9d ā¢ Training šŖ
š„ 3 Calisthenics Exercise Essentials (And How to Progress Them)
If you ever feel stuck in calisthenics, or unsure where to start, it almost always comes back to three foundational movements.
The push-up.
The pull-up.
The squat.
Mastering these with the right progressions is how you unlock skills like the muscle-up, one-arm push-up, and pistol squat.
Hereās the simple rule that applies to all three.
You always want to use the hardest version you can do cleanly.
If you can do at least 6 good reps and work toward 8ā12, youāre in the right place.
Once you can hit that range, you progress.
ā
Push-Up Progressions šŖ
You start higher and work your way lower.
ā¢ Wall, rail, or table push-ups
ā¢ Knee push-ups (full range, chest to floor)
ā¢ Negatives (slow down, knees up)
ā¢ Full push-ups
Once full push-ups are solid, you move toward strength asymmetry.
ā¢ Diamond push-ups
ā¢ Archer push-ups (side to side, uneven loading)
ā¢ One-arm push-up negatives
ā¢ Full one-arm push-up
Pike push-ups are NOT a push-up progression.
They are a vertical push for handstand push-ups. Different goal, different muscles.
ā
Pull-Up Progressions š§²
Pull-ups are harder for most people, so the progressions matter.
ā¢ Inverted rows (the more horizontal, the harder)
ā¢ Jackknife pull-ups (legs help less, arms do more)
ā¢ Assisted pull-ups (bands, chair, or box)
ā¢ Negative pull-ups (slow and controlled)
ā¢ Full pull-ups
Scapula pull-ups are great, but not a main progression.
Use them as warm-ups or accessory work.
From full pull-ups, your path splits.
If your goal is one-arm pull-ups
ā¢ Archer pull-ups
ā¢ Assisted one-arm pull-ups
ā¢ One-arm negatives
If your goal is muscle-ups
ā¢ High pull-ups (chest to bar and above)
ā¢ Explosive pull-ups
ā¢ Weighted pull-ups
ā
Squat & Pistol Squat Progressions š¦µ
Before pistols, you need a deep squat.
If depth or mobility is missing, start here.
ā¢ Assisted squats or split squats
ā¢ Deep squat holds
ā¢ Bulgarian split squats
Once depth is solid, pistol work begins.
ā¢ Box pistols (hover, donāt sit)
ā¢ Assisted pistols (holding support)
ā¢ Counterweight pistols (for balance)
ā¢ Full pistol squat
Lower the box over time until you reach the floor.
Thatās the fastest and most reliable path.
ā
Big Takeaway š
These three movements are not basic.
They are the foundation of everything.
If you train them with smart progressions,
the advanced skills stop feeling āimpossibleā and start feeling inevitable.
If youāre working on push-ups, pull-ups, or pistols right now, drop it below š
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š„ 3 Calisthenics Exercise Essentials (And How to Progress Them)
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