Calisthenics Skills Summary

Introduction

• Calisthenics skills may seem hard, but they are doable.
• Today’s focus: impressive yet easy-to-learn skills.
• Learning experience shared: personal story of practice in the backyard.

Skill Overview

Frog Stand

• Purpose: Builds balance and core strength.
• Steps:
  1. Start in a squat position, feet close together.
  2. Place hands shoulder-width apart on the ground.
  3. Elbows inside knees, lean forward.
  4. Lift feet off the ground; find balance.

Tiger Bend Push Up

• Purpose: Strengthens upper body.
• Steps:
  1. Begin in regular push-up position.
  2. Lower chest to the ground.
  3. Move elbows to the floor, slide back with legs.
  4. Use momentum to return to push-up position and push up.

L-Sit

• Purpose: Builds core strength and six-pack abs.
• Steps:
  1. Stand between two chairs, hands by hips.
  2. Press down to lift body, forming an L-shape.
  3. Begin with one leg or in a tuck position if needed.

Outdoor Skills

Headstand

• Purpose: Full body control.
• Steps:
  1. Kneel, hands on the ground, head in front.
  2. Lift hips, walk forward.
  3. Begin in a tuck position, extend legs.

Pistol Squat

• Purpose: Enhances leg strength, balance, and mobility.
• Steps:
  1. Stand on one leg, extend the other.
  2. Slowly lower into a squat as if sitting back in a chair.
  3. Aim for lifted leg to be parallel to the ground.

Handstand

• Purpose: Builds upper body strength and balance.
• Steps:
  1. Hands shoulder-width apart, arms straight.
  2. Kick up with one leg, then the other to balance.
  3. Practice bailing out if falling over.

Skills Requiring a Pull-Up Bar

Skin the Cat

• Purpose: Improves shoulder mobility and body control.
• Steps:
  1. Hang from a bar, arms extended.
  2. Pull knees to chest, rotate body under the bar.
  3. Straighten legs upon completion of the rotation.

Pull-Over

• Purpose: Works complete upper body, facilitates muscle ups.
• Steps:
  1. Hang from the bar with an overhand grip.
  2. Use momentum to lift legs and upper body horizontally.

Needle

• Purpose: Showcases flexibility and control.
• Steps:
  1. Hang from the bar, pull knees up into 'skin the cat' position.
  2. Extend legs while pulling upwards, rotating over the bar.

Advanced Skills

Pole Flag

• Purpose: Showcases strength and balance.
• Steps:
  1. Grip a vertical pole, extend one arm back.
  2. Lean back and extend legs forward.

Clutch Flag

• Purpose: Advanced strength move.
• Steps:
  1. Grip the pole with both hands, one over the other.
  2. Lean forward, lifting legs to a tucked position.

Bent Arm Handstand on Parallel Bars

• Purpose: Advanced upper body strength.
• Steps:
  1. Place hands on parallel bars, slightly wider than shoulders.
  2. Bend arms, lean forward until feet lift off the ground.

Elbow Lever

• Purpose: Impressive strength exercise.
• Steps:
  1. Place hands on the ground, legs tucked.
  2. Lean forward, lifting legs off the ground.

One Arm Elbow Lever

• Steps:
  1. Place one arm on the ground, extend the other for balance.
  2. Practice reaching the balancing point.

Conclusion

• Mastery of these skills requires practice.
• A complete skill guide is available for free download.
• Additional resources: calisthenics app and video for learning pull-ups.