Title: Bodyweight Progressions — LearnCoachAssist

Q: What is calisthenics?
A: Calisthenics is a form of bodyweight training that uses exercises like push-ups, pull-ups, squats, and dips to build strength, flexibility, and body control without external weights or equipment.

Q: What is a progression in calisthenics?
A: A progression is a series of increasingly difficult exercise variations that systematically build strength toward an advanced movement. Example: wall push-up → incline push-up → standard push-up → diamond push-up → one-arm push-up.

Q: What is the standard push-up and what muscles does it work?
A: The standard push-up is performed with hands shoulder-width apart, body in a straight line from head to heels. Primary muscles: pectoralis major, anterior deltoid, triceps. Secondary: core, serratus anterior.

Q: What is an incline push-up?
A: An incline push-up is performed with hands elevated on a bench, wall, or bar, reducing the load on the upper body. It is the primary beginner regression for those who cannot do standard push-ups. The higher the hands, the easier the movement.

Q: What is a diamond push-up?
A: A diamond push-up is performed with hands close together forming a diamond shape under the chest. It places greater emphasis on the triceps and inner chest compared to standard push-ups. It is a key progression toward one-arm push-ups.

Q: What is a wide push-up?
A: A wide push-up is performed with hands placed wider than shoulder-width apart. It increases the emphasis on the chest (pectoralis major) and reduces tricep involvement. Elbows should flare to about 45–60 degrees.

Q: What is an archer push-up?
A: An archer push-up is performed with hands wide apart, shifting the body toward one hand while the other arm extends straight. It places most of the load on one arm, serving as a progression toward the one-arm push-up.

Q: What is a pseudo planche push-up?
A: A pseudo planche push-up is performed with hands placed by the hips (fingers pointing forward or sideways) and leaning forward. It heavily targets the anterior deltoids and upper chest and builds strength toward the planche.

Q: How do you progress toward a one-arm push-up?
A: Progression: standard push-up → diamond push-up → archer push-up → one-arm push-up with legs wide → one-arm push-up with feet together. The key is gradually reducing assistance from the non-working arm while maintaining proper form.

Q: What is a pike push-up?
A: A pike push-up is performed in an inverted V position with hips high, pressing the body diagonally upward. It targets the shoulders (deltoids) and serves as a progression toward the handstand push-up.

Q: What is an elevated pike push-up?
A: An elevated pike push-up places the feet on a raised surface (bench, box) in the pike position, increasing the load on the shoulders. The higher the feet, the more vertical the pressing angle, making it closer to a handstand push-up.

Q: What is the dead hang and why is it important?
A: The dead hang is hanging from a pull-up bar with arms fully extended. It builds grip strength, decompresses the spine, improves shoulder mobility, and is the foundation for all pulling movements. Aim for 30–60 second holds.

Q: What is a scapular pull-up?
A: A scapular pull-up starts from a dead hang and involves retracting and depressing the scapulae (pulling shoulder blades down and back) without bending the arms. It develops scapular control, essential for proper pull-up mechanics.

Q: What are the stages of pull-up progression?
A: Dead hang → scapular pulls → band-assisted pull-ups → negative (eccentric) pull-ups → half pull-ups → full pull-ups → weighted pull-ups → L-sit pull-ups → archer pull-ups → one-arm pull-up.

Q: What is a negative pull-up?
A: A negative pull-up involves jumping or stepping to the top position (chin above bar) and slowly lowering yourself down over 3–5 seconds. It builds eccentric strength, which transfers to the concentric (pulling) phase. Do 3–5 sets of 3–5 reps.

Q: What is a chin-up and how does it differ from a pull-up?
A: A chin-up uses a supinated (palms-facing-you) grip, while a pull-up uses a pronated (palms-facing-away) grip. Chin-ups recruit more biceps and are generally easier. Pull-ups emphasize the brachioradialis and lats more.

Q: What is an L-sit pull-up?
A: An L-sit pull-up is performed with legs held horizontal (forming an L-shape) throughout the movement. It increases core demand, hip flexor engagement, and makes the pull-up harder by shifting the center of gravity forward.

Q: What is a typewriter pull-up?
A: A typewriter pull-up involves pulling to one side at the top of the movement and then sliding horizontally to the other side while keeping the chin above the bar. It builds unilateral pulling strength, progressing toward one-arm pull-ups.

Q: What is a muscle-up?
A: A muscle-up is a compound movement that combines a pull-up with a dip, transitioning from below the bar to above it in one fluid motion. It requires explosive pulling strength, a deep pull, and a fast transition (the 'turnover').

Q: What are the prerequisites for a muscle-up?
A: Before attempting muscle-ups, you should be able to do: 10+ pull-ups, 15+ dips, high pull-ups (chest to bar), explosive pull-ups, and have adequate wrist flexibility. The false (overhand thumb) grip is also helpful.

Q: What is the false grip?
A: The false grip involves hooking the wrists over the bar/rings rather than gripping with the fingers. It shortens the lever arm, making the transition phase of the muscle-up easier. It requires wrist flexibility and practice.

Q: What is the transition phase in a muscle-up?
A: The transition is the critical moment between the pull-up and dip phases where you rotate your body over the bar/rings. It requires a deep, explosive pull past the chest and quickly leaning forward to get above the support. This is the hardest part for most people.

Q: How do you practice muscle-up transitions?
A: Drills include: band-assisted muscle-ups, negative muscle-ups (jump above and slowly lower), low bar muscle-ups (feet touching ground), chest-to-bar pull-ups, and practicing the transition movement on a low bar.

Q: What is a bodyweight squat and what muscles does it work?
A: The bodyweight squat involves lowering the hips until thighs are parallel to the ground (or below), then standing up. Primary muscles: quadriceps, glutes. Secondary: hamstrings, adductors, core, calves. Keep chest up and knees tracking over toes.

Q: What are the squat progression stages?
A: Assisted squat (holding support) → box squat → full bodyweight squat → close-stance squat → split squat → Bulgarian split squat → shrimp squat → pistol squat.

Q: What is a pistol squat?
A: A pistol squat is a single-leg squat performed with the non-working leg extended forward. It requires significant single-leg strength, balance, ankle mobility, and hip flexibility. It is one of the most advanced bodyweight leg exercises.

Q: How do you progress toward a pistol squat?
A: Progression: assisted pistol (holding support) → pistol squat to box (decreasing height) → negative pistol (slow descent) → partial range pistol → full pistol squat. Working on ankle mobility and hamstring flexibility simultaneously is essential.

Q: What is a shrimp squat?
A: A shrimp squat involves squatting on one leg while holding the other foot behind you (knee bending back). Unlike the pistol squat, the rear knee touches the ground. It demands balance, quad strength, and hip flexor flexibility.

Q: What is a Bulgarian split squat?
A: The Bulgarian split squat is performed with the rear foot elevated on a bench behind you, performing a lunge. It develops single-leg strength, hip stability, and is an excellent progression between standard squats and pistol squats.

Q: What is a wall handstand?
A: A wall handstand involves kicking up or walking up into a handstand with the wall for support. Two approaches: chest-to-wall (more straight, better form) and back-to-wall (easier to kick up, but encourages banana back). Chest-to-wall is recommended for building proper alignment.

Q: What is proper handstand alignment?
A: Proper alignment: arms fully extended, shoulders open (pushed up/shrugged), body in a straight line, posterior pelvic tilt, legs together, toes pointed. The body should form one straight line from wrists through shoulders, hips, and ankles.

Q: How do you balance in a freestanding handstand?
A: Balance is controlled primarily through the fingers and wrists: press fingers to correct forward overbalance, shift weight to palms to correct backward overbalance. Shoulder and hip adjustments provide secondary corrections. It requires consistent daily practice.

Q: How long does it take to learn a freestanding handstand?
A: Most people need 6–18 months of consistent daily practice (15–30 minutes/day) to hold a freestanding handstand for 10+ seconds. Factors include body awareness, shoulder mobility, and training consistency. Some take longer; it's a skill that improves with patience.

Q: What are handstand wall drills?
A: Key drills: chest-to-wall holds (building endurance), wall taps (shifting weight to one hand), heel pulls (pulling feet off wall briefly), toe taps (alternating feet off wall). These develop balance, strength, and confidence for freestanding work.

Q: What is a handstand push-up?
A: A handstand push-up (HSPU) is performed while inverted in a handstand, lowering the head toward the ground and pressing back up. It is one of the most challenging bodyweight shoulder exercises. Progressions: pike push-up → elevated pike → wall HSPU → freestanding HSPU.

Q: What is the tuck front lever?
A: The tuck front lever is performed hanging from a bar with the body horizontal, knees tucked to chest. It is the first progression for the full front lever, developing lat strength, core stability, and scapular depression.

Q: What are the front lever progressions?
A: Tuck front lever → advanced tuck (knees slightly away from chest) → single-leg (one leg extended) → straddle front lever → full front lever. Each progression increases the lever arm length, requiring more strength.

Q: What is a front lever?
A: The front lever is an isometric hold where the body is held horizontally face-up while hanging from a bar. It requires extreme lat, core, and posterior chain strength. The body should be perfectly horizontal and rigid from shoulders to toes.

Q: What is the tuck back lever?
A: The tuck back lever is performed hanging from rings/bar with the body horizontal and face-down, knees tucked. It develops shoulder extension strength, bicep tendon conditioning, and is the first progression for the full back lever.

Q: What are the back lever progressions?
A: German hang → tuck back lever → advanced tuck → single-leg → straddle back lever → full back lever. Start with the German hang to condition shoulder extension and bicep tendons before progressing.

Q: What is a planche?
A: The planche is an isometric hold where the body is held horizontally face-down supported only by the hands on the ground. It is one of the most difficult bodyweight strength skills, requiring immense shoulder, chest, and core strength.

Q: What are the planche progressions?
A: Planche lean → tuck planche → advanced tuck planche → straddle planche → full planche. Each progression extends the lever arm. Most people require 2–5+ years of dedicated training to achieve a full planche.

Q: What is a planche lean?
A: A planche lean is performed in a push-up position with hands by the hips, leaning forward to shift weight over the hands. The further forward you lean, the harder it becomes. It builds the shoulder and wrist strength needed for tuck planche.

Q: What is a tuck planche?
A: The tuck planche involves supporting the body on straight arms with knees tucked to chest, hips level with shoulders. The feet are off the ground. It is the first 'real' planche progression and requires significant protraction strength and balance.

Q: What is the straddle planche?
A: The straddle planche is held with legs extended to the sides in a straddle (V-shape). The wider the straddle, the easier it is (shorter effective lever arm). It is the second-to-last progression before the full planche.

Q: What is the L-sit?
A: The L-sit is an isometric hold performed on the floor, parallettes, or bars with arms straight and legs held horizontal in front. It requires core strength, hip flexor strength, and hamstring flexibility. Hold for 10–30 seconds.

Q: How do you progress toward an L-sit?
A: Foot-supported L-sit → tuck L-sit (knees bent) → single-leg L-sit (one leg extended) → full L-sit → V-sit. Building hip flexor and core endurance is key; practice compression work (sitting with legs straight, trying to lift feet).

Q: What is a V-sit?
A: A V-sit is an advanced L-sit where the legs are raised above horizontal, forming a V-shape with the torso. It requires exceptional hip flexor strength, core compression, and hamstring flexibility beyond the L-sit.

Q: What are gymnastic rings and why are they used in calisthenics?
A: Gymnastic rings are suspended circular handles that add instability to exercises. This instability recruits more stabilizer muscles, increases difficulty, and develops superior upper body strength. Common exercises: ring dips, ring push-ups, muscle-ups, iron cross.

Q: What is the ring support hold?
A: The ring support hold involves supporting your body on straight arms at the top of a dip position on rings with rings turned out (RTO). It is the fundamental ring position and develops shoulder stabilization. Aim for 30+ seconds before progressing.

Q: What are ring push-ups?
A: Ring push-ups are performed with hands on rings set low to the ground. The instability forces greater activation of chest, shoulder, and core stabilizers. They are significantly harder than floor push-ups and are excellent for building pushing strength.

Q: What are ring dips?
A: Ring dips are performed on suspended rings, adding instability to the standard dip. They require more shoulder stabilization and are considerably harder than bar/parallel bar dips. Prerequisites: 15+ bar dips and a solid ring support hold.

Q: What is the rings turned out (RTO) position?
A: RTO means externally rotating the rings so palms face forward at the top of the support hold. This position maximally engages the biceps and shoulder stabilizers. RTO push-ups and RTO dips are advanced variations of basic ring exercises.

Q: What is an iron cross?
A: The iron cross is an extremely advanced ring hold with arms extended straight out to the sides, body vertical. It requires immense shoulder adduction and stabilization strength. It takes years of dedicated training and is a gymnastics-level skill.

Q: What is a skin the cat (German hang)?
A: Skin the cat involves hanging from a bar/rings, lifting legs through the arms, and rotating backward into a German hang (shoulder extension position). It builds shoulder flexibility, grip strength, and is a prerequisite for back levers.

Q: What is a dragon flag?
A: A dragon flag is performed lying on a bench, gripping behind the head, and raising the body into a straight line from shoulders to toes, then lowering slowly. It is an intense core exercise popularized by Bruce Lee. Progress from tuck to straddle to full.

Q: What is the human flag?
A: The human flag involves gripping a vertical pole with two hands and holding the body horizontally to the side. It requires extreme oblique, lat, and shoulder strength. Progressions: tuck flag → straddle flag → full flag.

Q: What is a proper dip and what muscles does it work?
A: A dip is performed on parallel bars, lowering the body until upper arms are parallel to the ground, then pressing up. Primary muscles: triceps, anterior deltoid, pectoralis major. Leaning forward emphasizes chest; staying upright emphasizes triceps.

Q: What are dip progressions?
A: Bench dips → assisted dips (band/machine) → negative dips (slow eccentric) → parallel bar dips → ring dips → weighted dips → impossible dips.

Q: What is an Australian pull-up (inverted row)?
A: The inverted row is performed under a low bar, pulling the chest to the bar while feet remain on the ground. It is a horizontal pulling exercise and a key beginner progression for pull-ups. Adjust difficulty by changing foot position or bar height.

Q: What is the importance of straight-arm strength?
A: Straight-arm strength (planche, front lever, back lever, iron cross) requires joint and tendon strength, not just muscle. Connective tissue adapts slower than muscle, so progressions must be patient. Straight-arm work develops incredible core and shoulder stability.

Q: What is progressive overload in calisthenics?
A: Progressive overload in calisthenics is achieved by: harder exercise variations, more reps/sets, slower tempo, reduced rest, added range of motion, adding weight (vest/belt), pauses at difficult positions, or transitioning from bilateral to unilateral movements.

Q: How should a beginner structure a calisthenics routine?
A: Beginners should train 3 days per week (full body), focusing on fundamental movements: push-ups, rows, squats, and core work. Example: 3 sets of 5–12 reps per exercise, with 2–3 minutes rest. Progress to harder variations when you can do 3×12 comfortably.

Q: What is a push/pull/legs split in calisthenics?
A: Push: push-ups, dips, handstand push-ups, planche work. Pull: pull-ups, rows, front lever work. Legs: squats, lunges, pistol squats, hamstring work. This split allows training 3–6 days/week with adequate recovery per muscle group.

Q: What is the recommended rep range for strength vs hypertrophy in calisthenics?
A: For strength: 3–5 reps of hard variations (or 5–15 second holds for isometrics). For hypertrophy: 8–15 reps of moderate variations. For endurance: 15+ reps. Mix both for balanced development.

Q: How important is rest between sets in calisthenics?
A: For strength/skill work: 3–5 minutes rest to fully recover the nervous system. For hypertrophy: 1–2 minutes. For endurance: 30–60 seconds. Longer rest is essential for technical skills like muscle-ups and handstands.

Q: What is greasing the groove (GTG)?
A: GTG is a training method developed by Pavel Tsatsouline involving performing sub-maximal sets of an exercise frequently throughout the day (50–80% of max reps). It increases neural efficiency and strength without significant fatigue. Effective for pull-ups and push-ups.

Q: What is the role of scapular control in calisthenics?
A: Scapular control means actively positioning the shoulder blades during movements: protraction (forward), retraction (back), elevation (up), depression (down). Proper scapular movement protects the shoulders and is essential for pull-ups, dips, handstands, and levers.

Q: What is protraction and why is it important?
A: Protraction is pushing the shoulder blades apart and forward. It is critical for planche (protracted shoulders), push-up plus (serratus anterior activation), and maintaining shoulder health. Weak protraction limits progress in pressing movements.

Q: What is a hollow body hold?
A: The hollow body hold is a core exercise performed lying face-up with arms overhead and legs extended, body forming a gentle curve (banana shape) with lower back pressed into the floor. It is the fundamental gymnastics core position used in handstands, levers, and rings.

Q: What is a hollow body rock?
A: The hollow body rock adds a gentle rocking motion to the hollow body hold, maintaining the curved position throughout. It builds dynamic core stability and endurance. The body should maintain the same shape, acting as a rocker.

Q: What is an arch (superman) hold?
A: The arch hold is performed lying face-down with arms and legs lifted off the ground, back extended. It strengthens the posterior chain (erectors, glutes) and is the counterpart to the hollow body hold. Both positions are fundamental to gymnastics.

Q: Why is wrist conditioning important in calisthenics?
A: Many calisthenics skills (handstands, planche, L-sit) place significant load on the wrists. Without conditioning, this can lead to pain and injury. Wrist warm-ups include circles, flexion/extension stretches, and loading wrists in various positions progressively.

Q: What is a recommended wrist warm-up routine?
A: A good wrist warm-up: wrist circles (10 each direction), fingers-forward leans (30s), fingers-backward leans (30s), wrist push-ups (10 reps), fist push-ups (10 reps). Do this before every session involving handstands, planche, or L-sits.

Q: What is the importance of flexibility in calisthenics?
A: Flexibility is essential for: pistol squats (ankle/hamstring), L-sits (hamstring/hip flexor), handstands (shoulder/thoracic), middle splits (straddle planche/press handstand). Inflexibility limits exercise range of motion and can lead to compensatory patterns.

Q: What flexibility is needed for a pike compression?
A: Pike compression requires hamstring flexibility and hip flexor strength to fold the torso onto the legs. It is essential for L-sits, V-sits, press handstands, and compression movements. Practice seated pike stretches and compression drills regularly.

Q: What is active flexibility?
A: Active flexibility is the ability to move into a range of motion using your own muscle strength (without external assistance). It is more relevant to calisthenics than passive flexibility. Example: actively lifting your leg high requires both flexibility and hip flexor strength.

Q: What shoulder mobility is needed for handstands?
A: Handstands require full shoulder flexion (180°) — the ability to raise arms fully overhead in line with the body. Limited shoulder mobility causes the "banana back" compensation. Improve with wall slides, butcher's block stretch, and overhead band stretches.

Q: What is thoracic spine mobility and why does it matter?
A: Thoracic spine mobility is the ability to extend and rotate the upper back. Poor thoracic mobility forces compensation in the lower back and shoulders, limiting handstand alignment, overhead pressing, and overall posture. Improve with foam rolling and cat-cow stretches.

Q: What is the pancake stretch?
A: The pancake stretch involves sitting with legs spread wide and folding the torso forward to the ground. It develops hamstring and adductor flexibility needed for straddle movements (straddle planche, straddle press handstand). Practice consistently for gradual improvement.

Q: What is the role of antagonist training?
A: Antagonist training involves working opposing muscle groups equally (e.g., push-ups + rows, dips + pull-ups). It prevents muscle imbalances, reduces injury risk, and promotes joint health. A common calisthenics mistake is overtraining pushing relative to pulling.

Q: What is the recommended push-to-pull ratio?
A: Most coaches recommend a 1:1 push-to-pull ratio or even more pulling work (1:1.5) since modern lifestyles already promote a forward-posture (push-dominant) position. If doing 10 sets of pushing per week, do at least 10–15 sets of pulling.

Q: What is a common mistake with kipping in pull-ups?
A: Kipping (using momentum/swinging) in pull-ups reduces muscle activation and can stress the shoulder joint. In calisthenics training, strict form (dead hang start, no swing) should be maintained for maximum strength development. Kipping has its place in sport-specific contexts only.

Q: What is elbow pit positioning in push-ups?
A: Elbow pits (the crease of the elbow) should face forward in push-ups, creating external rotation at the shoulder. This protects the shoulder joint, engages the lats, and creates a stronger pressing position. Elbows should track at ~45° to the body.

Q: What is the common mistake of flaring elbows in dips?
A: Flaring elbows (pointing outward) during dips places excessive stress on the shoulder joint, particularly the anterior capsule. Elbows should track backward (close to the body) to maintain a safe and strong pressing position.

Q: What is the importance of full range of motion (ROM)?
A: Full ROM ensures complete muscle development, joint health, and functional strength. Partial reps build strength only in the trained range. In calisthenics, full ROM examples: chin above bar in pull-ups, chest to ground in push-ups, thighs below parallel in squats.

Q: What is tempo training in calisthenics?
A: Tempo training controls the speed of each phase of a repetition, typically written as four numbers (e.g., 3-1-2-1): eccentric-pause at bottom-concentric-pause at top. Slow eccentrics (3–5 seconds) build strength and control. It is especially useful for progressions.

Q: What are isometric holds and why are they important?
A: Isometric holds involve holding a position without movement. They are fundamental in calisthenics for skills like L-sits, front levers, planches, and handstands. Hold times of 5–30 seconds build the specific strength and neural patterns needed for these skills.

Q: What is a superset in calisthenics?
A: A superset involves performing two exercises back-to-back with minimal rest. In calisthenics, antagonist supersets are common: pull-ups + push-ups, front lever rows + planche push-ups. This saves time and may increase work capacity.

Q: What is a circuit in calisthenics?
A: A circuit involves performing 3+ exercises consecutively with minimal rest between them, resting after completing the full circuit. Example: push-ups → pull-ups → squats → dips → rows → leg raises. Circuits build endurance and are efficient for time.

Q: How do you train for the muscle-up on bar vs rings?
A: Bar muscle-up: requires more explosive pull and a kip/swing transition; wider grip helps. Ring muscle-up: false grip is essential; transition is smoother due to ring mobility; generally considered easier to learn. Both require chest-to-bar pulling strength.

Q: What is a strict muscle-up vs a kipping muscle-up?
A: A strict muscle-up uses pure strength without momentum — starting from a dead hang. A kipping muscle-up uses a swing/hip thrust to generate momentum. Strict is harder and builds more strength; kipping is used in competitions and CrossFit.

Q: What is the back lever?
A: The back lever is an isometric hold where the body is held horizontally face-down while hanging from rings or a bar. It requires significant bicep tendon strength, shoulder extension flexibility, and core stability. Progress slowly to avoid bicep tendon injury.

Q: What is a 360 pull-up?
A: A 360 pull-up involves pulling up explosively, releasing the bar, rotating 360 degrees, and re-catching the bar. It is a freestyle/dynamic calisthenics skill requiring extreme explosive pulling power and coordination. Master high pull-ups and clap pull-ups first.

Q: What is freestyle calisthenics?
A: Freestyle calisthenics combines dynamic movements, spins, flips, and transitions on the pull-up bar. It includes moves like 360s, geinger flips, shrimp flips, and combos. It is the 'artistic' branch of calisthenics, popular in competitions and street workout.

Q: What is the press to handstand?
A: The press to handstand involves lifting from a standing or sitting position into a handstand using strength alone (no kick). It requires exceptional shoulder strength, core compression, and hamstring flexibility. Variations: straddle press, pike press, and stalder press.

Q: What is a frog stand (crow pose)?
A: The frog stand involves squatting with hands on the ground, knees resting on the elbows, and lifting feet off the ground. It develops wrist strength and balance. It is a fundamental balance skill and early progression toward the planche.

Q: What are parallettes and their benefits?
A: Parallettes are small parallel bars placed on the ground. They allow deeper range of motion (hands don't touch floor), reduce wrist strain by keeping wrists neutral, and are essential for L-sits, handstands, planche work, and push-up variations.

Q: What is the importance of warm-up in calisthenics?
A: A proper warm-up increases blood flow, raises body temperature, activates the nervous system, and prepares joints. Include: 5 minutes of light cardio, joint circles, wrist warm-up, scapular activation, and movement-specific prep (easier variations of planned exercises).

Q: How do you prevent shoulder injuries in calisthenics?
A: Prevent shoulder injuries by: balanced push/pull training, proper scapular control, adequate warm-up, gradual progression, wrist conditioning, avoiding excessive volume, and addressing mobility limitations (especially shoulder flexion and external rotation).