular protraction, while pike variations develop strength in scapular elevation.
These are very different movement patterns.
For this reason, pike exercises should be considered part of handstand progression rather than push-up training.
Scapular elevations technique
When your body is in an inverted position like a handstand, you need to elevate your scapulae.
Otherwise, your shoulders will sag, and it will be challenging to maintain that position.
This is where scapular elevations come in. They are the first progression for building shoulder and scapular strength for handstand.
In addition, they are relatively easy compared to pike push-ups and can be included in a beginner program.
Pike push-up technique
Most people underestimate pike push-ups, including me. I always thought of them as a push-up progression, probably due to the unfortunate name 😂.
Because of this misunderstanding, my first pike push-ups had very poor technique.
The primary goal of pike push-ups is to build shoulder strength so that you can progress to handstand push-ups.
However, it is very easy to perform them incorrectly, so be careful not to make the same mistake I did.
Playlist 16: L-sit
Up to this point, all the beginner exercises we discussed were mainly strength-focused.
This means that if you have enough strength, you will be able to perform them, whether it is a push-up, pull-up, dip, and so on.
However, the L-sit is the first bodyweight exercise where strength might not be the only limiting factor.
You also need sufficient mobility in your hamstrings, as well as hip flexor strength.
Because of this, it is the first skill where you will likely need to include some mobility drills to unlock it.
Like pull-ups or dips, the L-sit is a fundamental exercise in calisthenics, so it should not be skipped.
Beginner L-sit workout
This was the workout that helped me unlock the L-sit.
To be fair, when it comes to the L-sit, most people lack sufficient compression strength.
In my case, due to my unique build, the limiting factor was scapular depression. Holding 300 lb with straight arms is not an easy task.
Playlist 17: Handstand
Alright, now we move from beginner exercises to intermediate, and the first exercise on the list is the handstand.
This is one of the main reasons people get into calisthenics.
Pull-ups and push-ups are great exercises, but they are not something that typically impresses others.
A handstand, on the other hand, is much more impressive.
That is because a handstand requires more balance and control than pure strength, and that takes more effort and practice to master.
Introduction to handstand
Before you start training, you need to understand that the handstand is a complex skill.
It is a combination of strength, coordination, balance, control, and mobility.
If any of these are lacking, you will have trouble learning it.
Well, this is not entirely true, because in theory, if you have enough strength, you can compensate for a lack of mobility.
Yes, I am talking about the banana handstand.
And that is totally fine, but as I mentioned earlier, the goal in calisthenics is to master skills, so
you should always aim to improve it.
Handstand strength workout
The biggest mistake beginners make when learning the handstand is jumping straight into balance training without developing sufficient strength.
It is hard to balance a handstand when your shoulders sag or you have wrist pain or other issues.
So first, make sure you can hold at least a 1-minute wall handstand with proper shoulder and scapula mechanics before starting balance training.
In practice, 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 develop enough strength and mobility for the handstand, you can start balance drills.
The problem is that balance training is still quite niche in the fitness world.
There is a huge amount of information on how to build bigger muscles,
and some information about strength training in the powerlifting community,
but much less on how to improve balance and coordination.
So, as long as you approach balance training like any other type of training, you will be fine.
Although it is not strictly necessary, I strongly suggest that once you start training handstand balance,
you transition from beginner to intermediate. This 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.
This is one of the reasons I, at 300 lb, can hold a handstand.
When it comes to alignment, the two main joints to consider are the hips and shoulders.
Handstand hip alignment
I, like most people, 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 complete waste of time.
I have no doubt that with proper training, 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 is another exercise that truly establishes your place in the calisthenics community.
That is because it is even more challenging than the handstand.
Now you need not only balance, but also significant shoulder strength to lift your entire body weight.
Although it is not strictly necessary to have a strong handstand before
starting handstand push-up training, being able to hold a handstand for 5-10 seconds will make the process much easier.
Playlist 18: Dragon flag
The dragon flag is an anti-extension exercise, similar to a plank. In fact, you can think of it as a more advanced plank progression.
It not only builds strength in your core but also teaches you how to align and control your body when your feet do not touch 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 about them yet.
However, you can use this video to understand the different variations.
FAQ
Before you start, go through these FAQs. They are important.
What is mandatory?
Initially, the most important thing is to cover all movement patterns.
Beginners are more susceptible to developing muscle imbalances, so training push, pull, legs, and core ensures a balanced foundation.
Another key priority is addressing any existing issues such as 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.
Remember that maintaining a healthy body is the first and most important goal. No skill or strength goal should compromise that.
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 likely 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 placed on your body.
If you ignore recovery and keep pushing, you increase the risk of overuse injuries, especially in tendons and connective tissue.
If something feels off, do not train, even if it means breaking your schedule. This is one of the most important rules to follow.
When to progress?
Progress when you can perform your current exercise with good control and technique.
A common guideline is reaching around 8 clean repetitions or 30 seconds for holds.
If your technique is not stable, stay at the same level and continue refining it.
Do not chase reps. Chase technique.
What if I feel pain?
First, give it 3-5 days for inflammation to settle. During this time, avoid stressing the area and allow your body to recover.
After that, start assessing the situation.
If you do not feel pain during normal movements, you can return to training with reduced intensity and volume.
Gradually rebuild your capacity instead of jumping back to your previous level.
If you feel pain during normal movements, such as lifting your arm or basic daily actions, it means the load exceeded your current capacity.
In this case, stop the movement that caused the issue and focus on rebuilding capacity step by step.
This may 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 process can take anywhere from a few weeks to several months, depending on severity.
Once your capacity improves, you can gradually reintroduce the movement that caused the issue.
The two biggest mistakes you can make are:
Ignoring the pain and continuing to train as usual. This will almost always make the problem worse.
Completely stopping all training for too long.
Rest is important at first, but after a few days you should return to training using pain-free variations while addressing the root cause.
Can I skip exercises?
You can skip specific exercises, but you should not skip movement patterns.
If you remove an exercise, replace it with another that trains the same function to maintain balance.
Why more push-ups than dips?
While creating this course, I followed a rule that I would only teach movements I had mastered myself.
Because of this, there is a noticeable discrepancy in how much information is available on push-ups compared to dips, for example.