Once you’ve mastered the basics of calisthenics, it’s time to push your body further with advanced techniques and progressions. Advanced calisthenics exercises not only challenge your strength but also improve balance, mobility, and control. This article will guide you through some of the best advanced calisthenics techniques, along with how to build a progression routine that helps you achieve these skills.
Contents
1. Muscle-Ups
The muscle-up is a powerful upper-body exercise that combines a pull-up with a dip, requiring explosive strength and control. It targets the back, chest, shoulders, and arms.
How to Progress to Muscle-Ups:
Begin with strict pull-ups and dips to build foundational strength.
Practice explosive pull-ups, aiming to get your chest above the bar.
Transition into the dip phase at the top by pushing yourself over the bar.
Muscle-ups are often featured in many calisthenics apps with guided progressions. If you’re looking for apps that offer advanced workout plans, check out our list of the 9 Best Calisthenics Apps for assistance with structured training.
2. Pistol Squats
Pistol squats are a challenging one-legged squat that improves leg strength, balance, and mobility. This exercise targets the quadriceps, hamstrings, and glutes, as well as stabilizer muscles in the lower body.
How to Progress to Pistol Squats:
Start with assisted pistol squats by holding onto a support or performing them on a box or bench.
Focus on improving your balance by practicing single-leg Romanian deadlifts.
Gradually lower yourself further down in the squat, building strength until you can perform a full pistol squat.
To complement your progress, include a variety of lower body exercises. Explore our 8 Calisthenics Leg Exercises for additional ways to strengthen your legs and prepare for advanced movements like pistol squats.
3. Front Lever
The front lever is a gymnastic move that requires significant core and back strength. It involves hanging from a bar with your body parallel to the ground, making it one of the most challenging static holds in calisthenics.
How to Progress to Front Lever:
Begin with tuck front levers, where your knees are bent and closer to your chest.
Gradually extend one leg while keeping the other bent (one-legged front lever).
Progress to a full front lever by extending both legs fully while maintaining control.
Including front lever progressions in your routine requires proper planning and structure. If you’re not sure how to create a balanced workout that includes advanced moves, check out Creating a Calisthenics Routine Using Apps for tips on customizing your routine using technology.
4. Handstand Push-ups
Handstand push-ups are an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. This move combines balance and strength, making it a popular goal for advanced calisthenics athletes.
How to Progress to Handstand Push-ups:
Start with wall-assisted handstands to build stability and shoulder strength.
Practice partial range-of-motion handstand push-ups by lowering yourself halfway.
Progress to full range-of-motion handstand push-ups as you gain more strength and control.
If you want to optimize your handstand push-up progression and overall workout efficiency, read How to Maximize Your Workouts with Calisthenics Apps. This will provide you with tips on using apps to track progress, adjust intensity, and achieve better results.
5. One-Arm Push-up
The one-arm push-up is an advanced variation of the traditional push-up, focusing on chest, shoulders, and triceps strength while requiring immense core stability.
How to Progress to One-Arm Push-ups:
Start with regular push-ups, then transition to archer push-ups (where one arm assists minimally).
Gradually reduce assistance from the non-working arm by moving it farther away from the body.
Practice negatives, lowering yourself with one arm and pushing up with both arms.
When incorporating these advanced techniques into your routine, it’s essential to choose an app that aligns with your fitness level and progression goals. If you’re unsure which app to use, explore How to Choose the Right Calisthenics App for You to find one that suits your needs.
6. Planche
The planche is one of the most impressive and difficult static holds in calisthenics. It requires significant core, shoulder, and arm strength as you hold your body parallel to the ground without letting your feet touch the floor.
How to Progress to Planche:
Begin with planche leans, gradually increasing the lean angle to shift more weight to your arms.
Practice tuck planche holds to build core and shoulder strength.
Gradually move towards advanced tuck planche, then straddle planche, before progressing to a full planche.
If you’re a beginner looking to advance towards these higher-level moves, make sure you’ve built a solid foundation with essential exercises. Check out our guide on Effective Calisthenics Exercises for Beginners to ensure you have the necessary strength and technique to tackle advanced progressions.
Conclusion
Advanced calisthenics techniques like the muscle-up, front lever, and planche require dedication, patience, and a structured approach. By using progressive overload and incorporating proper progression exercises, you can gradually achieve these impressive moves. Whether you’re aiming for advanced strength or skill development, using calisthenics apps can significantly enhance your training efficiency. Remember to start with foundational moves, track your progress, and adjust your routine as you become stronger.
To stay on track and maximize your gains, don’t forget to leverage the power of technology. Whether you’re refining your handstand push-up or mastering the planche, there are plenty of resources and apps available to help you achieve your goals.
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