Calisthenics
/ ˌkaləsˈθɛnɪks /
Calisthenics is a discipline of physical training using bodyweight movements to develop strength, coordination, flexibility, and body control. The word comes from the Greek kalos (beauty) and sthenos (strength).
Unlike weight training, calisthenics builds relative strength - the ability to control your own body in space. It ranges from fundamental movements like the pull-up and push-up to advanced static skills like the planche and front lever, and dynamic skills like the muscle-up.
This wiki documents skills, their prerequisites, progressions, and programming - for all levels, in English and French.
Competitions
All →- 🇫🇷 FR Upcoming
International Strength Nights (ISN)
An elite calisthenics event elevating the sport to new heights, showcasing the most creative and spectacular athletes on an exceptional stage.
3 editions · since 2024
- 🇪🇸 ES Upcoming
Queen of Statics
An all-women's calisthenics competition gathering the world's top 10 female statics athletes in Madrid, organized by Blanca Almoh and Estefany Villamizar.
1 edition · since 2026
- 🇪🇸 ES Upcoming
Street Workout Ultimate Battles (SWUB)
The world's premier calisthenics competition, where the best athletes face off in 1v1 battles combining dynamics, statics, and power moves.
8 editions · since 2017
- 🇩🇪 DE Active
Calisthenics Cup
Annual calisthenics competition at FIBO in Cologne, featuring 1v1 Freestyle battles and Strength Endurance knockout rounds.
3 editions · since 2024
- 🇧🇷 BR Active
Free Power World Championship
Annual Power Freestyle championship in São Paulo. Athletes qualify through national selections only — no direct invitations.
2 editions · since 2025
- 🇮🇹 IT Active
International Burningate Cup (IBC)
Italian calisthenics competition with two formats: a scored statics category and a freestyle combo open to men and women.
10 editions · since 2014
- 🇨🇭 CH Active
Sthenos Xbition
Annual Swiss calisthenics knockout competition in Lausanne featuring statics battles from Round of 16 to the final.
4 editions · since 2023
Blog
All posts →-
Front lever progression: how to start from zero
Tuck, advanced tuck, straddle, full. The full front lever progression with honest hold times, prerequisites, and the assistance work that matters.
skillsprogressionfront-lever -
Your first pull-up: a realistic step-by-step progression
Can't do a pull-up yet? Here's the realistic progression to your first strict rep, with honest timelines and the exercises that actually work.
skillsprogressionpull-up -
SWUB VIII 2026: what to expect in Alcorcón
A former champion out injured, the reigning champion in his last edition, a new venue. Preview of Street Workout Ultimate Battles VIII.
competitionsswubmadrid
Browse by Category
- Pull Rows, pull-ups, muscle-ups 3 skills
- Push Dips, push-ups, handstand push-ups 4 skills
- Core L-sits, dragon flags, ab work 3 skills
- Static Planche, front lever, back lever
- Dynamic Muscle-ups, 360s, kip variations
- Legs Pistol squats, Nordic curls 3 skills
- Mobility Flexibility and joint prep
- All Skills → Full index
Featured Skill
beginnerPull-Up
The fundamental vertical pulling movement - the foundation of every upper-body calisthenics skill.
Muscles
Category
pullDifficulty Levels
No prior training required. Foundational strength movements.
Requires consistent training. Compound skill required.
Years of dedicated practice. Technical mastery needed.
Achieved by very few. Exceptional strength and technique.