Title: Calisthenics Anki Deck — LearnCoachAssist

Q: What are the three primary movement patterns in calisthenics?
A: Push, pull, and squat/leg movements

Q: Which muscle groups are primarily worked in a push-up?
A: Chest (pectorals), shoulders (deltoids), and triceps

Q: What is the difference between concentric and eccentric muscle contractions?
A: Concentric is muscle shortening (lifting phase), eccentric is muscle lengthening (lowering phase)

Q: What is the kinetic chain in calisthenics?
A: The interconnected system of body segments working together to produce movement

Q: Why is calisthenics considered a compound exercise training method?
A: It uses multiple muscle groups and joints simultaneously in each movement

Q: What are the main advantages of calisthenics over weight training?
A: No equipment needed, improves relative strength, better functional movement patterns, lower injury risk

Q: What is proprioception and why is it important in calisthenics?
A: Body awareness in space; crucial for balance, coordination, and skill development

Q: Which muscle groups make up the "core"?
A: Rectus abdominis, obliques, transverse abdominis, erector spinae, and deep stabilizers

Q: What is the role of scapular stability in calisthenics?
A: Provides a stable base for shoulder movements and prevents injury

Q: What are antagonistic muscle groups?
A: Muscle pairs that produce opposite movements (e.g., biceps and triceps)

Q: What is time under tension (TUT)?
A: The total duration a muscle is under strain during a set

Q: What is the difference between relative strength and absolute strength?
A: Relative strength is strength-to-bodyweight ratio; absolute strength is total force production regardless of bodyweight

Q: What does "hollow body position" mean?
A: A position with posterior pelvic tilt, engaged core, and slight body curve used in gymnastics movements

Q: What is the function of the rotator cuff in calisthenics?
A: Stabilizes the shoulder joint during pressing and pulling movements

Q: What is progressive overload in calisthenics?
A: Gradually increasing difficulty through harder variations, more reps, slower tempo, or added range of motion

Q: What is proper push-up form?
A: Hands shoulder-width apart, body in straight line, elbows at 45 degrees, full range of motion (chest to ground)

Q: What are common push-up mistakes?
A: Sagging hips, flaring elbows, incomplete range of motion, head jutting forward

Q: What muscles does a diamond push-up emphasize?
A: Triceps and inner chest

Q: What is the difference between wide-grip and close-grip push-ups?
A: Wide-grip emphasizes chest; close-grip emphasizes triceps

Q: How do you perform an incline push-up?
A: Hands elevated on a surface (easier variation for beginners)

Q: What is a decline push-up?
A: Feet elevated on a surface (harder variation emphasizing upper chest and shoulders)

Q: What is the proper hand position for push-ups?
A: Hands slightly wider than shoulders, fingers pointing forward, creating external rotation torque

Q: What is a dead hang and why is it important?
A: Hanging from a bar with straight arms; builds grip strength and shoulder stability

Q: What is the difference between pull-ups and chin-ups?
A: Pull-ups use overhand grip (pronated), chin-ups use underhand grip (supinated) with more bicep involvement

Q: What are the main muscles worked in pull-ups?
A: Latissimus dorsi (lats), biceps, rhomboids, and trapezius

Q: What is an Australian pull-up (inverted row)?
A: A horizontal pulling exercise with feet on ground and body under a lower bar

Q: How should scapulae move during a pull-up?
A: Depression and retraction (down and back) at the start, then elevation at the top

Q: What is a negative pull-up?
A: Jumping to the top position and slowly lowering yourself down (eccentric training)

Q: What grip width is best for beginners learning pull-ups?
A: Slightly wider than shoulder-width for most people

Q: What is active hanging vs passive hanging?
A: Active: shoulders engaged (depressed scapulae); Passive: shoulders relaxed (elevated scapulae)

Q: What is proper bodyweight squat form?
A: Feet shoulder-width apart, knees tracking over toes, hips back, chest up, full depth (hip crease below knee)

Q: What does "knees over toes" debate refer to?
A: Whether knees should travel past toes in squats; modern consensus is it's safe if controlled and pain-free

Q: What muscles do lunges primarily work?
A: Quadriceps, glutes, hamstrings, and stabilizer muscles

Q: What is a Bulgarian split squat?
A: A single-leg squat variation with rear foot elevated

Q: What is the difference between a squat and a hip hinge?
A: Squat: knee-dominant, vertical shin; Hip hinge: hip-dominant, shin mostly vertical, more hamstring/glute focus

Q: How do you perform a proper glute bridge?
A: Lie on back, feet flat, drive through heels to lift hips, squeeze glutes at top, shoulders stay on ground

Q: What is a proper plank position?
A: Forearms on ground, elbows under shoulders, body in straight line, core engaged, neutral spine

Q: What are common plank mistakes?
A: Sagging hips, raised hips (pike position), holding breath, not engaging core

Q: What is a hollow body hold?
A: Lying on back with lower back pressed to ground, arms overhead, legs extended and elevated

Q: What muscles does the hollow body hold target?
A: Entire anterior core, hip flexors, and shoulder stabilizers

Q: What is an arch body hold?
A: Lying face-down with arms and legs extended and lifted (opposite of hollow body)

Q: What is the purpose of anti-rotation exercises?
A: Train the core to resist rotational forces and maintain stability

Q: What is a dead bug exercise?
A: Lying on back alternating opposite arm and leg extensions while maintaining core stability

Q: What is a pike push-up?
A: Push-up with hips raised (inverted V position) to target shoulders more

Q: What muscles do dips primarily work?
A: Chest, triceps, and anterior deltoids (front shoulders)

Q: What is the difference between chest dips and tricep dips?
A: Chest dips: lean forward, wider grip; Tricep dips: upright torso, narrow grip

Q: What is proper dip form?
A: Shoulders depressed, controlled descent to 90 degrees or slightly below, full lockout at top

Q: What are the prerequisites for parallel bar dips?
A: Support hold for 30+ seconds, 15+ push-ups, good shoulder stability

Q: What is a pseudo planche push-up?
A: Push-up with hands positioned near hips and shoulders protracted, leaning forward

Q: What is protraction vs retraction in push exercises?
A: Protraction: scapulae spreading apart (serratus anterior); Retraction: scapulae squeezing together

Q: What is an archer push-up?
A: Wide grip push-up with weight shifted to one arm while the other stays extended

Q: What is a typewriter push-up?
A: Wide grip push-up moving side to side at the bottom position

Q: How do you progress from regular push-ups to one-arm push-ups?
A: Archer push-ups → uneven push-ups → negative one-arm push-ups → full one-arm push-ups

Q: What is a muscle-up?
A: Explosive pull-up transitioning over the bar into a dip position

Q: What are the two main components of a muscle-up?
A: The pull phase and the transition (getting chest over bar)

Q: What is a false grip and when is it used?
A: Wrist positioned over the bar (not under); used for ring muscle-ups

Q: What is an L-sit pull-up?
A: Pull-up performed while maintaining L-sit position with legs

Q: What are the prerequisites for a muscle-up?
A: 15+ strict pull-ups, 20+ dips, strong explosive pull

Q: What is a weighted pull-up?
A: Pull-up with additional weight (belt, vest, or dumbbell between feet)

Q: What is a typewriter pull-up?
A: Moving side to side along the bar while at the top of a pull-up

Q: What is the difference between kipping and strict pull-ups?
A: Kipping uses momentum and hip drive; strict uses only upper body strength without swing

Q: What is a commando pull-up?
A: Pull-up with hands in-line (one in front of the other) alternating sides over the bar

Q: What is a pistol squat?
A: Single-leg squat with the other leg extended forward

Q: What are common pistol squat limitations?
A: Ankle mobility, hip mobility, quad strength, and balance

Q: What is an assisted pistol squat progression?
A: Holding a counterweight, using a strap/band for assistance, or touching a box behind

Q: What is a shrimp squat?
A: Single-leg squat with rear leg bent and foot held behind

Q: What is a Nordic hamstring curl?
A: Kneeling exercise lowering torso forward using hamstring strength to control descent

Q: What is a sissy squat?
A: Quad-focused squat leaning back while keeping hips extended

Q: How do you perform a proper calf raise?
A: Standing on edge, lower heels below toes, raise up onto toes, full range of motion

Q: What is an L-sit?
A: Static hold with legs extended parallel to ground while supporting bodyweight on hands

Q: What is a tuck L-sit?
A: L-sit progression with knees pulled to chest

Q: What is the progression from tuck to full L-sit?
A: Tuck L-sit → one-leg L-sit → tuck-to-L transitions → full L-sit

Q: What is a V-sit?
A: L-sit with torso leaned back creating a V shape between torso and legs

Q: What is a compression work in calisthenics?
A: Exercises improving ability to bring legs close to torso (pike flexibility and strength)

Q: What is an ab wheel rollout?
A: Rolling forward on an ab wheel while maintaining hollow body and controlling with core

Q: What are hanging leg raises?
A: Hanging from bar and raising legs to parallel or higher

Q: What is a handstand?
A: Inverted balance position on hands with body vertical

Q: What are the key elements of a proper handstand?
A: Straight body line, shoulders fully elevated, hands shoulder-width, fingers spread for balance

Q: What is the difference between chest-to-wall and back-to-wall handstands?
A: Chest-to-wall: promotes proper shoulder position; Back-to-wall: easier but can develop arched form

Q: What is a freestanding handstand?
A: Handstand without wall support, balanced through hand and finger pressure

Q: What is a headstand and is it recommended?
A: Three-point balance on head and hands; not recommended due to neck compression risk

Q: What is a forearm stand?
A: Handstand position on forearms instead of hands

Q: What is handstand shoulder shrugging?
A: Elevating and depressing shoulders while in handstand to build strength and control

Q: What is a handstand push-up (HSPU)?
A: Push-up performed in handstand position (inverted shoulder press)

Q: What is the progression to freestanding HSPU?
A: Wall HSPU → reduced range wall HSPU → negative freestanding HSPU → freestanding HSPU

Q: What is a deficit handstand push-up?
A: HSPU performed on parallettes or blocks for increased range of motion

Q: What is a pseudo planche push-up used to train for?
A: Planche static hold and planche push-ups

Q: What is a full planche?
A: Static hold with body horizontal and parallel to ground, supported only by hands

Q: What is the planche progression?
A: Frog stand → tuck planche → advanced tuck → straddle planche → full planche

Q: What is a planche lean?
A: Leaning forward in push-up position to condition shoulders and wrists for planche

Q: What is a front lever?
A: Static hold hanging from bar with body horizontal and face-up

Q: What is the front lever progression?
A: Tuck → advanced tuck → one-leg → straddle → full front lever

Q: What is a back lever?
A: Static hold hanging from bar with body horizontal and face-down

Q: What is an iron cross?
A: Rings skill with arms extended to sides while body is vertical (extremely advanced)

Q: What is a one-arm pull-up?
A: Pull-up performed with only one arm

Q: What is the progression to one-arm pull-up?
A: Archer pull-ups → weighted pull-ups → one-arm negatives → assisted one-arm → full one-arm

Q: What is a one-arm chin-up vs one-arm pull-up?
A: Chin-up uses supinated grip (easier); pull-up uses pronated grip (harder)

Q: What is a jumping pistol squat?
A: Explosive pistol squat with jump at the top

Q: What is a dragon pistol squat?
A: Pistol squat starting from lying position

Q: What is a shrimp squat to pistol transition?
A: Single-leg squat transitioning between shrimp and pistol positions

Q: What is a natural leg curl?
A: Nordic curl or similar hamstring exercise using only bodyweight

Q: What is the principle of progressive overload?
A: Gradually increasing stress on the body to force adaptation

Q: What are the main ways to progress in calisthenics?
A: Harder variations, more reps, more sets, slower tempo, less rest, increased range of motion

Q: What is the difference between linear and undulating progression?
A: Linear: steady increase over time; Undulating: varying intensity and volume day-to-day or week-to-week

Q: What is a regression in exercise programming?
A: Easier variation of an exercise used when the target exercise is too difficult

Q: What is the grease the groove (GTG) method?
A: Frequent practice of a skill at submaximal intensity throughout the day

Q: What is skill transfer in calisthenics?
A: Strength gained in one exercise benefiting performance in related exercises

Q: What is deloading and why is it important?
A: Planned reduction in training volume/intensity to allow recovery and prevent overtraining

Q: What is the minimum effective dose in training?
A: The smallest amount of training that produces desired results

Q: What rep range builds muscular endurance?
A: 15-20+ reps per set

Q: What rep range builds muscle hypertrophy?
A: 6-12 reps per set

Q: What rep range builds maximum strength?
A: 1-5 reps per set

Q: What is the recommended rest time between strength sets?
A: 3-5 minutes for maximum strength exercises

Q: What is the recommended rest time for hypertrophy?
A: 60-90 seconds between sets

Q: What is rest-pause training?
A: Short rest periods (10-20 seconds) within a set to extend it

Q: What is a superset?
A: Two exercises performed back-to-back with minimal rest

Q: What is an antagonist superset?
A: Pairing opposing muscle groups (e.g., pull-ups and dips)

Q: What is a full-body workout split?
A: Training all major muscle groups in each session, typically 3x per week

Q: What is a push/pull/legs split?
A: Dividing training into push exercises, pull exercises, and leg exercises across different days

Q: What is an upper/lower split?
A: Alternating between upper body and lower body training days

Q: What is the advantage of full-body training for beginners?
A: More frequent skill practice and balanced development

Q: What is training frequency for strength vs hypertrophy?
A: Strength: higher frequency (3-6x/week per movement); Hypertrophy: moderate (2-3x/week per muscle group)

Q: What is a skill day in calisthenics programming?
A: Training session focused on practicing technical skills at lower intensity

Q: What is periodization?
A: Systematic planning of training variables over time (daily, weekly, monthly, yearly)

Q: What is training volume?
A: Total amount of work (sets × reps × resistance or difficulty)

Q: What is the relationship between volume and intensity?
A: Inverse relationship: as intensity increases, volume typically decreases

Q: What is maximum recoverable volume (MRV)?
A: Highest volume you can do and still recover from

Q: What is minimum effective volume (MEV)?
A: Smallest volume needed to make progress

Q: What are signs of too much training volume?
A: Decreased performance, persistent fatigue, poor sleep, increased injury risk, motivation loss

Q: What is auto-regulation in training?
A: Adjusting training based on daily readiness and performance

Q: What is an AMRAP set?
A: As Many Reps As Possible set, typically used as a final set or to test progress

Q: What should a proper warm-up include?
A: General movement (cardio), dynamic stretching, specific movement prep, and ramp-up sets

Q: What is the purpose of dynamic stretching before training?
A: Increase range of motion, blood flow, and prepare nervous system for movement

Q: What are activation exercises?
A: Exercises to "wake up" specific muscles before the main workout

Q: What is a ramp-up set?
A: Submaximal set of the working exercise to prepare for heavy sets

Q: Should you do static stretching before training?
A: No, save static stretching for after training or separate sessions

Q: What are the most common calisthenics injuries?
A: Elbow tendonitis, shoulder impingement, wrist pain, lower back strain

Q: What is tennis elbow (lateral epicondylitis)?
A: Inflammation of the outer elbow tendons, common from too much pushing volume

Q: What is golfer's elbow (medial epicondylitis)?
A: Inflammation of the inner elbow tendons, common from too much pulling volume

Q: How do you prevent shoulder injuries in calisthenics?
A: Proper warm-up, balanced push/pull ratio, shoulder mobility work, progressive overload

Q: What is the recommended push-to-pull ratio?
A: 1:1 or slightly more pulling than pushing (e.g., 2:3 or 1:2)

Q: What is active recovery?
A: Light movement on rest days to promote blood flow and recovery

Q: What role does sleep play in calisthenics progress?
A: Critical for muscle recovery, CNS recovery, hormone regulation, and skill consolidation

Q: What is the difference between acute and chronic injury?
A: Acute: sudden injury from trauma; Chronic: gradual injury from repetitive stress

Q: What is tendonitis vs tendinosis?
A: Tendonitis: acute tendon inflammation; Tendinosis: chronic tendon degeneration

Q: How should you manage tendon pain?
A: Reduce volume, avoid painful movements, gradual loading progressions, patience (tendons heal slowly)

Q: What is the difference between mobility and flexibility?
A: Mobility: active range of motion with strength; Flexibility: passive range of motion

Q: Why is wrist mobility important in calisthenics?
A: Prevents wrist pain in handstands, planches, and push exercises

Q: What are key shoulder mobility exercises for calisthenics?
A: Shoulder dislocations with band/stick, wall slides, dead hangs, German hangs

Q: What is the pike stretch and why is it important?
A: Hamstring and lower back flexibility stretch; crucial for L-sit and compression work

Q: What is thoracic spine mobility and why does it matter?
A: Upper back rotation and extension; important for overhead positions and preventing shoulder compensation

Q: What is hip flexor tightness and how does it affect calisthenics?
A: Tight hip flexors limit squat depth and hollow body positions

Q: What is the 90/90 stretch?
A: Hip mobility stretch with both legs at 90 degrees addressing internal and external rotation

Q: How much protein should you consume daily for muscle growth in calisthenics?
A: 0.8-1g per pound of bodyweight (1.6-2.2g per kg) for optimal muscle protein synthesis

Q: What is the anabolic window after training?
A: The 1-2 hour period post-workout when muscles are most receptive to nutrients (though less critical than once thought)

Q: Should you eat before calisthenics training?
A: Personal preference; light meal 1-3 hours before or fasted training both work depending on individual tolerance

Q: What are the best pre-workout carbohydrate sources?
A: Quick-digesting carbs: banana, white rice, oats, energy bars (30-60min before training)

Q: What should post-workout nutrition focus on?
A: Protein for muscle repair (20-40g) and carbs to replenish glycogen (depends on session intensity)

Q: What is a caloric surplus and when is it needed?
A: Eating more calories than you burn; needed for muscle gain and strength progression

Q: What is a caloric deficit and when is it used?
A: Eating fewer calories than you burn; used for fat loss while maintaining muscle

Q: What role does hydration play in calisthenics performance?
A: Critical for strength, endurance, recovery, joint lubrication, and preventing cramping

Q: How much water should you drink during training?
A: 150-250ml every 15-20 minutes during intense training, more in hot conditions

Q: What are electrolytes and when do you need them?
A: Sodium, potassium, magnesium; needed during long sessions (60+ min) or heavy sweating

Q: Are supplements necessary for calisthenics?
A: Not necessary, but creatine, protein powder, and vitamin D can be beneficial if diet is lacking

Q: What is creatine and how does it help calisthenics?
A: Compound that increases ATP production; helps with high-intensity strength and power output

Q: What is the role of carbohydrates in calisthenics training?
A: Primary energy source for intense training; important for performance and recovery

Q: Should you bulk or cut as a calisthenics athlete?
A: Depends on goals; slight surplus for strength gains, maintenance or deficit for skill work and bodyweight control

Q: What is nutrient timing and how important is it?
A: Timing meals around training; less critical than total daily intake but can optimize performance and recovery

Q: What is proper breathing during push-ups?
A: Inhale on the way down (eccentric), exhale on the way up (concentric)

Q: What is the Valsalva maneuver?
A: Holding breath while bracing core during heavy lifts; increases intra-abdominal pressure but raises blood pressure

Q: When should you use the Valsalva maneuver in calisthenics?
A: During maximum strength efforts and static holds; not recommended for beginners or those with blood pressure issues

Q: What does tempo notation 3-1-1-0 mean?
A: 3 seconds eccentric, 1 second pause at bottom, 1 second concentric, 0 second pause at top

Q: What is the benefit of slow eccentric training?
A: Builds strength, increases time under tension, improves muscle control, and reduces injury risk

Q: What is a 1.5 rep technique?
A: Full rep followed by half rep (e.g., full push-up, then halfway down and up, counts as one "1.5 rep")

Q: How does breathing affect core stability?
A: Proper breathing (360-degree expansion) creates intra-abdominal pressure and stabilizes the spine

Q: What is diaphragmatic breathing?
A: Breathing deeply into the belly (not chest), engaging the diaphragm for better oxygen intake

Q: What is rhythmic breathing during endurance sets?
A: Establishing consistent breathing pattern (e.g., breathe every 2 reps) to maintain oxygen flow

Q: How should you breathe during static holds?
A: Continuous, controlled breathing (never hold breath except briefly for max efforts)

Q: What are the benefits of ring training?
A: Increased instability challenges stabilizer muscles, more joint-friendly, greater range of motion

Q: How do rings differ from a fixed bar for pull-ups?
A: Rings require more shoulder and core stabilization, allow natural grip rotation, harder overall

Q: What are parallettes used for?
A: L-sits, handstands, dips, planche training, and increasing range of motion in push exercises

Q: What is the difference between high and low parallettes?
A: High (12+ inches): easier for handstands and L-sits; Low (4-6 inches): better for planche and push-ups

Q: How can resistance bands assist calisthenics training?
A: Provide assistance for pull-ups/dips, add resistance to push-ups/squats, mobility work, warm-up activation

Q: What is band-assisted pull-up progression?
A: Using progressively lighter bands until bodyweight pull-ups are achieved

Q: How does a weighted vest benefit calisthenics?
A: Adds progressive overload to bodyweight exercises without changing movement pattern

Q: What weight vest percentage should beginners start with?
A: 5-10% of bodyweight and gradually increase

Q: What are slant boards/wedges used for?
A: Wrist conditioning, calf stretching, and improving ankle mobility for squats

Q: Can you build muscle with just calisthenics equipment?
A: Yes, rings, parallettes, and a pull-up bar provide sufficient stimulus for muscle growth

Q: What is a doorway pull-up bar limitation?
A: Limited grip variations, may not support heavy weight, height restrictions for tall individuals

Q: What are ab straps/slings used for?
A: Hanging leg raises and knee raises with reduced grip fatigue

Q: What is the purpose of chalk in calisthenics?
A: Improves grip by absorbing moisture, especially useful for pull-ups and bar work

Q: What are push-up handles/bars for?
A: Increased range of motion, reduced wrist strain, easier grip for those with wrist issues

Q: How can you improvise calisthenics equipment at home?
A: Sturdy table for rows, chairs for dips, backpack with books for weight, doorframe for pull-ups

Q: What is the kipping muscle-up?
A: Muscle-up using momentum and hip drive to get over the bar

Q: What is a strict muscle-up?
A: Muscle-up with no momentum, purely using upper body strength

Q: What is the main sticking point in muscle-ups?
A: The transition phase where you shift from pull to push over the bar

Q: What is a chicken wing in muscle-ups?
A: Flaw where one elbow comes over the bar before the other (asymmetrical transition)

Q: What are key muscle-up drills?
A: Chest-to-bar pull-ups, high pull-ups, transition practice on low bar, band-assisted muscle-ups

Q: What is the false grip muscle-up advantage?
A: Wrist already positioned over rings/bar, making transition smoother (especially on rings)

Q: What pulling strength is needed for muscle-ups?
A: Explosive pull-up bringing chest above the bar, ideally 15+ strict pull-ups

Q: What dip strength is needed for muscle-ups?
A: 20+ full-depth dips for the top portion of the muscle-up

Q: What is the tripod method for learning handstands?
A: Using three points of contact (head and hands) before progressing to two hands only (not recommended due to neck strain)

Q: What is handstand finger pressure for balance?
A: Using finger pressure to prevent falling forward, heel of hand pressure to prevent falling back

Q: What are handstand alignment cues?
A: Push floor away, elevate shoulders, squeeze glutes, point toes, maintain hollow body

Q: What is the difference between banana and straight handstand?
A: Banana: arched back (poor form); Straight: proper alignment with neutral spine

Q: How long should you practice handstands daily?
A: 5-15 minutes of quality practice, spread throughout the day if possible

Q: What is the chest-to-wall handstand hold purpose?
A: Develops proper shoulder elevation and body position before freestanding attempts

Q: What is a heel pull for handstand balance?
A: Technique of pulling heels back to prevent overbalancing forward

Q: What is the straddle handstand and why practice it?
A: Legs spread wide; easier to balance, helps understand weight shifting before straight handstand

Q: What is the main strength requirement for front lever?
A: Powerful lat strength and core compression to maintain horizontal body

Q: What is the most common front lever mistake?
A: Hips sagging below shoulder level (not maintaining straight body line)

Q: What is a German hang?
A: Shoulder extension position hanging with hands rotated behind body; prerequisite for back lever

Q: What is a skin-the-cat exercise?
A: Rotating backward through a German hang position and back; builds shoulder mobility for back lever

Q: What is an ice cream maker?
A: Front lever row variation rotating from inverted hang to front lever position

Q: What are front lever raises?
A: Starting from dead hang and raising body to front lever position (extremely advanced)

Q: What is the bent-arm vs straight-arm strength difference?
A: Bent-arm (like rows): easier, more muscle involvement; Straight-arm (like lever): harder, more joint/tendon stress

Q: What is a training plateau?
A: Period where progress stalls despite continued training

Q: What are common causes of plateaus?
A: Insufficient recovery, lack of progressive overload, poor nutrition, inadequate sleep, training monotony

Q: How do you break through a strength plateau?
A: Change rep ranges, adjust volume, try different variations, deload, focus on weak points

Q: What is the role of deload in breaking plateaus?
A: Allows full recovery, resets adaptation, prevents burnout, often leads to supercompensation

Q: What is muscle imbalance and how do you fix it?
A: One side stronger than the other; fix with unilateral exercises and extra work on weaker side

Q: Should you train through soreness?
A: Light soreness is okay; severe DOMS or pain means you need more recovery

Q: What is the difference between overreaching and overtraining?
A: Overreaching: short-term fatigue, recoverable in days; Overtraining: chronic fatigue, takes weeks/months to recover

Q: How long should a deload week last?
A: Typically one week with 40-60% reduced volume or intensity

Q: What is the principle of variation in training?
A: Regularly changing exercises, rep ranges, and intensity to prevent adaptation and plateaus

Q: How often should you test your max reps?
A: Every 4-8 weeks; too frequent testing interferes with training progress

Q: Why do you feel pull-ups in biceps instead of back?
A: Poor mind-muscle connection, leading with arms instead of elbows, not engaging lats

Q: How do you fix forward head posture in exercises?
A: Focus on keeping neck neutral, imagine holding an apple under chin, strengthen deep neck flexors

Q: What causes lower back pain in hollow body holds?
A: Lower back arching (not flattening to ground), weak core, or anterior pelvic tilt

Q: Why do wrists hurt during push-ups?
A: Poor wrist mobility, too much extension, lack of wrist conditioning, or improper hand position

Q: How do you fix elbow pain from pull-ups?
A: Reduce volume, check grip width, ensure full range of motion, add reverse curls for rehabilitation

Q: What causes shoulder clicking during dips?
A: Lack of shoulder stability, poor shoulder positioning, or inadequate warm-up

Q: Why do you swing during pull-ups?
A: Weak core, too much momentum, or kipping unintentionally

Q: What is the mind-muscle connection?
A: Consciously focusing on the working muscle during exercise to improve activation and gains

Q: How do you set effective calisthenics goals?
A: SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound (e.g., "10 pull-ups in 8 weeks")

Q: What is progressive tracking and why does it matter?
A: Recording workouts to monitor progress, identify plateaus, and maintain motivation

Q: What is the "rule of consistency over intensity"?
A: Regular moderate training beats sporadic intense training for long-term progress

Q: How do you handle temporary regression?
A: Normal part of training; can be due to stress, poor sleep, or fatigue; focus on recovery

Q: What is visualization in skill training?
A: Mental rehearsal of movements; improves neural patterns and actual performance

Q: What is the 80/20 rule in calisthenics training?
A: 80% of results come from 20% of exercises; focus on compound movements and fundamentals

Q: How long does it take to learn a new calisthenics skill?
A: Varies widely: basic skills (4-8 weeks), intermediate (3-6 months), advanced (6-24+ months)

Q: What is the importance of patience in calisthenics?
A: Skills take time; rushing increases injury risk and compromises form; trust the process

Q: Why is it important to celebrate small wins?
A: Maintains motivation during long progressions, builds positive associations with training, sustains long-term adherence

Q: What is the human flag?
A: A static hold gripping a vertical pole with body held horizontal, supported by push-pull arm tension

Q: What muscles does the human flag primarily work?
A: Obliques, lats, shoulders (both pressing and pulling), and hip stabilizers

Q: What is the human flag progression?
A: Vertical flag (body upright) → tuck flag → straddle flag → full human flag

Q: What is the bottom arm's role in the human flag?
A: It pushes the pole away (pressing), creating a fulcrum for the body

Q: What is the top arm's role in the human flag?
A: It pulls toward the pole, supporting body weight from above

Q: How long should you hold a tuck flag before progressing?
A: 15-20 seconds with solid form before moving to straddle

Q: What grip is used for the human flag?
A: Top hand in overhand/pull grip, bottom hand in underhand/push grip, spaced apart on the pole

Q: What is a vertical flag hold?
A: Gripping the pole and holding the body vertically (upside down) as a prerequisite for the full flag

Q: What is a dragon flag?
A: Lying on a bench, gripping behind head, and raising the entire body as a rigid lever off the bench

Q: What muscles does the dragon flag target?
A: Entire anterior chain: rectus abdominis, hip flexors, obliques, and serratus anterior

Q: What is the dragon flag progression?
A: Tuck dragon flag → single-leg dragon flag → straddle dragon flag → full dragon flag

Q: What is the key form cue for dragon flags?
A: Maintain a straight body line from shoulders to toes; only shoulder blades touch the bench

Q: How does a dragon flag differ from a lying leg raise?
A: Dragon flag lifts the entire torso as one rigid unit; leg raises primarily move from the hips

Q: What is a negative dragon flag?
A: Starting at the top and slowly lowering the body under control (eccentric-only)

Q: What is an elbow lever?
A: A prone balance where one or both elbows dig into the hip/abdomen area while the body is held horizontal

Q: What is a manna?
A: An extremely advanced static hold: V-sit with hips raised above hands and legs pointing upward behind

Q: What is the manna progression?
A: L-sit → V-sit → high V-sit → manna (requires extreme shoulder extension and compression)

Q: What is a frog stand (crow pose)?
A: Balancing on hands with knees resting on the back of the upper arms; a beginner balance skill

Q: How does a frog stand progress to a tuck planche?
A: Gradually lift knees off elbows and hold bodyweight purely through shoulder and core strength

Q: Why are gymnastic rings considered superior for upper body training?
A: They allow natural joint rotation, recruit more stabilizers, increase range of motion, and are joint-friendly

Q: What is a ring support hold?
A: Holding the top of a dip position on rings with arms locked out and rings turned out

Q: What does "rings turned out" (RTO) mean?
A: Rotating palms to face forward at the top of ring dips or support holds; increases difficulty and shoulder activation

Q: What is a ring dip compared to a bar dip?
A: Ring dips require significantly more stabilization and are harder; the rings can move in all directions

Q: What is a ring push-up?
A: Push-up performed on rings suspended close to the ground; much harder due to instability

Q: What is a ring row?
A: Inverted row using rings; allows natural grip rotation and adjustable difficulty by changing body angle

Q: What is a back lever on rings?
A: Hanging from rings face-down with body horizontal; requires shoulder extension flexibility and strength

Q: What is an iron cross on rings?
A: Arms extended straight out to the sides while holding body vertical on rings; requires extreme straight-arm strength

Q: What is the iron cross progression?
A: Ring support → wide ring support → iron cross negatives → band-assisted iron cross → full iron cross

Q: What is a Victorian cross?
A: An inverted iron cross with body horizontal and face-up, arms extended to sides; one of the hardest ring skills

Q: What are plyometric exercises?
A: Explosive movements using the stretch-shortening cycle for maximum power output

Q: What is a clap push-up?
A: Explosive push-up where hands leave the ground and clap before landing

Q: What is a plyometric pull-up?
A: Explosive pull-up where hands release the bar at the top before re-gripping

Q: What is a box jump equivalent in calisthenics?
A: Explosive jump squats, tuck jumps, or depth jumps

Q: What is a muscle-up considered in terms of plyometrics?
A: A plyometric pull transitioning into a press; requires explosive pulling power

Q: What is the stretch-shortening cycle?
A: Rapid eccentric contraction followed immediately by explosive concentric contraction, storing elastic energy

Q: What are Superman push-ups?
A: Explosive push-up where both hands and feet leave the ground simultaneously, body fully airborne

Q: What is a jumping lunge?
A: Explosive lunge where you jump and switch legs mid-air

Q: Why is plyometric training beneficial for calisthenics skills?
A: Develops the explosive power needed for dynamic skills like muscle-ups, clap pull-ups, and freestyle moves

Q: Why is grip strength important in calisthenics?
A: Essential for pull-ups, hanging exercises, levers, and any bar-based skill

Q: What are the main types of grip strength?
A: Crush grip, pinch grip, support grip (hanging), and wrist strength

Q: What is a towel hang?
A: Hanging from a towel draped over a bar; greatly increases grip difficulty

Q: What are dead hangs used for in grip training?
A: Building support grip endurance, decompressing the spine, and shoulder health

Q: What is a one-arm dead hang?
A: Hanging from one arm; trains grip strength and shoulder stability for one-arm pull-up progression

Q: How long should you be able to dead hang before training pull-ups?
A: At least 30 seconds, ideally 60 seconds

Q: What is finger strength training?
A: Hangboard or fingerboard exercises used by climbers; builds tendon strength in fingers

Q: How does grip width affect pull-up difficulty?
A: Wider grip reduces bicep involvement and increases lat and grip demand; narrower grip is often easier

Q: What is a fat grip and how does it help?
A: Thicker bar or grip attachment that forces forearms to work harder, building grip strength

Q: Why is wrist conditioning critical for calisthenics?
A: Wrists bear full bodyweight in handstands, planches, and push variations; weak wrists limit progress

Q: What are basic wrist warm-up exercises?
A: Wrist circles, prayer stretches, wrist flexor/extensor stretches on the ground, and fist rotations

Q: What are wrist push-ups?
A: Push-ups performed on the back of the hands to strengthen wrist extensors

Q: What is rice bucket training?
A: Plunging hands into a bucket of rice and performing various gripping motions to strengthen wrists and forearms

Q: How often should you do wrist conditioning?
A: Daily if possible; 5-10 minutes of warm-up before training plus dedicated strengthening 2-3x/week

Q: What is a wrist roller?
A: A device for rolling a weight up and down using wrist flexion and extension

Q: What should a cool-down include after calisthenics training?
A: Light movement to lower heart rate, static stretching of worked muscles, and deep breathing

Q: How long should you hold static stretches post-workout?
A: 30-60 seconds per stretch for flexibility improvement

Q: What is PNF stretching?
A: Proprioceptive Neuromuscular Facilitation: contract-relax technique that produces greater flexibility gains than static stretching alone

Q: What is loaded stretching?
A: Stretching a muscle while it's under load (e.g., deep dip hold for chest); combines strength and flexibility

Q: What is the pancake stretch?
A: Seated wide-leg forward fold; important for straddle skills like straddle planche and straddle press handstand

Q: What is a German hang stretch?
A: Hanging behind the body on a bar or rings in full shoulder extension; stretches chest and shoulders

Q: What is the Jefferson curl?
A: Standing on an elevated surface and slowly curling the spine forward with weight; builds spinal flexion mobility

Q: What is the middle split and which skills require it?
A: Legs spread 180 degrees sideways; needed for straddle planche, straddle press to handstand, and side split squats

Q: Is calisthenics only for people who are already fit?
A: No; progressions and regressions make it accessible for all fitness levels

Q: Can you build significant muscle mass with calisthenics alone?
A: Yes, especially with progressive overload through harder variations, tempo manipulation, and sufficient volume

Q: Do you need to be lightweight for calisthenics?
A: No; heavier athletes can excel by building relative strength; many strong calisthenics athletes are 80-100+ kg

Q: Is high-rep training useless for building muscle?
A: No; sets taken close to failure in any rep range can stimulate hypertrophy if volume and effort are adequate

Q: Are calisthenics athletes less strong than weightlifters?
A: Not necessarily; they develop different strength profiles, excelling in relative strength, bodyweight control, and coordination

Q: Does stretching prevent injuries?
A: Static stretching alone doesn't prevent injuries; proper warm-ups, progressive loading, and balanced training are more effective

Q: Is soreness a good indicator of a productive workout?
A: No; soreness (DOMS) indicates novel stimulus, not workout quality; you can progress without being sore

Q: What is freestyle calisthenics?
A: Dynamic and creative movements on bars, combining strength, momentum, and acrobatic skills

Q: What is a 360 pull-up?
A: An explosive pull-up where the athlete spins 360 degrees around the bar

Q: What is a Geinger (release move)?
A: Releasing the bar during a giant swing and re-catching it after a flip or rotation

Q: What are dynamics vs statics in street workout?
A: Dynamics: explosive swinging/spinning moves; Statics: isometric holds like levers and planches

Q: What are combo sets in freestyle?
A: Linking multiple dynamic and static skills together in a continuous routine

Q: What is a muscle-up 360?
A: A muscle-up combined with a 360-degree spin over the bar

Q: What is a shrimp flip?
A: A dynamic bar move involving releasing, flipping, and re-catching the bar

Q: What is the difference between street workout and gymnastics?
A: Street workout uses outdoor bars and emphasizes raw strength/creativity; gymnastics is a formal sport with specific apparatus and scoring

Q: How can you integrate cardio with calisthenics?
A: Circuit training, HIIT with bodyweight exercises, EMOM sets, or adding running/jumping between sets

Q: What is EMOM training?
A: Every Minute On the Minute: performing a set number of reps at the start of each minute and resting the remainder

Q: What is Tabata-style calisthenics?
A: 20 seconds max effort, 10 seconds rest, repeated for 8 rounds (4 minutes total)

Q: What is a calisthenics circuit?
A: Performing multiple exercises in sequence with minimal rest, targeting different muscle groups

Q: Does cardio interfere with calisthenics strength gains?
A: Excessive cardio can impair recovery; moderate cardio (2-3 sessions/week) is generally compatible

Q: What is the "interference effect"?
A: Concurrent endurance and strength training can blunt muscle and strength gains if not managed properly

Q: How do you manage the interference effect?
A: Separate cardio and strength by 6+ hours, prioritize strength training, keep cardio moderate in volume

Q: What is training age?
A: The number of years you have been consistently training (not your biological age)

Q: How does training age affect programming?
A: Beginners progress faster with simple programs; advanced athletes need more volume, variation, and periodization

Q: What should a complete beginner focus on first?
A: Basic movement patterns, joint conditioning, proper form, and building a foundation of reps

Q: How long is the beginner phase in calisthenics?
A: Typically 3-12 months depending on consistency and starting fitness level

Q: When should you start training advanced skills?
A: After building solid foundations: 15+ pull-ups, 30+ push-ups, 30s+ L-sit, and good mobility

Q: What is the importance of joint preparation for beginners?
A: Tendons and ligaments adapt slower than muscles; rushing progression leads to overuse injuries

Q: How does recovery capacity change with training age?
A: Beginners recover faster but can handle less volume; advanced athletes need more recovery strategies

Q: What are good beginner benchmarks in calisthenics?
A: 10 push-ups, 1 pull-up, 20 squats, 30s plank, 10s dead hang

Q: What are good intermediate benchmarks?
A: 20+ push-ups, 10+ pull-ups, 5+ dips, 15s L-sit, 1 pistol squat, 10s handstand hold

Q: What are good advanced benchmarks?
A: Muscle-up, 20s+ freestanding handstand, front lever, 5+ HSPU, pistol squats with ease

Q: How do you test maximum reps properly?
A: Full warm-up, fresh state, strict form only, count reps to technical failure (not absolute failure)

Q: What is a rep max test?
A: Testing the maximum reps you can perform of an exercise in a single set with good form

Q: What is a timed hold test?
A: Measuring maximum duration of a static hold (plank, L-sit, handstand) with proper form

Q: How do you track progress over time?
A: Log workouts consistently: exercises, sets, reps, hold times, RPE, and notes on form quality

Q: What is the SAID principle?
A: Specific Adaptation to Imposed Demands: the body adapts specifically to the type of stress placed upon it

Q: What is the General Adaptation Syndrome (GAS)?
A: Selye's model: alarm phase (training stress) → resistance phase (adaptation) → exhaustion phase (overtraining if stress continues)

Q: What is supercompensation?
A: After recovery from a training stimulus, the body temporarily adapts beyond its previous capacity

Q: What is the bilateral deficit?
A: The phenomenon where the sum of force from each limb individually exceeds force produced when both limbs work together

Q: What is the cross-education effect?
A: Training one limb produces strength gains in the untrained opposite limb (typically 5-25% transfer)

Q: What is the repeated bout effect?
A: Muscles become resistant to damage from the same exercise after the first exposure, reducing subsequent DOMS

Q: What is motor unit recruitment?
A: The nervous system activating muscle fibers; heavier loads recruit larger, more powerful motor units (Henneman's size principle)

Q: What is neural adaptation in early training?
A: Beginners gain strength primarily from improved motor unit recruitment and coordination, not muscle growth

Q: What is the force-velocity relationship?
A: As the speed of movement increases, the force a muscle can produce decreases (and vice versa)

Q: What is rate of force development (RFD)?
A: How quickly you can generate force; critical for explosive calisthenics skills like muscle-ups and plyometrics

Q: What is the length-tension relationship in muscles?
A: Muscles produce maximum force at mid-range length; weaker when fully shortened or fully lengthened

Q: What is mechanical tension and why does it matter?
A: The primary driver of muscle hypertrophy; generated when muscles produce force under stretch

Q: What is RPE in training?
A: Rate of Perceived Exertion: a 1-10 scale rating how hard a set feels (10 = maximal effort)

Q: What is RIR?
A: Reps In Reserve: how many more reps you could have done; RIR 2 means you had 2 reps left

Q: How do RPE and RIR relate?
A: RPE 10 = RIR 0 (failure), RPE 9 = RIR 1, RPE 8 = RIR 2, etc.

Q: What RPE should most training sets be at?
A: RPE 7-9 (RIR 1-3) for most working sets; leaving some reps in reserve reduces fatigue and injury risk

Q: How do you autoregulate with RPE in calisthenics?
A: If a progression feels easier than expected (low RPE), move to a harder variation; if RPE is too high, regress

Q: What is performance-based autoregulation?
A: Adjusting training based on measurable outputs (e.g., if reps drop 20%+ from set 1, stop adding sets)

Q: When should you train to failure in calisthenics?
A: Sparingly; useful for testing or final sets, but chronic failure training increases fatigue and injury risk

Q: What is a mechanical drop set in calisthenics?
A: Switching to an easier variation when you fail at a harder one without resting (e.g., archer push-ups → regular → incline)

Q: What are cluster sets?
A: Breaking a set into mini-sets with short intra-set rest (10-20s), allowing more total reps at a given difficulty

Q: What is pre-exhaustion in calisthenics?
A: Fatiguing a muscle with isolation before compound work (e.g., plank before L-sit to pre-fatigue core)

Q: What is post-exhaustion?
A: Following a compound exercise with an isolation movement for the target muscle (e.g., pull-ups then bicep curls)

Q: What is conjugate training adapted for calisthenics?
A: Rotating between max effort (hardest progression), dynamic effort (explosive reps), and repetition effort (volume work)

Q: What is daily undulating periodization (DUP)?
A: Varying rep ranges and intensity each session: e.g., Monday strength (3-5 reps), Wednesday hypertrophy (8-12), Friday endurance (15+)

Q: What is block periodization?
A: Dedicating training blocks to specific goals: accumulation (volume) → transmutation (intensity) → realization (peaking)

Q: What is a taper before skill testing?
A: Gradually reducing training volume while maintaining intensity in the 1-2 weeks before a max test or competition

Q: What is the concept of training residuals?
A: Different qualities decay at different rates when not trained: endurance fades fastest, max strength persists longest

Q: What is a press to handstand?
A: Pressing from standing or L-sit into a handstand using pure strength without kicking up

Q: What is a pike press to handstand?
A: Standing forward fold pressing up to handstand with straight legs through pike position

Q: What is a straddle press to handstand?
A: Pressing to handstand with legs wide apart; easier than pike press due to shorter lever arm

Q: What is a tuck press to handstand?
A: Pressing to handstand with knees tucked; easiest press variation

Q: What flexibility is required for a pike press?
A: Full pancake/pike compression: chest to thighs with straight legs while standing

Q: What strength is required for press to handstand?
A: Strong handstand (30s+ freestanding), solid L-sit, and good pike/straddle compression

Q: What is a negative press handstand?
A: Slowly lowering from handstand to standing through a press pathway; builds eccentric strength for the press

Q: What is a stalder press?
A: A straddle press performed from an L-sit or straddle-sit position on the floor or parallettes

Q: What is a one-arm handstand (OAHS)?
A: Balancing in a handstand on a single arm; one of the most difficult balance skills

Q: What are prerequisites for one-arm handstand training?
A: 60s+ solid freestanding two-arm handstand with consistent entries and controlled exits

Q: What is a hip shift in one-arm handstand?
A: Moving the hips over the supporting hand to center mass above the base of support

Q: What are common one-arm handstand progressions?
A: Fingertip assist → wall-assisted OAHS → straddle OAHS → legs-together OAHS

Q: Why is the straddle position easier for OAHS?
A: Lower center of mass and wider base allow more balance correction through leg adjustments

Q: What is a flag handstand?
A: A one-arm handstand with legs split front-to-back, used as a balance training position

Q: What is weighted calisthenics?
A: Adding external weight (belt, vest, chains) to bodyweight exercises for progressive overload

Q: When should you start adding weight to pull-ups?
A: When you can perform 10-12+ strict pull-ups with good form

Q: What is a dip belt?
A: A belt with a chain for hanging weight plates during pull-ups and dips

Q: What are the advantages of weighted calisthenics over harder progressions?
A: Easier to quantify load, more granular progression (add 1-2kg), familiar movement patterns

Q: What are the disadvantages of weighted calisthenics?
A: Less skill development, doesn't build the same body control as progression-based training

Q: How does weighted pull-up training help with one-arm pull-ups?
A: Building absolute pulling strength; pulling 50%+ bodyweight added correlates with one-arm pull-up ability

Q: What is the recommended weight increment for progressive overload?
A: 1-2.5kg (2-5lbs) per progression step for upper body exercises

Q: Can you combine weighted and skill-based calisthenics?
A: Yes; use weighted basics for strength blocks and bodyweight progressions for skill blocks

Q: What are the four rotator cuff muscles?
A: Supraspinatus, infraspinatus, teres minor, and subscapularis (SITS)

Q: What is shoulder impingement?
A: Compression of tendons or bursa between the humeral head and acromion, causing pain during overhead movements

Q: What causes shoulder impingement in calisthenics?
A: Poor scapular mechanics, excessive overhead volume, internal rotation dominance, or lack of mobility

Q: What are face pulls and why are they important?
A: Cable/band exercise targeting rear delts and external rotators; balances pushing-dominant training

Q: What is scapular winging?
A: The scapula protruding from the back; indicates weak serratus anterior or lower trapezius

Q: How do you strengthen the serratus anterior?
A: Scapular push-ups (push-up plus), wall slides, and overhead pressing with full protraction

Q: What is thoracic outlet syndrome?
A: Compression of nerves or blood vessels between the collarbone and first rib; aggravated by poor posture

Q: What is the difference between shoulder mobility and stability?
A: Mobility: range of motion; Stability: ability to control and maintain positions under load through that range

Q: What are the signs of a labrum tear?
A: Deep shoulder pain, clicking, catching, feeling of instability, pain with overhead movements

Q: When should you stop training and see a professional?
A: Sharp pain, numbness/tingling, joint instability, pain that worsens with exercise, or pain lasting 2+ weeks

Q: What is the difference between golfer's and tennis elbow location?
A: Golfer's elbow: inside of elbow (medial); Tennis elbow: outside of elbow (lateral)

Q: What exercises commonly aggravate golfer's elbow?
A: Pull-ups, chin-ups (especially supinated grip), and high-volume pulling

Q: What exercises commonly aggravate tennis elbow?
A: Push-ups, dips, and wrist extension movements

Q: What is eccentric loading for tendon rehab?
A: Slowly lowering a weight through the painful range; stimulates tendon remodeling and healing

Q: What are Tyler Twist exercises?
A: Wrist extension exercises using a FlexBar; evidence-based rehab for tennis elbow

Q: What are reverse Tyler Twists?
A: Wrist flexion exercises using a FlexBar; evidence-based rehab for golfer's elbow

Q: How long does tendon rehabilitation typically take?
A: 6-12 weeks minimum; tendons have poor blood supply and heal much slower than muscles

Q: Should you completely rest a tendon injury?
A: No; complete rest weakens tendons further; gradual loading within pain tolerance promotes healing

Q: What is anterior pelvic tilt and how does it affect calisthenics?
A: Forward hip tilt causing lower back arch; compromises hollow body, handstands, and core engagement

Q: How do you correct anterior pelvic tilt?
A: Strengthen glutes and abs, stretch hip flexors and lower back, practice posterior pelvic tilt

Q: What is posterior pelvic tilt?
A: Backward hip tilt tucking the pelvis under; desired position for hollow body and many calisthenics skills

Q: What is upper crossed syndrome?
A: Tight chest/upper traps with weak deep neck flexors/lower traps; common in desk workers

Q: What is lower crossed syndrome?
A: Tight hip flexors/lower back with weak abs/glutes; leads to anterior pelvic tilt

Q: How does calisthenics help improve posture?
A: Strengthens postural muscles, improves body awareness, addresses muscle imbalances through balanced push-pull training

Q: What is spinal neutrality and when is it important?
A: Natural spine curvature maintained during exercise; critical for squats, deadlifts, and loaded carries

Q: What is a Jefferson curl's risk vs benefit?
A: Benefits spinal flexion mobility but can be risky under heavy load; start with bodyweight and progress slowly

Q: What is animal flow?
A: A bodyweight movement system combining ground-based locomotion patterns inspired by animal movements

Q: What is a bear crawl?
A: Walking on all fours (hands and feet) with hips low; works shoulders, core, and coordination

Q: What is a crab walk?
A: Walking on hands and feet face-up; strengthens triceps, shoulders, and posterior chain

Q: What is a frogger?
A: A jump-through from push-up position to deep squat; combines hip mobility and upper body strength

Q: What is a scorpion reach?
A: Face-down rotation with one leg reaching across the body; opens hips and thoracic spine

Q: What is the ape movement?
A: Deep squat position moving laterally using arms for support; builds hip mobility and coordination

Q: What is the purpose of locomotion training in calisthenics?
A: Develops coordination, proprioception, mobility, and conditioning in a playful, varied way

Q: What is a crocodile walk?
A: Low push-up position walking with alternating arm and opposite leg steps; builds full-body strength

Q: How fast do tendons adapt compared to muscles?
A: Tendons adapt 3-5x slower than muscles; strength gains can outpace tendon conditioning

Q: What is tendon stiffness and why is it beneficial?
A: The ability of a tendon to resist deformation; stiffer tendons transfer force more efficiently

Q: How do you condition tendons for advanced skills?
A: Gradual progressive overload, isometric holds, slow eccentrics, and adequate rest between sessions

Q: What is the Wolff's Law equivalent for tendons?
A: Davis's Law: soft tissues remodel along lines of stress when loaded appropriately

Q: What are the three phases of tendon healing?
A: Inflammatory (0-7 days), proliferative (1-3 weeks), remodeling (3 weeks-12+ months)

Q: Why do advanced athletes often get tendon injuries?
A: Muscles outgrow tendon capacity; high-force skills (planche, lever) stress tendons beyond their adaptation

Q: What is isometric loading for tendon health?
A: Holding a position under load (e.g., wall sit, dead hang) to promote tendon strengthening with less irritation

Q: How does blood flow affect tendon healing?
A: Tendons have limited blood supply; healing is slow, and proper loading stimulates blood flow to the area

Q: What are the main calisthenics competition formats?
A: Freestyle battles, static hold competitions, endurance challenges, and weighted calisthenics meets

Q: What is judged in a freestyle calisthenics battle?
A: Difficulty, execution, creativity, combinations, and flow between moves

Q: What are the main international calisthenics organizations?
A: World Street Workout & Calisthenics Federation (WSWCF), World Calisthenics Organization (WCO), and others

Q: What is a statics competition?
A: Athletes hold advanced positions (planche, front lever, etc.) and are judged on form and hold duration

Q: What is a reps competition?
A: Athletes compete for maximum reps of specific exercises (pull-ups, dips, muscle-ups) in a set time

Q: What weight classes exist in weighted calisthenics?
A: Typically divided by bodyweight (e.g., under 70kg, 70-80kg, 80-90kg, 90kg+)

Q: What is the scoring for a calisthenics battle typically based on?
A: Point system rating each element for difficulty and execution, with deductions for form breaks

Q: Can older adults (50+) do calisthenics safely?
A: Yes; with appropriate regressions, focus on joint health, and slower progression; excellent for maintaining functional strength

Q: What modifications should older adults consider?
A: Reduced impact, longer warm-ups, more recovery time, focus on mobility, and avoiding extreme joint positions

Q: Is calisthenics safe during pregnancy?
A: With medical clearance and modifications: avoid supine exercises after first trimester, reduce intensity, focus on stability

Q: Can children train calisthenics?
A: Yes; bodyweight training is natural for children; focus on play, skill, and fun rather than structured programming

Q: What considerations exist for heavier individuals starting calisthenics?
A: Use regressions aggressively (incline push-ups, band-assisted pulls), focus on building base strength, be patient with bodyweight skills

Q: How does calisthenics benefit people with desk jobs?
A: Corrects postural imbalances, strengthens weakened muscles, improves mobility lost from prolonged sitting

Q: What is the benefit of calisthenics for athletes in other sports?
A: Builds relative strength, body control, coordination, and injury resilience that transfers to sport-specific movements

Q: How do you overcome fear in handstand training?
A: Practice controlled falls (bail techniques), use wall assistance, build confidence gradually, and separate skill practice from strength work

Q: What is a cartwheel bail from handstand?
A: Turning sideways out of a handstand; the primary safe exit technique everyone should learn first

Q: What is a forward roll bail from handstand?
A: Tucking the chin and rolling forward out of a handstand; useful on soft surfaces

Q: How do you manage fear of falling during bar skills?
A: Start low, use mats, practice negatives, break skills into components, and build trust in your grip strength

Q: What is the role of breathing in managing training anxiety?
A: Box breathing (4-4-4-4) and slow exhales activate the parasympathetic nervous system, reducing anxiety

Q: What is deliberate practice vs mindless repetition?
A: Deliberate: focused, intentional work on specific weaknesses; Mindless: going through motions without engagement

Q: How does fatigue affect skill learning?
A: Skills are best learned fresh; practice technical skills early in sessions when neural function is optimal

Q: What is the spacing effect in skill acquisition?
A: Distributed practice (multiple short sessions) is more effective than massed practice (one long session)

Q: What is blocked vs random practice?
A: Blocked: repeating the same skill; Random: mixing different skills; random practice is harder but produces better retention

Q: What are the three types of isometric contractions?
A: Overcoming (pushing against immovable object), yielding (holding a position), and quasi-isometric (very slow movement)

Q: What are the benefits of isometric training?
A: Joint-angle-specific strength, tendon conditioning, low fatigue cost, pain relief, and neural drive development

Q: What is the irradiation principle?
A: Maximum contraction of one muscle group spreads activation to surrounding muscles, increasing total force

Q: What is an isometric hold at the weakest point?
A: Holding the hardest position in an exercise (e.g., 90-degree elbow in pull-up) to build specific strength

Q: How long should isometric holds be for strength?
A: 6-12 seconds at maximal or near-maximal intensity for strength; 30-60+ seconds for endurance

Q: What is functional isometrics in calisthenics?
A: Training holds that directly transfer to skills: e.g., tuck planche hold to build planche strength

Q: How do isometrics complement dynamic training?
A: They strengthen specific angles, build tendon resilience, and improve control in sticking points

Q: What is an overcoming isometric example?
A: Pushing up against a bar set at a height where you can't move it; builds maximum force at that angle

Q: Why is eccentric training valuable in calisthenics?
A: Muscles are stronger eccentrically; allows training above current concentric ability (e.g., negative muscle-ups)

Q: What is the force capacity during eccentric vs concentric?
A: Eccentric strength is approximately 20-40% greater than concentric strength

Q: How does eccentric training help unlock new skills?
A: Builds strength in the full range of motion and trains the nervous system for movements you can't yet perform concentrically

Q: What is eccentric-only training?
A: Performing only the lowering/lengthening phase (e.g., jumping to the top of a pull-up and lowering slowly)

Q: What is the recommended tempo for eccentric training?
A: 3-5 seconds for general strength; 5-10 seconds for maximum eccentric emphasis

Q: Does eccentric training cause more soreness?
A: Yes; eccentric contractions cause more muscle damage and DOMS, especially when novel

Q: How often should you do eccentric-focused training?
A: 1-2 times per week per movement pattern; allow extra recovery time due to increased muscle damage

Q: What is accentuated eccentric loading?
A: Using heavier load on the eccentric than concentric phase (e.g., slow negative with weight, assisted concentric)

Q: Where did the term "calisthenics" originate?
A: From Greek: kallos (beauty) + sthenos (strength); literally "beautiful strength"

Q: What is the historical origin of calisthenics?
A: Ancient Greek and Roman military training; soldiers used bodyweight exercises for physical conditioning

Q: Who popularized modern calisthenics?
A: Influenced by gymnastics pioneers, prison workout culture, military training, and the street workout movement starting in the 2000s

Q: What role did Hannibal for King play in calisthenics?
A: One of the earliest viral street workout athletes; popularized outdoor calisthenics through YouTube videos in the late 2000s

Q: What is the Bar Brothers movement?
A: A social media-driven calisthenics movement that popularized street workout culture and community training

Q: How has calisthenics evolved in the 2020s?
A: Greater emphasis on programming science, hybrid training (weighted + skills), competition standardization, and online coaching

Q: What is the relationship between calisthenics and gymnastics?
A: Calisthenics borrows many skills from gymnastics but is performed in informal settings with simpler equipment

Q: What is the park culture in calisthenics?
A: Training at outdoor workout parks; a core part of calisthenics community, fostering social training and knowledge sharing

Q: What is the latissimus dorsi and its role in calisthenics?
A: The largest back muscle; primary mover in pull-ups, rows, and front levers; adducts, extends, and internally rotates the shoulder

Q: What is the function of the rhomboids?
A: Retract the scapulae (squeeze shoulder blades together); key in rowing and pulling movements

Q: What is the trapezius and its three parts?
A: Upper trap: elevates scapula; Middle trap: retracts scapula; Lower trap: depresses scapula; all crucial for scapular control

Q: What is the serratus anterior's role?
A: Protracts and stabilizes the scapula against the ribcage; critical for push-ups, planches, and handstands

Q: What is the difference between the anterior, lateral, and posterior deltoid?
A: Anterior: front raises, pressing; Lateral: side raises, wide push; Posterior: rear pulls, face pulls

Q: What is the pectoralis major's function?
A: Horizontal adduction, flexion, and internal rotation of the shoulder; primary mover in push-ups and dips

Q: What is the pectoralis minor's role?
A: Depresses and protracts the scapula; when tight, contributes to rounded shoulders and shoulder impingement

Q: What is the role of the biceps in pulling movements?
A: Elbow flexion and forearm supination; more active in chin-ups (supinated grip) than pull-ups (pronated grip)

Q: What is the role of the triceps in calisthenics?
A: Elbow extension; primary mover in dips, push-ups, handstand push-ups, and the lockout of all pressing movements

Q: What is the brachialis and brachioradialis?
A: Brachialis: deep elbow flexor under the biceps; Brachioradialis: forearm muscle aiding elbow flexion in neutral grip

Q: What is the teres major and how does it differ from the lats?
A: Assists the lats in shoulder adduction and internal rotation; sometimes called "the lat's little helper"

Q: What are the four quadriceps muscles?
A: Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius; primary knee extensors

Q: Why is the rectus femoris unique among the quads?
A: It crosses both the hip and knee joints, making it both a hip flexor and knee extensor

Q: What are the three hamstring muscles?
A: Biceps femoris (long and short head), semitendinosus, semimembranosus; flex the knee and extend the hip

Q: What is the gluteus maximus's primary function?
A: Hip extension and external rotation; the strongest muscle in the body; key for squats, bridges, and sprinting

Q: What is the gluteus medius's role?
A: Hip abduction and stabilization; prevents knee valgus during single-leg movements like pistol squats

Q: What is the role of the hip adductors?
A: Adduct (bring together) the legs; important for stability in squats and straddle positions

Q: What are the primary calf muscles?
A: Gastrocnemius (two heads, crosses knee and ankle) and soleus (deeper, crosses only ankle); both plantarflex the foot

Q: What is the tibialis anterior?
A: Shin muscle that dorsiflexes the foot; important for ankle stability and preventing shin splints

Q: What is the iliopsoas?
A: Primary hip flexor group (iliacus + psoas major); critical for L-sits, leg raises, and compression movements

Q: Why is the psoas often tight in modern life?
A: Prolonged sitting keeps it shortened; tightness contributes to anterior pelvic tilt and lower back pain

Q: What is the transverse abdominis (TVA)?
A: The deepest core muscle; wraps around the torso like a corset; stabilizes the spine and creates intra-abdominal pressure

Q: How do you activate the transverse abdominis?
A: Draw the navel toward the spine (hollowing) or brace as if about to be punched (bracing); used in every calisthenics movement

Q: What is the difference between hollowing and bracing?
A: Hollowing: drawing the belly button in (TVA focus); Bracing: expanding the entire core outward (global stability); bracing is generally preferred for heavy loads

Q: What are the internal and external obliques?
A: External obliques: rotate torso to opposite side, side bend; Internal obliques: rotate to same side, assist in trunk flexion

Q: What is the quadratus lumborum (QL)?
A: Deep lower back muscle; lateral flexion, hip hiking, and spinal stabilization; often tight in people with back pain

Q: What is the role of the erector spinae group?
A: Three muscles running along the spine; extend the back, resist flexion, and maintain upright posture

Q: What is the pelvic floor and why does it matter?
A: Muscles at the base of the pelvis; part of the deep core system; supports organs and contributes to intra-abdominal pressure

Q: What is the diaphragm's role in core stability?
A: The primary breathing muscle also creates downward pressure that, combined with pelvic floor and TVA, stabilizes the spine

Q: What type of joint is the shoulder?
A: Ball-and-socket joint; most mobile joint in the body but least stable; relies heavily on muscular support

Q: What type of joint is the elbow?
A: Hinge joint; allows flexion and extension; includes a pivot joint for forearm rotation (pronation/supination)

Q: What type of joint is the wrist?
A: Condyloid (ellipsoid) joint; allows flexion, extension, abduction, adduction, and circumduction

Q: What is the glenohumeral vs scapulothoracic joint?
A: Glenohumeral: the ball-and-socket shoulder joint; Scapulothoracic: scapula gliding on the ribcage; both must work together for full shoulder function

Q: What is scapulohumeral rhythm?
A: For every 2 degrees of glenohumeral movement, there is 1 degree of scapular movement (2:1 ratio)

Q: What is the difference between open and closed kinetic chain exercises?
A: Open: distal end free (leg raises); Closed: distal end fixed (push-ups, pull-ups); closed chain is more common in calisthenics

Q: What is valgus stress at the knee?
A: Inward collapse of the knee; dangerous during squats and lunges; prevented by glute medius activation

Q: What is ankle dorsiflexion and why does it limit squats?
A: Ability to bring the shin forward over the foot; limited dorsiflexion causes heel lifting or forward lean in squats

Q: What is thoracic kyphosis vs lordosis?
A: Kyphosis: forward rounding of the upper back; Lordosis: inward curve of the lower back; both are normal but excessive is problematic

Q: What is 360-degree breathing?
A: Breathing that expands the ribcage in all directions (front, sides, back) rather than just the chest or belly

Q: How does breathing relate to core bracing?
A: Inhale to expand the core, then brace the expanded position; creates maximum intra-abdominal pressure for stability

Q: What is crocodile breathing?
A: Prone breathing drill; lying face-down and breathing into the belly against the floor; teaches posterior and lateral expansion

Q: What is the physiological sigh?
A: Two quick inhales through the nose followed by a long exhale; rapidly reduces stress and heart rate

Q: When should you hold your breath during a heavy set?
A: During the most demanding portion (sticking point); brief Valsalva for max effort, then exhale past the sticking point

Q: How does breath holding affect blood pressure?
A: Valsalva maneuver temporarily raises blood pressure significantly; avoid with hypertension or cardiovascular issues

Q: What is the relationship between breathing and handstand balance?
A: Shallow, controlled breathing maintains core tension; deep breaths can shift balance; practice breathing in the hold

Q: What is box breathing and how is it used in training?
A: Inhale 4s → hold 4s → exhale 4s → hold 4s; used for pre-training calm, between sets, or managing anxiety

Q: What is full range of motion (ROM)?
A: Moving through the complete available movement of a joint from full stretch to full contraction

Q: Why is full ROM important in calisthenics?
A: Builds strength at all joint angles, improves flexibility, reduces injury risk, and develops better body control

Q: What is deficit training?
A: Elevating hands or feet to increase range of motion beyond normal (e.g., deficit push-ups on parallettes)

Q: What are partial reps and when are they useful?
A: Performing only a portion of ROM; useful for overloading specific ranges, working past sticking points, or rehabilitation

Q: What is a 21s protocol adapted for calisthenics?
A: 7 reps bottom half → 7 reps top half → 7 full reps; increases time under tension at various ranges

Q: What is end-range strength?
A: Strength at the extreme positions of a movement (e.g., bottom of a dip, top of a pull-up); often the weakest point

Q: How do you build end-range strength?
A: Paused reps at end range, isometric holds, slow eccentrics into the end position, and loaded stretching

Q: What is active insufficiency?
A: When a muscle that crosses two joints cannot fully shorten at both joints simultaneously (e.g., rectus femoris in deep squat)

Q: What is the overhead squat assessment?
A: Squatting with arms overhead to identify mobility restrictions in ankles, hips, thoracic spine, and shoulders

Q: What are common compensations in the overhead squat?
A: Heels rising, knees caving, excessive forward lean, arms falling forward, lower back arching

Q: What is the push-up assessment?
A: Performing push-ups to evaluate upper body strength, core stability, and scapular control

Q: What are signs of poor scapular control during push-ups?
A: Scapular winging, shoulders shrugging toward ears, or asymmetrical movement

Q: What is a wall angel test?
A: Standing against a wall and sliding arms up and down; tests thoracic and shoulder mobility

Q: What is the Thomas test?
A: Lying on a table edge with one knee pulled to chest; tests hip flexor tightness in the hanging leg

Q: What is the sit-and-reach test?
A: Seated forward fold reaching toward or past toes; measures hamstring and lower back flexibility

Q: How do you assess grip strength for calisthenics?
A: Timed dead hang: 30s+ for beginners, 60s+ for intermediate, 90s+ for advanced

Q: What is movement screening and why is it valuable?
A: Systematic evaluation of movement patterns to identify limitations and asymmetries before they cause injury

Q: What is a good first calisthenics workout for a complete beginner?
A: 3 sets each: incline push-ups, Australian rows, assisted squats, dead hangs (15-30s), knee planks (20-30s)

Q: How often should a complete beginner train?
A: 3 times per week with at least one rest day between sessions

Q: What is a recommended beginner full-body template?
A: Push exercise + pull exercise + squat + hinge + core hold; 3 sets of 5-12 reps each

Q: How long should a beginner workout last?
A: 30-45 minutes including warm-up; quality over quantity

Q: When should a beginner add a fourth training day?
A: After 2-3 months of consistent 3x/week training with solid recovery and progressive improvement

Q: What is the recommended beginner warm-up?
A: 5 min light cardio → wrist circles → arm circles → leg swings → bodyweight squats → scapular push-ups → dead hangs

Q: What is a sample intermediate push/pull/legs split?
A: Push: dips, pike push-ups, pseudo planche push-ups; Pull: pull-ups, rows, front lever tuck holds; Legs: pistol progressions, Nordic curls, calf raises

Q: What is an intermediate skill-focused session template?
A: Skill work (10-15 min) → strength work (3-4 exercises, 3-5 sets) → accessory/prehab (2-3 exercises)

Q: How many sets per muscle group per week for intermediates?
A: 10-20 sets per muscle group per week, distributed across 2-3 sessions

Q: What is a sample intermediate handstand routine?
A: Wrist warm-up → wall handstand (3x30-60s) → chest-to-wall shoulder taps → kick-up practice (10 attempts) → freestanding holds

Q: What is a sample intermediate pull workout?
A: Weighted pull-ups 5x5 → L-sit pull-ups 3x6-8 → front lever tuck holds 4x10s → ring rows 3x10-12 → bicep curls 3x12

Q: What is a sample advanced upper body strength day?
A: One-arm pull-up progressions 5x3 → planche leans 4x15s → weighted dips 4x5 → front lever rows 4x5 → ring muscle-ups 3x3

Q: What is a sample advanced skill day?
A: Freestanding handstand practice 15 min → press to handstand 5x3 → back lever 4x10s → L-sit to V-sit 4x5s → manna progressions

Q: How do advanced athletes structure their training week?
A: Example: Mon strength, Tue skill, Wed rest, Thu strength, Fri skill/endurance, Sat active recovery, Sun rest

Q: What is the role of deload weeks in advanced programming?
A: Every 4-6 weeks; reduces volume 40-60% while maintaining intensity; allows tendons and CNS to recover

Q: What are the three energy systems?
A: Phosphocreatine (0-10s, max power), glycolytic (10s-2min, high intensity), and oxidative (2min+, endurance)

Q: Which energy system do static holds primarily use?
A: Phosphocreatine for short max holds (<10s); glycolytic for longer holds (10-60s); oxidative for very long holds

Q: Which energy system do high-rep calisthenics sets use?
A: Primarily glycolytic (anaerobic), transitioning to oxidative as set duration increases past 2 minutes

Q: How does creatine supplementation affect the phosphocreatine system?
A: Increases phosphocreatine stores, allowing slightly more reps or longer holds at maximal intensity

Q: Why do you need longer rest for strength vs endurance sets?
A: Phosphocreatine system takes 3-5 minutes to fully replenish; glycolytic system recovers faster (1-2 min)

Q: What is the aerobic base and why does it matter for calisthenics?
A: Good cardiovascular fitness improves recovery between sets, sessions, and supports training volume capacity

Q: What is the anaerobic threshold?
A: The intensity at which lactate accumulates faster than it can be cleared; relevant for high-rep calisthenics circuits

Q: How many hours of sleep do calisthenics athletes need?
A: 7-9 hours per night; strength and skill athletes often benefit from the higher end

Q: How does sleep deprivation affect training?
A: Reduces strength by 5-20%, impairs coordination and balance, slows recovery, increases injury risk, and reduces motivation

Q: What is sleep hygiene?
A: Habits promoting quality sleep: consistent schedule, cool dark room, no screens before bed, no caffeine after noon

Q: What happens to muscles during sleep?
A: Growth hormone peaks during deep sleep, triggering muscle protein synthesis and tissue repair

Q: How does sleep affect skill learning?
A: Motor skill consolidation occurs during REM sleep; poor sleep impairs retention of movement patterns practiced that day

Q: What is a power nap and does it help training?
A: 20-30 minute nap; can restore alertness, improve mood, and enhance afternoon training performance

Q: What are signs of inadequate recovery between sessions?
A: Decreased performance, persistent muscle soreness, elevated resting heart rate, poor sleep, low motivation

Q: What is heart rate variability (HRV) monitoring?
A: Measuring beat-to-beat variation in heart rate; higher HRV indicates better recovery readiness; tracked with wearable devices

Q: What is body recomposition?
A: Simultaneously losing fat and building muscle; most effective in beginners, detrained individuals, or those with higher body fat

Q: How does body fat percentage affect calisthenics skills?
A: Lower body fat improves relative strength; skills like muscle-ups, levers, and handstands become significantly easier

Q: What is a safe rate of fat loss for calisthenics athletes?
A: 0.5-1% of bodyweight per week (0.3-0.7kg for most); faster loss risks muscle and strength loss

Q: Should you cut or maintain weight while learning new skills?
A: Maintain or slight surplus; learning skills requires consistent energy and neural recovery

Q: How does caloric deficit affect strength?
A: Moderate deficit (300-500 cal) preserves most strength; aggressive deficit (1000+ cal) causes notable strength decline

Q: What is the role of protein during a caloric deficit?
A: Even more critical during deficit; increase to 1-1.2g/lb bodyweight to preserve muscle mass

Q: What is diet periodization for calisthenics?
A: Cycling between building phases (caloric surplus) and cutting phases (deficit), aligned with training goals

Q: What is the set point theory of body weight?
A: The body tends to defend a certain weight range through metabolic and hormonal adjustments; gradual changes are more sustainable

Q: What is a Hefesto (reverse muscle-up)?
A: Starting from a back lever or German hang position and pulling up and over the bar backward into a support hold

Q: What is an impossible dip?
A: A dip performed behind the back on a bar, starting from a back lever position; extremely demanding on shoulders

Q: What is a pelican curl on rings?
A: Arms extended behind body on rings (similar to iron cross lean), then curling body forward using bicep strength

Q: What is a Maltese on rings?
A: Body horizontal (like an iron cross) but face-down with arms to the sides; one of the hardest ring skills

Q: What is a Victorian cross on rings?
A: Body horizontal face-up with arms extended to the sides; requires extreme pulling strength

Q: What is a reverse muscle-up on rings?
A: Muscle-up performed in reverse: dipping down and transitioning below the rings into a hang

Q: What is a slow muscle-up?
A: A strict muscle-up performed with deliberate slow tempo, no momentum; demonstrates pure strength

Q: What is a tiger bend push-up?
A: From a handstand, lowering onto the forearms and pressing back up to the handstand; combines HSPU and pressing strength

Q: What is a 90-degree push-up?
A: A push-up in planche position with arms bent at 90 degrees throughout; essentially a bent-arm planche hold in motion

Q: What is a butterfly mount on rings?
A: A ring skill involving pressing from an inverted hang to a support position through a wide arm path

Q: What are face pulls and how do they help calisthenics?
A: Band/cable pulls toward the face; strengthen rear delts and external rotators to balance heavy pressing

Q: What is a band pull-apart?
A: Horizontally stretching a resistance band at chest height; trains rear delts, rhomboids, and posture muscles

Q: What are Cuban rotations?
A: External rotation exercise with elbows at 90 degrees; strengthens rotator cuff for overhead and pressing work

Q: What is a prone Y-T-W-L raise?
A: Lying face-down performing arm movements in Y, T, W, and L shapes; activates different scapular stabilizers

Q: What are wrist curls and reverse wrist curls?
A: Flexion and extension of the wrists with light weight; build forearm strength for grip and wrist resilience

Q: What is a Copenhagen plank?
A: Side plank with top leg on a bench; targets adductors and lateral core; helps prevent groin injuries

Q: What are reverse curls?
A: Curling with overhand grip; targets brachioradialis and wrist extensors; helps prevent elbow tendonitis

Q: What is a prone cobra hold?
A: Lying face-down, lifting chest and externally rotating arms; strengthens spinal erectors, rear delts, and lower traps

Q: What are wall slides for shoulder health?
A: Back against a wall, sliding arms up into a Y position; trains scapular upward rotation and overhead mobility

Q: What is a Turkish get-up and why is it a good assessment?
A: Floor-to-standing with weight overhead; tests shoulder stability, hip mobility, and full-body coordination in one movement

Q: What should a training log include?
A: Date, exercises, sets, reps/hold times, progression used, RPE, bodyweight, sleep quality, and notes

Q: What are popular calisthenics tracking apps?
A: Strong, JEFIT, Progression (Android), Google Sheets, or a simple notebook

Q: How do you use video analysis for form improvement?
A: Record sets from the side and front; compare against ideal form references; identify compensations you can't feel

Q: What is a movement journal?
A: Recording not just numbers but how movements felt, sticking points, and subjective quality of each session

Q: How often should you review your training log?
A: Weekly for set/rep trends; monthly for progression milestones; quarterly for program effectiveness

Q: What is the value of training with a partner?
A: External form feedback, motivation, safety spotting, and accountability for consistency

Q: How can a timer app improve calisthenics training?
A: Standardizes rest periods, tracks hold durations, enables EMOM/Tabata protocols, and keeps sessions efficient

Q: What is the most common beginner programming mistake?
A: Too much volume and intensity too soon; starting with excessive exercises, sets, and advanced progressions

Q: What is "program hopping" and why is it harmful?
A: Frequently switching programs; doesn't allow adaptation to occur; stick with a program for 6-12 weeks minimum

Q: Why do people neglect leg training in calisthenics?
A: Upper body skills are more visible and "impressive"; leg training is less glamorous but essential for balance and athleticism

Q: What is "majoring in the minors"?
A: Spending too much time on isolation or accessory work while neglecting compound movements and progressions

Q: Why is consistency more important than the perfect program?
A: A mediocre program followed consistently beats a perfect program followed sporadically; adherence drives results

Q: What is the danger of ego-based progression?
A: Advancing to harder variations before mastering prerequisites; leads to poor form, compensation, and injuries

Q: Why should you not compare your progress to others?
A: Different starting points, genetics, body proportions, training history, and recovery capacity; focus on personal improvement

Q: What is the mistake of always training to failure?
A: Chronic failure training increases CNS fatigue, injury risk, and recovery demands; most sets should stop 1-3 reps short