https://www.bergmovement.com/calisthenics-blog daily 0.75 2025-12-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1681532544377-ATOSEXFRM9TQZ8D3LG1V/Mountain+Handstand.jpg Calisthenics Blog https://www.bergmovement.com/calisthenics-blog/10-best-bodyweight-strength-exercises-no-equipment monthly 0.5 2025-08-15 https://www.bergmovement.com/calisthenics-blog/calisthenics-tier-list monthly 0.5 2025-08-08 https://www.bergmovement.com/calisthenics-blog/the-only-calisthenics-equipment-i-use-after-15-years monthly 0.5 2025-07-29 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1731420076234-AHXL40UHZRDY0H5SGBI3/romaniathumbnail+1+%281%29.jpg Calisthenics Blog - The Only Calisthenics Equipment I Use After 15 Years - Make it stand out Performing a one arm leg raise on gymnastics rings while flexing https://www.bergmovement.com/calisthenics-blog/improving-hip-mobility monthly 0.5 2025-06-30 https://www.bergmovement.com/calisthenics-blog/my-journey monthly 0.5 2025-06-27 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/852ae91b-9037-4af7-a807-8314bc8d98bb/first+one+arm+hs+thumb.jpg Calisthenics Blog - My Calisthenics Journey: From Beginner to Bodyweight Strength Mastery - Make it stand out about 6 years in to calisthenics training : first one armed handstand! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/be5215ee-fe65-41fc-9375-d8b6d8cefed3/first+planche.jpg Calisthenics Blog - My Calisthenics Journey: From Beginner to Bodyweight Strength Mastery - Make it stand out Some skills came quicker than others. The planche took me 10 years https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/889f73f4-9c51-4001-9928-3a5f0e7ca4a6/baby.jpg Calisthenics Blog - My Calisthenics Journey: From Beginner to Bodyweight Strength Mastery - Make it stand out Nori getting an early start in the calisthenics game https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bdeb786c-8694-4c0e-a4ce-7d8231882023/end+photo.jpg Calisthenics Blog - My Calisthenics Journey: From Beginner to Bodyweight Strength Mastery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/the-resistance-band-bible monthly 0.5 2025-03-07 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/97bc1d39-3846-4e80-9809-1135d10da2fc/bicep+curls.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Bands are actually pretty great for training your guns at home! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3d6b4e94-202f-435c-86f8-5ea0bd1730c7/overhead+tri+extension.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Build tricep strength + definition as well as shoulder stability https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ec5bfa48-80c3-42a0-80c9-85c5eb625111/lateral+raises.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a8d32c03-a9fb-4bd2-8a82-eaf1f9da4ca9/band+rows+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Bands are good as a last resort at home if you want to train rows, but I would recommend doing a form of bodyweight rows on rings over doing banded rows, if you have the choice https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a58d5821-1f77-40dc-993a-1ac2ae67d9b3/pulldown+%281%29+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Hit those lats with overhead pulldowns! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c66e71bd-6987-4485-be1d-b052ce545ff0/lat+pulldowns+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Since you’ve already got the bands, I’d go with band-assisted pull ups if you can find a place to do them (or set up some rings!) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9b0a0be9-79ec-45da-8c2c-4c05ede4c5ff/reviews+%282%29+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Bodybuilding Exercises - Make it stand out Check out our bands, rings, and other stuff here! https://www.bergmovement.com/calisthenics-blog/resistance-band-bible-calisthenics-exercises monthly 0.5 2025-03-05 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/20b4f8fe-dff9-4e00-8dbe-3287a16c8de9/3+categories.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out So, you’ve got: 1. Band-assisted bodyweight exercises 2. Band-resisted exercises 3. Banded exercises, i.e. bands=the resistance https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/64d599df-ebe1-4239-a846-c434410bfc28/rbbodybuilding+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out If you want the resistance bands themselves to function as your mobile gym - say you’re traveling or just want a quick pump - then you’ll want to use banded exercises, such as banded curls and tricep extensions. You can find a video of mine for those here, and I’ll be posting a blog about it soon as well. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/0946cda0-3aa1-49d9-a258-121c948ffe9d/pull+ups.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out A classic all on their own, there are so many variations you can mess around with using bands for the pull-ups. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6381458b-ccc3-470d-9900-9d9d2dcd8c8e/dips+%284%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out Another classic! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4a4f58ca-79e2-4960-883f-55114b35a19c/front+lever+%283%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out The Front Lever: a show of strength mastery https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7173743c-9bea-47f4-bb99-0630720fbe09/planche+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out best way to train the planche https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/170a38b0-8c82-4486-bc8a-7cf01f2a7bdd/back+lever+%281%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out The Back Lever is a more approachable calisthenics movement for those who are earlier on in their journey. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5d0a5960-4926-440f-bae9-dd41506c0ebb/squats.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out You can add a lot of resistance by simply using a band when performing the single-legged squat/pistol squat. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f504c2ce-270f-45aa-bba0-91d2ad43bf66/vertical+jump+%282%29.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out Bands can also be used to train your vertical jump, by training band-resisted jumps. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ed7815e2-a07c-4bb8-861e-355ab4359a2d/multi+strap.jpg Calisthenics Blog - Resistance Band Bible: Calisthenics Exercises - Make it stand out When a movement becomes too easy, you can use less assistance by moving it one clip closer, for example. https://www.bergmovement.com/calisthenics-blog/rings-bodyweight-workout-with-magnus-midtbo monthly 0.5 2025-03-05 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c03401f9-230a-47e7-8e9b-219b583b2526/magnus+workout+%282%29+%281%29.jpg Calisthenics Blog - Rings Bodyweight Workout with Magnus Midtbo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c9af540a-0db5-43a3-ba24-458a7ba8c245/app+%284%29+%281%29.jpg Calisthenics Blog - Rings Bodyweight Workout with Magnus Midtbo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b3622bb4-80c6-46b4-b1e9-61f7bac62d32/reviews+%282%29+%281%29.jpg Calisthenics Blog - Rings Bodyweight Workout with Magnus Midtbo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/how-to-train-your-core-properly monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c75f71be-19b9-40e6-aba7-145a3e676fc9/core+slideouts+towel.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out To perform the Slideout, all you’ve gotta do is put your hands flat on the floor with your feet down, like the start of a pushup position, and then slide your feet backwards as far as you can. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2625bfd7-f137-4abd-88af-8dad568e94f8/core+slideouts+rings.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out If you do perform Slideouts with rings, you can make them more difficult by lowering the rings, and by walking further away from the rings’ anchor point, i.e. making your body more parallel to the ground. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/086fe59a-2a91-4ffd-8878-535ba0400576/leg+raises+laying+down.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out With Leg Raises, here is something to keep in mind: bent knees = easier, straight legs = harder https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2aa6d3d9-6a98-4a75-9751-5c3b8d55591f/leg+raises+straight+legs.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out You can progress to doing them using two sturdy chairs like I do at home, or dip bars at the park, or two tables - whatever thing you’ve got two of and that are the same height and sturdy works! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/27a85b8f-cf09-4690-baea-ae59f294727c/cool+pic.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out Eventually you can move on to doing these one-armed, windshield-wiper style leg raises https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a2bd8317-a2e5-4024-afc3-0520e489a412/visible+abs.jpg Calisthenics Blog - How To Train Your Core Properly - Make it stand out Having a strong core, and having visible abs, are two different things. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/92964c4e-7fac-4368-ace3-1347ba45722b/app+%281%29.jpeg Calisthenics Blog - How To Train Your Core Properly As for the training aspect of that equation, if you’re looking to get more serious about your training in the new year, consider trying out my app, where you can follow hypertrophy or skills-based programs from beginner all the way to advanced, or you can hop in somewhere in the middle. https://www.bergmovement.com/calisthenics-blog/the-most-important-acrobatic-skills-learn-acrobatics-from-scratch monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/229a3681-7dad-4112-a3f6-cfa2adbd201c/handstand+%281%29.jpg Calisthenics Blog - The Most Important Acrobatic Skills - Learn Acrobatics From Scratch! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/movement-made-calisthenics-gym-rings monthly 0.5 2025-03-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4c231ae5-f773-4920-b8ee-1a5003db8951/anywhere+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out Find a tree, get a workout session in. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/42e7a8fb-f9e9-4f69-af20-695437659239/packable+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out Rings weigh just 400 grams each, so 800 grams in total. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/375bd56d-ae94-4134-8bc1-c2c5a3f8f0ea/dips+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out It’s been reported that doing dips is more comfortable with the minimalist rings than with standard gym rings. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c28efe39-136c-4722-8d84-f1abd73d8c24/use+with+hands+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out These rings are meant to be used with bare hands and are crafted with that in mind https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cba3d05e-c3fa-48d0-993d-7f0a5b273e1c/crafstmanship+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out Sustainability, fair labor, and attention to detail are priorities from start to finish with these rings. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/01fc273e-9030-4b4c-ac3d-2fc353dde3b3/reviews+%281%29.jpg Calisthenics Blog - Movement Made's Calisthenics Rings - Make it stand out Feedback so far https://www.bergmovement.com/calisthenics-blog/full-body-gym-ring-follow-along-workout-session monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/42e8d806-7529-4633-89a8-e4d27fe887d6/threetofiveroundspushpull+%281%29.jpg Calisthenics Blog - Full Body Gym Ring Follow-Along Workout Session - Make it stand out By the end of the push-pull superset, your 3-5 supersets will amount to 6-10 individual sets of work. https://www.bergmovement.com/calisthenics-blog/the-only-5-gym-ring-exercises-you-need monthly 0.5 2025-04-25 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1398b5e7-9223-45ae-812b-bf7fbc342036/pushups+snap+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out Perhaps you want your pushups to be less difficult, which is possible to do with rings. If the opposite is the case, and you want them to be more difficult, archer pushups are one progression you could work towards. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9fe3f604-e2dd-4192-b46e-318fd859fbca/back+row+snap+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out some cues to keep in mind for bodyweight rows https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2ef02c78-2c26-4501-b3c9-99cbe2d892dd/dips+snap+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out Ring dips in action. They are an excellent exercise for your chest, delts, and triceps https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b35e22a9-5f2b-45b1-855c-c6228fa6d4a6/pull+ups+snap+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out Ring Pull-ups https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6c8b8e07-ec8f-4b41-a87f-5b735d223c46/pistol+squat+thumb+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out The pistol squat https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ce448f4b-2107-4ad4-a33d-7473d73150de/front+lever+%281%29.jpg Calisthenics Blog - The Only 5 Gym Ring Exercises You Need! - Make it stand out If you're training at a higher volume, you may start to play with more advanced movements, such as the back or front lever. https://www.bergmovement.com/calisthenics-blog/how-to-not-get-stuck-in-your-middle-splits monthly 0.5 2024-10-12 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/252d6b76-362f-4b0f-a9bf-e933f8aac1f0/hip+jam+1+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a476d3f0-3b25-44c1-a570-17d60764d107/hips+back+matthew+sondre+1+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Hips should sit slightly behind the line of the ankles. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b89789d3-f2c8-4033-b7e7-6bcd8bf4af2e/pancake+position+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Matthew Smith has passed the final boss for the pancake position. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/685592ae-766e-4458-92e7-d48c092557d7/standing+panckae+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out To progress in your pancake, you can train it from the standing position. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d09cdf95-6d33-461b-882d-ec2bee69cf94/standing+weighted+pancake+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Grab a weight to help you go down further. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7f8177db-e18d-4583-82ef-11bd3cc824f1/tailor%27s+pose+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Final boss, tailor’s pose edition. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c3e7f3e4-1885-414b-97dd-abeb7bd36ea0/weighted+tailors+pose+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out In our session with Matthew, my girlfriend and I started by placing two 10kg dumbbells on each knee, and he said this would be the lower end of the weight we could use. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d22c566e-2d18-4da6-b546-a7bf5b7d271a/total+strength+vs+total+rom+2+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out Can you tell which one hurts more? https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6c37b8e3-7844-4c22-8a77-6b8eb6e9e8a6/strength+side+split+%281%29.jpg Calisthenics Blog - How To Not Get Stuck In Your Middle Splits! - Make it stand out seeing how much we can lift our leg to the side is a pure-strength indicator for our side split. https://www.bergmovement.com/calisthenics-blog/the-best-calisthenics-amp-handstand-app-just-got-even-better monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7ed40282-a5bd-4fd2-8ab1-ab75dab8b0ba/Calisthenics+%26+Handstand+Programs.jpg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out The currently available Calisthenics, Bodyweight strength, handstand and acrobatics programs in the app. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/015ee36e-ff5c-4e53-9946-a71eb3842a93/Bodyweight+strength+and+calisthenics+programs.jpg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Bodyweight & Calisthenics Programs https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/660d5e36-0bfa-4c10-bf42-77840f3c8c88/Handstand+programs+%281%29.jpg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Handstand Programs in the app https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b7d2f041-59e0-4c8f-905d-e9977b085e29/Calisthenics+skill+training+%281%29.jpg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2c941fed-e241-4acd-8e4e-dc795626a55e/Slow%2Bmuscle-up%2Bmodule.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! Slow Muscle-up program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d078cf5c-d7af-455c-af70-428bf875b1dc/90%2Bdegree%2Bpush-up%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out 90 degree handstand push-up program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/67d87f67-63e4-4599-b23d-0fa552f6dc43/explosive%2Bmuslce-up%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Explosive muscle up program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d93d1c83-138e-4c2f-b9b5-ce342a487728/Press%2Bto%2Bhandstand%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Press to handstand program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e8d3cb96-d2d1-4077-a9e6-df2c4394e308/tuck%2Bplanche%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Tuck planche program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c1975409-9c8d-4de1-b1f3-81f0efb972ff/Full%2Bplanchge%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Full planche program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a2c2efee-8008-44a6-acc9-ac6e5de2e3b6/tuck%2BFront%2Blever%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out tuck front lever program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6bd36fff-afaf-46d2-a686-43c03fe412c3/full%2Bfront%2Blever%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Full front lever program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1a78b0dc-12d7-47f6-b3fc-cc84ec22675d/Back%2BLever%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Back lever program and module/workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6c73da7b-f538-45ff-8f28-a531d9101002/Handstand%2Bpush-up%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out handstand push-up program and workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4c4beb3b-7f4f-48cc-acf7-4fc74fa54d29/human%2Bflag%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Human flag program and workout https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f04af4e2-3e5a-4755-8ed5-bb643a6b2a19/human%2Bflag%2Bprep%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Human flag prep program and workouts https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/0edd7650-a34b-4a26-88c7-af8d0f3c4c31/Hollow%2Bback%2Bhandstand%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Hollow Back Handstand + upper body mobility program Level 3 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bea05db4-ada0-430f-bbc6-3d7d25212a5a/back%2Bbridge%2Bprogram%2Bupper%2Bbody%2Bmobility.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Thoracic bridge Program + upper body mobility Level 2 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4ae8619c-88a1-49bc-80e6-59d73a943529/acrobatics%2Bprogram.jpeg Calisthenics Blog - The Best Calisthenics & Handstand App Just Got Even better! - Make it stand out Acrobatics programs https://www.bergmovement.com/calisthenics-blog/complete-beginners-guide-handstand monthly 0.5 2025-03-26 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/966413ec-0aec-4804-9ed6-d5739432d173/handstand+beginner+drills.png Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out A selection of important handstand drills before you actually start doing handstands https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cb6bfb50-aa47-4a8b-b153-c830feacc346/handstand+falling+%281%29.png Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out Learning to fall from the handstand is an important step in getting comfortable with the handstand and getting rid of that your fear. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/869ec4a0-40e3-4761-9289-2c1249ee8ca9/handstand+strength+beginners+%281%29.png Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5c826dd0-db7d-476c-82e7-b9218b5c6d98/how+to+headstand+%281%29.png Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b8736d1e-581d-413e-bb36-80f932a99f96/toe+assisted+tuck+headstand+%281%29.jpg Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out If you want to see all of these videos (and even more progressions) in a convenient manner, you can grab yourself a 7-day free trial and start training with my app today! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1631262236402-A16TPVPCTZ7VVQ8TIS7L/how+to+headstand.jpg Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out These are the basic steps to learn the headstand. Remember that you start with step one and wok on it until you feel comfortable. This may take more than one day, perhaps even weeks. The you move on to step 2 and so on - and suddenly you learned how to headstand :) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a0944f65-6921-49ed-87bc-f55c026b6403/use+padding+%281%29.jpg Calisthenics Blog - Handstand guide for Complete Beginners - 3 steps - Make it stand out Using padding, such as a folded up yoga mat, will allow you to spend more time training your headstand and not feel pain on the top of your head. https://www.bergmovement.com/calisthenics-blog/one-arm-handstand-5-common-mistakes monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ca374775-1407-41b6-95bc-624360e63d2e/finger+trip+supported+vs+straight+arm+supported+OAHS+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Straight arm fingertip supported vs fingertip supported OAHS https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/856cee7b-b606-4076-b5c8-1a78baf045be/using+the+wall+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out The wall is an invaluable tool for your journey. Pair wall-assisted holds and entries with free standing holds and entries. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f7e23314-f08b-4a7e-90b4-89538d7c6353/tuck+handstand+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Tuck handstand and other shapes are very useful to gain control over your lower body when hand balancing https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/94a37f94-dcd2-478e-8553-38b330a41024/focus+on+bringing+your+feet+towards+floor+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Straddle handstand is especially important for one arm handstands. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c239658b-0b84-4fa9-868e-dae6448083cb/full+one+arm+handstand+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Full one arm handstand https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5aae2d40-d269-4497-b765-633cff497657/straddle+one+arm+handstand+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Straddle one arm handstand https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a9c11c87-c930-4f72-9b6a-bc50be81d776/focus+on+bringing+your+feet+towards+floor+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Focusing on bringing your feet towards the floor can help lock your legs in position for the straddle handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1630224614449-LH2CDXBX8443DRG69VP5/Screenshot%2B%252840%2529.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Shoulder rotation https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/696d6942-86b4-42cd-8a24-787e0e982655/embrace+the+journey+%282%29+%281%29.jpg Calisthenics Blog - 5 Common One Arm Handstand Mistakes... and how to fix them - Make it stand out Remember to embrace the journey! https://www.bergmovement.com/calisthenics-blog/one-arm-handstand-drills-and-progressions-beginner monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cee7fded-4e5f-44dc-848c-e0e21427f466/mark+up+learn+to+lean+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out It’s already important to keep things tight with a two-armed handstand. With the one-armed handstand, even more so. Otherwise you will quickly rotate out of place. This includes keeping your shoulders and hips where they should be. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b86426b8-43cc-45e1-b74c-91868c732bf1/toes+barely+touching+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out When using the wall you need to find the perfect distance away from it for you. You also need to keep in mind that the wall is not there to fully support you, therefore your toes should not be relying heavily on the wall. Rather, they should barely be touching it. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c78d87d7-fe31-41be-bc65-811f2d57badd/controlled+side+walks+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8367fc62-9ceb-471f-bd9e-7e88d0bc6864/block+walks+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5411e6fb-1acb-451a-8843-85bb495dd1f7/mark+up+hold+drills+1+finger+assisted+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out The one finger assisted hold. Check the clip above for a visual on the others! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f8913430-2473-46f8-9ff4-5376a0cc8318/mark+up+straddle+%281%29.jpg Calisthenics Blog - One Arm Handstand - Drills and Progressions when starting out - Make it stand out To get the best straddle possible, think about trying to bring your feet to the ground. https://www.bergmovement.com/calisthenics-blog/one-arm-handstand-position-form-guidelines monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/58f09830-494d-4081-a321-c19a2fae76ee/oahs+diff+ways+%282%29+%281%29.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out 1, 2, and 3 from the list above. The first way is the way I’d recommend you train for your OAHS. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/41a03522-6f98-4ddf-9fa1-6f3b71297dca/oahs+unflexed+shoulders+%281%29.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out Oyuna Senge shows us how to do a one-armed handstand with completely un-flexed shoulders. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/fd8c7c4c-6888-4fbf-8c94-b9c78599f293/flexed+shoulders+%281%29.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out Having flexed shoulders means having your arms in line with your body. It’s what I recommend you try to do in your OAHS. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b40ba5f3-5b23-46d5-850e-ef871bae3939/wide+straddle+%281%29.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out It’s worth it in the long run to try to improve your straddle so you can incorporate it into your one arm handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a85958be-737e-48a9-9de0-232a64bb46ae/summary+%281%29.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out A summary of some of the things I recommend you focus on for your OAHS journey! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/920677aa-b4ba-4463-a708-cda6ba611161/Learn+Calisthenics.jpg Calisthenics Blog - One Arm Handstand - Position/Form Guidelines to Make Your Life Easier - Make it stand out It’s a great app, promise! Check it out by clicking on the image:) https://www.bergmovement.com/calisthenics-blog/human-flag-progressions-beginner-to-advanced-progressions monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/29d934cd-59d2-484c-afe7-913ad63161c9/beginner+to+advanced+progressions+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out In this piece and in the youtube video, I do an analysis on Geek Climber’s evaluation of the human flag, as well as a run-through on all the progressions you need to learn to reach the human flag. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/04f95f50-8f7f-4f71-8351-4cb84268b9e4/one+arm+inverted+press+active+hang+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4654681d-f3b5-41d0-baae-58c3ec175f42/hand+placement+human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Placing your hands along the side of the stall bars, where each hand is touching the side, will ensure that your hands are properly in line. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/14330c05-ab25-4916-bf7d-8bb5851775be/downwards+low+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Downward low flag - one of the first progressions to master if you want to learn the human flag https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ebd27eea-57f2-4466-b690-6d398c80c44c/low+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out The low flag progression will teach you how to maintain a stable shoulder position in your human flag https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/385e8e55-b98e-41a2-ab45-5d97a9c0ae65/high+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out The high flag is perhaps one of the most important steps in learning the human flag. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/08d66404-841b-4ac2-9390-6d7777cb3fa3/angled+flag+1+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out tucked angled human flag progression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/033eb84c-9709-49f5-b2f1-bcd07cf9c13c/angled+flag+2+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out One leg angled human flag progression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c5ac6c9e-baa6-406e-94ae-e5237cdb4edc/twisted+flag+1+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Twisted human flag. This showcases the tuck progression, but it can be performed with all advanced progressions such as in a straddle, one leg, or full twisted human flag. By twisted i mean chest turned upwards instead of straght forwards as in a perfect human flag. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cae160de-b0c4-4552-9f26-10a7e5773d1e/tucked+human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Tucked human flag progression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/777993e0-9454-4d35-952d-d1437bdc0146/one+leg+human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out One leg human flag progression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4b0e1a74-433e-495a-8e20-24ee33718c9a/straddle+human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Straddle human flag progression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/0f6001fc-a5ba-47dc-9d5d-71d54ad77ebf/half+lay+human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out Half lay human flag progression. the half lay position is often forgotten in many lever exercises, but is an invaluable step in learning a full anything (human flag, planche, front lever etc.) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4dc47a71-fc50-4a1a-9ee1-0f04ac071865/human+flag+%281%29.jpg Calisthenics Blog - Human Flag Progressions - Beginner to Advanced Progressions - Make it stand out The full human flag https://www.bergmovement.com/calisthenics-blog/planche-training-with-resistance-bands monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/11321751-6763-47af-b60a-7f09559a1bb3/with+and+without+band+%281%29.jpg Calisthenics Blog - Planche Training With Resistance Bands - Make it stand out It is possible to see precisely how much assistance a band is providing you in terms of weight. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5b00657e-7ca0-4f13-9c50-8694f7d5c33c/resistance+bands+weight+%281%29.jpg Calisthenics Blog - Planche Training With Resistance Bands - Make it stand out In my case, these are the different amounts of assistance my bands provide me with. It is okay to combine the thin and medium band, but I don’t recommend adding a band/more assistance to the thick band, which already helps a lot. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/25f0b763-e2bb-446c-a8bf-6492fa49158f/same+with+band+same+without+%281%29.jpg Calisthenics Blog - Planche Training With Resistance Bands - Make it stand out The form when you are performing a progression with and without a band are the exact same. This is one of the reasons why using a band is so relevant. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c1fdea85-8588-4168-b772-630b433b0ae2/bands+de+loaded+pressure+%281%29.jpg Calisthenics Blog - Planche Training With Resistance Bands - Make it stand out Training the exact positions, albeit in a de-loaded manner, will help your body adjust as you progress in your planche training. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9abe41a1-bdae-422c-9790-6088a2807e9d/band+tips+%281%29.jpg Calisthenics Blog - Planche Training With Resistance Bands - Make it stand out Make sure: 1. the band is aligned with the direction of gravity, 2.that it is attached to your center of gravity, i.e. between your naval and your lower hips, and 3. that you place your hands directly below the position of the band attachment. https://www.bergmovement.com/calisthenics-blog/how-to-backflip monthly 0.5 2025-03-17 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e0108d85-04b2-4b15-9d07-e634d623dd38/back+roll+%281%29.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out Remember, you’ve gotta crawl before you can walk or run :). The back flip starts with getting comfortable doing back rolls. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/32e66b86-5145-4e99-8451-9dd4e06e9b31/laying+down+backflip+%281%29.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out For back rolls, imagine yourself doing a backflip - just laying down :) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9695fd15-2ab3-4d96-8d88-66ec55a0e99f/elevated+backflip.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out After getting comfortable with back rolls on the ground, you will eventually progress to doing back rolls from an elevated surface https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9421a703-e5b7-4d7c-bceb-826dc8441b6c/lock+hands+assisted+backflip.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out Looks fun, right? hah. To build some trust with your partner you can try this simple drill where you lock your arms around their body and help them flip around. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3417781e-e938-4d82-800a-a42581b460c7/hit+theo+in+face.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out WRONG! Your spotter is your friend - don’t hit them in the face! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d84af4c8-3e1b-42df-a329-c0b0d8762dc4/arms+straight.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out Right :) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d5e16243-4cbc-4a6b-930b-43282b42e72c/hand+on+lower+back+%281%29.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out Spotter places one hand around the small of the practitioner’s back, and other behind the legs, at the hamstrings https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b56fa001-5a16-425d-85fa-def6c154d80d/soft+surface+backflip.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out When you’re ready to start practicing actual backflips, find a soft surface, like a pool! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ce9d89df-0a97-4a3b-bc22-bd0d9358c998/vertical+jump+%281%29.jpg Calisthenics Blog - How to Backflip - WITHOUT a gym! - Make it stand out Get your vertical jump game strong to help your backflip progress! :) https://www.bergmovement.com/calisthenics-blog/3-shoulder-positions-for-efficient-handstands monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8dbdf55f-eb85-4313-8d88-982f0a7c14cf/form%2Bcue%2Bpriorities%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out Handstand priority 2: Head and Hand positioning, as well as priority 3: Shoulder positioning https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3693c5fa-c42e-4cb1-ba45-348ebb3e20e9/push%2Byour%2Bhead%2Bup%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out Try to bring your head further AWAY from the ground. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/84afd717-a65c-4662-8726-288de42107a3/shoulder%2Belevation%2Bbenefits%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out The two reasons why shoulder elevation is important to handstands https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/80f87aca-7a91-4387-88b6-eb0499b8c9b7/shoulders%2Bnot%2Bflexed%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/98bc3eae-14e5-44b7-abf7-7630b596aa37/shoulder%2Bflexibility%2Bexercises%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out Some example of exercises which are helpful for better shoulder mobility. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2c9c0166-4305-47d3-9f17-53a117877538/shoulder%2Bflexion%2Bexercise%2B%281%29%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out The best exercise for handstand relevant shoulder mobility. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/04f81519-8093-4c23-8950-85fd3dc3eb68/internal%2Bvs%2Bexternal%2Brotation%2B%282%29%2B%281%29.jpg Calisthenics Blog - 3 Shoulder Positions for Efficient Handstands - Make it stand out In these photos, pay attention to the shoulders. https://www.bergmovement.com/calisthenics-blog/5-handstand-myths-that-will-destroy-your-progress monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/644729a7-d413-4961-9633-296089bf52a8/myth%2B1%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7a3935fc-9591-4f40-b9ad-c5d0dcea5ab3/where%2Bto%2Blook%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out It is imperative that you look between your hands when doing the handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/0767d767-0800-4523-9b63-673a15a78425/myth%2B2%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d4f2070c-81ca-44c1-a497-8095e042ba30/flexed%2Bshoulders%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Not flexed vs. flexed shoulders https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bc8b44fa-6608-49d6-9fbc-b2e5b30cb677/shoulder%2Bmobility%2B1%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Loaded chair bends, alternating leg downward facing dog, and back bend hip extensions are all great exercises to increase flexibility/mobility in your shoulders https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f712849a-1b1e-499d-9b43-4d0dbd6f9f8e/myth%2B3%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5fb30f34-12dc-4e3a-9b70-bb3cb2182a08/headstand%2Bsurface%2Bcontact%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Training the headstand will help you create the upside down awareness you need for a handstand. As well, if your core is strong enough for a headstand, it’s strong enough for a handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/818e8c2b-ac6d-45d4-9017-19713a494e81/myth%2B4%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/def9edff-ce6d-4dfd-b358-58d16b176dae/myth%2B5%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5906527a-a452-4554-9fd7-5c5db4b61867/intermediate%2Bgoals%2B%281%29.jpg Calisthenics Blog - 5 Handstand Myths that will destroy your progress - Make it stand out Create intermediate goals to strive towards on your handstand journey, such as the wall assisted handstand, kick up to wall assisted handstand, and practicing shapes. https://www.bergmovement.com/calisthenics-blog/hip-and-spine-positioning-for-a-straight-handstand monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9fec7e40-08cb-46a0-a624-8a3155d11a24/angle%2Bcreated%2Bshoulders%2Bnot%2Bflexed+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out if your shoulders are not properly flexed, there will be an angle created. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e2c926af-22c1-4172-b697-3fb11a880e99/pike%2B%281%29+1+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/05092056-b87d-46b5-a928-acaa25d45d63/banana%2B%281%29+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4aafcc47-5fba-4548-a0de-b84da01e5b0e/planche%2B%281%29+1+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9a47bf8e-08b3-4964-b4cd-9f622e718a41/shoulder%2Bmobility%2B%281%29+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Some examples of helpful exercises for improving your shoulder flexibility/mobility. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8f2ca922-d300-4805-8aa4-b934e7cb68f8/posterior%2Bpelvic%2Btilt%2B%281%29+1+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b1017d2f-e671-4f25-a97e-0406a29cface/wall%2Bbest%2Bfriend%2B%281%29+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out The wall is your best friend, always remember that! Use it throughout your entire handstand journey. In this case, use it to gain awareness in your pelvis. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c372cd50-0981-42a0-8ab2-31bdaae34263/get%2Bstraight%2Bline%2B%281%29+%281%29.jpg Calisthenics Blog - Hip and Spine Positioning for a Straight Handstand - Handstand form 102 - Make it stand out Things to remember when striving towards a straight handstand. https://www.bergmovement.com/calisthenics-blog/preventing-wrist-injury monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b4aed548-bb17-414b-b704-0196ac3d567d/warm%2Bup%2B%281%29+1+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e6745b9c-ebe4-4dcd-ada5-9040b2da70c5/ROM%2B%281%29+1+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out You can use blocks or some other elevated surface to further increase your ROM. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6bbaa59c-5acb-4fc5-8dea-0b4620467406/wrist%2Bangle%2B%281%29+1+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out While in a handstand, our wrist/forearm angle is at 90 degrees. If this is your upper limit of mobility, and something happens, as in the second photo, you may injure your wrist. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/493665f9-ba1f-459a-90ce-48839d32b6b4/wrist%2Bpush%2Bups%2B%282%29%2B%281%29+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out Do these three wrist exercises, and try to improve in each of them. Don’t just go through the motions! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/71f08d18-c081-4d72-bca3-9f6e7839ff91/wrist%2Bpush%2Bup%2Btips%2Bedited%2B%281%29+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out Wrist push-up progressions https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/631d871c-de24-4772-bafc-d7332c867112/equipment%2B1%2B%281%29+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out Using parallettes and blocks are a good way to switch things up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a591aadb-c970-4dd9-8dd9-07912cb5197e/fists%2B%281%29+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out If you’re feeling pain in your wrists, you can even try doing some movements on your fists, though it is quite difficult to do. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/fabafc17-116f-4deb-90a3-e84fa3d2ad0d/equipment%2Bangle%2B%281%29+%281%29.jpg Calisthenics Blog - PREVENTING Wrist Injury - Wrists of Steel in 9 steps - Make it stand out Slanting your HS surface puts your wrists at less of an angle and may allow you to train through injury https://www.bergmovement.com/calisthenics-blog/tuck-planche monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9f791035-1855-4373-8049-a35dd5033447/hands%2B45%2Bdegrees%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Placing your hands down at 45 degrees will keep strong leverage in your hands but allow for a softer angle on the wrists when training any planche progression. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b8882454-6cf2-44df-83f8-16be9b90b77a/shoulder%2Bpositioning%2Btuck%2Bplanche%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Protract and depress your shoulders when doing the Tuck Planche https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/baa4d30e-9640-48a1-ab39-1abf14340221/tuck%2Bplanche%2Bform%2Bcues%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8f3d6c81-f0f3-444b-833a-fe03ae815cbc/crow%2Bstand%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out The crow stand is a great exercise to start training your tuck planche balance https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e301cae0-e2fc-476b-870e-a30d4817fd88/straight%2Barm%2Bcrow%2Bstand%2Btuck%2Bplanche%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out You may not notice the difference at first - as opposed to the knees being all the way over the tricep and bent arms, we here have straight arms with the knees placed on the lower tricep. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/037ed519-a592-4605-9ba6-8d7e02bbb3a9/pike%2Bplanche%2Bpress%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Pike Planche Presses https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d8957910-68f4-49b1-9fdc-ad607a68b04d/tuck%2Bplanche%2Btrack%2Bprogress%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Keep track of and focus on improving your progress https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/353a8e33-be61-4b50-9c38-93274057c4b9/resistance%2Bband%2Btuck%2Bplanche%2B%281%29+%281%29.jpg Calisthenics Blog - Tuck Planche - 7 form cues and 4 adjustable exercise drills - Make it stand out Very soon I will be b posting a video and an article on how to use resistance bands for training the planche. Keep an eye out for it :) https://www.bergmovement.com/calisthenics-blog/managing-injuries-10-tips monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/19dde3e8-b474-4cf1-8718-a84f048fa38f/oahspu+%281%29.png Calisthenics Blog - 10 Tips on Managing Injuries For calisthenics & handstands - Make it stand out My road to the One-Armed Handstand Push Up was an idea born from injury. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/de4f589a-72e9-4b15-abcf-f5ce310c23a2/warm+up+%282%29+%281%29.png Calisthenics Blog - 10 Tips on Managing Injuries For calisthenics & handstands - Make it stand out Increase your ROM and actually try to improve your mobility. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/22e26465-1449-43ff-8f99-f05685120e59/pull+up+grips+%281%29.png Calisthenics Blog - 10 Tips on Managing Injuries For calisthenics & handstands - Make it stand out Remember to switch up your grip, whatever the movement your training may be. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/04c7d81b-a85b-422d-a17e-5499397641b2/fist+hspu+%282%29+%281%29.png Calisthenics Blog - 10 Tips on Managing Injuries For calisthenics & handstands - Make it stand out I learned to do HSPUs on my fist during a period where my thumb was injured. If you’re creative, injury can lead to cool new movements! https://www.bergmovement.com/calisthenics-blog/how-to-handstand-kick-up monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/788feb1d-f673-4c3d-962c-7c43869bb350/incorrect%2Bkick%2Bup%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Avoid over complicating your handstand kick-up by introducing unnecessary steps https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2690ea72-dc0c-48f8-baa8-026b60b0c9c2/correct%2Bkick%2Bup%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out With the right setup and mindset, you can get away with your handstand kick-up in 2 steps https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/dea5356a-6711-47ec-811b-3b042c9be1ca/kick%2Bup%2Bsight%2Bwrong%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Many people automatically look in front of their hands. This is WRONG. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/fe67c72f-8aa0-4002-9c79-e4252428cef3/kick%2Bup%2Bwhere%2Bto%2Blook%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Looking between your hands will help adjust your head to the correct position https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/000e06f2-4c6a-401f-9e09-9a5b40ce03a8/kick%2Bup%2Bmistake%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Keep the second leg down until you’ve achieved balance, then bring it up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d91b0706-2a1e-483e-9251-b7db80a7a209/kick%2Bup%2Bform%2Bcues%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Things to keep in mind when doing the kick-up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/99c3e1df-26e5-480c-8671-aba4f955d5da/kick%2Bup%2Bhead%2Btouching%2Bwall%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out When using the wall to practice your kick-up, your head should never hit the wall, nor should your upper back. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bdd20619-f69e-4b1f-8627-ebd12ed37906/kick%2Bup%2Bdrills%2B%281%29+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Progressions for handstand kick-up entry. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c78d4595-5a63-49d2-ba8d-9538ccfdbbb1/app+kick+up+%281%29.jpg Calisthenics Blog - How to Handstand Kick Up - Make it stand out Check out the app if you haven’t yet! https://www.bergmovement.com/calisthenics-blog/6-set-types-for-calisthenics-strength-training monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c94de1d2-1e18-469e-afe2-dc011ee634dc/set%2Bbenefits%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out There are many benefits to switching up your set types and structure! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/6381471d-ab2a-4a71-b1dd-9a46256646e5/cluster%2Bsets%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out An example cluster set. You can use different rep counts for each cluster to suit your goal, whether it’s strength or hypertrophy. For example a hypertrophy cluster set could look like 5 reps,5reps ,4 reps rather than 1x10 reps in a straight set. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5f6f52a7-2794-4bc6-95ae-670cd7fefdec/rest%2Bpause%2Bset%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out Using a set type such as rest-pause you can force progress. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/67c4f17b-1a00-499e-a18a-55609fa58612/app%2Binverted%2Blocust%2Bpress%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/528d57c6-3a09-4f3c-84a3-08537e676ad5/3%2Bsecs%2B1%2Brep%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5366cffc-42f3-404a-9937-40cb6931f6b4/agonist%2Bsuper%2Bset%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out agonist super set = two exercises back to back which work the same muscle groups https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5b48851d-d341-4659-972f-52ab8bc4e8b7/antagonist%2Bsuper%2Bset%2B%282%29%2B%281%29+%281%29.jpg Calisthenics Blog - 6 set types for better progress in Calisthenics & Strength training - Make it stand out Antagonist super set = two exercises back to back which work opposing muscle groups , e.g. chest and back https://www.bergmovement.com/calisthenics-blog/handstand-under-balance monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/88e644a2-3924-44e5-a4c1-cb4040e3c085/push%2Bdown%2Bhand%2Bheels%2B%281%29+%282%29.jpg Calisthenics Blog - Prevent under balancing (falling backwards) your handstand! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e14b8a43-07be-4eb0-ac54-a380ec3683d1/hand%2Bheel%2B%281%29+%281%29.jpg Calisthenics Blog - Prevent under balancing (falling backwards) your handstand! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/82d2ed1d-fec9-4b5a-8795-d894c5307e5a/method%2B1%2Bhand%2Bheel%2B%281%29%2B%281%29+%281%29.jpg Calisthenics Blog - Prevent under balancing (falling backwards) your handstand! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ebc844b1-f310-4e19-9373-4251b663954d/elbows%2Bfacing%2Beach%2Bother%2B%281%29+%282%29.jpg Calisthenics Blog - Prevent under balancing (falling backwards) your handstand! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3f293990-de4f-4e88-9de4-8511e89e690e/app+%283%29+%281%29.png Calisthenics Blog - Prevent under balancing (falling backwards) your handstand! - Make it stand out Go check out the handstand 2 program on my app now and take your training to the next level :) https://www.bergmovement.com/calisthenics-blog/how-to-do-a-handstand-learn-how-to-use-your-hands monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/33aa684b-9d8e-4cc8-b536-55f8fdf7f1f4/use%2Bfeet%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out You can get a feel for how you’re supposed to use your fingers to maintain balance in a handstand, by leaning forward standing on your feet! The same principal applies. Just like you’d squeeze your toes to stop yourself from falling forward, you squeeze your fingers while in the handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ba6b8f62-f557-401f-8ba4-1a0c48307167/push%2Bin%2Bwith%2Bfingers%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out Squeeze your fingers into the ground to stop yourself from falling forward. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/02e7eee4-e48a-49f2-a336-52f0ad071af7/crow%2Brocks%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out Pictured here are the crow rocks. They are a good exercise for building strength in your hands and for getting a feel of how to make adjustments while in a balanced position. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/2ea88f05-f31c-4601-82ce-f89ada5557ff/wall%2Bpush%2Bin%2Bout%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out If your back is to the wall, use your fingers to push yourself off the wall, and use your hand heel to push yourself back in. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e658933b-2bb2-4d48-b1ab-85e2864e4d28/app%2B%282%29%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out A quick glimpse at what the app looks like. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/82afd34f-6655-44ad-8745-bd081ea78b57/wrist%2Bpush%2Bups%2B%281%29+%281%29.jpg Calisthenics Blog - How to do a Handstand? Learn How to Use Your Hands!! - Make it stand out Wrist push ups will help you not only get healthier wrists and reduce your risk of injury, but you will also gain more strength to perform your handstand corrections https://www.bergmovement.com/calisthenics-blog/handstand-the-most-important-form-cues monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a65210d8-920a-483a-83fa-c6b2d6a50b58/parallel%2Bexercises%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/81ed54f9-a6f5-45e2-a948-30f441cab2d5/levels%2Bof%2Bpriority%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out In this article I’ll be mostly addressing priority level 2. Check this piece out for priority level 1: Complete Beginner’s Guide to the Handstand https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/554eec3b-ffb1-4310-85f0-44dc67b1e45c/priority%2B2%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Priority Level 2: Shoulders to Hands https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cac8ddac-af24-4a28-b564-587615127e3c/priority%2B3%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Priority Level 3: Shoulders https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/10c5d903-1109-4a61-a598-9e8ce4307783/priority%2B4%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Priority level 4: Hips to Shoulders https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/add0f79f-162b-41b3-8314-8249111a0a71/priority%2B5%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Priority Level 5 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4a1b446e-d66b-43f3-8b4b-8c74a181c2b5/use%2Bhands%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c773aba4-c196-4b0b-818c-4943a88ffb3e/look%2Bbetween%2Bthumbs%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/88abb165-d14e-4398-9f17-7954a9a12d0b/shoulder%2Bexercises+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e408ab80-fc9d-46aa-9081-22227daeb0c2/cues%2Bto%2Bremember%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d4aa4ed1-59f4-4fb5-bbc0-6e04999175d1/app%2B%281%29+%281%29.jpg Calisthenics Blog - Handstand: The Most Important Form Cues - Make it stand out As you can see from these photos, I’ve got 3 dedicated handstand programs on my app, where each day’s exercise session is already set up for you(photo 2). All you’ve gotta do is open it up, click that day’s workout, and the list of exercises for you to do is there. Each exercise can be clicked for form cues and videos on how to perform them. https://www.bergmovement.com/calisthenics-blog/3-steps-slow-muscle-up monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/eec5e14c-9623-41c7-ba51-40dfecbba5a3/high%2Bpull%2Bup%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out High pull ups on the rings and the bar, while in an L-sit position https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/20b09372-d434-4e84-9667-5e4a935cf4f4/high%2Bpull%2Bup%2Bband%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out Whether it’s to improve your high pull up, your deep dip, or your false grip, bands are a helpful tool in improving each aspect of the muscle-up. But remember to use it as an intermediate step between progressions - in other words, use bands that aren’t too thick https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b7318bd4-0214-4b9d-a2a9-2c27a9299df4/keep%2Belbows%2Btucked%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out An important thing to keep in mind: keep your elbows tucked. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4a587050-b91c-4167-ad36-cb9c5d782011/deep%2Bdip%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out An example of a deep dip, using a band as help. Remember to use a band only when needed, and to get rid of it when you have built sufficient strength. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d49843cb-a92c-44a6-b712-93503c83b7a6/false%2Bgrip%2B2%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out False grip can be used on rings or a bar. I consider it slightly more difficult on bar, as it required more wrist mobility https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/25a26fb0-6326-47bf-8fdf-67f9590147fd/false%2Bgrip%2B%281%29+%281%29.jpg Calisthenics Blog - Muscle-Up in 3 steps - How to do the Slow Muscle-Up - Make it stand out Another look at the false grip https://www.bergmovement.com/calisthenics-blog/how-to-explosive-muscle-up monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7b95171a-5a82-4e80-b982-c1faf4c1e902/avoid+one+elbow+after+the+other+thumb+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out Muscle-up technique: avoid flaring our elbows and to get one elbow after the other when doing a muscle-up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/da91d54b-c57e-4635-9f68-8a54531faee9/pull%2Bup%2Bprogression%2B%281%29+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out Getting your chin over the bar shouldn’t be where you stop if you’re working towards the muscle up. Here are three progressions you can work to develop the pull aspect of the muscle-up even more. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/40d515d1-a204-4eac-a361-9963a9b9fb64/dip%2Bprogression%2B%281%29+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out Jut like with the pull-up, when you’ve got the regular dip down, work on harder progressions to improve this aspect of your muscle-up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/14403365-e7b0-4604-918d-6ce9cddd4145/over%2Bgrip%2B%281%29+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/051b1451-da2e-45f5-8844-ac385428aa65/kip%2Bmuscle%2Bup%2Bstrict%2Bmuscle%2Bup%2B%281%29+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out On the left is a kipping muscle up, where you are able to kip/swing your legs as well as pull and use some back strength to create momentum in getting over the bar. With a strict explosive muscle up, you are using only strength/power and should not be swinging your legs at all. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/32973486-64d0-4980-87ba-bbe353807730/explosive%2Bcore%2Bprogressions%2B%281%29+%281%29.jpg Calisthenics Blog - Explosive Muscle-Up - How to do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/the-lost-planche-progressions-a-different-approach-to-the-planche monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b4e40bba-9478-46c0-8cc4-32b77786b33f/ape+factor.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out Ape factor - If you want the planche to get easy, make sure to grow your arms long. This is of course not possible, but you can use shoulder/scapula/spine positioning to get effectively longer arms. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1c8b1d05-d3d9-4603-8856-7f8bba1ec5e1/planche+center+of+gravity.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out The angle between the torso and arms (reflected by the amount of lean) is increased if arms are short and/or lower body heavy - making the planche more difficult https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1bcd4883-930f-4170-8664-710593a25a4c/plancheprogressions1.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out The traditional planche approach presented in most tutorials. The steps between all of these is for the majority of people too big and intermediate steps is needed. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3e0d3675-a382-4d27-8428-02aebec44cc8/one+leg+advance+tuck+planche.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out Instead of going directly from tuck planche to advanced tuck planche, consider doing an intermediate step- one leg advanced tuck planche. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e8c51129-4e74-4698-bc28-fdf2848e7a7e/open+half+lay+planche.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out Try to get to the open half lay planche as quickly as possible, even if a resistance band is needed at first! This planche exercise is the best and most relevant exercise for any planche variation with extended hips (read straddle and full planche) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/fc90ff2b-79e2-45dc-9d42-ecdfbfd21413/assisted+maltese+press.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out In the Assisted Maltese Press You will start laying prone on the table, and try to bring your legs and body up. This exercise will strengthen your upper spinal extensors. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a5034ed1-f118-4225-b0a0-0c3ad3a32f9e/upper+spine+extensor.jpg Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out The Upper Spine Extensor is what you will need to train and activate in the Assisted Maltese Press. Strengthening these muscles will help greatly in achieving the Full Planche. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/cb4ebdc7-4d3c-426b-8aa3-f6d2bbaa0aa7/open+half+lay+assisted+maltese+press Calisthenics Blog - 4 uncommon planche strategies & the best planche progression - Make it stand out Assisted Maltese Press in the Open Half Lay position https://www.bergmovement.com/calisthenics-blog/how-to-one-arm-pull-up monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d6107c37-d1d1-4fbc-8c13-5d556bd248b8/One+arm+pull-up+grips+%281%29.jpg Calisthenics Blog - How to do One Arm Pull-Up - The King of Calisthenics pull strength - Make it stand out The grip you use for one arm pull-up training is important. The different grips put more tension on specific tendons in specific ranges. The one arm pull-up on gymnastic rings seems to be the best option as you can rotate hand along the range of motion to ensure the least tension through the whole range. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/afff3eb8-c5f2-4773-943b-d44b685d1db6/injury%2Bprevention%2B%281%29+%281%29.jpg Calisthenics Blog - How to do One Arm Pull-Up - The King of Calisthenics pull strength - Make it stand out Two things to keep in mind for preventing injury https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/86acbf12-d02e-4f8b-b166-de699f26883d/one%2Barm%2Bpull%2Bup%2Bprogressions%2B%283%29%2B%281%29+%281%29.jpg Calisthenics Blog - How to do One Arm Pull-Up - The King of Calisthenics pull strength - Make it stand out Main recommended progressions for the one arm pull-up https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d27cfd00-e7b6-4c49-8a78-4b5493ef8cfd/chin%2Bover%2Bpulling%2Bhand%2B%281%29+%281%29.jpg Calisthenics Blog - How to do One Arm Pull-Up - The King of Calisthenics pull strength - Make it stand out be sure to get your chin over your pulling hand https://www.bergmovement.com/calisthenics-blog/bodyweight-biceps-exercises monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/60009e73-9ba8-4b7d-8f07-05158ed0ae98/Bodyweight+biceps+exercise+1+%281%29.jpg Calisthenics Blog - 3 adjustable Biceps Isolation Exercises using only bodyweight training - Make it stand out the first bodyweight biceps exercise - the biceps rows https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ce2c2143-a496-496e-9709-aa1dc1039c7e/Bodyweight+biceps+exercise+2+%281%29.jpg Calisthenics Blog - 3 adjustable Biceps Isolation Exercises using only bodyweight training - Make it stand out The second bodyweight biceps exercise - leg assisted hefesto https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4f52e11f-59ba-434d-8ced-c6fc16e90973/Bodyweight+biceps+exercise+3.jpg Calisthenics Blog - 3 adjustable Biceps Isolation Exercises using only bodyweight training - Make it stand out The third bodyweight biceps exercise - the band assisted hefesto https://www.bergmovement.com/calisthenics-blog/hollow-back-tutorial monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bbc133a1-4613-447d-8793-25a242987c9e/hollow%2Bback%2Bvariations%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out The B-Boy Hollowback vs the ‘Mexican Handstand’. The Mexican Handstand is what we will work towards here as it’s less prone to injury. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/111c5f28-bedb-484b-8b92-41abede23c88/hollow%2Bback%2Bform%2Bcues%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out 3 important hollow back handstand form cues. Keep these three principles in mind as you work through the Hollow Back progressions! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ec284885-57a7-4784-8493-3f4170ae1452/thoracic%2Bbridge%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out You should be able to perform the thoracic bridge at least with your feet elevated to hip level or lower, if not on the ground. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/ac3731ae-a14b-478c-928e-1e529ebc4e49/thoracic%2Bbridge%2Btutorial%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out Don’t let not being able to do a Thoracic Bridge stop you from working on the Hollow Back for too long. Head here for the tutorial and get to work! :) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f811b1d6-a42c-491c-bec7-d1c37f9de98a/one%2Bleg%2Bhalf%2Blay%2Bvariation%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out One Leg Half Lay Variation https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b47ee835-48ed-4b07-b00d-b1e46553dfc4/one%2Bleg%2Bvariation%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out The difference with the one leg variation is that now you are using the other toe to balance on the wall - the toe of the extended leg. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/0b6aa9da-9a43-4b3d-85d4-efcea830859a/small%2Bstraddle%2Btighten%2Bglutes%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out With the Small Straddle variation, use both toes to assist you in balancing. As you train the variation more and more, focus on trying to use the wall less and less. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/eb6e63f8-3e6d-499b-ba85-093a086f2613/wall%2Bsupported%2Bhollow%2Bback%2B%281%29+%281%29.jpg Calisthenics Blog - How to Hollowback - Take your handstand to the next level! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/how-to-press-handstand monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/bc74cd94-669b-44c3-91cb-f27ea8dbf931/push%2Bout%2Bback%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Pushing your back out compresses your body and makes your legs “longer”. This makes the press to handstand easier for you https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3622bf22-4b9b-4e7a-8c49-168943400192/fully%2Bextended%2Bshoulders%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out You do not need to have your shoulders be like this when doing the Press to Handstand https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/b1875d01-7c83-4f46-9fed-3ef1737bf493/tuck%2Bplanche%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Training the Tuck Planche will improve your Press to Handstand strength! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/15ce734f-4376-4fbe-8377-68aff289b08f/pancake%2Bstretch+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out the pancake stretch https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5f389063-4f60-4db4-b916-df0b607900d8/active%2Bcompression%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Gaining mobility using active compression https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634639830617-BQAGI7L2KM1TN7JCF4SW/Calisthenics+programs+app.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Check out my calisthenics, handstand and movement training app for press to handstand program as well as complete bodyweight strength and handstand programs. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a78453b7-6e3b-4406-91f9-d3047ee641b2/spine%2Bextensors%2B1%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out First part of the press to handstand has a posterior pelvic tilt and a rounded back. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/691cbfd2-bb45-4702-aedc-dac9e9b7cccb/spine%2Bextensors%2B2%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Second part of the press to handstand has an anterior pelvic tilt and a slight arch in the back. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/85987ff7-23a4-4eec-9436-aafcbec00044/press%2Bto%2Bhandstand%2Belevated%2Bsurface%2B%281%29+%281%29.jpg Calisthenics Blog - How to Press Handstand - are you making these mistakes? - Make it stand out Using an elevated surface for press to handstand sometimes - not all the time, can be helpful. https://www.bergmovement.com/calisthenics-blog/front-lever-progressions monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/72f28910-992e-4e94-a55a-6603d8a4e70e/Front%2Blever%2Bape%2Bfactor+%281%29.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out If you have long arms compared to your body, you’re in luck. The front lever (as well as the planche) will be easier for you to learn. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e2907bfd-6b24-4a76-9047-719fc887a9a9/front%2Blever%2Bprogressions+%281%29.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out Front Lever Progressions. Note that the One-Legged Front Lever should usually follow the Advanced Tuck Front Lever and precede the Straddle Front Lever! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/897cb8c5-8da8-42a6-8927-c599095d8d91/one%2Blegged%2Badvanced%2Btuck%2Bfront%2Blever+%281%29.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out Instead of going from the tuck front lever to the advanced tuck front lever, try going from tuck front lever to one-legged adv. tuck front lever. This will allow a smoother progression in your strength and endurance! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634426376019-SNC15SKINZO5Y4QSVNG0/Calisthenics+app.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out Calisthenics and bodyweight training app with front lever programs for all levels https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e9670c19-62da-437d-ac6c-ddd4c80ff9b2/dragon%2Bflag+%281%29.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out Th Dragon Flag is an exercise that can be made progressively more difficult. For example, you can do the one leg dragon flag, dragon flag negatives, and finally the full Dragon Flag. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/79511b13-d003-4c52-a736-5ce30a3050b7/trybe%2Bapp+%281%29.jpg Calisthenics Blog - Can't learn the front lever? - Try these uncommon progressions! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bergmovement.com/calisthenics-blog/back-lever-tutorial monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/04c10636-778f-48b5-a8e3-e4ed547fe06f/german+hang+mark-up+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1633339824865-1NGMHHD9SG10BIIBQK66/Back+Lever+Form+Cues.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out Three form cues to keep in mind when doing the back lever https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8c22d952-80fb-48f4-9db5-331d88346472/pronated+grip+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out I recommend using this grip, the pronated grip. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/3301d665-afae-4fd7-b85a-b334ca4da78c/supinated+grip+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out Supinated grip, which can be hard on the elbows and biceps. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7b8ad763-2a71-4b37-8603-b0a434c22a3b/app+1+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out You can read a tutorial or watch videos all day, but where will that get you? Take action. Stop thinking about what you want to train, and train it. Get started https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1633341172692-CSMU5RV9XCJ2WCOBM6MY/back+lever+progressions+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out Back Lever Progressions. Aim to hold each progression for 30 seconds before moving onto the next one! https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/56195149-f63d-41fa-aecd-4c46858564ad/core+strength+mark-up+%281%29.jpg Calisthenics Blog - Back Lever Tutorial - Your first calisthenics party trick - Make it stand out This is the correct way to play table tennis, right? Jokes aside, this photo is evidence that you can use just about any flat surface for building your core strength. https://www.bergmovement.com/calisthenics-blog/handstand-tutorial-10-common-mistakes monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c2589fbc-5b1d-4db4-bc06-0e6e319ec0a3/not+being+comfortable+upside+down.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out In this picture I’m in the middle of a “wheel-out”, an effective technique for coming out of a handstand, and one I recommend learning. You can check out how to do a wheel-out here. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a6a8d262-6c65-427e-a1f0-358fe8055c89/soft+ground.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Using soft ground puts your wrist at even more of an angle than it would be on hard ground, and this will cause pain to your wrists. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c25fcb35-12ef-43a8-bb71-8e1f6b455e50/ego+vs+smart+training.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Training smart for you handstand as opposed to egocentric handstand training may be the difference between spending months, or year(s) learning to handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/18aa34bd-bfed-4975-8558-a6be83db9d64/thinking+wall+is+your+enemy.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Whether you are a beginner or advanced, the wall is an invaluable tool in your handstand program. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/e18d4cd8-66c9-44e5-8a4c-b89153746fe1/headstand.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Since the headstand is easier than the handstand, you can use it to train smaller details - such as leg position - doing the headstand, and then carry that training over to your handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/163572f3-c08c-4d90-a528-af7198a544a3/looking+between+hands.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Between your hands is where you should be looking when doing the handstand. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c02290dc-7d4e-4e24-ada1-967a88b6dc0b/stop+walking+around.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out You might be able to tell I’m in the middle of walking around on my hands here. Don’t do that! let yourself fall. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8e7d2181-080b-4bfb-b34e-27619198ddd4/stepwise+progression+and+hard+practice+only+way++1+%282%29.jpg Calisthenics Blog - 10 Things to avoid doing when learning handstand - Make it stand out Stepwise progression and hard practice is the only way to get your handstand https://www.bergmovement.com/calisthenics-blog/90-degree-push-up-tutorial monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a889bd91-98a2-4bc8-ba3d-fefecadacee9/90+degree+push+up+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out A visual of why this movement is called the 90 degree push-up. Within the movement we will be fully vertical as well as fully horizontal, moving our bodies 90 degrees. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/db5c5959-bdf0-45ab-8890-6f1e8f92422c/90+degree+push-up+1+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out The muscles used going from the horizontal position of the 90 degree push-up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1426199f-d1a0-41bb-ac8d-fa3bff20b226/trapezius+side+delt+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out Muscles used going from the horizontal position back to the vertical position. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c1fc167b-cd1a-4c2b-ac29-1ab22c2b64f6/forward+lean+hands+further+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out Increaing the difficulty in the psuedo planche push-up. Look closely. Do you see a difference in how far back from the wall my hands are? The push-up position in photo number 2 is more difficult, and will help build your strength for the horizontal plane part of the 90 degree push-up. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d3be786d-1274-42f7-a313-5f7ad55a7fc5/measure+forward+lean+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out You can use your hands + fingers as a way to measure the distance you are away from the wall. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f7dacefb-ab61-42e9-97e5-738ef65091cb/deeper+and+deeper+hspu+%281%29.jpg Calisthenics Blog - 90 Degree Handstand Push-up Tutorial - A step by step guide - Make it stand out Using platforms will increase the difficulty of the HSPU. Getting a deeper HSPU will help prepare you for the 90 degree push-up. https://www.bergmovement.com/calisthenics-blog/inverted-locust-press-to-hollow-back-the-weird-move-that-went-viral monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/af5643d7-44c6-42e8-8b33-9a0b45eddca7/daniel+rama.png Calisthenics Blog - The Weird Yoga Calisthenics Move That Went Viral - Inverted Locust Press to Hollow Back - Make it stand out An example of someone who has trained towards an extremely bendy back . https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/9044c02e-bbdc-4ab7-a0f6-8edb1e38d7a8/hollow+back+%281%29.png Calisthenics Blog - The Weird Yoga Calisthenics Move That Went Viral - Inverted Locust Press to Hollow Back - Make it stand out The hollow back https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/8f89f6e8-80fb-45af-b81e-40f9f2142762/inverted+locust+helpful+exercises+%281%29.png Calisthenics Blog - The Weird Yoga Calisthenics Move That Went Viral - Inverted Locust Press to Hollow Back - Make it stand out The hollow back helped me in training a bendier back, and the planche helped a lot in my straight-arm pushing power - two important parts of the inverted locust press. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4cd011ad-d4a7-4bb8-b34c-6b8a3813c76b/app+inverted+locust+press+%281%29.png Calisthenics Blog - The Weird Yoga Calisthenics Move That Went Viral - Inverted Locust Press to Hollow Back - Make it stand out Aside from the youtube content, please feel free to check out my app! There you will find programs with a full workout schedule designed for you for each day of the week - all you need to do is follow along. https://www.bergmovement.com/calisthenics-blog/calisthenics-equipment-for-handstands monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/90923776-aff4-4c8b-950c-6b36b37f7d09/equipment+oahs+thumbnail+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1f312c88-bb26-49f1-a43d-9f9c8f7e58f4/wooden+board+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out if you train handstands a lot, a wooden handstand board might come in handy. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/f9cf6eed-90c6-4650-8370-a3a4f09a88d6/soft+ground+wooden+board+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Wooden handstand boards are especially helpful on soft ground https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c4794765-a725-49be-b48f-03ea74fafb13/wooden+blocks+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Pictured are regular square shaped handstand blocks https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/5b6b81d4-835d-41c3-b02d-5d9f4ea95977/blocks+wrist+pain+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Pictures in this photo are the curved handstand blocks, which are helpful for reducing pressure on your wrists. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/696df2d3-8b9f-41bc-9b1a-ed92e267e4a1/parallettes+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Parallettes is a great tool for handstands and calisthenics exercises, especially to get some variation to the load imposed on your wrists. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/986e5250-5b26-456e-93d6-a73d64b0c9a6/parallel+bars+handstand+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out I’d recommend training handstands on parallettes before training on high parallel bars https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/a8a8791d-e7a1-4a23-b204-054b999b692e/canes+1+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Handstand canes are basically handstand blocks on sticks https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/93b8b562-6e3b-4999-a1cd-08b12942e9d9/Handstand+canes.jpg Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out Handstand canes are super cool for putting on a show https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/4dd485ea-171c-4408-a3cd-b5e2845bbc63/discount+code+woodpower+%281%29.png Calisthenics Blog - 4 kinds of Calisthenics Equipment for handstands - Do You Really Need It? - Make it stand out My discount code at www.woodpower.com https://www.bergmovement.com/calisthenics-blog/minimalistbarefoot-shoes-comparison monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1633418732642-V981IPR9O4U112I54LLN/thumbnail+minimalist+shoe+%281%29.png Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1633418789836-UB75IIZW8IZFTFFYR6BL/minimalist+shoe+topics+%281%29.png Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Some of what I’ll cover in this article https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/d0be51c2-2c68-4005-89bc-55c95908dc2f/vivobarefoot.jpg Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634629088367-7GZVY65UD6VNHXLZXC4N/wildlingtanuki.jpg Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634629121470-O6ZQA987HMXKW10AA5E2/groundies+tokio.jpg Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634629151317-GF0ORRWZMXM0UXUOMUHB/feiyue+shoe.jpg Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1634629442938-60T65T4PVUYDC5QYVTE3/running.png Calisthenics Blog - Minimalist/Barefoot Shoe comparison - 3 Winners, 1 Loser - Make it stand out Wearing Vivobarefoot Primus Lites https://www.bergmovement.com/calisthenics-blog/5-handstand-push-up-mistakes-everyone-makes monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629882898727-VD3IGKV243QDLNKDO2X6/Screenshot+2021-08-25+at+11.10.27.png Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out Non-strict HSPU with arched back https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629883388103-RLP4O3KY6M7AMD9ZZQ3K/Srict+handstand+push-up.png Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out Strict HSPU with hollow body shape https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629883697151-DK9IQ1660KDSN0MNY133/Screenshot+2021-08-25+at+11.09.43.png Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out Stable/balanced HSPU position https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629883753388-T33UHB68WZV6BEYVW0RZ/Screenshot+2021-08-25+at+11.09.26.png Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out Unstable/unbalanced HSPU position https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629887970027-P5M0JDTH0XF2ARD7HNQH/lalal+%2818+of+20%29.jpg Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out Handstand https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629885770740-A0J2Z5X4CRCCH68T3GK3/Screenshot%2B2021-08-25%2Bat%2B12.01.26.jpg Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out BACK TO WALL HANDSTAND PUSH-UP https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629885830919-C0BNOIJ6FTQFSO2YW9IK/Screenshot+2021-08-25+at+12.00.59.png Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out FACING THE WALL HANDSTAND PUSH-UP https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1629888072159-IOIO99Q7IPE7X51L86F9/download+%282%29.jpeg Calisthenics Blog - 5 handstand push-up mistakes everyone makes - Make it stand out 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Skateboarding as a kid taught me a great deal of valuable lessons - That hard work pays off, being my own coach, amongst other things https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7d782917-7917-4d2d-831a-b247a214cfe8/Street+workout+world+cup+%281%29.jpg About Berg Movement - Make it stand out Competing in the Street Workout World Cup Super Finals in Beijing, wehre I placed 12th in 2017 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/c74f3c5f-2c78-4035-95aa-9c5a7741d830/Old+pictures+%281%29.jpg https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/7d782917-7917-4d2d-831a-b247a214cfe8/Street+workout+world+cup+%281%29.jpg https://www.bergmovement.com/members-page daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632925565699-EEQ916GSS98NHD6X3NU9/Movement+strength+balance+technique+%283%29.jpg Members page - Make it stand out Whatever it is, the way you tell your story online can 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Front Lever Introductions (Copy) Front Lever Introductions A short introduction to Front Lever and things to consider when training for it https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1635632963382-CFYTVU2VNL25V9VKPIQ0/image-asset.jpeg Exerxice and module guides - Planche Introductions (Copy) Planche Introductions A short introduction and guide to planche training https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1635632945764-PZLLRDXR9IDQR82MTQ5P/image-asset.jpeg Exerxice and module guides - Planche training with resistance bands (Copy) Planche training with resistance bands An introduction to how to use bands for planche training in the correct way https://www.bergmovement.com/equopment daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1628248225746-QBBFE93RNZ3NV61PA0LE/woodpower.png Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1628249253758-78BB6F61MA7UKQKZD2ZT/IMG_9399.jpg Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1623670209803-GB7S1R41MFVUT6N34BKD/vlcsnap-2021-03-03-20h08m43s125.jpg Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1623670154007-XSWF0SFJO0D49ZAB02MB/vlcsnap-2021-03-03-19h59m38s076.jpg Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1628249327981-QYDC253G6XML2J5IRNO2/IMG_9400.jpg Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1628249206950-7KSYZX7IR3QRNZILZNOC/IMG_9397.jpg Equipment https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1628249288799-KRCKQNHG4XX4GZ49FXKT/IMG_9398.jpg Equipment https://www.bergmovement.com/strength-tutorials daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1645627607511-I4WOJ2EHMQ13NFFRQITH/image-asset.jpeg strength tutorials - 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The main goals of this calisthenics program is to learn skills such as the planche, front lever, muscle-up and handstand push-up as well as developing general strength through bodyweight training. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1635783303023-FYWCTLZ9J4EA0K8JBGPF/image-asset.jpeg Calisthenics Workout & program App - BODYWEIGHT STRONG FINAL (Copy) BODYWEIGHT STRONG FINAL the new bodyweight STRONG program is a complete beginner to intermediate bodyweight/calisthenics strength program available in 3 different variations based on Your schedule and preferences. All of the calisthenics program variations includes upper body as well as lower body work, and emphasises learning and strengthening bodyweight/calishtenics skills such as the tuck planche and front lever, one arm push-up, getting strong pull-ups and dips, starting your journey towards the handstand push-up and the muscle-up. The full body calisthenics program is scheduled for 3 days a week where each workout hits your entire body. Both the push/pull split and the straight/bent arm split is 6 day a week for higher volume cycles. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1635783009312-VY9TC1FJMW78WLGJGBVO/image-asset.jpeg Calisthenics Workout & program App - Single Skill Programs (Copy) Single Skill Programs The Movement Trybe app now has plenty of calisthenics single skill programs emphasising particular calisthenics skills such as planche, hollow back, handstand push-up, one arm pull-up, front lever, press to handstand and much more to come. If you already have a bodyweight, or other kind of training schedule/program, or just want to focus on learning one particular calisthenics skill you can use these prigrams to get a pre-planned workout schedule to help you on your ways . https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807777423-EPN6OML9HMUEMZHLNWTR/image-asset.jpeg Calisthenics Workout & program App - Movement Trybe Calisthenics App Update (Copy) Movement Trybe Calisthenics App Update in this months update to the Movement Trybe App I have included an intermediate/advanced Planche workout, a combined Planche + Front lever workout for beginners as well as an advanced Planche + Front lever workout. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807865734-F6NKNM21TB6EDH2NEZOJ/image-asset.jpeg Calisthenics Workout & program App - Beginner Backlever workout (Copy) Beginner Backlever workout The back lever module will take you from scratch to learning a full back lever. It will approach the back lever from 3 different directions - static and dynamic strength, as well as core strength for the back lever. The module has 60 progressions, all with video descriptions and written form cues so you can progress in a stepwise manner and ovoid injuries. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807731180-WFK90JP3TIZGD93PIQXD/image-asset.jpeg Calisthenics Workout & program App - Combined Planche & Front Lever Workout (Copy) Combined Planche & Front Lever Workout The combined planche and front lever (show Bclip of full planche and full front lever different angles) workouts have 2 levels, one for beginners with the goal of learning the ticked planche and tucked formt lever (Bclips of tuck planche and front lever), and one for intermediate to advanced trainees with ultimate goal of learning the full planche and front lever (Bclips of full planche and full front lever) The workouts contains a super efficient mega set that will superset planche and front lever progressions from 3 directions (Bclips: “band assisted open half lay planche press” and “tucked front lever raises” (with text “dynamic training”) + “one leg half lay planche” and open half lay front lever” (with text “static training) + “half lay assisted Maltese press” and “dragon flag” (with text: core work)) The module has 80 progressions, all with video descriptions and written form cues (rapidly showing Bclips of many different progressions of planche and front lever both static, dynamic and core exercises, make sure the exercises look different https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807758149-QIZW0JR5RE0W23RDZTQ9/image-asset.jpeg Calisthenics Workout & program App - Intermediate & Advanced Planche Workout (Copy) Intermediate & Advanced Planche Workout The planche Intermediate & Advanced Planche Workout module, will take you from tuck planche to full planche (Bclips of tuck planche and full planche. It will approach the planche from 3 different directions - Static planche training, dynamic planche training and core relevant planche training. The module has about 60 planche progressions, all with video descriptions and written form cues, so you can approach the planche in a stepwise manner. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807801677-4FPLHGNZSYMO3Y8TAFZQ/image-asset.jpeg Calisthenics Workout & program App - one arm pull up workout module (Copy) one arm pull up workout module The one arm pull-up module is for intermediate to advanced athletes with the goal of learning the one arm pull-up. The modules programming ensures minimal risk of injury and implements an auto regulatory rep scheme to ensure progress through finger assisted one arm pull-up progressions The workout has 20 progressions, all with video descriptions and written form cues. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807820772-W29LW2LF9G5H7SJ6JDJN/image-asset.jpeg Calisthenics Workout & program App - One arm pull up and handstand push up workout (Copy) One arm pull up and handstand push up workout The combined one arm pull-up and handstand push up is for intermediate to advanced trainees with the ultimate goal of learning both the one arm pull-up and handstand push-ups. The workout contains a super efficient mega set that will superset one arm pull-up and handstand push-up progressions from different directions. The workout has 60 progressions, all with video descriptions and written form cues, to ensure a step wise progress. https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1632807839921-05ID64OL3N9Y04E2I28K/image-asset.jpeg Calisthenics Workout & program App - lower body calisthenics workout (Copy) lower body calisthenics workout The lower body Calisthenics workout will develop super strong Kent’s and focus on developing a strong single leg squat, sissy squat variations and glute and hamstring strength. It has about 25 progressions all with video descriptions and written form cues so you can progress in a stepwise manner. https://www.bergmovement.com/curated-videos daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1642068837711-XZJ0U4H6U25XN2JLTBS6/image-asset.jpeg Curated Videos - Calisthenics transformation (Copy) Calisthenics transformation My 10 year calisthenics and handstand transformation https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1613824686366-KUOS4JA7CQILCNYY4PSJ/image-asset.jpeg Curated Videos - Insane Bodyweight & Calisthenics Workout Video - Movement Art (Copy) Insane Bodyweight & Calisthenics Workout Video - Movement Art https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1613824518409-PCOCH2FJ2X8KVQR1ZFHL/image-asset.jpeg Curated Videos - Calisthenics motivation | Hardest Handstand push-ups in the world! [13 variations] (Copy) Calisthenics motivation | Hardest Handstand push-ups in the world! [13 variations] https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1613824748849-59VQBT56W8V03GWWSJIJ/image-asset.jpeg Curated Videos - Hand balancing & tricking in pouring rain! Super slow motion calisthenics video (Copy) Hand balancing & tricking in pouring rain! Super slow motion calisthenics video https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1613824782002-XF1X3QA0ETYZ75XU5NM5/image-asset.jpeg Curated Videos - Fall Timez - The Raw Movement series - Crazy Calisthenics and movement edit (Copy) Fall Timez - The Raw Movement series - Crazy Calisthenics and movement edit https://www.bergmovement.com/handstand-tutorials daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641555405369-AJOGIW3I75ZFSSPJAIJ1/image-asset.jpeg handstand tutorials - Total beginners Guide to Handstands (Copy) Total beginners Guide to Handstands https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641557388323-JEM96XJXY0IP0JMCJYJF/image-asset.jpeg handstand tutorials - 10 Handstand MISTAKES (Copy) 10 Handstand MISTAKES https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641557477843-OHKY6271430I3PG0RVZL/image-asset.jpeg handstand tutorials - Handstand Form cues (Copy) Handstand Form cues https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641557735787-5AQ1I0LB46IC8Z6BN3XK/image-asset.jpeg handstand tutorials - 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ONE ARM HANDSTAND 5 things I wish I knew (Copy) ONE ARM HANDSTAND 5 things I wish I knew https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641558586418-ODXZMI4DPFVCR2S3CVFP/image-asset.jpeg handstand tutorials - PRESS TO HANDSTAND (Copy) PRESS TO HANDSTAND https://www.bergmovement.com/acrobatics-tutorials daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641557867253-4TI5IE093W2HD90R0HKE/image-asset.jpeg ACROBATICS TUTORIALS - macaco tutorial (Copy) macaco tutorial https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641557932700-QXKL19IF9XG2FP8W8KDH/image-asset.jpeg ACROBATICS TUTORIALS - Kip-up tutorial (Chinese get-up) (Copy) Kip-up tutorial (Chinese get-up) https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1641558226024-FFKTO9VU4BXB8AOHD7CR/image-asset.jpeg ACROBATICS TUTORIALS - Helicoptero tutorial - advanced wheel variation (Copy) Helicoptero tutorial - advanced wheel variation https://www.bergmovement.com/program-instructions daily 0.75 2025-08-08 https://images.squarespace-cdn.com/content/v1/5eaa851bc7b0ae39a020ea32/1635633102142-2S2WG1TRMCF2ZIVJQP59/image-asset.jpeg Program Introductions - 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