In carica...
✕ Chiudi


☰ Calisthenics Club
Every advanced movement starts with a single step. Here's the full map.

This chain covers the most technical movements in calisthenics. Start with frog stand and tripod handstand, then progress through wall handstands, freestanding handstands, handstand push-ups, front lever progressions, back lever progressions, and finally human flag. These moves demand not just strength, but balance, coordination, and body awareness. Progress is measured in seconds and millimeters. Be patient—mastery takes time.

Skill Progression Chain

  1. None prerequisites →
  2. Crow Pose (Bakasana) →
    Crow Pose is a foundational hand-balancing posture that builds wrist, shoulder, and core control.
  3. Elbow Lever →
    The elbow lever is a foundational skill that builds balance and shoulder stability for more advanced movements.
  4. Wall Handstand (Belly-to-Wall) →
    Belly-to-wall handstand is a foundational handstand progression that builds shoulder strength and body alignment.
  5. Wall Handstand (Back-to-Wall) →
    Back-to-wall handstand is a foundational handstand progression that builds confidence and balance awareness.
  6. Handstand Wall Hold →
    The handstand wall hold builds shoulder endurance and body alignment by holding a handstand position against the wall.
  7. Handstand Shoulder Taps →
    Handstand shoulder taps challenge balance and shoulder stability by tapping the opposite shoulder while in a handstand.
  8. Freestanding Kick-Up Practice →
    Freestanding kick-up practice builds the confidence and balance needed to enter a handstand without wall support.
  9. Freestanding Handstand Hold →
    The freestanding handstand hold is the ability to balance in a handstand without any support, requiring full body control.
  10. Handstand Push-Up (Wall) →
    The wall handstand push-up builds pressing strength in the shoulders and triceps by performing push-ups in a handstand against a wall.
  11. Handstand Push-Up (Freestanding) →
    The freestanding handstand push-up requires pressing your body weight overhead while maintaining balance.
  12. Human Flag Hold →
    The Human Flag Hold is a static lateral pulling and pushing exercise where the body is held horizontal, supported by one arm pulling and the other pushing.
  13. Human Flag Negative →
    The Human Flag Negative focuses on the eccentric phase, lowering the body slowly from vertical to horizontal.
  14. Full Human Flag →
    The Full Human Flag is a static hold where the body is completely horizontal, supported by one arm pulling and the other pushing.
  15. Freestanding Handstand Walking →
    Handstand walking is the ability to move forward while maintaining a freestanding handstand, requiring exceptional balance and shoulder control.