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  • What is a back lever?

    A back lever involves hanging upside down with the body fully extended and parallel to the ground, supported by the arms. The athlete's shoulders are internally rotated and the core, back, glutes and legs are engaged to maintain a straight body line.

    It’s often considered a milestone in calisthenics training and is a foundation for more advanced static holds. Progressions include skin-the-cat, tuck back lever, and straddle back lever.

  • What is bad form?

    Bad form refers to improper technique during an exercise, which can reduce its effectiveness. It often results from lack of strength, lack of technique knowledge, poor mobility or rushing through movements. Correcting bad form ensures the target muscles are engaged properly and helps build strength safely and efficiently.

    Examples include:
    Bad form in push ups: sagging hips, arching the lower back and a small range of motion.
    Bad form in pull ups: kipping or swinging, whole body not engaged and a small range of motion.
    Bad form in dips: lack of control, not going deep enough and flared elbows.
    Bad form in a handstand: arched lower back, rounded shoulders and lack of control.
    Bad form in a front lever: bent hips or knees, rounded shoulders and swinging in to position.

  • What is a bar muscle up?

    A bar muscle up is a dynamic movement that involves pulling up explosively on a bar and transitioning over it into a dip position before pressing out to full lockout.

    A bar muscle up is usually referred to as just a ‘muscle up’ and it being on a bar is considered standard in calisthenics.

  • What is a bent arm handstand?

    The bent arm handstand is a calisthenics skill where the arms remain bent at the elbows while holding an inverted position, requiring significant strength and control. Unlike the traditional straight arm handstand, this variation heavily engages the shoulders, triceps and chest. It is a foundational exercise for developing the strength and balance needed for handstand push ups.

    The bent arm handstand can be performed on the floor, parallettes, dip bars or a straight bar.

  • What is a bent arm planche?

    The bent arm planche is a static calisthenics hold where the body is parallel to the ground, supported by bent arms at the elbows. Unlike the elbow lever, which relies on resting the torso on the elbows, the bent arm planche requires active strength in the shoulders, chest and triceps to hold the body off the ground.

    Typically performed on the floor or parallettes, this move is a progression toward the straight arm planche and planche push ups, as it helps build pressing strength and control. It requires a strong core, shoulder stability and significant pushing power, making it a challenging skill.

  • What is bent arm strength?

    Bent arm strength refers to the ability to generate force while the arms are bent, as opposed to straight-arm strength.

    Bent arm strength is crucial for exercises such as pull ups, dips and muscle ups, where the elbows are flexed under load.

  • What are bodyweight reps?

    Bodyweight reps refer to repetitions of exercises performed using only the athlete’s body weight as resistance, without additional weights or equipment. In calisthenics, the term is often used in contexts where both bodyweight and weighted variations of an exercise are being trained. For example, a "pull up" typically implies the bodyweight version, but when weighted pull ups are part of a training routine, the term "bodyweight pull ups" is often used to clarify that no added weights are involved.

  • What is bodyweight training?

    Bodyweight training is a method of strength training that utilises an individual’s own body weight as resistance instead of external weights, like dumbbells or barbells.

    Bodyweight training is highly adaptable, making it suitable for beginners and elite athletes alike.

    The phrase means the same as ‘calisthenics’ and are often used interchangeably.

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  • What is calisthenics?

    Calisthenics refers to a form of strength training that uses bodyweight exercises to build muscle, endurance, and mobility without the need for external weights or machines. It includes movements like push-ups, pull-ups, dips, squats, and advanced skills such as muscle-ups, levers, and planches. Calisthenics emphasizes full-body control, functional strength, and progressive overload through variations and increased difficulty. It can be practiced anywhere, from parks to home gyms, making it an accessible and versatile training method.

  • What is a chin up?

    A chin up is a vertical pulling exercise where the athlete grips a bar with their palms facing toward them (supinated grip) and pulls their body upward until their chin clears the bar. It primarily targets the biceps, lats and upper back, with greater emphasis on the biceps compared to a pull up.

  • What is a chin up bar?

    A chin up bar is a horizontal bar used for bodyweight exercises such as chin ups, pull ups and other calisthenics movements. The bar is typically mounted between two vertical supports, or fixed to a wall or ceiling, and is designed to support the weight of the athlete during various exercises.

    The term "chin up bar" is often used interchangeably with "pull up bar," as both refer to the same equipment. In some contexts, it is also called a "straight bar" to differentiate it from parallel bars.

  • What are clap movements?

    Clap movements are explosive exercises where the hands or feet leave the ground and clap before returning to the starting position. These movements develop fast-twitch muscle fibers, power and coordination.

    Common examples include clap push ups, where the hands leave the floor and clap before landing; clap pull ups, where the hands release from the bar mid-rep to clap; and even clap dips, where the hands momentarily leave the dip bars. These variations are commonly used to build explosive upper-body strength.

  • What is the core?

    The core refers to the group of muscles that stabilise and support the spine, pelvis and ribcage, playing a crucial role in almost every calisthenics movement. It includes the rectus abdominis, obliques, transverse abdominis and lower back muscles. A strong core improves balance, control and power, making it essential for exercises such as planches, levers and handstands.

    Core strength also helps prevent injury by maintaining proper body alignment during movements.

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  • What is a dead hang?

    A dead hang is a calisthenics exercise and grip-strengthening movement where an athlete hangs passively from a bar with their arms fully extended and shoulders relaxed. The body remains stationary, with no swinging or bending of the elbows.

    Dead hangs are commonly performed on a pull up bar and are often used as a progression or warm up for other exercises, such as pull ups or muscle-ups.

    The term "dead hang" is also used to describe starting a movement, such as a muscle up, from a completely passive hanging position. A dead hang muscle up, for instance, requires the athlete to perform the entire move with strength alone, without relying on momentum or a swing to assist the transition from hang to the top of the bar. This makes the movement significantly more challenging and is considered the best form.

  • What are dip bars?

    Dip bars are a pair of horizontal bars, parallel to each other, designed for bodyweight exercises that target the chest, triceps, shoulders and core. They are commonly used for dips, an exercise where the athlete lowers and raises their body between the bars, but they also support a variety of other movements.

    Dip bars are often referred to as parallel bars due to their configuration, and they can vary in size and height depending on their intended use. Dip bars are a staple in calisthenics training, offering versatility and accessibility for athletes of all levels.

  • What are dips?

    Dips are a fundamental bodyweight exercise performed on dip bars, targeting the chest, triceps, shoulders and core. The movement involves lowering the body by bending the elbows until the shoulders are below or level with the elbows, then pushing back up to the starting position.

    Dips can be modified to emphasize different muscle groups: leaning forward increases chest activation, while tucking the elbows back will shift the focus to the triceps. They are highly scalable, with beginner variations like assisted dips and advanced progressions like weighted dips.

    Dips are a cornerstone of calisthenics and used to develop upper body strength.

  • What is a dragon flag?

    A dragon flag is a core intensive movement popularised by Bruce Lee, where the body is lowered and raised while remaining straight, supported only by the upper back and arms gripping a bench or bar. It requires significant core and hip flexor strength.

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  • What are explosive movements?

    Explosive movements in calisthenics are dynamic exercises where speed and power are used to generate momentum, often resulting in a change of hand or body position mid-movement. These exercises build explosive strength, coordination and fast-twitch muscle fibres, making them essential for athletes aiming to improve performance in advanced skills.

    A common example is the clap push up, where the athlete pushes off the ground with enough force to briefly leave the surface, clap their hands and return to the starting position.

    Explosive movements are not only a test of strength, but also of control and timing.

F

  • What is a false grip?

    The false grip is a specialised hand position used in calisthenics and gymnastics that allows for a smoother transition between pulling and pushing movements. In this grip, the wrist is positioned over the bar, with the base of the palm resting on top rather than gripping the bar with just the fingers.

    On a straight bar, the false grip is particularly useful for strict, slow muscle ups or other advanced variations, as it eliminates the need to adjust hand placement mid-movement. While challenging to learn, the false grip builds wrist and forearm strength and is a key component of efficient bar transitions in calisthenics.

  • What is form?

    Form in calisthenics refers to the technique and body alignment used when performing exercises. Proper form ensures movements are effective, safe and target the intended muscles, while poor form can lead to inefficiency or injury.

    For example, consider the muscle up: beginners often use swinging momentum and leg kicks to complete the movement, which reduces the exercise’s focus on upper body strength. As form improves, the goal is to perform a strict muscle up starting from a dead hang, maintaining a straight body and relying solely on controlled strength and technique to pull and transition over the bar.

    Mastering good form in calisthenics not only enhances strength and aesthetics, but also builds the foundational control necessary for progressing to advanced skills.

  • What is a front lever?

    The front lever is an advanced calisthenics skill where the athlete holds their body horizontally in the air while hanging from the bar. The arms remain straight and the body is fully extended, forming a straight line from head to toes parallel to the ground.

    Achieving the front lever involves significant strength and technique. Progressions such as tuck, advanced tuck and straddle front levers are commonly used to build the necessary strength and balance. The skill is not only a powerful display of body control but also an effective exercise for building isometric strength and improving pulling power.

G

  • What is a ghetto workout?

    The term "ghetto workout" is often associated with the calisthenics movement, particularly in its early days when the discipline gained popularity in urban areas. It refers to street workout routines performed in parks, playgrounds or makeshift setups, using minimal equipment.

    The term emerged as a nod to the resourcefulness of athletes who developed their strength and skills without access to traditional gym facilities, often in underserved communities. Ghetto workouts became a global phenomenon thanks to viral videos showcasing impressive feats of strength, creativity and dedication, emphasising accessibility and the idea that fitness doesn't require expensive equipment.

    However, some in the calisthenics community avoid the term due to its potential negative connotations and instead prefer "street workout" to reflect the inclusive and empowering spirit of the movement.

  • What is good form?

    Good Form in calisthenics refers to performing exercises with proper technique, control, and alignment to maximize effectiveness and reduce injury risk. It ensures that the right muscles are engaged and movement patterns are efficient.

    Examples of good form in key exercises:

    Push up – Body stays in a straight line from head to heels, chest touches the floor, elbows remain at a 45-degree angle, and full lockout at the top.
    Pull up - No swinging, full dead hang at the bottom, chin clears the bar, and scapular engagement prevents excessive shrugging.
    Dip - Controlled descent, elbows reach at least 90 degrees, body remains upright or slightly forward, and full extension at the top.
    Handstand - Straight body alignment, core engaged, legs together, and weight balanced through the hands.
    Front lever – Body remains horizontal, core and glutes engaged, no bending at the hips, and no excessive swinging into position.

  • What is grip strength?

    Grip strength is the ability of the hands and forearms to hold onto a surface or object, essential for exercises like pull ups and static holds.

    Grip strength can be improved through training with bars, rings or grip-specific exercises like dead hangs and towel pull ups.

H

  • What is a half rep (bottom)?

    Half rep (bottom) refers to performing only the lower portion of a movement, typically from the starting position to the halfway point before returning to the start. This can be used to build strength in a specific range of motion but is often seen as incomplete when aiming for full-range training.

    These can be useful when learning an exercise and struggling to complete a full rep. By focusing on the initial part of the movement, you can gradually build strength and control before progressing to the full range.

    Examples:
    Pull up - Moving from a dead hang to elbows at 90 degrees, then lowering back down.
    Dip – Starting with your arms bent and your body as low as possible, then pushing to half way up, then back down.
    Push up - Lowering the chest all the way to the floor but only pushing halfway back up before descending again.

    While half reps can help beginners develop strength, consistently avoiding the full range can limit progress and lead to muscular imbalances.

  • What is a half rep (top)?

    Half rep (top) refers to performing only the upper portion of a movement, typically from the halfway point to the top position before lowering back down. This can be useful for building strength in a specific range of motion but is not a substitute for full-range training.

    These can be helpful when learning an exercise and struggling to complete a full rep. By focusing on the final part of the movement, you can develop the necessary strength to lock out and control the top position before progressing to full reps.

    While half reps (top) can be a useful progression tool, relying on them too much may limit overall development and range of motion strength.

  • What is a handstand?

    A handstand is a position where the body is held upside down, supported by the hands with arms fully extended. In calisthenics, the handstand is a fundamental skill that demonstrates balance, strength, and control. It is commonly performed on the floor, parallettes, or even rings and can be used as a base for more advanced movements like handstand push-ups and presses.

    Achieving a proper handstand requires shoulder strength, wrist mobility, and core stability. The ideal form includes a straight body line, engaged core, and active shoulders to maintain balance. While some beginners may start with a banana-shaped handstand (arched back), the goal is to develop a stacked, straight-line position for better control and efficiency.

    Progressions for learning a handstand include wall-assisted holds, tuck handstands, and freestanding balance drills. Mastering the handstand opens the door to advanced calisthenics skills and is a key movement in bodyweight training.

  • What is a handstand push up?

    A handstand push up is a push up performed while in a handstand position, requiring a combination of upper body strength, balance and control.

    The movement involves lowering the head toward the ground by bending the arms and then pressing back up to a fully extended position. Handstand push ups can be performed against a wall for support when learning them, but the term ‘handstand push up’ normally refers to freestanding.

  • What is a high bar?

    A high bar is a bar positioned too high off the ground to be used for standard pull ups. In calisthenics, high bars are commonly used for gymnastic rings, climbing ropes, and dynamic movements like swinging or freestyle tricks. They are often found in outdoor workout parks, gymnastics facilities, and CrossFit gyms.

    While calisthenics and gymnastics use "high bar" to describe a bar intended for ring attachments or climbing exercises, some CrossFitters use the term to refer to a standard pull up bar, which can sometimes cause confusion.

  • What is a high pull?

    A high pull is a pull up variation where the focus is on pulling as high as possible rather than just getting the chin over the bar. Instead of stopping at chin level, the goal is to bring the upper chest or even the waist toward the bar using maximum pulling strength and explosiveness. High pulls are often used to build strength and technique for muscle ups, as they develop the necessary pulling power and body control without transitioning over the bar.

  • What is hollow body?

    A foundational body position in calisthenics and gymnastics that builds core strength and body control. In a hollow body hold, the lower back is pressed firmly into the floor, the legs are extended and lifted slightly off the ground, and the arms are stretched overhead. This position engages the entire core, helping to develop a strong midsection that is essential for skills like levers, planches and handstands.

    The hollow body position also teaches proper body alignment for maintaining tension in more advanced movements.

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K

  • What is kip?

    A kip is a movement that uses momentum to assist in completing an exercise, typically by generating a swing with the legs and hips. In calisthenics, kipping is generally looked down upon because it reduces the strict strength and control required for movements like pull ups, muscle ups and dips. While kipping is commonly used in CrossFit to increase rep volume and endurance, in calisthenics, it is often seen as poor form when performing exercises meant to be done with strict strength.

  • What are knee raises?

    Knee raises are a core and abs exercise performed by hanging from a bar or using parallel bars, where the knees are lifted towards the chest. Often used as a progression toward more advanced abdominal exercises like L-sits

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M

  • What are max reps?

    Max reps refers to the maximum number of repetitions you can perform in a single set before reaching failure. Often used in testing strength and endurance.

  • What is mobility?

    Mobility refers to the ability to move a joint through its full range of motion freely and with control. It plays a key role in calisthenics, allowing for smoother, more efficient movement in exercises.

    Unlike flexibility, which is the passive ability to stretch, mobility involves actively controlling movements without external assistance. Regular mobility work helps improve exercise execution, reduces the risk of injury and supports progress toward more advanced skills.

  • What is momentum?

    Momentum in calisthenics refers to using movement and inertia to assist in completing an exercise, the same as kipping. While it can be useful for dynamic skills and freestyle movements, using momentum in exercises like pull ups or muscle ups is generally discouraged in strict calisthenics training. When momentum is used to make a rep easier, it reduces the effectiveness of the exercise by shifting the focus away from strength development. This is why strict, controlled movements are preferred for building strength and proper technique.

  • What is muscle endurance?

    Muscle endurance is the ability of muscles to sustain repeated contractions over time, crucial for high-rep calisthenics workouts.

  • What is a muscle up?

    A muscle up is an advanced pulling exercise where you transition from a pull up into a straight bar dip in one fluid motion, bringing your chest above the bar and pressing up until your arms are fully extended. It requires a combination of pulling strength, technique and coordination. Strict muscle ups, performed without momentum from a dead hang, are considered the standard in calisthenics.

    Muscle ups can be performed on a straight bar (bar muscle up) or on gymnastic rings (ring muscle up), with each variation requiring slightly different technique and muscle engagement.

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  • What are negative reps?

    Negative reps involve focusing on the eccentric (lowering) phase of an exercise to build strength and control.

    For example, when learning to do a pull up, you can jump or step up to the top position with your chin over the bar, then slowly lower yourself down in a controlled manner. This helps develop the necessary strength to eventually perform a full pull up without assistance.

  • What is a neutral grip?

    A neutral grip is a hand position where the palms face each other, commonly used on parallel bars or gymnastic rings. This grip is often easier on the wrists and shoulders compared to overhand or underhand grips.

O

  • What are one arm movements?

    Exercises performed using only one arm, significantly increasing the difficulty due to the added strength, balance and stability requirements.

    These movements challenge both unilateral strength and core engagement. Examples include the one-arm pull up, one-arm push up and one arm handstand. Progressions often involve assisted variations, such as using resistance bands or partial reps, to gradually build the necessary strength and control.

  • What is an overhand grip?

    An overhand grip, also known as a pronated grip, is when your palms face away from you while gripping a bar. In calisthenics, this grip is commonly used for exercises like pull ups and muscle ups. It places more emphasis on the upper back and forearms compared to an underhand grip, which engages the biceps more. The overhand grip is considered the standard grip for strict pull ups and many other pulling movements.

P

  • What are parallettes?

    Parallettes are small, portable bars used in calisthenics and gymnastics to mimic the function of parallel bars. They are typically made of wood or metal and sit low to the ground, providing a stable platform for exercises like push ups, L-sits, handstands and planche progressions.

    Parallettes allow for greater wrist comfort by keeping the hands in a neutral position and enable a deeper range of motion compared to floor exercises. They are a versatile tool for building strength, control, and balance in bodyweight training.

  • What is perfect form?

    Perfect form in calisthenics refers to executing an exercise with optimal technique, control and full range of motion while minimising unnecessary movement or momentum. It ensures maximum effectiveness, reduces the risk of injury and demonstrates true strength.

    For example, a strict muscle up performed with perfect form starts from a dead hang with fully extended arms, engages the lats and core to pull explosively without kipping, smoothly transitions over the bar without excessive swinging and finishes with locked out arms in a controlled dip position. Every phase of the movement is performed with precision and without relying on momentum.

  • What is a pike push up?

    A pike push up is a push up variation performed with the hips elevated, forming an inverted V-shape. This position shifts more of the workload onto the shoulders, making it an effective exercise for developing overhead pressing strength.

    It is an early progression toward handstand push ups.

  • What is a pistol squat?

    A pistol squat is a single-leg squat where one leg extends straight out in front while the other leg supports the body’s weight.

    It requires a combination of strength, balance and mobility. This exercise helps develop unilateral leg strength and control, making it an advanced lower-body movement in calisthenics.

  • What is a planche?

    A planche is an advanced calisthenics skill where the body is held parallel to the ground, supported only by the hands, with no other contact points. It requires exceptional upper body and core strength, as well as balance and coordination. The arms remain straight, and the body stays in a rigid, horizontal position without the legs touching the ground. Planche progressions, such as the tuck planche and straddle planche, are commonly used to build the necessary strength and control before achieving the full movement.

  • What is a press up?

    A press up, also known as a push up, is a fundamental calisthenics exercise that targets the chest, triceps and core. It is performed by placing the hands on the ground, slightly wider than shoulder-width apart and extending the legs straight behind with only the toes touching the floor.

    The movement involves lowering the body until the chest is just above the ground, then pushing back up to the starting position while maintaining a straight body line. Variations can be used to target different muscle groups.

  • What is a progression?

    Progressions are the step-by-step processes of building strength and skill to achieve a full movement by gradually increasing difficulty.

    In calisthenics, progressions help break down advanced exercises into manageable steps. For example, to achieve a full front lever, an athlete may follow a progression that starts with a tucked front lever, then advances to a single-leg tucked lever, followed by a straddle front lever and, finally, the full front lever. Progressions allow for steady improvement.

  • What is pull strength?

    Pull strength is the ability to perform pulling movements, such as pull ups, chin ups and muscle ups. It is a key component of calisthenics training, requiring a combination of grip, arm and back strength to execute movements that involve lifting or controlling body weight in a pulling motion.

  • What is a pull up?

    A pull up is a bodyweight exercise that primarily targets the back and biceps. It is performed by gripping an overhead bar with an overhand grip (palms facing away), typically shoulder-width apart or wider. The movement involves pulling the body upward until the chin clears the bar, then lowering back down to a full dead hang with straight arms.

    Pull ups require significant upper body strength and are often used as a benchmark for overall pulling strength. Variations can increase difficulty or shift emphasis to different muscles.

    Unlike a chin up, which uses an underhand grip and engages the biceps more, a pull up places greater emphasis on the upper back.

  • What is a pull up bar?

    A pull up bar is a horizontal bar used for bodyweight exercises, primarily pull ups and chin ups. It can be a fixed structure, such as those found in gyms or outdoor calisthenics parks, or a portable version designed for home use, often mounted in doorways or attached to power racks.

    The term "pull up bar" is often used interchangeably with "chin up bar" and "straight bar," as they all refer to the same type of equipment.

    Pull up bars are a fundamental piece of equipment in calisthenics, allowing for a wide range of upper body exercises.

  • A push up is a fundamental bodyweight exercise that primarily targets the chest, shoulders and triceps while also engaging the core and stabilizing muscles.

    It is performed by starting in a high plank position with hands placed slightly wider than shoulder-width apart, keeping the body straight from head to heels. The movement involves lowering the chest towards the ground by bending the elbows and then pushing back up to the starting position.

    Push ups can be modified to increase or decrease difficulty, such as by elevating the feet, adjusting hand placement or performing explosive variations like clapping push ups. They are a staple exercise in calisthenics due to their versatility and effectiveness in building upper body strength.

  • What is a push up bar?

    A push up bar is a low bar, similar to a pull up bar but only a few inches off the ground, designed to elevate the hands during push ups. It allows for a greater range of motion, helping to increase muscle activation in the chest, shoulders and triceps.

    Push up bars also reduce wrist strain by allowing a more natural grip position.

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R

  • What are reps?

    Reps, short for repetitions, refer to the number of times an exercise is performed in a row without stopping. In calisthenics, reps are used to measure endurance, strength, and progression.

    For example, a set of 10 pull ups means performing 10 consecutive reps before resting. Higher reps generally focus on endurance, while lower reps with more challenging variations emphasise strength.

  • What are resistance bands?

    Resistance bands are used to provide either assistance or added resistance in exercises.

    In calisthenics, they are often used to assist with pull ups and muscle ups by reducing the amount of bodyweight being lifted. Thicker bands provide more assistance, while thinner bands provide less. Resistance bands can also be used to add difficulty to push-ups, squats and mobility drills.

  • What is a reverse grip?

    A reverse grip is where the palms face toward the body, commonly used in exercises like chin ups and reverse grip push ups.

    This grip often places more emphasis on the biceps and lower lats in pulling exercises compared to an overhand grip.

  • What are ring dips?

    Ring dips are a dip variation performed on gymnastic rings, requiring more stability and control than standard dips on parallel bars.

    The movement involves lowering the body by bending the elbows until the shoulders are below the elbows, then pushing back up to the starting position. Due to the instability of the rings, ring dips engage more stabiliser muscles, particularly in the shoulders and core.

  • What is a ring muscle up?

    A ring muscle up is a muscle up performed on gymnastic rings, involving an explosive pull up followed by a transition into a dip.

    Unlike a bar muscle up, which requires a strict pull over a fixed object, the rings allow for more natural movement but demand greater control and strength. Ring muscle ups are a key skill in calisthenics and gymnastics training.

  • What are rings?

    Rings, or gymnastic rings, are a pair of suspended handles typically made of wood or plastic, used for bodyweight training. They allow for a greater range of motion and increased instability, making exercises more challenging compared to fixed bars.

    Common calisthenics exercises on rings include pull ups, dips, muscle ups, and advanced static holds like the front lever and iron cross. Rings are highly effective for building strength, stability, and control but require more coordination and engagement of stabilising muscles than exercises performed on a bar.

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  • What are sets?

    A set refers to a group of repetitions (reps) performed consecutively without rest in a workout.

    For example, if a workout includes "3 sets of 10 push ups," this means performing 10 push-ups, resting, and repeating twice more for a total of three sets.

  • What are splits?

    A training split refers to how workouts are structured across different days, typically by focusing on specific muscle groups or movement patterns.

    In calisthenics, splits can be based on muscle groups or movement patterns (e.g. push and pull). Structuring training in this way allows for better muscle recovery while maintaining training frequency, helping to optimise strength and skill development.

  • What is a static hold?

    A static hold is a position where the body remains still under tension, requiring strength and endurance to maintain.

    Common examples in calisthenics include the L-seat, front lever, back lever and planche. Static holds build isometric strength and are trained by using progressions.

  • What is a straddle?

    A straddle is a leg position where the legs are spread apart, reducing leverage and making exercises slightly easier than their full-body counterparts.

    It is commonly used in movements like the straddle planche and straddle front lever, where keeping the legs apart lowers the difficulty by shifting the center of mass. Straddle holds are usually the last progression before performing the full hold.

  • What is straight arm?

    A position where the arms remain fully extended throughout an exercise, requiring a high level of straight arm strength. This type of strength places significant demand on the shoulders, tendons, and connective tissues.

    Developing straight arm strength is essential for advanced calisthenics movements like the planche, front lever and handstands. Proper progression and conditioning are crucial to avoid injury when training straight arm exercises.

  • What is a straight bar?

    A straight bar is a rigid, horizontal bar commonly used in calisthenics for exercises such as pull ups. The term is often used interchangeably with "pull up bar," but it can also specifically refer to exercises performed on a straight bar rather than gymnastic rings or parallettes.

    For example, "straight bar dips" are dips performed on a pull up bar rather than parallel bars. The straight bar is a key piece of equipment in calisthenics training, offering a stable surface for both dynamic and static strength movements.

  • What is street workout?

    A style of outdoor bodyweight training that blends calisthenics, gymnastics and freestyle movements, often performed in public parks or specially designed workout areas.

    Originating in Europe in the late 2000s, it evolved from the earlier "ghetto workout" movement in the U.S. but has a broader, more structured community, with organised competitions and dedicated federations.

  • What is a superset?

    A superset is a training method where two exercises are performed back-to-back with little to no rest in between. Supersets can be used to target opposing muscle groups or to increase intensity by performing variations of the same movement, like regular dips followed by straight-bar dips.

  • What is swing?

    In calisthenics, a swing refers to using uncontrolled momentum rather than strict strength and technique to complete a movement. This is often seen in exercises like muscle ups, where instead of pulling explosively with upper body strength, the body generates excessive momentum by swinging back and forth to clear the bar. While swings can be useful in certain dynamic exercises or for building confidence in a movement, relying on them too much can lead to poor form and reduced strength development.

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  • What is a thug workout?

    A term that originated from early street workout culture, popularised by viral videos in the 2000s. It refers to intense, freestyle calisthenics training often performed in outdoor parks, using pull up bars, parallel bars and bodyweight exercises. The name comes from the raw, no-frills training style associated with urban environments, where athletes perform high-rep sets, explosive movements, and creative variations. While the term is less commonly used today, it played a role in shaping modern street workout and calisthenics culture.

  • What is a thumb over grip?

    A thumb over grip is where the thumb rests on the same side of the bar as the fingers, rather than wrapping around it. This grip can be used in exercises like muscle ups and false grip pull ups, where wrist positioning and leverage are key. While it can provide a quicker transition for dynamic movements, it generally offers less security than a full grip, increasing the risk of slipping if not controlled properly.

  • What is a thumb under grip?

    A thumb under is grip is where the thumb wraps around the bar opposite to the fingers, providing a more secure hold.

    This grip is typically recommended in calisthenics as it increases grip strength and reduces the risk of slipping. It also engages the forearms more and is generally considered safer than a thumb over grip, especially for beginners or those lifting heavy loads.

  • What does the term tucked mean?

    Tucked refers to a body position where the knees are bent and brought closer to the chest, reducing the leverage and difficulty of an exercise. Tucked variations are commonly used as progressions for advanced calisthenics moves, such as the tuck planche and tuck front lever.

    By shortening the body, tucked positions make it easier to develop the necessary strength and control before progressing to more extended variations.

  • What are typewriters?

    Typewriters are a dynamic variation of pull ups and push ups that involve moving side to side while holding the top position of the movement.

    In typewriter pull ups, you pull yourself up to one side, bringing your chin over the bar near one hand, then shift across to the other side before lowering back down. This increases time under tension and strengthens each arm individually.

    In typewriter push ups, you lower yourself down and shift your chest toward one hand while keeping the other arm extended, then move across to the other side before pushing back up. This variation improves control and builds unilateral strength.

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  • What is an underhand grip?

    An underhand grip is where the palms face toward the body when holding a bar. Commonly used in exercises like chin ups and underhand rows, this grip places more emphasis on the biceps compared to an overhand grip.

    In calisthenics, it can also affect the difficulty and muscle engagement of pulling movements, often making them more accessible for beginners due to increased arm involvement.

  • What is an active hang?

    An active hang is a hanging position where the shoulders are engaged and the scapula is slightly retracted, as opposed to a passive hang where the shoulders are completely relaxed.

    Often used as a foundational exercise for pull ups and muscle ups.

  • What is an advanced tuck?

    The advanced tuck is a body position used in calisthenics progressions for skills like the front lever and planche.

    In this position, the knees are pulled toward the chest, but unlike a basic tuck, the back remains straight rather than rounded. This shifts more of the body's weight forward or backward, depending on the movement, increasing the difficulty.

    In a front lever progression, the advanced tuck requires more core and lat engagement than a regular tuck lever, as the hips must remain level with the shoulders.

    In a planche progression, it requires greater shoulder and arm strength to hold the body in a horizontal position.

  • What are assisted reps?

    Assisted reps are a training method used to help develop strength and technique for exercises that may be too difficult to perform unassisted.

    Assistance can be provided in various ways, including the use of resistance bands, spotters or pushing off a surface for partial support.

    For example, in pull up training, a resistance band can be looped around the bar and under the feet or knees to reduce body weight and make the movement more manageable.

    Assisted reps allow for more controlled practice, helping to build the necessary muscle engagement and movement patterns while gradually reducing reliance on assistance as strength improves. They are commonly used for progressing toward strict pull ups, dips, muscle ups and front levers.

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