Skills.
Every skill guide at a glance: progressions, technique details and training plans for calisthenics and bodyweight athletes.
How to learn the muscle up: the complete progression guide
From the dead hang to your first clean muscle up: prerequisites, every lead-up stage, common mistakes and a clear plan that actually gets you to the king of bar skills.
How to do pull-ups properly: technique, mistakes & progression
From the dead hang via scapula and band pull-ups to a clean full-range rep: technique, common mistakes and the complete progression ladder from the Strive Up skill tree.
How to do dips properly: from the bench dip to muscle-up ready
The complete dip progression: bench, parallel bars, straight bar, russian. Technique, common mistakes and a training plan – straight from the Strive Up skill tree.
Straight bar dips: the muscle-up bridge on a straight bar
Dips on a straight bar instead of parallel bars – harder than they look and essential for the muscle up. Technique, prerequisites and progression from the Strive Up skill tree.
Russian dips: explosive pressing power out of the dead spot
Dips where you rest your forearms on the bars at the bottom and press up explosively. Exactly the pressing power that gets you unstuck in the muscle-up transition.
How to learn the pull over: the underrated gateway to the muscle up
The pull over is the most direct bridge to the muscle up – and the most overlooked skill of them all. Here's how to build it, from prerequisites via technique to five clean reps.
How to learn the handstand: from the wall headstand to standing free
The free handstand looks like magic – but it's a matter of systematic progression. From the wall headstand via the frogstand to standing freely: the complete path from the Strive Up skill tree.
The push-up: perfect technique and variations for every level
From the plank via knee push-ups to pike push-ups: correct form, common mistakes and the variations that take you from beginner to vertical pressing.
Shoulder mobility: the routine for the handstand, muscle up & co.
No overhead skills without mobile shoulders. Diagnosis, dislocate progression, skin the cat and german hang – the complete shoulder routine from the Strive Up skill tree.
How to learn skin the cat: shoulder mobility under bodyweight
Probably the best exercise for shoulder extension on the bar. A step-by-step progression from the assisted tuck variation to a full rotation with straight legs.
Hanging leg raises: from the knee tuck to toes up
The complete hanging progression from the Strive Up skill tree — six stages from single-leg raises to full toes up, where your toes touch the bar.
How to squat properly: from the bodyweight standard to the pistol squat
Clean squats are the base of every leg progression. Technique, common mistakes and the direct route from the 25-rep standard to a single-leg pistol squat – from the Strive Up skill tree.
How to learn the deadlift: the queen of full-body lifts
The deadlift trains the entire posterior chain. Clean technique, setup, breathing and the path from the bodyweight squat standard to a 120 kg lift – from the Strive Up skill tree.
How to learn the splits: front and middle splits at any adult age
The splits aren't talent, they're systematic mobility work. The two variations, the key stretches and a clear plan – from the Strive Up skill tree.
How to learn the bridge & wheel: full spinal mobility from glute bridge to wheel pose
Four stages of mobility work from the Strive Up skill tree: from the simple glute bridge via the head-on-floor bridge to the full bridge and finally the wheel.
Cold exposure training: from the cold shower to the ice bath
Cold is a systemic tool for resilience, circulation and mental toughness. Two stages from the Strive Up skill tree: cold showers first, then ice-cold water.
How to learn the planche: from the lean to a full static hold
The planche is one of the hardest bodyweight skills. Six progression stages, prerequisites, common mistakes and a clear plan – from the Strive Up skill tree.
How to learn the front lever: the ultimate pulling-strength skill
Horizontal in mid-air, facing upwards – the front lever demands lats, core and shoulders like almost nothing else. Five stages from the Strive Up skill tree.
How to learn the back lever: shoulder extension meets lat strength
The back lever is the mirror image of the front lever – facing the floor, but every bit as demanding. Five progression stages from the Strive Up skill tree.
How to learn the handstand push-up: vertical pressing without weights
The HSPU is the bodyweight equivalent of the overhead press – except you press your entire bodyweight. Three paths from the Strive Up skill tree: wall, parallettes, freestanding.
How to learn the human flag: the iconic hold on a vertical pole
Sideways on a vertical pole with your body horizontal – the human flag is one of the most striking displays of strength in calisthenics. Six progression stages from the Strive Up skill tree.
The hip pull-up: far more than chin over the bar
A normal pull-up brings the bar to your chin. The hip pull-up brings it down to your hips – the most advanced pulling variation and the direct step towards the muscle up.
How to learn the one-arm pull-up: from negatives to the full rep
The one-arm pull-up is one of the rarest bodyweight skills. Three progression stages, brutal strength requirements and the only path that really works – straight from the Strive Up skill tree.
How to learn the german hang: the key mobility position on the bar
Hanging inverted behind the bar – shoulder extension under load. The foundation for front and back lever, skin the cat and the muscle up.
How to learn the bench press: 100 kg with clean technique
Push-ups and dips first, then the barbell. Setup, breathing and scaling – the Strive Up standard is a clean 100 kg × 10 reps.
How to learn the overhead press: pressing a barbell over your head
Vertical pressing in both worlds: pike push-ups and the wall handstand first, then the barbell overhead. The Strive Up standard: 60 kg × 10 reps.
How to learn the nordic curl: the most brutal hamstring exercise
Three stages of hamstring progression from the Strive Up skill tree: band-assisted, negatives, full nordic curl. One of the best exercises against injury-prone hamstrings.
How to learn the dragon flag: Bruce Lee's favourite core exercise
Three stages to the dragon flag: hollow hold, negative variation, full skill. Brutal core development straight from the Strive Up skill tree.
How to learn the hollow hold: the foundation of every core skill
A simple static position on your back – and at the same time the most important foundation for the front lever, planche, dragon flag and handstand. Target: hold it for one minute.