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179 exercises found
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Start by hanging from a pull-up bar with a wide overhand grip. Pull your body up toward one hand while keeping the opposite arm straight and extending it along the bar. Focus on using the pulling arm for the majority of the effort. Your chest should reach the level of your pulling hand while your body remains rigid. Lower yourself under control and repeat on the opposite side.
Dynamic
Advanced
The Farmer's Walk is a functional strength exercise that engages the entire body. To perform it, stand upright with feet shoulder-width apart and grip a heavy object in each hand, such as dumbbells or kettlebells. Keep your back straight, chest up, and shoulders retracted. Walk forward in a steady and controlled manner, maintaining a tight core to prevent excessive swinging of the weights. Focus on short, brisk steps and a steady pace, aiming to cover a certain distance or set time duration.
Dynamic
Beginner
Start in a solid handstand position with your body fully extended. Slowly lower your knees toward your chest by flexing your hips and knees, entering a compact tuck position while maintaining shoulder stability. Once in the tuck, engage your core and shoulders to push your legs back up into a straight handstand. Focus on keeping your weight centered over your palms and avoid arching your back during the transition.
Dynamic
Advanced
Skill
Start in an inverted hang on the bar or rings. Open your legs into a wide straddle position. While keeping your arms completely straight, slowly lower your body until you reach a horizontal position, and then continue until you are hanging vertically. Maintain a flat back and an engaged core throughout the entire range of motion. Focus on pushing the bar or rings down toward your hips to engage the lats. The goal is to control the descent as slowly and evenly as possible.
Dynamic
Advanced
Start in a plank position. Walk your feet toward your hands while keeping your legs straight and your hips high in the air, forming an inverted 'V' shape. Your hands should be shoulder-width apart, pressing firmly into the ground. Focus on pushing through your shoulders to create a straight line from your wrists to your hips. Keep your head between your arms, looking back towards your feet. Engage your core and hold this position while maintaining tension throughout the upper body.
Isometric
Beginner
Jumping Jacks are a full-body exercise that involves jumping to a position with the legs spread wide and the hands touching overhead, then returning to a position with the feet together and arms at the sides. This exercise is great for warming up as it increases heart rate and engages multiple muscle groups. To perform a Jumping Jack, start by standing upright with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while simultaneously raising your arms above your head. Quickly return to the starting position and repeat.
Dynamic
Beginner
The 90 degree pushup is an advanced calisthenics move that combines a handstand and a bent-arm planche.
- Start in a stable handstand position, either on the floor or parallettes.
- Slowly lower your body while simultaneously leaning your shoulders forward. Your goal is to keep your body straight as it moves from vertical to horizontal.
- Once you reach the bottom position (the bent-arm planche where your body is parallel to the ground and elbows are at a 90-degree angle), pause briefly.
- Push back up by driving your shoulders back and extending your arms, returning to the handstand position.
- Maintain full body tension and a hollow body position throughout the entire movement.
Dynamic
Advanced
Skill
The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Isometric
Intermediate
Skill
This is an advanced drill to master the Ring Muscle Up (RMU) transition. Start at the top of a ring dip with a full lockout. Slowly lower yourself (eccentric phase) through the dip until your shoulders are close to the rings. Maintain a false grip if possible. Carefully transition through the 'catch' phase of the muscle up until you reach the top of the pull-up position. At this critical point—the deepest part of the transition—stop your descent and immediately attempt to reverse the movement by pressing your shoulders forward and up, rotating back through the transition into the dip position.
Dynamic
Advanced
Seated pullups are an excellent regression for standard pullups. Sit on the floor or a bench directly under a bar or rings. Grasp the bar with an overhand grip. Keeping your feet on the ground to assist the movement, pull your chest toward the bar by driving your elbows down and back. Focus on engaging your back muscles rather than just pulling with your arms. Control the descent back to the starting seated position.
The exercise is best performed with gymnastic rings
Dynamic
Beginner
Unilateral Hip Thrusts focus on one leg at a time, targeting the gluteus maximus and strengthening the posterior chain. To perform this exercise, begin seated on the ground with your upper back resting against a bench or elevated surface. Place one foot flat on the ground and extend the other leg straight out. Drive through the heel of the grounded foot, lifting your hips towards the ceiling while maintaining a straight extended leg. Squeeze your glutes at the top of the movement, ensuring your hips are aligned and your core is engaged. Slowly return to the starting position. Repeat for the desired number of reps before switching legs.
Dynamic
Intermediate
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Dynamic
Intermediate
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed.
Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
Isometric
Beginner
Skill
Kick up into a handstand against a wall with your back facing it. Lower yourself under control by bending your elbows until your head lightly touches the ground. Aim to form a tripod shape with your head and hands, meaning your head should be slightly in front of your hands at the bottom of the movement. Press back up to the starting position until your arms are fully extended. Maintain a tight core and glutes throughout the movement to prevent excessive arching of the lower back.
Dynamic
Intermediate
Attach a resistance band to a stable object at waist height. Stand facing the anchor point, holding the band with your elbow bent and at your side. Keeping your arm close to your body, slowly pull your elbow straight back while squeezing your shoulder blades together. Slowly return to the starting position and repeat.
Dynamic
Beginner
The Sleeper Stretch is a common exercise used to improve internal rotation of the shoulder and stretch the posterior capsule. Lie on your side on a firm surface with the shoulder you want to stretch underneath you. Bend your arm at a 90-degree angle with the elbow in line with the shoulder. Use your other hand to gently push your forearm down towards the floor. Stop when you feel a stretch in the back of your shoulder and hold for 30 seconds. Tip: Do not bend your wrist or press down on your wrist; apply pressure to the forearm instead.
Isometric
Beginner
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Dynamic
Advanced
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
Dynamic
Beginner
Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand.
1\\. Start in a handstand position (facing the wall is recommended for better alignment and safety).
2\\. Keep your arms completely locked out at the elbows throughout the entire movement.
3\\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression).
4\\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation).
5\\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Dynamic
Intermediate
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner