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Exercise guides, technique breakdowns, training tips: everything you need to progress in calisthenics.
Bear Crawl: The Complete Full-Body Exercise You Need to Master
- Dynamic quadruped core work: knees hovering 2-5 cm, cross-pattern hand-foot coordination - Muscles: full core, serratus anterior, glutes, quads, deltoids + cognitive stimulation - Progression: static hold 15-20s → 20-40m distances → metabolic circuits
Bird Dog: Core Exercise for a Stronger Back
- Functional core exercise: quadruped position, opposite arm-leg extension - Deep muscles: transverse, obliques, multifidus, spinal erectors, glutes, shoulders - Progressions: static beginner → dynamic → banded/weighted → unstable surface
Glute Bridge: Technique and Variations for Stronger Glutes
- Target muscles: glutes, hamstrings, core stabilizers - Technique: hip elevation from floor, straight line from knees to shoulders - Progressions: classic → weighted → single leg → elevated feet for maximum range
Hollow Hold: Master This Exercise for Rock-Solid Abs
- Complete isometric core exercise: back flat on floor, limbs elevated - 5-step technique: lie down → engage core → lift limbs → hold arc → breathe - Calisthenics fundamental: prepares planche, front lever, muscle-ups, improves overall stability
Push-up Variations: Find Out What Level You're At
- Beginner: wall, incline, knee push-ups to build base strength - Intermediate: diamond (triceps), wide (chest), decline (shoulders), pike, hindu - Advanced: clap, archer, one-arm, handstand push-ups, pseudo-planche
Push-ups: Complete Guide to Perfect Form & Progressions
– Muscles: chest, triceps, front deltoids — full upper-body pushing pattern – Key technique: straight body line, chest grazes floor, active scapulae – Progressions: knee push-up → classic → slow tempo → decline → archer → one-arm
Scapular Pull-ups: Strengthen Your Shoulder Blades Before Progressing
- Activates scapular stabilizers: trapezius, rhomboids, serratus anterior - Straight arms only: retract shoulder blades 5-10 cm without bending elbows - Essential prerequisite for pull-ups, muscle-ups and front lever
Wall Sit: Technique, Variations and Progression for Stronger Legs
- Isometric hold: back against the wall, thighs parallel to floor, knees at 90 degrees - Target muscles: quadriceps, glutes, hamstrings, core stabilizers - Progressions: wall sit 30s → 1 min → freestanding → single leg → weighted