Strength

Complete a full rotation from dead hang front levering through to candle and continuing through to back lever and finally ending in German hang, and reverse.

Build unilateral pushing strength with this advanced variation. Essential preparation for one-arm push-ups and addressing shoulder imbalances.

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

Strengthen your upper back and rear delts with this simple band exercise. Perfect for posture improvement and shoulder health.

Develop power endurance with these dynamic rope exercises. Full-body conditioning that's scalable and fun.

Develop explosive power with this plyometric exercise. Build jumping ability while learning safe landing mechanics.

Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.

Elevate your pulling strength with this advanced pull-up variation. Essential preparation for muscle-ups and high pulls.

Strengthen your adductors with this challenging side plank variation. Crucial for knee health and athletic performance.

Build shoulder stability and coordination with this reverse crawling pattern. Fun and challenging for all levels.

Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.

Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.

Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.

Build power with controlled explosive pulling. This dynamic variation develops the speed-strength needed for advanced skills.

Build grip strength and total-body stability with loaded carries. Simple yet incredibly effective for functional strength.

Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.

Add dynamic movement to your front lever. This advanced exercise builds incredible pulling strength and control.

The foundational hold that underpins pushing, handstands, and full-body tension. Master this before everything else.

Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.

Build powerful grip strength for hanging, pulling, and daily activities. The often-limiting factor in upper body training.

Build incredible pressing power with vertical push-ups in a handstand. This skill develops unmatched shoulder and tricep strength.

Challenge your core with controlled circular leg movements while hanging. Builds exceptional strength and control.

Build exceptional leg endurance and mental toughness with this traditional stance. Foundational for martial arts and leg strength.

The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.

The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.

Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.

Combine pulling and core compression in this challenging variation. Build exceptional strength while improving body control.

Develop lateral movement strength and mobility. Essential for sports performance and balanced leg development.

Build powerful hip flexors and lower abs with this classic exercise. Progress from bent knee to straight leg variations.

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

Build bulletproof hamstrings with this intense eccentric exercise. Essential for injury prevention and athletic performance.

The pinnacle of hand balancing—supporting your entire body on a single hand. This skill represents years of dedicated practice and refinement.

The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.

Master the ultimate unilateral pushing exercise. This advanced skill demonstrates exceptional strength and stability.

Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.

Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.

The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.

Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.

Elegantly lift into a handstand without jumping. This skill combines exceptional strength with flexibility and control.

Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.

Strengthen your posterior chain with this inverted plank position. Builds shoulder extension and glute strength.

Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.

Master the ultimate balance challenge—handstand on unstable rings. This elite skill demands years of dedicated practice.

Challenge your push-ups with ring instability. Build superior chest and shoulder stability while increasing difficulty.

Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.

Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.

Build incredible upper body strength with this classic exercise. Develops grip, pulling power, and mental toughness.

Build bulletproof shoulders with targeted strengthening exercises. Essential for injury prevention and advanced skill development.

Master this challenging single-leg squat variation. A unique movement that builds exceptional leg strength and balance.

Build total-body power and conditioning with sled work. Low impact but high reward for strength and endurance.

Press to handstand with legs straddled wide and compressed. This advanced skill combines extreme flexibility with pressing strength.

Progress toward full planche with this wide-leg variation. Reduces leverage while maintaining the horizontal position.

Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.

Develop explosive core strength and compression with this dynamic exercise. Essential for gymnasts and CrossFit athletes.

The first static planche position. This tucked variation reduces leverage while building the specific strength for advanced progressions.

Master this complex movement pattern that builds total-body strength and coordination. A complete exercise in one movement.

Build unilateral pulling strength with this side-to-side variation. Excellent preparation for one-arm pull-up training.

The advanced evolution of the L-sit, requiring exceptional hip compression and core strength. This skill showcases true abdominal power and flexibility.

Build quad endurance and mental toughness with this accessible isometric exercise. Perfect for beginners and athletes alike.

Add external load to build exceptional pulling strength. This progression method accelerates development toward advanced skills.