Upper Body
Lower Body
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Pull
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Warmup
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185 exercises found
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Negative dips focus on the lowering phase of the dip, helping to build strength and control. Begin by positioning yourself at the top of a dip position with your arms fully extended and your shoulders above the bars. Slowly lower yourself by bending the elbows and allowing your body to descend steadily. Focus on keeping your elbows close to your body to engage the triceps effectively. Once you reach the lowest point, return to the start position, or carefully dismount if you need assistance.
Dynamic
Intermediate
A transition from a crowstand to a handstand, requiring shoulder, arm, and core strength.
Dynamic
Intermediate
The handstand to planche eccentric is a high-level transition that builds extreme shoulder strength. Start in a stable handstand. Gradually shift your weight forward by leaning your shoulders past your wrists while simultaneously lowering your legs. The key is to keep your arms completely locked out and your elbows straight. Maintain a hollow body or straight line position with your core fully engaged. Control the descent as slowly as possible until you reach a horizontal planche position. Ensure your scapulae remain protracted (pushed apart) throughout the movement.
Dynamic
Advanced
Skill
Stand facing to the wall and kick up into a handstand, positioning your hands about one hand’s length away from the wall. Keep your body straight, with your heels touching the wall and your shoulders elevated towards your ears. Engage your core and hold this isometric position to condition your wrists and stabilize your upper body, aiding in the development of pressing to a handstand.
Isometric
Intermediate
Headstand Legraises is an advanced exercise that combines balance, strength, and control. Begin by positioning yourself in a headstand, ensuring your head and hands form a stable tripod base. Engage your core and glutes to maintain balance. From this position, slowly lower your legs towards the ground, keeping them straight and controlled. Once your legs are parallel to the ground, raise them back to the starting position. Focus on maintaining a steady breathing pattern and keeping your body aligned throughout the movement.
Dynamic
Intermediate
The Tucked Wall Handstand is an exercise that builds shoulder strength and balance. Begin by positioning yourself in a wall-supported handstand, ensuring your hands are shoulder-width apart. From here, tuck your knees towards your chest, creating a compact, balanced position. Focus on keeping your core engaged and your back straight. Hold the position for as long as you can maintain good form. This exercise helps prepare for freestanding handstands and improves upper body stability.
Isometric
Intermediate
Skill
Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
Dynamic
Intermediate
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Dynamic
Beginner
The Bird Dog exercise is a core strengthening move that also engages the lower back and glutes. Begin on all fours with your hands directly under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping both parallel to the floor. Hold for a moment, then return to the starting position and switch sides. Maintain a neutral spine throughout the movement, engaging your core to prevent any arching or sagging of the back.
Dynamic
Beginner
The Pull Over exercise involves performing a row on a bar and pulling yourself over it to achieve a support position. Begin by hanging from a bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your chest towards the bar, using your back and arm muscles. As you reach the bar, transition by tucking your knees and rotating your hips over the bar, aiming to get your torso above it. Finish in a support position with your arms straight and body balanced over the bar. This exercise requires strength and coordination, focusing on a smooth and controlled movement throughout.
Dynamic
Advanced
A bodyweight exercise that targets the shoulders and triceps, simulating an overhead pressing motion.
Dynamic
Intermediate
The Elbow Lever is a static balance move where the body is held horizontal to the ground, supported by the elbows tucked into the midsection.
- Setup: Place your hands on the floor with fingers pointing backward or slightly outward.
- Placement: Lean forward and tuck your elbows firmly into your lower abdomen or hip bones.
- Transition: Shift your weight forward onto your arms while simultaneously lifting your legs off the ground.
- Hold: Engage your core and back muscles to keep your body in a straight, horizontal line parallel to the floor. Keep your head up and look forward.
Isometric
Intermediate
Skill
Start in a pushup position with your hands on the rings, palms facing each other. Lower your body by slowly spreading your arms out to the sides in a wide arc. Keep a slight bend in your elbows to protect the joints and ensure your core remains tight, maintaining a straight line from head to heels. Once you reach a deep stretch in your chest, squeeze your pectoral muscles to bring the rings back to the starting position under your chest. Control the movement throughout to stabilize the rings and avoid letting them drift too far.
Dynamic
Intermediate
Begin on all fours on the floor, ensuring your hands are directly under your shoulders and knees under your hips. Keep your arms straight and engage your core. Without bending your elbows, squeeze your shoulder blades together, lifting your chest slightly, then release to return to the starting position. This movement focuses on the scapular muscles, enhancing shoulder stability and posture.
Dynamic
Beginner
Lay on your side with your knees bent at approximately 90 degrees. Place a foam roller between your knees. Keeping your knees squeezed together against the roller, rotate the lower part of your top leg (the foot) toward the ceiling. Focus on the rotation occurring within the hip socket. Hold the end range for a second and then slowly return to the starting position.
Dynamic
Beginner
- Attach a resistance band to a stable object at about chest or shoulder height.
- Stand holding the band with your elbow bent 90° and raised to shoulder-height, forming a 'L' shape with your arm.
- Keeping your shoulder and elbow level, slowly rotate your forearm upward until your hand is in line with your head.
- Slowly return to the starting position and repeat.
- Ensure your elbow stays in line with your shoulder throughout the movement and avoid shrugging.
Dynamic
Beginner
The Straddle Front Lever Row is an advanced pulling exercise that combines isometric hold strength with dynamic rowing power. Begin by hanging from a bar or rings. Pull yourself into a straddle front lever position, where your body is parallel to the ground with legs spread wide in a 'V' shape. Keep your core tight, glutes engaged, and back flat. From this horizontal position, perform a rowing motion by pulling your body up towards the bar or rings until they touch your mid-to-lower chest. Maintain the horizontal alignment of your torso and hips throughout the entire movement. Lower yourself back to the starting straddle front lever position with control. Focus on full scapular retraction at the top and maintain a straight line from head to pelvis.
Dynamic
Advanced
Skill
The Dead Bug is a core exercise that helps improve stability and strength in the abdominal muscles. To perform this exercise, lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat on the opposite side. Maintain a controlled movement throughout the exercise to engage the core effectively.
Dynamic
Beginner
Lie on your side with a dumbbell in the hand of the 'free' arm. Keep your elbow close to your body and raise the dumbbell by externally rotating your shoulder without lifting the arm away from your side. This exercise targets the rotator cuff muscles, particularly the infraspinatus and teres minor, to enhance shoulder stability.
Dynamic
Beginner
Start in a tucked position on the parallettes or floor. Lean forward, placing your shoulders on the bars (or ground) while keeping your elbows tucked. Slowly lift your hips over your shoulders and extend your legs vertically. Maintain a tight core and engage your glutes to keep the body in a straight line. Focus on balance and controlled breathing.
Isometric
Intermediate
Skill