Upper Body
Lower Body
Full Body
Push
Pull
Legs
Warmup
Supplemental
Flexibility
Rehab
185 exercises found
The provided videos are helpful resources from popular YouTube creators. Visit their channels through the video player.
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
The German Hang is an essential mobility and strength exercise for gymnastics and calisthenics.
Technique: Start by hanging from a bar or rings with a pronated grip. Pull your knees to your chest and rotate your body backward through your arms (Skin the Cat movement) until your legs point toward the floor and your arms are extended behind your back. Focus on keeping your arms completely straight and allow your shoulders to open up. Maintain a controlled position and breathe deeply to improve shoulder extension flexibility. This exercise is a key prerequisite for the Back Lever.
Isometric
Intermediate
Skill
Wall balls are a dynamic full-body exercise that combines a squat with a medicine ball throw. To perform this exercise, stand facing a wall at arm's length with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands. Begin by squatting down, keeping your chest up and your back straight. As you rise from the squat, use the momentum to throw the ball up against the wall, aiming for a target height (usually around 8-10 feet). Catch the ball as it comes back down and immediately transition into the next squat. This exercise requires coordination, timing, and power, engaging multiple muscle groups simultaneously.
Dynamic
Intermediate
A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.
Dynamic
Advanced
The Kettlebell Swing is a powerful exercise targeting multiple muscle groups, primarily focusing on the glutes and hamstrings while also engaging the core. Begin by standing with your feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips and slightly bend your knees, swings the kettlebell backward between your legs. Drive through your heels, extend your hips, and swing the kettlebell forward to shoulder height using the momentum generated from the lower body. Keep your core engaged and arms relaxed throughout. Allow the kettlebell to swing back between your legs again, and repeat the motion fluidly.
Dynamic
Intermediate
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Dynamic
Advanced
Prepare your wrists for weight-bearing exercises with a sequence of dynamic stretches.
Check out the attached Youtube Tutorials.
Dynamic
Beginner
The Goblet Squat is an excellent exercise for building lower-body strength and improving squat mechanics. Hold a dumbbell or kettlebell close to your chest with both hands, gripping it like a goblet. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest upright and your core engaged. Ensure your knees stay in line with your toes. At the bottom of the movement, your elbows should be inside your knees. Push through your heels to return to the starting position while maintaining a flat back throughout the movement.
Dynamic
Beginner
The Tucked Back Lever is an intermediate static hold that builds the foundational straight-arm strength required for the full Back Lever. Start by hanging from the bar or rings, then pull your knees to your chest and rotate backward (Skin the Cat style) until your back is parallel to the ground. Keep your arms completely straight throughout the movement. Focus on pushing the bar or rings down toward your hips to engage your lats and keep your shoulders active. Maintain a rounded upper back and keep your knees tucked tightly to your chest to reduce the leverage.
Isometric
Intermediate
Skill
The wall-assisted handstand press is an advanced strength drill designed to build the necessary power and coordination for a freestanding press to handstand. Stand facing away from a wall or with your back to it. Place your hands on the floor shoulder-width apart. Lean your weight forward into your shoulders until your hips start to lift. Use the wall to lean your back or hips against for stability as you focus on pressing through the floor, keeping your elbows locked, and slowly raising your legs into a vertical handstand position. Control the descent to maximize strength gains.
Dynamic
Intermediate
- Lie on a firm, flat surface on the side of your target arm. Place a pillow under your head to keep your spine straight.
- Hold your target arm against your side with the elbow bent at a 90-degree angle.
- Holding a light weight, slowly rotate your arm at the shoulder, raising the weight toward your stomach until it is in a vertical position.
- Slowly lower the weight back to the starting position. Do not let your body roll backward as you raise the weight.
Dynamic
Beginner
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
Dynamic
Intermediate
Sit on the floor with your legs fully extended in front of you. Place your hands on the ground between your hips and knees; the further forward you place your hands, the harder the exercise becomes. Keeping your legs straight and toes pointed, engage your core and hip flexors to lift your feet off the ground. Lower them back down with control. Ensure your back remains slightly rounded to maximize abdominal engagement and focus on pulling your quads toward your chest.
Dynamic
Beginner
Reach up and grab a pull-up bar with an overhand grip (palms facing away). Hang with your arms fully extended and your feet off the ground. Relax your shoulders and body, letting gravity stretch your spine and shoulders. Maintain a firm grip and keep your core slightly engaged to prevent excessive swinging and keep your shoulders away from your ears.
Isometric
Beginner
- Begin in a deep squat with your feet close together and hands placed firmly on the floor in front of you, shoulder-width apart.
- Spread your fingers wide and press through your palms to create a stable base.
- Lift your hips high and place your knees on the back of your triceps, as close to your armpits as possible.
- Lean forward, shifting your center of gravity over your hands. Keep your gaze forward rather than straight down to help with balance.
- Gently lift one foot off the floor, then the other, bringing your big toes to touch.
- Engage your core and push the floor away, rounding your upper back slightly. Hold for as long as possible while maintaining steady breath.
Isometric
Intermediate
Skill
The Planche Lean is an exercise that helps build strength and balance, primarily targeting the shoulders, chest, and core. To perform this exercise, start in a push-up position with your hands placed shoulder-width apart. Lean your body forward, shifting your weight onto your hands while keeping your arms straight. Your shoulders should move past your wrists, and your body should form a straight line from head to heels. Hold this position, engaging your core and maintaining balance. The further you lean, the more challenging the exercise becomes. It's important to keep your elbows locked and avoid sagging your hips.
Isometric
Intermediate
The unilateral shoulder press with dumbbells is a dynamic exercise that targets the shoulder muscles, particularly the deltoids. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward. Engage your core to maintain stability. Press the dumbbell overhead until your arm is fully extended, then slowly lower it back to the starting position. Keep your movements controlled and avoid using momentum. Repeat for the desired number of repetitions before switching to the other arm.
Dynamic
Intermediate
Ring pullups are a challenging variation of the traditional pullup, performed using gymnastic rings. This exercise not only targets the back and arms but also engages stabilizer muscles due to the instability of the rings.
To perform a ring pullup, start by gripping the rings with a neutral grip, palms facing each other. Hang with your arms fully extended and your body straight. Pull yourself up by engaging your back and arm muscles, bringing your chest towards the rings. Keep your core tight to maintain stability. Lower yourself back to the starting position with control.
Dynamic
Intermediate
Lie face down on a table or bed with your arm hanging over the side. Keeping your arm straight, slowly raise it up until it is level with your eye. Focus on squeezing your shoulder blade towards the center of your back at the top of the movement. Lower the weight back down slowly and with control. This exercise is highly effective for improving shoulder stability and targeting the posterior chain of the shoulder complex.
Dynamic
Beginner