Bridge Hold

The bridge, also known as the wheel pose in yoga, is an intense backbend that stretches the front of the body and requires upper body strength. It is an excellent way to enhance the flexibility of your hips and spine. Although it is often considered a beginner exercise, it is complex and requires targeted training to avoid injuries.

Table Top Hold

This static exercise from the calisthenics world can enhance your strength, mobility, and flexibility levels. It is particularly effective for the shoulders, upper back, and triceps, and is excellent for beginners.

Bodyweight Squats

The bodyweight squat is probably the most well-known fitness exercise in the world. It strengthens your legs and glutes. However, it is not as easy to perform as it looks. Many still think that it's bad to push the knees beyond the toes. This myth has long been debunked. Much more important is that you perform the movement slowly and controlled, gradually increasing it. If you can perform 20-30 bodyweight squats, then goblet squats, barbell squats, or assisted single-leg squats could be a great progression.

Crow Pose / Frog Stand

The Crow Pose, also known as the Yoga Crow or Frog Stand, is more of a balance exercise than an upper body strength workout. Wrist mobility and proper weight shifting over the hands are key. To overcome the fear of falling, it can help to rest your head lightly on the floor—this provides stability and a sense of security. The exercise starts from a squat: place your hands shoulder-width apart, rest your knees on your upper arms, and shift your weight forward until your feet lift off the ground. Advanced practitioners can try the one-legged Crow, where one leg is lifted, requiring extra core and arm strength. A more challenging variation is pressing from the Crow into a Handstand.

Dips on the Parallel Bars

Parallel Bar Dips are an effective exercise for building strength and muscle mass, particularly in the chest and triceps area. They are well-suited for training with additional weight, such as a weight vest or dip belt. Although parallel bar dips require less stabilization than Ring Dips, they are ideal for anyone looking to specifically build muscle mass and strength.

A Raises with dumbbells

This exercise is perfect for strengthening the upper back and shoulders. It is easy to learn and ideal for building muscle.

Superman Exercise

Effectively train and strengthen your lower back muscles with this proven bodyweight exercise. Ideal for beginners, it focuses on proper form and requires no special equipment.

Scorpion Stretch

The scorpion stretch is ideal for improving the mobility of your lower back. It primarily targets the strengthening and flexibility of your hip and lumbar spine muscles.

How to Cartwheel

Practicing cartwheels can increase your shoulder strength and prepare you for demanding movements like the Handstand. This advanced exercise also helps improve flexibility in the hips and shoulders.

Hammer Curls with dumbbells

Hammer curls work more on the muscles on the side and underside of your upper arm, especially the brachialis and brachioradialis. This exercise helps to make your upper arms and forearms overall stronger and thicker by targeting different muscles than regular Biceps Curls. Using dumbbells makes it easy to perform and well-suited for beginners. Regular hammer curls are performed with both arms simultaneously.

Inchworm

The inchworm is a classic exercise from Crossfit that primarily trains your shoulders and mobilizes the back of your legs. It is also suitable for beginners and can help you lay the foundation for more demanding exercises like the Handstand.

Plank

The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.

Push Ups

Push-ups are one of the most versatile and effective exercises for home workouts and are suitable for all fitness levels. Different variations can target specific muscle groups such as the chest, shoulders, and triceps. In calisthenics, there are numerous push-up variations that incorporate different equipment and positions. Particularly popular are diamond push-ups, which intensely target the triceps. Push-ups on gymnastics rings are especially interesting for advanced practitioners. There are also push-up variations that specifically target the shoulders, like pike push-ups. Calisthenics professionals will enjoy more advanced exercises such as archer push-ups or Bulgarian push-ups.

Push Ups on the rings

Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.

Animal Move - Monkey

Animal Moves are fitness exercises where you move like different animals. The monkey is perfect for beginners. This exercise helps you work towards more challenging exercises like the Handstand.

Good Mornings

This exercise primarily targets your glutes, hamstrings, and lower back. It is ideal for beginners, positively impacting mobility and supporting muscle growth. For advanced practitioners, Weighted Good Mornings are recommended.

90 90 Stretch

This stretching exercise primarily targets your gluteal muscles and improves the mobility of your hips and knees. It is especially suitable for beginners in calisthenics and requires no additional equipment.

Mountain Climbers

The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.

Romanian Deadlift with a barbell

The Romanian deadlift, also known as the "Romanian Deadlift" or simply "RDL," is an excellent exercise for strengthening the posterior chain, particularly the lower back, hamstrings, and glutes. Unlike the classic barbell deadlift, where the movement starts from a deeper position, the Romanian deadlift keeps the knee position almost unchanged, with the focus on a controlled hip hinge. This allows for targeted activation of the posterior muscle groups while also being gentle on the knee joints. The origin of the Romanian deadlift dates back to 1990 when a Romanian weightlifter introduced this technique in the United States to provide Olympians with a new method for developing strength and athleticism. Since then, the exercise has become a staple in gyms worldwide and can be performed with both barbells and dumbbells.

Conventional Deadlift with a barbell

The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.

Ring Dips

Ring Dips are a challenging variation of classic Dips on parallel bars, requiring a great deal of stability and strength. They engage more muscle groups and promote strength and symmetry in the chest, triceps, and shoulders. Dips on the rings prepare you for even more demanding exercises, such as the Ring Muscle Up.

Bulgarian Split Squats

The Bulgarian Split Squat helps to balance the strength differences between your legs, as each leg is trained individually. Due to the large range of motion, the exercise improves your mobility in the hips, ankles, and knees. It is particularly popular because, unlike Barbell Squats, it does not put a heavy load on the lower back.

Hip Thrusts

This exercise is primarily dedicated to building your glute muscles and is particularly suitable for beginners. It primarily engages the hip and knee joints. If the exercise with just your body weight is too easy, you can use additional weight or perform the Single-Leg Hip Thrusts.

Renegade Rows with gym rings

Renegade Rows on the gymnastics rings strengthen your core muscles because the body tends to rotate. However, we prevent this rotation by tightening the core. The exercise is essentially an anti-rotation exercise that trains the muscles in the core responsible for rotating the torso. This exercise is great for sports that involve a lot of rotations and powerful impacts, like tennis, handball, javelin throwing, and more.

Russian Twists

The Russian Twist is an effective exercise for the lateral and straight abdominal muscles. You sit on the floor, lean your upper body back slightly, and rotate your torso alternately to the right and left. Alternatively, you can hold a weight or dumbbell in front of you during the exercise. Make sure to perform the movement in a controlled manner with your abdomen tensed to achieve the best results and avoid injuries.

Leg Curls with gym rings

Leg curls on gymnastics rings, also known as "Hamstring Curls" or "Ring Leg Curls," are an effective calisthenics exercise for strengthening the hamstrings. This exercise not only targets the hamstrings but also improves stability and overall body tension. Using the rings makes the exercise particularly intense, challenging the muscles in a completely new way. It’s perfect for those looking to train their leg muscles functionally and without machines.

Calf Raises

Standing calf raises are a fundamental exercise for strengthening the calf muscles. This exercise can be performed using just your body weight or additional weights, making it suitable for beginners and advanced individuals.

Goblet Squat with a dumbbell

The goblet squat is an effective exercise for strengthening the leg and glute muscles, where a dumbbell or kettlebell is held in front of the chest. Compared to the classic weighted squat, the goblet variation offers better balance and makes it easier to maintain an upright posture, which is especially beneficial for beginners. Additionally, the position of the weight in front of the body engages the core muscles more intensely, making the exercise ideal for training core stability.

Butterfly Reverse with dumbbells

This exercise specifically strengthens your upper back and shoulders. It is easy to perform, ideal for muscle building, and serves as preparation for more complex exercises.

Ring Muscle Up

Ring Muscle-Ups are one of the most challenging exercises in Calisthenics and offer a special challenge that goes far beyond the classic Pull-Ups. This complex movement not only requires tremendous strength in the latissimus dorsi, biceps, and trapezius but also perfect coordination and body control. Due to the instability of the gymnastic rings, the entire stabilizing musculature is also intensely activated. The Ring Muscle-Up is a combination exercise consisting of a Pull-Up on the rings, the Transition, and a Ring Dip. An ideal preparatory exercise to learn the Transition is False Grip Rowing with transition. This exercise helps you learn the False Grip, the necessary grip to transition from a hanging position to the support hold.

Barbell Bench Press

The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.

Jackknifes

The Jackknifes, also known as V-Ups, V-Sit-Ups, or Jackknife Sit-Ups, is a popular exercise for strengthening the abdominal muscles. This versatile exercise is widely used in the fitness community and offers various modifications that can be tailored to individual training needs. The main focus of the jackknife is on the rectus abdominis muscle, while the oblique abdominal muscles also provide supportive work.

Biceps Curls on the rings

This exercise primarily targets the muscle development of the biceps and is ideal for beginners due to its simplicity. By performing it regularly, you prepare yourself optimally for more demanding exercises such as the Pull Up.

Jumping Jacks

Jumping jacks are a classic cardio exercise that activates the entire body and quickly elevates the heart rate. This simple yet effective exercise involves jumping from a standing position with legs spread apart while bringing the arms together overhead, then returning to the starting position. Jumping jacks enhance cardiovascular fitness, improve coordination, and can be performed virtually anywhere without any equipment.

Lunges

Barbell lunges, also known as barbell lunges, are an effective lower body exercise that provides an ideal way to improve strength and stability. This exercise is suitable for both beginners and advanced practitioners. If you're looking for an exercise that also enhances explosiveness and coordination, jumping lunges are a great alternative.

Compressions

This exercise aims to improve the mobility of your hips. As a beginner, you will particularly benefit from it, as it helps you build the foundation for advanced exercises like the L-Sit.

Triceps Extensions with a dumbbell

Tricep extensions with a dumbbell, also known as "Dumbbell Tricep Extensions" or "Overhead Tricep Extensions," are an effective exercise for targeting the triceps. This exercise isolates the tricep muscle and allows for precise control of the movement. Using a dumbbell makes the exercise versatile and can be adjusted to suit individual fitness levels. It's ideal for those looking to specifically build their arm muscles. Common alternative exercises to dumbbell tricep extensions include dips and close-grip push-ups.

Bench Press with dumbbells

The bench press, is an essential exercise for the development of the chest muscles. Compared to using a barbell or the multipress, bench pressing with a dumbbell allows for greater freedom of movement, which places more strain on the stabilizing muscles. As an alternative to a bench, the exercise can also be performed on the floor. This variant is known as the floor press. However, the range of motion is limited in the floor press. Those with healthy shoulders should therefore prefer bench pressing on the bench.

Leg Raises on the rings

Leg raises on gymnastics rings are an excellent exercise for strengthening the abdominal muscles and hip flexors. The instability of the rings also engages the shoulders and deep core muscles, making the exercise particularly challenging. This exercise is ideal as preparation for the L-Sit.

Arnold Press with dumbbells

The Arnold Press, also known as the Rotational Shoulder Press or Schwarzenegger Press, is a fitness exercise developed by Arnold Schwarzenegger, specifically designed for targeted shoulder muscle development. This exercise can be performed either standing or seated and is excellent with dumbbells or kettlebells. Learn more about the correct execution of the exercise in the following article.

Ring Rows

Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as ring pull-ups} or {ring muscle-ups, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.

Barbell Back Squats

Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise. Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.

Side Plank

The side plank on the elbow is an effective exercise for strengthening the lateral abdominal muscles and stabilizing core muscles. This exercise not only promotes core stability but also improves posture and balance.

Inverted Hang with gym rings

The inverted hang lift is an effective exercise for strengthening the latissimus and abdominal muscles. This exercise is typically performed on gymnastic rings. When done on a pull-up bar, the inverted hang becomes slightly more challenging because you can't keep your legs completely vertical due to the bar. The lift is an excellent preparatory exercise for the Skin The Cat.

Human Flag

The Human Flag is a very challenging exercise from calisthenics, where you hold onto a pole sideways and stretch your body horizontally in the air. You need strong abdominal muscles, shoulders, and arms for this exercise. Your upper arm pulls the pole towards you while your lower arm pushes it away. Simultaneously, your abdominal and back muscles are tensed to keep your body stable. It requires a lot of strength and body control to perform this exercise against gravity.

Wall Walks

Wall walks are an effective exercise for strengthening the shoulders while also intensely engaging the abdominal muscles. You begin in a plank position against the wall and walk your feet up the wall as your hands gradually move closer to it. This exercise also promotes body stability and coordination. Learning wall walks has the advantage of improving the vertical position, facilitating the transition to more advanced exercises like the handstand or the handstand swimmer.

Sumo Deadlift with a barbell

The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.

Bird Dog

The bird dog exercise is a bodyweight exercise that specifically trains core stability and coordination. In this exercise, the right arm and left leg, as well as the left arm and right leg, are alternately extended while keeping the core stable. This exercise improves balance and enhances control of the body's center, which is especially important for maintaining a healthy posture and preventing back pain. Since it can be performed without equipment, it's also ideal for home workouts. This exercise is particularly suitable for beginners, as it is relatively simple to perform yet still effective.

Diamond Push Ups

Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.

Back Lever with gym rings

The back lever is a calisthenics exercise where the body is held horizontally with the stomach facing the ground. It requires strong body tension and primarily trains the biceps, shoulder, and core muscles. The back lever particularly challenges stability and body control and demands both strength and flexibility in the arms and shoulders. This advanced exercise requires patience and consistent training. To prepare, various progressions are recommended: The tucked back lever is a basic exercise where the knees are pulled to the chest to strengthen the core muscles. The straddle back lever and the single-leg back lever are more advanced variations, where spreading or extending the legs increases the load. Exercises like back lever pulls help further develop the necessary strength and stability in the upper body. The front lever is often mentioned alongside the back lever, where the body is also held horizontally, but with the face facing upwards.

Shoulder Press with a barbell

Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.

Spine Twist

The spine twist is an effective exercise for mobilizing the spine and stretching the lateral core muscles. Lying on your back, lift your legs to a 90-degree angle and slowly lower them to the side while keeping the upper body stable on the floor. This rotational movement enhances flexibility in the lower back and hips, making it excellent for relieving back pain, recovering after intense workouts, or as part of a mobility program. It improves spinal mobility and is a gentle alternative to more intensive core exercises.

Scapular Pull Ups

Scapular pull-ups strengthen the muscles around the shoulder blades and improve their control and activation. You hang from a pull-up bar and pull the shoulder blades down and together without bending the arms. This movement primarily activates the muscles of the upper back and shoulders and serves as an excellent preparatory exercise for pull-ups, as it helps maintain shoulder stability.

Single Leg Deadlifts with dumbbells

Single-leg deadlifts with dumbbells are an effective exercise for improving balance and stability. In this variation, the weight is carried on one leg, which particularly engages the posterior leg muscles and core. Compared to the classic deadlift, the single-leg deadlift with dumbbells demands more balance since all the weight is supported by one leg. It should not be confused with the sprinter deadlift, where the back leg lightly touches the ground during the movement instead of hovering freely in the air.

Chin Ups

Underhand pull-ups, also known as chin-ups or supinated pull-ups, are a variation of the classic pull-up where the palms face the exerciser. This grip position shifts the focus more towards the biceps and the lower parts of the back, adjusting the movement and engaging the muscles differently compared to the classic overhand pull-up. Chin-ups provide an effective alternative to the traditional pull-up, allowing for targeted upper body strength development.

Hamstring Curls with gym rings

Unlike traditional hamstring curls on a machine, hamstring curls on gymnastics rings are performed in a free-hanging position, which not only targets the hamstrings but also challenges the stability of the entire core. This exercise requires more balance and body control due to the instability of the rings and the need to move your body weight against gravity. As a result, not only the legs but also the glutes and lower back muscles are more intensely activated. Gymnastics ring hamstring curls are ideal for building functional strength and stability.

Front Lever with gym rings

This exercise, known as the "Front Lever" is a pinnacle move in calisthenics, characterized by a horizontal body position where the body is held parallel to the ground. The arms are extended on the rings, and the entire body is stabilized in a straight line from head to toe. The challenge of this exercise lies in maintaining this position without allowing the body to sag or bend, which requires an extremely high level of core tension. In calisthenics, the Front Lever is considered a benchmark for strength, body control, and functional fitness. The Front Lever can be trained through various progressions, where the legs are in a tucked, partially tucked, straddled, or one-leg bent position. There are also dynamic variations, such as Front Lever Pulls or Front Lever Rows, to increase the intensity and training effect.

Rollouts with gym rings

Rollouts on the gymnastic rings, also known as "Ring Rollouts" or "Ab Rollouts," are a challenging calisthenics exercise for strengthening the abdominal muscles and the entire core. This exercise requires a high level of body tension and, in addition to the abdominal muscles, also trains the shoulders and lower back. The instability of the rings makes the exercise particularly intense, making it ideal for advanced athletes looking to take their core strength to the next level.

Lying Leg Raises

Lying leg raises are an effective exercise for strengthening the abdominal muscles, particularly the lower abs. This exercise should not be confused with lying knee raises, as it specifically targets lifting the straight legs, thereby providing a more intense challenge for the abdominal muscles. Known as "Leg Raises" or "Leg Lifts," lying leg raises are a bodyweight exercise suitable for both beginners and advanced practitioners aiming to build a strong and stable core. In addition to this classic, floor-based version, there are other challenging variations of leg raises, such as hanging leg raises on a pull-up bar or on rings. These variations not only require strong abdominal muscles but also good grip strength and body tension. Another option is leg raises in the dip position on parallel bars or the ring variant, where the legs are raised from a supported but unstable position. These different exercises provide a comprehensive challenge for the abdominal muscles, making the training more varied and intense.

Explosive Pull Ups

Explosive pull-ups are a dynamic variation of the classic pull-ups, where the body is pulled upwards with explosive force. This exercise primarily engages the upper body muscles, including the back, shoulders, and arms, while also requiring core stabilization. The movement ends in a quick, powerful extension, bringing the chin above the bar. Explosive pull-ups are often used as a preparatory exercise for muscle-ups, as they develop the necessary strength and explosive power in the upper body required for the more advanced movement.

Lateral Raises with dumbbells

The lateral raise with dumbbells is an effective isolation exercise that primarily targets the lateral part of the shoulder muscles (M. deltoideus pars acromialis). This exercise helps to define the shoulders and develop a broader shoulder area. You maintain an upright posture and lift your arms sideways to shoulder height to optimally activate the muscles. You only need dumbbells, and beginners can easily perform it.

Jumping Lunges

Jumping lunges are a dynamic variation of the classic lunge, in which a jump is performed between switching legs. Similar to jump squats, this exercise trains the entire leg and glute muscles while simultaneously promoting coordination and balance. The inclusion of jumps also increases the heart rate and strengthens the cardiovascular system. Jumping lunges are particularly well-suited for HIIT workouts or as an addition to strength training sessions.

Archer Push Ups

Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control. The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.

Hollow Body Hold

In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength. A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.

Floor Press with dumbbells

The floor press is an exercise where you lie on the ground and press the dumbbells up from the chest. Compared to the classic bench press, the range of motion is shorter since the movement is limited by the floor, reducing the strain on the shoulders. This exercise is particularly suitable for beginners, rehabilitation, or when a bench is unavailable. When performed on a flat bench, it is referred to as the dumbbell bench press.

Copenhagen Plank

The Copenhagen plank is an exercise where you support yourself on one forearm while placing one leg on an elevated surface, such as a bench. It primarily strengthens the core muscles and the adductors, while also promoting hip stability. This exercise is particularly popular in rehabilitation sports and sports involving quick changes of direction. A similar exercise is the side plank, which also strengthens the core muscles but targets the abductors instead of the adductors.

Cossack Squats

The Cossack squat is a lower body exercise. In this movement, you shift side to side, keeping one leg straight while the other bends. This creates an intense stretch in the inner thigh muscles and improves hip mobility. This exercise is especially good for enhancing your hip flexibility.

Planche Lean with parallettes

The Planche Lean is one of the best exercises to prepare for the Planche, one of the most impressive calisthenics moves. Using parallettes helps reduce strain on the wrists and provides a more stable grip.

Break Dancer Exercise

The breakdancer exercise is a dynamic movement that effectively trains your core muscles as well as your shoulders and upper back. It simultaneously improves stability, coordination, and flexibility by challenging you with controlled rotations. This exercise is ideal for adding variety and intensity to your workout.

Weighted Chin Ups

Weighted chin-ups, also known as chin-ups with a neutral grip, are an excellent exercise for the back and biceps. Compared to weighted pull-ups (overhand grip), there are slight differences in the muscles targeted between the two variations—differences even measured in studies. However, the differences are so small that they hardly matter for most people, unless you’re pursuing serious bodybuilding goals. Both exercises activate muscles similarly, with chin-ups emphasizing the biceps and slightly engaging the chest, while pull-ups target the lower trapezius a bit more. Bottom line: both are great for building a strong back. But if your goal is to learn the bar muscle-up, then the weighted pull-up is the better choice!

Shrugs with dumbbells

Shrugs, also known as neck pulls, are a popular fitness exercise for strengthening the neck muscles and upper back. This exercise can be performed in various forms, including with barbells, cable machines, Smith machines, or resistance bands. Athletes can choose between standing and seated versions, as well as positioning the weights in front of or behind the body. Here you see standing shrugs with dumbbells.

Pull Ups

The overhand grip pull-up on the bar is a classic exercise in strength training that effectively strengthens the muscles of the back and arms. In this variation, the palms face away from the body. The overhand grip pull-up is not only a benchmark for functional upper body strength but also an excellent exercise for improving grip strength and body control. Similar exercises like the Ring Pull Up or the L-Sit Pull Up offer additional challenges. Furthermore, learning the overhand grip pull-up, combined with explosive pull-ups, lays the foundation for successfully mastering the Bar Muscle Up.

Chin Ups with gym rings

Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.

Biceps Curls with a barbell

Barbell biceps curls are a fundamental exercise in strength training, particularly effective for building and strengthening the biceps muscles. This variation allows you to train both arms simultaneously. The ability to use heavier weights compared to dumbbells enables more intense training stimuli, making the barbell biceps curl a popular choice for athletes looking to increase their upper arm size and strength. With alternative exercises like dumbbell biceps curls or biceps curls on gymnastic rings, similar training stimuli can be achieved.

Negative Push Ups

Negative push-ups, also known as eccentric push-ups, are an exercise where you slowly and controlled lower your body from the top push-up position to the ground. This movement trains the chest, shoulders, and triceps and is particularly effective for muscle building. Negative push-ups are ideal for beginners looking to improve their strength and control, or for advanced athletes who want to increase their training intensity. The negative push-up is an ideal preparatory exercise for learning the classic push-up as it builds eccentric strength in the relevant muscles. It facilitates the transition to more advanced exercises that require greater body control and balance.

Biceps Curls with dumbbells

Bicep curls are a classic bodybuilding exercise specifically designed to strengthen and shape the biceps muscles. While performing the exercise with a dumbbell allows for isolated training of each arm, bicep curls with a barbell offer the opportunity to use heavier weights. The exercise bicep curls on gymnastics rings provides an excellent alternative, especially when you're traveling and don't have access to a gym.

Pike Push Ups

Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights. Popular weighted alternatives include shoulder presses and Arnold presses.

Pancake Stretch

The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. The further you lean forward, the more intense the stretch becomes. The pancake stretch is a mobility prerequisite for the Press Handstand and a preparatory exercise for the Splits.

Pistol Squats

The pistol squat is a challenging single-leg squat where you lower yourself deep into a squat while keeping the other leg extended forward. This exercise requires not only strength but also good balance and flexibility. It particularly targets the thighs, glutes, and core muscles. Those who want to work their way up to pistol squats can start with supportive exercises like the Bulgarian split squat or deep squat with weight to build the necessary strength and flexibility. Progressions of the pistol squat, which are explained further below, are also useful for learning the movement. Even more complex is the so-called dragon squat, where the free leg is crossed behind the standing leg as you lower into the squat.

Dead Bug

The Dead Bug exercise falls under the category of core exercises and aims to strengthen the abdominal muscles. It is particularly effective for improving stability and control throughout the entire body. During the exercise, the arms and legs are moved alternately. It is important to keep the lower back in contact with the floor to maintain tension in the abdominal muscles. A similar exercise is the Bird-Dog, where you start in a quadruped position instead of lying on your back.

One Arm Row with dumbbells

One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.

Bar Muscle Ups

The bar muscle-up, or muscle-up on the bar, is an advanced exercise where you first pull yourself up to a bar with a pull-up and then push yourself over the bar into a dip. This exercise trains the entire upper body, particularly the back, shoulders, chest, and arms, while enhancing both strength and coordination. It requires explosive pulling power and precise technique to perform the movement smoothly. The bar muscle-up is especially popular in CrossFit and calisthenics for demonstrating body control and strength.

Handstand

The handstand is one of the most fundamental and significant exercises in calisthenics. It requires not only strength in the shoulders, arms, and upper back but also balance and precise body control. Regular practice is the key to mastering the handstand. In addition to the handstand, there are other challenging exercises, such as the Handstand Push-up, where you bend your arms and push yourself back up while in a handstand. An ideal preparatory exercise for this is the Pike Push-up. This variation combines the benefits of the handstand with a more stable starting position and targets similar muscle groups, making it especially suitable for beginners. The Swiss Handstand is a challenging progression where you powerfully press into a handstand with straight arms—a great challenge for advanced athletes.

Face Pulls with gym rings

Face pulls are an exercise specifically designed to strengthen the rear shoulder muscles and the upper back. By pulling towards the face and rotating the arms outward, the rotator cuff and rear deltoids are activated, which helps to build shoulder strength and prevent shoulder injuries. This exercise is particularly effective in correcting muscular imbalances in the shoulder area and can also promote better posture.

One Arm Row with gym rings

The one-arm row on gymnastics rings is a unilateral pulling exercise. It offers a more intense alternative to one-arm dumbbell rows and is an excellent way to add variety to your training routine.

Dragon Flag

The Dragon Flag is a challenging core exercise, famously associated with Bruce Lee, and is notorious for its intense demands on the abdominal muscles. This exercise targets the entire midsection for strengthening. During execution, the body is held almost horizontally, with the upper back being the only point of contact with the floor. Although the Dragon Flag is an extremely demanding exercise, it is entirely possible to master it by training progressively. Effective preparatory exercises include the One-Leg Dragon Flag, where one leg is lifted while the other remains on the ground, the Tuck Dragon Flag, where the knees are pulled to the chest, and the Negative Dragon Flag, which focuses on the controlled downward movement. Essential preparatory exercises to master beforehand include the static holds Plank and Hollow Body Hold.

Triceps Extensions with gym rings

Triceps Extensions on the rings focus on building muscle in the triceps and are an excellent preparation for more advanced exercises like Ring Push-ups or Ring Dips. In this exercise, you start in an inclined plank position with your arms extended while gripping the rings. By bending your elbows in a controlled manner, you lower your body forward and then return to the starting position with a powerful extension of the arms.

Downward Dog Pose

The downward-facing dog pose is one of the most well-known yoga poses and often serves as a starting point for many other exercises. In this position, you stretch your body into an inverted V-shape, with your hands firmly on the ground and your hips lifted upwards. This pose stretches the muscles at the back of the legs, strengthens the shoulders, and improves spinal flexibility. The downward-facing dog also promotes circulation and can help relieve tension in the back.

Push Up Hold

The static push-up, also known as the push-up hold, is an isometric exercise. In this exercise, you maintain the push-up position without moving up or down as you would in classic push-ups. This exercise is particularly effective for training the upper body, as it requires you to maintain tension over an extended period. The static push-up challenges not only your strength but also your endurance and mental toughness.

Hanging Leg Raises

Hanging leg raises are an effective exercise for training the abdominal muscles, particularly the lower abs. In this exercise, you hang from a bar and lift your straight legs in a controlled manner up to hip height. This exercise requires core strength and strong grip strength. Compared to leg raises on the dip bar or rings, hanging leg raises are better suited for focusing on the abdominal muscles since you don't need to support your body. Additionally, they are an excellent preparation for the more complex exercise toes to bar.

Scissor Kicks

Scissor kicks primarily train the abdominal muscles and hip flexors. This exercise is performed while lying on your back, alternately lifting the legs. It is important to keep the lower back pressed against the floor. Scissor kicks complement a range of abdominal exercises that can be performed in a supine position without equipment, such as the V-Ups Hold, Leg Raises, and the Hollow Body Hold.

Straddle Press Handstand

The Press Handstand is one of the most challenging ways to get into the Handstand. You start from a straddle position and pull your legs past your body into the handstand. This exercise requires a high level of strength, flexibility, and stability in the handstand.

Y Raises with dumbbells

Y raises with dumbbells are an effective exercise for strengthening the upper back muscles, particularly the trapezius. This exercise helps improve posture and prevent shoulder issues. Unlike classic shoulder exercises like Lateral Raises or Front Raises, Y raises focus on external rotation of the shoulder joints, which is crucial for shoulder stability. They are a great alternative to exercises like Face Pulls, as they target similar muscle groups.

Lying Triceps Extensions with dumbbells

Lying triceps extensions are an isolation exercise that specifically strengthens the triceps, focusing on the bending and extending of the elbows. Compared to standing dumbbell triceps extensions, the lying variation offers a more stable position, reducing strain on the lower back while effectively targeting the triceps.

Table Rocks

Table Rocks primarily train the shoulders, triceps, and core while also improving shoulder flexibility. The exercise requires holding the body in a table-like position, similar to an inverted plank, with the hips actively pushed upwards.

Z Press with dumbbells

The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.

Jefferson Curls

Jefferson Curls are a dynamic exercise that stretches and strengthens the back muscles as well as the hamstrings. By slowly bending the upper body, this exercise improves flexibility and stability in the back. Other exercises that stretch the posterior chain include Good Mornings or the Elephant Walk.

Wall Slides

In Wall Slides, you stand with your back against the wall and move your arms up and down along it. This exercise improves shoulder mobility and is particularly effective for correcting posture. Similar to Wall Slides, Face Pulls also target the shoulders and upper back. In Face Pulls, a cable machine or gymnastic rings are used to pull the hands toward the face.

Knee Raises on parallel bars

Knee raises primarily train the abdominal muscles and hip flexors, similar to the L-Sit or leg raises. During the exercise, the knee is pulled up to the chest while keeping the upper body upright. This exercise can be performed while standing or hanging from a pull-up bar. Knee raises can be done with different equipment. In the parallel bars variation, the arms stabilize the body, which intensively engages the shoulder and core muscles.

Single Leg Calf Raises

In the single-leg calf raise, you stand on one leg and slowly push your heel upward. This exercise trains your calves and strengthens the stabilizing muscles in the ankle and lower leg. It can be performed on a flat surface or an elevated step to increase the range of motion.

Chin Up Hold with bent legs

The bent-arm hang with bent legs or Pull Up Hold is the top position of a pull-up with the legs pulled up. You hold onto the pull-up bar or gymnastics rings and pull your legs up in a bent position while keeping the upper body stable. This exercise is especially useful for learning the pull-up or specifically addressing weaknesses in the upper part of the pull-up movement.

Negative Chin Ups with gym rings

Negative pull-ups on gymnastics rings are an effective exercise for the back and biceps. The focus is on the eccentric phase of the movement, meaning the slow lowering of the body. This exercise helps build strength and is useful for learning normal chin-ups.

Pistol Squat To Box

Pistol Squats to Box, or Sit Downs, are a progression exercise of the Pistol Squat, aimed at strengthening the leg muscles, especially the quadriceps and glutes. In this exercise, a one-legged squat is performed in front of a box or bench, allowing you to sit down at mid-height. The raised surface reduces the range of motion, making the exercise easier for beginners. Other progression exercises for the Pistol Squat with similar intensity include Assisted One-Legged Squats and Negative One-Legged Squats.

Weighted Push Ups

The weighted push-up is an advanced variation of the classic push-up. In this exercise, additional weight, such as a weighted vest or a plate, is placed on the back to increase the intensity of the workout.

Lat Stretch with gym rings

The lat stretch on the gymnastic rings is an effective exercise for mobilizing and stretching the back muscles, especially the latissimus. In this stretch, you hold onto the rings with your hands and gently lower your upper body, creating a strong pull in the side muscles of the back. This stretch works well as part of a cool-down routine or for recovery after intense strength exercises like pull-ups or rowing.

Straight Bar Dips

Straight bar dips are a challenging dip variation performed on a straight bar instead of parallel bars. This exercise primarily targets the chest, shoulders, and triceps. Compared to parallel bar dips, the straight bar requires a greater forward lean of the upper body and allows for a smaller range of motion. Straight bar dips are not only a standalone exercise but also play a key role in learning the bar muscle-up. During the transition, the body moves from the pulling phase (pull-up) into the dip, placing significant demand on the chest, shoulders, and triceps. A common challenge is "getting stuck" in the transition phase. Mastering straight bar dips and explosive pull-ups provides a solid foundation to overcome this difficult part of the muscle-up transition.

Banded Pull Ups

Band-assisted pull-ups make traditional pull-up training easier by providing support through a resistance band. This exercise is particularly suitable for beginners or individuals looking to build upper body strength before being able to perform unassisted pull-ups. It primarily targets the back and arms. Compared to regular overhand-grip pull-ups, the intensity is reduced, allowing for a focus on proper form. This variation also helps in progressively learning pull-ups, similar to how negative pull-ups serve as a stepping stone to completing full pull-ups.

Weighted Dips

Weighted dips are an intense variation of classic dips, where additional weight is used to increase the resistance. They primarily target the chest muscles, triceps, and front shoulders. Compared to regular dips, they offer a greater challenge, making them especially suitable for advanced athletes looking to achieve more muscle growth and strength. The extra weight is often added using a [weight belt](https://shop.dieringe.com/products/dip-gurtel) with weight plates or kettlebells. Weighted dips are a great addition or progression from classic dips and can also serve as an alternative to bench press, providing a different angle to work the upper body.

Parallel Bars Support Hold

The support on the parallel bars is a classic exercise that primarily trains the chest, shoulder, and arm muscles while stabilizing the core. You support yourself with straight arms on the parallel bars, enhancing body tension and balance. This exercise is a foundation for advanced movements like Dips and L-Sit, as it builds the necessary upper body strength and control.

One Leg Hip Thrusts

Single-leg hip thrusts are a variation of the classic hip thrust where only one leg is used to push the hips upward. This exercise specifically strengthens the glute muscles, lower back, and hamstrings. The single-leg movement also improves stability and balance, as each side works independently. Compared to regular hip thrusts, this variation provides a more intense load per leg and is great for correcting muscular imbalances. To increase the muscular load without focusing on imbalance, the weighted hip thrust is a good option.

Dragon Squats

Dragon squats, similar to the Pistol Squat, are an advanced exercise that primarily strengthens the glutes, thighs, and core. In this movement, one leg is crossed behind the standing leg as the body lowers into a squat. This exercise promotes balance, stability, and mobility in the hips and ankles.

Worlds Greatest Stretch

The "World's Greatest Stretch" is a dynamic mobility and warm-up exercise that targets multiple muscle groups at once. It combines stretches for the hips, hamstrings, spine, and shoulders. This movement enhances flexibility and mobility by activating the entire body. This exercise is especially recommended for athletes and fitness enthusiasts.

Single Leg Hip Thrusts with a dumbbell

Here's a refined version of the English translation: Single-leg hip thrusts with weight, typically done with a dumbbell, primarily target the glutes, hamstrings, and lower back. The upper back is supported on a bench or the floor, with a dumbbell placed on the hips while one leg is lifted off the ground. This unilateral exercise enhances stability and helps correct muscle imbalances between the legs. It requires good balance and core engagement to ensure proper form. Alternatively, the exercise can be performed as a Hip Thrust without Dumbbell.

Hindu Push Ups

Hindu Push-Ups are a dynamic variation of the classic push-up. They target the chest, shoulder, and triceps muscles while incorporating fluid movements that also engage the lower back and core muscles. Hindu Push-Ups improve both flexibility and strength, as they combine elements of strength training with mobility exercises.

Toes To Bar

Toes to Bar is a dynamic exercise performed on a pull-up bar where the legs are swung upward from a hanging position until the toes touch the bar. In German, this exercise is also called "Anristen." It can also be performed on gymnastic rings, which offers advantages, such as allowing the toes to move further past the line of the pull-up bar, which can be helpful for transitioning into a Skin the Cat. Similar to the hanging leg raise, this exercise specifically targets the lower abdominal muscles. Additionally, it engages the hip flexors and improves grip strength.

Weighted Ring Push Ups

Weighted push-ups on gymnastic rings are one of many variations in the push-up family. In addition to the chest, shoulders, and triceps, this exercise also places a greater emphasis on the core and the entire stabilizing musculature. The rings allow for an individualized width and grip position, which is very comfortable for the shoulders. Additionally, due to the instability, smaller muscle groups have to work harder to keep the body stable. This variation is a direct progression of the regular weighted push-ups.

Push Up Shoulder Taps

Shoulder Tapping is an exercise that strengthens the upper body, especially the core, shoulders, and arms. During the exercise, you hold a static push-up position and tap the opposite shoulder with one hand. This challenges balance and stability in the core.

Weighted Pull Ups

Weighted pull-ups with an overhand grip (palms facing forward) intensify the classic pull-up by adding extra weight to specifically train the upper back, latissimus, and biceps. They are an ideal progression from regular overhand grip pull-ups on the bar, allowing you to gradually increase the load and challenge the muscles further. While there are slight differences in muscle engagement between weighted chin-ups and weighted pull-ups—differences even confirmed in studies—they’re minimal enough that they hardly matter for most people, unless you have ambitious bodybuilding goals. Both exercises activate muscles in similar ways: chin-ups engage the biceps and chest slightly more, while pull-ups work the lower trapezius a bit more. Bottom line: both versions are great for building a strong back. But if you aim to learn the bar muscle-up, the weighted pull-up is the better choice!

Skin The Cat with gym rings

"Skin the Cat" is a full-body exercise that promotes shoulder mobility and trains upper body strength, particularly in the back, abdominal, and shoulder muscles. For this exercise, you hang from a bar or rings and slowly rotate your body through your arms until your hips are above your shoulders. It can be seen as an extension of the Toes to Bar or Toes to Rings, as it requires not only lifting the legs but also a complete body rotation, demanding greater flexibility and control. The name "Skin the Cat" likely originates from the English expression "there's more than one way to skin a cat," which roughly means that there are different ways to achieve a goal. In gymnastics terminology, the phrase refers to overcoming an obstacle by turning or "skinning" the body through a tight movement.

Ring Pike Ups

Ring pike ups with your feet in the gymnastic rings are a challenging exercise that heavily engages the abs, shoulders, and core. During the movement, you lift your hips upwards while keeping your legs straight, so that your body forms an inverted V-position. The instability of the rings further challenges the stabilizing muscles, especially in the shoulders and core, to maintain balance. This variation is a progression from regular pike ups and enhances your body tension.

One Arm Push Ups

One Arm Push Ups are a challenging variation of the classic push-ups that require more strength and balance. They primarily train the chest, shoulders, and triceps, but also place a greater demand on the core for stabilization. This exercise is considered a top-level skill because it requires advanced strength and full-body control.

Incline Bench Press with dumbbells

Dumbbell pressing on the incline bench is an excellent exercise for specifically strengthening the upper chest muscles. The slightly inclined position of the bench places more emphasis on the upper part of the pectoral major, while the shoulders and triceps also actively contribute. This exercise is a variation of the classic flat bench press and is an ideal addition to achieve balanced chest muscle development. Compared to incline pressing with a barbell, using dumbbells allows for a greater range of motion and promotes symmetrical muscle growth, as each side has to work independently.

Cat Cow

Cat-Cow is a popular yoga exercise that mobilizes and stretches the back. It helps to mobilize the spine and improve back flexibility. The exercise alternates between the Cat and Cow positions.

Jumping Squats

Jumping squats primarily train the muscles in the legs and glutes. This exercise is similar to a normal squat, but it includes an explosive jump in the movement.

Weighted Ring Pull Ups

Weighted Ring Pull Ups are a challenging exercise for strengthening the upper body muscles, primarily working the back and biceps. The added weight increases the intensity compared to the classic pull-up.

Tuck Planche on parallettes

The tuck planche is a fundamental preparatory exercise for the planche. In this position, the body is held horizontally above the ground with the legs tucked toward the chest and the arms straight. Parallettes make the grip easier, reduce strain on the wrists, and provide extra stability as well as more clearance for the legs and feet due to the elevated starting position. The frog stand is often mistaken for the planche, but it involves bent arms, not straight arms, and therefore doesn’t belong to the family of straight arm skills.

Scapular Push Ups with parallettes

Scapular Push-ups, also known as shoulder blade push-ups, are an exercise that specifically strengthens the shoulders and the serratus anterior. The arms stay straight while you control the movement of your shoulder blades, pulling them together and pushing them apart. This exercise enhances the stability and mobility of the shoulder blades. Scapular Push-ups are a great addition to regular push-ups, especially if you have issues with shoulder activation. They are also popular in planche training as they help train the technique of shoulder girdle protraction.

Deep Squat

The deep squat (Malasana), also known as the deep squat hold or "ass to grass" squat, is a fundamental exercise that promotes flexibility and stability in the lower body. It primarily targets the thighs, glutes, and lower back while also mobilizing the ankles, hips, and knees. This position improves posture and can help prevent back pain. Compared to a regular squat, you remain in the end position of a squat in the deep squat, placing the knees, hips, and lower back in a comfortable and relieving flexion. It is an excellent exercise to improve lower body mobility and serves as a foundation for advanced exercises like Pistol Squats or Goblet Squats.

Protraction Retraction

Protraction and retraction describe the forward and backward movement of the shoulder blades (scapulae). During protraction, the shoulder blades move forward, away from the spine, which is important in exercises like push-ups or planks. Retraction pulls the shoulder blades back towards the spine, as seen in bent-over rows or pull-ups. Both movements are essential for the stability and mobility of the shoulder joints.

Calf Stretch

Calf stretching is a simple yet effective exercise to specifically target the muscles at the back of the lower legs. You stand with both feet on an edge and let your heels drop down as far as comfortable, holding the stretch within a tolerable range. This exercise improves calf muscle flexibility and helps release muscle tension, making it especially beneficial after intense workouts or long periods of walking or standing.

Handstand Push Ups with parallettes

Handstand push-ups on parallettes require a great deal of stability, strength, and coordination, as they are performed in a handstand position. Compared to regular push-ups, this exercise is much more intense, as you need to lift your entire body weight. It requires a stable handstand position and significant shoulder strength, making it a common advanced progression from exercises like Pike Push-Ups or wall handstand push-ups.

Triceps Stretch

The triceps stretch specifically targets the muscles at the back of the upper arm and improves shoulder mobility. One arm is bent behind the head, while the opposite hand gently presses the elbow down. This stretch is an ideal addition after triceps exercises to release tension and support recovery.

Toe Walk

Toe walks are a simple yet effective exercise for strengthening the calf muscles and improving balance. You walk on your tiptoes, which also engages the foot muscles and promotes ankle stability. This exercise is a great addition to calf raises and can help stabilize the overall foot and leg muscles, preventing injuries.

Plank Leg Lifts

Plank leg lifts combine the core stability of the classic plank with a dynamic leg lift, which engages not only the abs and back muscles but also the glutes and leg muscles more intensively. By alternating leg lifts, balance is challenged, and the core is activated more deeply. Compared to the forearm plank, this variation involves the lower body more, making the exercise more challenging and versatile.

Diagonal Stretch

The full diagonal stretch is an advanced stretching exercise where the upper body is stretched diagonally, allowing for an intense stretch along the entire side of the body. This exercise improves flexibility in the hip flexors and lateral core muscles. It can relieve tension and pain in the lower back and is especially useful as a warm-up before running-intensive sports or for anyone who spends a lot of time sitting during the workday.

Weighted Ring Dips

Weighted ring dips are an advanced variation of classic dips, where the additional weight significantly increases intensity. This exercise primarily targets the chest, shoulders, and triceps, with the instability of the rings often meaning that less weight can be managed compared to dips on parallel bars. However, many trainees feel their chest muscles working more intensely when training on rings. In addition to regular ring dips, Bulgarian ring dips offer another challenging ring dip variation.

Banded Lateral Raises with a band

Lateral raises with a band are an excellent way to train the side shoulders when weights aren’t available for dumbbell lateral raises. To perform this exercise, stand on a resistance band, hold the ends, and lift your arms to the side until about shoulder height. The band provides increasing resistance, which evenly challenges the shoulder muscles.

Gym Ring Archer Rows

Archer rows on gymnastic rings are a more advanced variation of classic rowing. In this exercise, one arm performs the row while the other stays extended to the side. This exercise specifically targets the upper back and biceps. Compared to traditional rowing exercises like dumbbell or barbell rows, ring training puts less strain on the lower back and legs, making it especially suitable for people with back pain. An additional progression of the Archer Rows is the one-arm row on gymnastic rings.

Negative Dips with gym rings

Negative dips on the rings focus on eccentric loading, where you lower yourself in a controlled manner. This phase intensely engages the chest, shoulders, and triceps and can lead to muscle soreness. Negative dips are an ideal preparatory exercise for ring dips.

German Hang with gym rings

The German hang is a stretching and strength exercise where the body hangs backward from rings or a bar, with the shoulders maximally opened. This position provides an intense stretch for the chest and shoulder muscles while engaging the rear shoulder muscles, upper back, and arm flexors. The German hang improves shoulder stability and promotes mobility, making it especially valuable for advanced athletes in gymnastics, calisthenics, and strength training. It serves as a preparatory exercise for more complex movements like the skin-the-cat or the muscle-up and supports joint health by safely loading the shoulder in a deep stretch position when practiced in a well-structured training program with progressive load increases.

Bear Sit

The bear sit is a mobility exercise that specifically targets the hips and lower back. In this position, you sit on the floor with your legs spread wide, knees pointing outward, and feet flat on the ground. Keep your upper body upright while actively opening the hips. This exercise improves the flexibility of the adductors and is ideal as preparation for deep squats or as a complement to other mobility exercises like the 90/90 stretch.

Alternating Biceps Curls with dumbbells

Alternating dumbbell bicep curls are a classic exercise for strengthening the arm muscles, especially the biceps. They are excellent for building more strength and muscle mass in the upper arms. Since each arm works alternately, the biceps are specifically isolated while the rest of the body remains stable. Compared to two-arm curls, this variation places a stronger focus on isolating each arm individually.

Plank Switches

Plank switches combine the stability of a plank with dynamic movements to train the core muscles, as well as the shoulders and arms. Compared to static planks, the movement from a forearm position to a hand support position adds an extra challenge, as the body must be kept stable during the transition. The focus of this exercise is on strengthening core stability, while the alternating shifts in support also require pressing strength.

Press Handstand

The press handstand is an advanced way to enter the handstand, requiring a great deal of control, flexibility, and strength. Starting from a forward bend, the weight is shifted onto the hands. The feet are then lifted, and the spine is gradually aligned, vertebra by vertebra, until reaching the handstand position. In comparison, the straddle press handstand starts from a straddled forward bend. This makes the straddle press handstand slightly easier, as the legs can be brought up closer to the center of gravity.

Pseudo Planche Push Ups with gym rings

Pseudo planche push-ups are an advanced variation of the classic push-ups that place greater emphasis on the shoulders. Unlike regular push-ups, the center of gravity is shifted forward by positioning the hands further back, roughly at hip level. This exercise is a great introduction to training for the planche. Other exercises, such as archer push-ups, provide a good alternative for those looking for less intense shoulder strain.

Elevation Depression

Elevation and depression refer to the upward and downward movement of the shoulder blades and are an effective exercise for strengthening the muscles around the shoulders and upper back. During elevation, the shoulder blades are pulled upwards, while during depression, they are actively pressed downwards. These movements primarily work the trapezius and rhomboid muscles. Elevation and depression can be integrated into various exercises, such as pull-ups or dips, to improve shoulder control and stability.

Weighted Ring Rows

Ring rows with a weight vest primarily strengthen the upper and middle back as well as the arm flexors, with the rings allowing for a customized grip. Wearing the weight vest increases resistance, providing an excellent way to make regular rows more challenging and continue delivering effective training stimuli. Unlike pull-ups, which use a vertical pulling pattern, rows focus on a horizontal pull, effectively targeting the upper back.

Spiderman Push Ups

Spiderman push-ups are a dynamic variation of the classic push-up, where the hip and core muscles are additionally engaged. As you lower yourself, one knee is brought to the side towards the elbow, which also promotes hip mobility. This exercise not only trains the chest, shoulders, and triceps but also the abdominal muscles. Spiderman push-ups are a great alternative or addition to classic push-ups or mountain climbers to improve mobility and body control.

Hip CARs

Hip CARs (Controlled Articular Rotations) are a mobility exercise aimed at improving hip joint flexibility and control. Through slow, controlled movements, the full range of motion in the hip joint is utilized, activating the hip flexors, glutes, and adductors. This exercise is especially useful as a warm-up before more intense workouts or to enhance hip mobility and stability. Unlike static stretches, Hip CARs require active control, similar to dynamic mobility exercises like leg swings.

Explosive Push Ups

Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.

Hip Circles

Hip circles are a simple mobility exercise in which the hips are moved in a circular motion to improve flexibility and range of motion in the hip area. This exercise activates the muscles of the lower back, hips, and abs, and helps to distribute joint fluid, leading to better hip mobility and injury prevention. Hip circles are ideal as a warm-up exercise before physical activities or as part of a mobility routine, as they gently guide the hip joints through their full range of motion.

Bridge Rotations

The bridge rotation combines the classic bridge with a dynamic rotational movement to enhance both flexibility and strength throughout the upper body. This exercise intensely engages the back muscles, shoulders, and core. Unlike the static bridge, the rotation allows for active stretching and mobilization of the spine, improving coordination. The bridge rotation can be seen as a progression from the half bridge rotation, which serves as an easier entry point and helps train controlled movement execution.

Tuck Front Lever with gym rings

The tuck front lever is an effective exercise for strengthening the back, core, and triceps muscles, and it serves as an ideal preparation for the full front lever. In this exercise, the knees are pulled towards the chest, and the body is held parallel to the ground while gripping a bar or rings. Due to the tucked legs, this exercise is easier than the regular front lever because the weight remains closer to the body’s center of gravity. The tuck front lever is perfect for beginners to build body tension and prepare for the advanced straight-leg variation.

Cobra Push Ups

Cobra push-ups are one of the simplest push-up variations for beginners. They’re even easier than knee push-ups, as the movement involves pushing up in a way that resembles a cobra rising. The name comes from the way the upper spine lifts first, followed gradually by the rest of the body—much like a snake raising itself. A common myth suggests that this movement is a sign of improper form. While that may be true if done unintentionally, here it is a purposeful technique and therefore correct. A similar back position can also be seen in the ring cobra stretch. Cobra push-ups are thus an excellent introductory exercise for beginners learning classic push-ups, while also promoting flexibility and strengthening the lower back.

Elbow Press

The Elbow Press is a dynamic exercise that primarily activates the rear shoulders, upper back, and neck, while the core muscles provide stability. The body is lifted in a controlled manner using the elbows, while the glutes and feet remain on the floor. The legs are bent during the movement. This exercise can be considered an advanced variation of Table Rocks and the Reverse Plank. The Elbow Press is an excellent choice for anyone looking to effectively train their back—completely without equipment.

Chest Chin Ups with gym rings

Chest-to-ring pull-ups are a challenging variation of the classic pull-up, where the pull is performed until the chest reaches the rings. This exercise intensely engages the back muscles and biceps. The free movement of the rings allows for a grip position that is most comfortable for the athlete. This variation is ideal for advanced athletes looking to further develop their strength, body tension, and coordination. Chest-to-ring pull-ups are also a great preparation for more complex movements like the muscle-up.

Toes To Rings with gym rings

Toes to rings effectively train the entire core, especially the abdominal muscles and hip flexors. Compared to the classic version on the bar, rings provide a slightly modified option. This exercise can be considered an advanced version of knee raises on the rings. If you want to target your abs, perform the exercise without momentum—unless you’re training for a CrossFit competition. A helpful side effect of this exercise: the L-sit will become easier.

Assisted Dips with gym rings

Assisted ring dips with feet on the ground are a beginner-friendly version of classic ring dips that help build strength in the chest, shoulders, and triceps. The foot support on the ground allows for safe practice of the movement and stability while partially reducing body weight. This exercise is excellent preparation for unassisted ring dips, giving beginners a chance to develop the coordination and body tension needed for more challenging ring dips.

Negative Ring Muscle Ups

Negative ring muscle-ups focus on the eccentric part of the classic ring muscle-up. By taking advantage of the fact that we’re stronger during the lowering phase than the pull-up, this movement can be practiced even before achieving a full muscle-up. The exercise allows targeted training of the negative phase, building strength and helping to learn the complex movement sequence. It strengthens the back, shoulders, and arms and is an excellent precursor to the full ring muscle-up. Compared to negative ring dips, this exercise incorporates the transition, which particularly challenges shoulder mobility and strength.

Advanced Tuck Front Lever with gym rings

The advanced tuck front lever is a preparatory exercise for the front lever that intensely engages the core and back muscles. Unlike the simpler tuck position, where the knees are closer to the chest, the legs in the advanced tuck remain only slightly bent. This adjustment changes the leverage, making the exercise more challenging and requiring more strength. The advanced tuck is an intermediate step between the tuck front lever and the single leg front lever.

Advanced Tuck Planche with parallettes

The Advanced Tuck Planche is a challenging variation of the Planche. Compared to the basic Tuck Planche, where the knees are close to the chest, the legs in the Advanced Tuck are only slightly bent, which requires more strength and body control. This exercise serves as a transition to the Full Planche and is an important progression for calisthenics athletes looking to improve their Planche technique.

Banded External Rotations with a band

Band external rotations are an effective exercise for strengthening the rotator cuff, especially the external rotators (infraspinatus and teres minor), which rotate the upper arm outward in the shoulder joint (away from the body center, or backward). This exercise improves shoulder joint stability and helps prevent injuries. To perform it, anchor a resistance band at a fixed point, and with a 90° bend in the elbow, rotate the arm outward while keeping the upper arm close to the body. Band rotator training is an ideal complement to pressing exercises like shoulder presses or dips and is excellent as a warm-up before strength training or as an accessory exercise afterward. Alternatively, face pulls are also beneficial, as they similarly engage and strengthen the shoulder's external rotators.

Lunge Rotation

The Lunge with Rotation combines the classic leg exercise with a torso twist, training not only the legs but also the abdominal muscles and spinal mobility. The main load is on the thighs and glutes, while the rotational movement specifically engages the core muscles. Compared to a regular lunge, this variation challenges stability more, as the added twist further tests balance.

Hollow Body Rocks

Hollow body rocks are an effective core exercise in which the body performs rocking movements while maintaining a stable, curved position. This exercise primarily strengthens the abdominal muscles and is especially suited for sports like calisthenics or gymnastics, as it requires strong body tension and control. A good preparatory exercise is the hollow body hold, which is also often considered a foundation for handstand training.

Knee Lifts

Knee Lifts also called High knees are a simple yet effective cardio exercise where you alternately pull your knees towards your chest in a controlled manner while standing in place. It is well-suited as a warm-up exercise to get the circulation going or as part of athletic training that includes running-specific drills.

Kneeling Push Ups

Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury. In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.

Elbow Push Ups

Elbow push-ups are an easier variation of the classic push-up and are mainly used as a warm-up and mobility exercise.

Bulgarian Dips with gym rings

Bulgarian ring dips are a challenging exercise that intensely targets the chest muscles. Compared to regular bar dips, the rings allow for a greater range of motion, leading to a deeper stretch of the chest. The upper arms are brought further outward, which intensifies the chest stretch even more. This exercise is an advanced variation of the classic ring dips.

Front Lever Pulls with gym rings

Front lever pulls intensely strengthen the back, triceps, and core. In this exercise, the body is repeatedly pulled from a hanging position through the horizontal front lever position up to an inverted hang—a movement that requires tremendous body tension and strength. This exercise is one of the most challenging straight-arm pulling exercises and is an important component of training for the front lever.

Hamstring Walk

The Hamstring Walk is a mobility exercise that’s not often seen. It mobilizes and strengthens the entire lower body, especially the muscles around the hips and lower back. You sit with your legs extended and try to move forward and backward by lifting your legs. The exercise looks easier than it is—after just a few repetitions, you’ll feel how challenging it is. The Hamstring Walk is often used to prevent lower back pain or to relieve blockages, as the many small, intense movements specifically mobilize the hips and lower back.

Banded Shoulder Press with a band

The shoulder press with a resistance band is an effective exercise for strengthening the shoulder muscles, especially the front shoulders. The band is anchored under the feet while the arms are stretched upwards. Unlike the classic shoulder press with dumbbells, the resistance band provides variable resistance, which challenges the muscles more intensively, especially in the final phase of the movement. Additionally, it activates the core muscles more since the band's instability requires greater balance and stability in the upper body. This variation is excellent for flexible training, as it requires little equipment and can easily be adjusted to different difficulty levels.

Pancake Good Mornings

Pancake Good Mornings strengthen and mobilize the posterior chain, especially the lower back, glutes, and hamstrings. This exercise combines the forward bend of the Pancake Stretch with the hip extension of classic Good Mornings. It’s particularly useful for improving hip and hamstring flexibility and is an advanced version of regular Good Mornings, as it requires greater mobility.

Pancake Walk

Pancake Walks on the hands enhance flexibility in the hips and hamstrings. The exercise starts in a wide-legged forward fold, similar to the Pancake Stretch. You move forward, using your hands for support, and straighten up as you go. This allows you to work within your current range of motion in the hips and hamstrings. This exercise is a great preparation for both the Pancake and the Pancake Good Morning.

Hip Airplane

The Hip Airplane is an effective exercise to improve mobility and stability in the hips. It especially helps with symmetry in hip rotation, which is important for avoiding imbalances during strength training. The exercise can be adjusted as needed: to enhance mobility, lower the pelvis to promote internal hip rotation; for stability, work on controlling the single-leg stance. The Hip Airplane can be used as preparation for squats or deadlifts or as active recovery on rest days. Thanks to the rotational plane, the exercise targets muscle groups that are often neglected in traditional strength exercises.

Curtsey Lunges

Curtsey lunges are a variation of the classic lunge, where the back leg is crossed behind the body. This movement particularly targets the outer thighs and glutes, especially the side glute muscles. The crossing motion also promotes knee joint stability and improves coordination. Compared to the normal lunge, curtsey lunges work the side muscle groups more intensively, making them an effective exercise for balanced leg training.

Banded Shoulder Dislocates

Arm Circles with a Band, also known as Banded Shoulder Dislocates, are a warm-up and mobility exercise that specifically targets stretching in the front shoulders and chest. As the shoulders circle, the band stays under tension, leading to an especially deep stretch in the shoulders and chest when the band is pulled behind the head. This exercise is ideal for warming up or promoting shoulder health and can be used as an alternative or addition to classic Arm Circles forward or backward without a band.

Cobra Pose Strech with gym rings

The cobra stretch on gymnastic rings is a variation of the classic cobra stretch, using the rings to support and intensify the stretch. This exercise mobilizes the spine and stretches the shoulder and chest muscles, making it especially beneficial for people with sedentary jobs. By performing it on the rings, the shoulders and chest can be stretched at an angle that isn’t possible with the traditional cobra push-up on the floor.

Crow / Frog to Handstand

The Crow to Handstand, also known as the Frog to Handstand, is a more challenging version of the Crow Pose because you push up from the Crow position into a handstand using the strength of your shoulders and arms. This transforms the balance exercise into one that requires significant upper body strength and is suited for advanced practitioners.

One Arm Hang with gym rings

The one-arm hang is an advanced exercise for strengthening grip strength. Compared to the classic hang with two hands, it demands significantly more forearm strength, as the entire body is supported by just one arm. This exercise not only improves grip strength but also strengthens the shoulder muscles, which play a key role in balancing the body. The one-arm hang is an excellent preparation for more complex exercises like the one-arm pull-up and can be performed in various positions, such as active or passive hanging, to target different muscle groups.

Boat Pose, V Up Hold

The Boat Pose is a mobility exercise (also called Navasana in yoga) that strengthens the core muscles and improves balance. In this exercise, you lift both your legs and upper body at the same time while seated, creating a "V" shape.

Arm Circles Forward

Forward Arm Circles focus on the front shoulder and chest muscles while also mobilizing the upper back and rotator cuff. This exercise is often part of a warm-up routine and prepares the shoulders for upcoming activity by improving mobility and activating the muscles. Alternatively, this exercise can be done as Arm Circles with Band to add extra resistance and enhance shoulder muscle activation. The band increases tension during the movement, creating a stronger stretch in the chest and shoulders.

Elephant Walk Stretch

The Elephant Walk stretch (also called the Hamstring Stretch) is an exercise that improves hamstring flexibility. In a bent-over position, you try to keep your hands on the ground. Meanwhile, you alternate between straightening and bending your legs, creating a dynamic stretch.

Lying Pull Ups

The lying pull-up is an exercise where you lie on your stomach and lift your upper body by engaging your back, glutes, and core muscles. The goal is to lift your upper body off the floor until your chest leaves the mat. This primarily works the lower back and glutes while actively drawing the shoulder blades together. This exercise is similar to the Superman Lift but involves a more intense back engagement and is often used as part of back training or to improve back extension strength.

Passive Hang

The Passive Hang strengthens grip while also relieving the shoulders and spine. In this exercise, the body hangs relaxed from a bar, with the arms remaining straight. This hang supports shoulder health and improves upper body mobility. It also serves as a preparatory exercise for more challenging hanging exercises, such as Scapular Pull-Ups.

Assisted L Sit

In the supported L-Sit, the legs are extended with the heels resting on the ground. Compared to the regular L-Sit, where the legs are fully lifted off the ground, the supported version is ideal for beginners, as it requires less core strength while still preparing the upper body for the proper L-Sit. Another easier variation is the Tuck L-Sit, where the knees are drawn toward the chest.

Squat Calf Raise

Calf raises are an effective exercise for strengthening the calf muscles. In squat-position calf raises, you lift your heels in a controlled way from a deep squat, keeping your toes firmly on the ground. This variation focuses on building calf strength. However, recent studies show that the classic standing calf raise is even more effective for muscle growth in the calves. Standing calf raises primarily target the gastrocnemius muscle, intensively building functional strength and overall calf growth. In contrast, seated calf raises isolate the soleus muscle and allow for lifting heavier weights, which specifically promotes growth in the soleus. This targeted approach is beneficial for well-rounded calf muscle development.

Jumping Bar Muscle Ups

Jumping Bar Muscle-Ups are a dynamic preparatory exercise for learning the classic Muscle Ups. The jumping component in this variation helps initiate the movement with power and makes the transition from the pulling to the pushing phase easier. This exercise is especially useful for beginners working on their transition to the full muscle-up technique.

Back Lever Pulls with gym rings

Back Lever Pulls on the rings are an advanced exercise that requires you to already have a solid Back Lever. In this movement, you control your body from the German Hang up to the horizontal Back Lever position. This exercise intensely engages the entire upper body, especially the back, shoulders, and biceps. The Back Lever Pull demonstrates maximum control in the Back Lever and is often used to transition between strength elements, such as the Back Lever and Front Lever.

Pigeon Pose Good Mornings

Pigeon Pose Good Mornings combine the hip stretch of the Pigeon Stretch with the forward bend of traditional Good Mornings. This exercise improves hip mobility while simultaneously strengthening the lower back and glutes. The upright posture and controlled forward bend specifically target hip flexibility and core stability. Pigeon Pose Good Mornings are an advanced variation of classic Good Mornings and an extremely effective mobility exercise. They allow for active engagement with load through the full range of motion, optimizing both mobility and stability.

Twist Jumps

Twist Jumps are a dynamic jumping exercise that, similar to Jumping Jacks, trains the core muscles, legs, and coordination. In this exercise, you jump slightly and twist your upper body in the opposite direction of your hips to create a controlled rotation. This exercise is ideal for warming up and strengthening the core muscles.

One Arm Biceps Curls with gym rings

One-Arm Bicep Curls on gymnastics rings are an effective exercise for targeted bicep strengthening. The intensity of the exercise can be adjusted by changing the angle of the upper body: the more horizontal the body position, the greater the load on the biceps, as more body weight has to be lifted. Compared to regular Ring Bicep Curls, the one-arm variation allows for isolated muscle training. This exercise is a great alternative to classic dumbbell bicep curls or barbell bicep curls when only gymnastics rings are available.

Dragon Flag Raises

Dragon Flag Raises are an advanced core exercise where the body is kept straight and lifted and lowered in a controlled manner, with only the upper back touching the ground. This movement requires extremely strong core muscles and a high level of body control.

Scapular Row with gym rings

Scapular Rows, also known as Shoulder Blade Rows, strengthen the upper back, especially the muscles around the shoulder blades. In this exercise, you first spread the shoulder blades apart (scapular protraction) and then bring them back together (scapular retraction). This exercise promotes precise shoulder blade coordination and provides a solid foundation for other rowing exercises.

Tuck Back Lever with gym rings

The tuck back lever is an advanced calisthenics exercise that challenges the entire upper body, especially the lower back, front shoulders, chest, and biceps. Unlike the straight back lever, the body is held in a tucked position here, which reduces the difficulty level—making it ideal as preparation for the full back lever. The next progression levels are the one leg back lever and the straddle back lever, where the legs are spread apart, eventually leading to the full load in the full back lever.

L Sit Pull Ups, L Sit Chin Ups with gym rings

L-Sit Pull Ups combine the L-Sit with the Pull-Up and provide an intense workout for the back, abs, and hip flexors. With your legs extended in front of your body, you achieve maximum tension in the core and a deep stretch in the latissimus, especially in the lower range of motion (hang with straight arms), where pulling up is the most challenging. In addition to strengthening the back and biceps, this exercise trains the abs isometrically and improves body tension—perfect for progress in the Front Lever. Perform the exercise with proper form, whether on rings or a bar. A detailed execution guide can be found below.

Banded Chin Ups

Underhand grip pull-ups with a band are a supported variation of classic Chin-Ups, where a resistance band reduces body weight to make the movement easier. This exercise is ideal for beginners learning to perform their first pull-up. Although there are slight differences in muscle activation between Chin-Ups and Pull-Ups, such as greater biceps and chest engagement in chin-ups and more activation of the lower trapezius in pull-ups. These differences are hardly noticeable for beginners. Both exercises follow a similar activation sequence and are equally effective unless you're pursuing advanced bodybuilding goals.

Bulgarian Pull Ups with gym rings

The Bulgarian Pull-Up is an advanced variation of the classic Pull-Up that particularly strengthens the shoulder girdle and improves upper body stability. Unlike the regular pull-up, the arms are pulled outward rather than kept close to the body, requiring additional control and specifically targeting the shoulders, trapezius, back muscles, as well as the biceps and forearms. This exercise is performed on gymnastics rings and provides an intense stimulus for the entire back.

One Arm Pull Ups, One Arm Chin Ups with gym rings

One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up. When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.

Long Lunges

Long lunges strengthen the legs and promote hip mobility. You take a large step forward, keeping the back leg straight and shifting your weight further forward. This variation particularly targets the leg and glute muscles while also improving hip flexibility, especially the mobility of the hip flexor. Additionally, the ankle joints are mobilized as the knee is pushed as far forward as possible over the toes. Unlike the classic lunge, the long lunge shifts the focus more forward, stretches the hip more intensively due to the extended back leg, and results in greater knee flexion.

Archer Pull Ups, Archer Chin Ups with gym rings

Archer pull-ups are a challenging variation of the classic pull-ups where one arm bears more weight in an alternating pattern—similar to drawing a bow. This exercise specifically strengthens the back and bicep muscles. Archer pull-ups (overhand grip) and archer chin-ups (underhand grip) differ only in the grip used and are excellent preparation for one-arm pull-ups.

Arm Circles Backward

Backward arm circles are ideal for mobilizing and warming up the shoulder area. The backward circular movements improve flexibility and help release tension, especially in the upper back and neck. This exercise is perfect for warming up and pairs well with forward circles.

Quadruped Rotation

The quadruped rotation is an effective mobility exercise that primarily improves the flexibility of the thoracic spine and shoulders. From the quadruped position, one arm is slowly stretched out to the side and rotated until the hand points toward the ceiling. This exercise loosens the upper back, promotes core mobility, and is excellent as a warm-up before strength exercises like shoulder presses or pull-ups, where good upper body mobility is essential.

Pike Shoulder Taps

Pike shoulder taps are an effective exercise for strengthening the shoulders and serve as preparation for the strength required in a handstand. In this exercise, you take a pike position—a sort of inverted V, with hands and feet on the ground and hips lifted. From this position, you lift one hand at a time to tap the opposite shoulder while maintaining balance. This exercise intensively activates the shoulders and simultaneously enhances core tension and stability, making it an excellent preparation for the handstand.

Negative Front Lever with gym rings

The negative front lever on the gymnastics rings is an advanced variation of front lever pulls, training the front lever through the entire range of motion. The exercise begins in a dead hang, from which you slowly lower yourself into the front lever position and eventually end in a hang. This slow descent, also called the negative or eccentric phase, is the key part of the exercise and gives it its name. In the eccentric phase, the body is particularly strong, allowing you to hold the front lever position even if this is not yet possible during the concentric phase (pulling up). This creates an effective training stimulus that specifically strengthens the core, back, and triceps muscles. Negative front levers are therefore ideal for preparing for the full front lever and front lever pulls.

False Grip Hang with gym rings

The false grip is a special gripping technique in calisthenics, where the hand is placed far over the bar or rings. This technique is essential for exercises like the ring muscle-up, as it positions the hands correctly to ease the transition into the dip position. The grip can initially feel difficult and painful, as it puts considerable strain on the wrist muscles and skin. To practice the false grip, start slowly and gradually increase intensity to allow the skin and muscles to adapt. Accessories like grip tape or chalk can also help improve hold.

Deep Squat Rotation

The deep squat rotation is an exercise that enhances hip mobility and thoracic spine flexibility. You enter a deep squat and combine this position with an upper body rotation and arm extension. This exercise became well-known through Ido Portal's squat routine and is now a popular mobility exercise in the deep squat position.

Frontal Leg Swings

Frontal leg swings, also called leg swings, are a dynamic exercise to mobilize the hip and leg muscles. In this exercise, one leg is swung forward and backward while the standing leg remains stable. This movement is ideal as part of a warm-up routine, especially before leg or full-body training.