‍The Three Pillars of Calisthenics

In the early stages, your focus should be simple. If these three improve, everything else becomes easier.

• Pulling strength
  
  
• Pushing strength
  
  
• Core strength

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Pulling Strength

Pull-ups are the foundation of nearly every pulling-based calisthenics skill. They’re also objectively very cool to be able to do.

They are hard, and they often take time to master, but with patience, repetition, and proper progressions, they are absolutely achievable.

Where to Start

Australian Rows

• 3 times per week
  
  
• 3 sets of 10-12 reps
  
  

Focus on control and full range of motion.

Assisted Pull-Ups

You can do this alongside the Australia Rows. If you’re an absolute beginner you can do this once rows feel solid. Begin assisted pull-ups using resistance bands.

• Start with the thickest band available
  
  
• If needed, use two bands for extra assistance
  
  
• Progress to thinner bands over time
  
  

A good rule of thumb: when you can perform 8-10 reps across 3 sets consistently, you’re ready to reduce assistance. Aim to train pull-ups 3 times per week, allowing rest days between sessions for recovery.

Accessory Exercises

Scapular Pull-Ups

Hang from the bar with straight arms. Without bending your elbows, pull your shoulders down and away from your ears. A helpful cue is to imagine “breaking the bar in half.”

Hanging Holds

Simply hang from the bar for as long as you can. This builds grip strength and shoulder tolerance, both of which are essential for future skills.

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Pushing Strength

Push-ups look simple, but a strict, well-executed push-up is harder than most people expect.

Push-Up Progressions

Start where you can maintain perfect form:

• Wall push-ups
  
  
• Incline push-ups on a bench, box, or stable furniture
  
  
• Gradually lower the height until you reach the floor
  
  

Aim for 3 sets of 10-12 reps before progressing.

Form cues:

• Brace your core (draw your belly button in)
  
  
• Squeeze your glutes
  
  
• Keep your body in a straight line from head to heels
  
  
• Avoid arching your lower back or letting your hips sag
  
  

Knee push-ups can work early on, but the strength gap between knee push-ups and full push-ups is often large. Incline variations tend to bridge that gap more smoothly.

Band-Assisted Push-Ups

You can also use resistance bands:

• Anchor a band to a sturdy, elevated bar
  
  
• Step through so the band rests on your hips
  
  
• Maintain core and glute engagement throughout
  
  

Accessory Exercises

Scapular Push-Ups

In a tall plank position, move only your shoulders. No elbow bend.

Shoulder Taps

From a tall plank, tap one hand to the opposite shoulder, alternating sides. Keep your core tight and minimize side-to-side sway.

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Core Strength

Your core is involved in every calisthenics movement. Building it early will make all future skills feel more stable.

Hollow Hold

Lie on your back with your lower back pressed into the floor. Lift your shoulders, arms, and legs off the ground.

• 3 sets of 30 seconds
  
  

To make it easier:

• Raise your legs higher
  
  
• Bring your arms closer to your sides (without touching the floor)
  
  

Remember, no space between your lower back and the floor!

Hanging Knee Raises

Hang from a bar and lift your knees to roughly a 90-degree angle.

• 3 sets of 12-15 reps
  
  

If you’re still developing your grip strength, perform the floor version:

• Lie on your back
  
  
• Lower back glued to the floor
  
  
• Lift knees toward chest
  
  
• 3 sets of 15-20 reps
  
  

Lifting your head and upper back will make this variation more challenging.

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Foundation work isn’t exciting…

It’s repetitive and often boring. 

But spending time here especially early on will lead to smoother, faster, and pain-free progress. 

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