13 Impressive Calisthenics Skills Anyone Can Learn

Introduction

This tutorial will guide you through 13 impressive calisthenics skills that anyone can learn, as presented in the video by Calisthenics Family. These skills are designed to enhance your workout routine and impress your friends, regardless of your current fitness level. Each skill is broken down into manageable steps, allowing you to master them effectively and efficiently.

Step 1: Frog Stand

• Start in a squat position with your feet flat on the ground.
• Place your hands shoulder-width apart on the floor in front of you.
• Lean forward and place your knees on the backs of your upper arms.
• Shift your weight forward gradually until your feet lift off the ground.
• Hold this position for as long as you can, aiming for balance and stability.

Step 2: Tuck Planche

• Begin in a Frog Stand position.
• Gradually extend your legs behind you while keeping your knees tucked to your chest.
• Shift your body weight forward, lifting your feet higher off the ground.
• Maintain a straight back and engaged core throughout the movement.
• Hold for 5-10 seconds at first, increasing duration as you gain strength.

Step 3: Elbow Lever

• Start in a squat position with your feet together.
• Place your elbows on your abdomen, hands on the ground for support.
• Lean forward and lift your feet off the ground, balancing on your elbows.
• Keep your body straight and core tight.
• Aim for a hold of a few seconds, gradually increasing time.

Step 4: Handstand

• Kick up into a handstand against a wall for support.
• Keep your body straight and engage your core.
• Focus on balance, trying to hold the position for longer each time.
• As you progress, practice freestanding handstands without wall support.

Step 5: One-Arm Elbow Lever

• Start from the standard elbow lever position.
• Shift your weight onto one arm and extend the other arm out for balance.
• Engage your core and maintain a straight body line.
• Hold for as long as possible before switching sides.

Step 6: Muscle-Up

• Begin with a pull-up to get your chin above the bar.
• Transition by pushing down on the bar and leaning forward to get your chest over it.
• Press down to complete the dip at the top.
• Practice each component separately (pull-up and dip) before combining.

Step 7: Front Lever

• Hang from a bar with an overhand grip.
• Pull your legs up towards your chest while leaning back.
• Extend your body horizontally, keeping it straight.
• Engage your core and hold the position as long as possible.

Step 8: Back Lever

• Start in a hang position from the bar.
• Rotate your body backward until it is horizontal to the ground.
• Keep your body straight and core engaged.
• Aim to hold this position for a few seconds.

Step 9: Human Flag

• Grip a vertical pole with both hands.
• Lean your body away from the pole and lift your legs.
• Engage your core to maintain a horizontal position.
• Work on holding this position for increasing durations.

Step 10: Planche

• Begin in a push-up position.
• Shift your weight forward and lift your feet off the ground.
• Keep your body straight and engage your shoulders and core.
• Hold for as long as you can, gradually increasing time.

Step 11: Pistol Squat

• Stand on one leg while extending the other leg in front of you.
• Lower your body into a squat while keeping the extended leg off the ground.
• Push back up to the starting position.
• Practice on both legs for balance and strength.

Step 12: L-sit

• Sit on the ground with your legs extended.
• Place your hands on the ground beside your hips.
• Press down into your hands and lift your body off the ground, keeping legs straight.
• Hold the position, aiming for longer durations.

Step 13: One-Arm Push-Up

• Start in a standard push-up position.
• Shift your weight to one arm and extend the other arm out to the side.
• Engage your core and lower your body towards the ground.
• Push back up, maintaining balance and control.

Conclusion

Mastering these calisthenics skills can significantly enhance your physical fitness and impress those around you. Start with the basics and progressively challenge yourself with each skill. Consistent practice will lead to improvement and greater strength over time. For more resources, consider downloading the skill guide or exploring additional training applications provided by Calisthenics Family. Enjoy your calisthenics journey!