In a world of unknowns, we often look to push the limits of human performance. Achieving things we didn’t think were possible redefines possibilities and allows us to re-imagine what we can do. Applying this to aspects of our personal and professional lives is something that separates the good from the great.
When it comes to calisthenics training, you can apply this same thought process. There are moves that’ll get your heart rate going and increase your energy consumption. Then, some moves make you stop in your tracks and wonder how they’re even possible.
If you’re someone who likes a challenge, this article should provide what you’re looking for. In this, we discuss the top ten hardest calisthenics moves that will take patience, dedication, and lots of physical ability. Follow this guide and start your journey towards calisthenics perfection!
10 Toughest Calisthenics Moves
These are the top ten hardest calisthenics moves that can take your training to the next level. Each exercise requires incredible strength, mobility, coordination, and mental toughness.
- Handstand Push-Up.
- Planche Push-Up.
- Pistol Squat.
- V-Sit.
- Muscle-Up.
- Front Lever.
- Back Lever.
- Handstand.
- Human Flag.
- Skin The Cat.
Follow our technique cues and expert tips to master these moves before you know it. They’ll take time, but they’re worth investing in.
10 Hardest Calisthenics Moves
Performing normal calisthenics workouts isn’t a walk in the park (excuse the pun). These ten hardest calisthenics moves require true calisthenics mastery.
Handstand Push-Up
The handstand push-up takes the functional handstand movement one step further by adding a push-up. This means you get a functional strength-building calisthenics movement instead of an isometric hold.
While in a handstand, you bend your elbows to lower to the floor before powering back to the starting position. At the same time, you use your core to maintain the position. This requires large degrees of strength, balance, coordination, and mobility.
The three heads of the shoulder muscles work as the primary movers. They control the descent as your elbows bend and arms come in front of you. The upper chest, trapezius, triceps brachii, wrist flexors, wrist extensors, and serratus anterior perform secondary roles.
How To Do
- Find a suitable open space and assume a standing position. Your feet should be hip-width apart. Your chest should be up with your head facing forward.
- Inhale and engage your core. Place your hands on the ground in front of you hip-width apart as your torso comes forward.
- Shift your weight to your upper body and bring both legs to the ceiling or sky.
- You should now be in a handstand position. Your legs should be together in the air with your arms extended. There should be a straight line from your feet to your head.
- Exhale and bend your elbows to lower your body to the ground. Use your core to maintain the same vertical position.
- Pause briefly as your head nears the floor.
- Inhale and extend your elbows to come back to the starting position under control.
Tips
- Ensure that you use a wide, open space free from obstructions. This will limit potential injury if you lose balance.
- Keep a neutral head position as you perform each repetition. Your head should follow the line of your body to limit potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Planche Push-Up
The Planche push-up is a challenging push-up variation commonly used in gymnastic training. Your upper body performs a similar movement to a normal push-up, but your legs are held in the air. This requires large degrees of core strength, full-body coordination, and balance.
The primary movers are the upper and middle chest muscles. They bring your arms into and behind your body in a controlled manner. The core muscles, latissimus dorsi, triceps brachii, front shoulders, wrist flexors, and wrist extensors perform secondary roles.
How To Do
- Kneel on a mat or padded area with your hands on the floor. Bring your hands in line with your hips and rotate them back so they’re at a slight angle. They should be shoulder-width apart.
- Lean forward to shift your weight to your upper body. Ensure your arms are at 45-degree angles from the floor. Keep your head in a neutral position, looking at the floor.
- Inhale and engage your core. Exhale and extend your legs back to a straight position. They should be raised off the floor with your feet together.
- Maintain a straight line from your head to your heels.
- Bend your elbows while keeping them tucked in to lower your body to the ground.
- Pause briefly at the bottom position before your chest touches the ground.
- Inhale and extend your elbows to return to the starting position under control.
Tips
- Bring your knees down after each repetition to reset the position if needed. This helps to maintain the correct technique.
- Avoid moving your wrists at any point. Doing so may cause excessive wrist joint stress and injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pistol Squat
The pistol squat is one of the more well-known calisthenics skills often seen throughout CrossFit gyms. It’s classed as an advanced squat variation requiring mastery of the normal squat movement before it can be attempted.
The single-leg squat movement requires you to squat down while balancing on one foot. Extending the non-working leg in front forms a pistol shape which is where it gets its name. Correct performance demands impressive amounts of mobility, coordination, and full-body strength.
The hamstrings, quadriceps, hip abductors, hip adductors, and gluteus perform primary roles. They bend the knee and flex the hips while maintaining a balanced position. Secondary movers include the core and calf muscles.
How To Do
- Stand straight with your arms extended in front of you. Your feet should be hip-width apart with your chest up and head looking forward.
- Inhale and engage your core. Shift your weight onto the working leg. Lift the non-working leg to hip height, straightening it in front of you.
- Exhale and bend your working leg to lower down to the floor. The working leg should track over the same foot while the non-working one stays straight. Allow your torso to come forward slightly at the same time.
- Pause briefly when your knee is fully bent at the bottom position.
- Inhale and press through your working foot to extend your knee. Come back to the starting position under control.
- Swap legs and repeat the same technique cues.
Tips
- You can vary your arm position depending on what’s more comfortable to maintain balance. This can be by your sides or out in front of you.
- Perform each movement using a controlled tempo. This helps to keep a balanced body position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
V-Sit
The V-Sit builds on the traditional V-Up core movement by performing it off the ground. Instead of keeping your torso against the ground, your legs come vertically while your torso stays straight. Your arms extend to support the raised position.
Correct performance requires large degrees of core strength, stability, balance, and mobility. It offers a challenging core exercise that can improve posture and function. With 79.3% of young adults showing postural changes, exercises that target the core muscles are vital.
The upper rectus abdominis and lower rectus abdominis work as primary movers. They raise the legs vertically while maintaining stability. The shoulders, triceps, quadriceps, obliques, and iliopsoas muscles perform secondary roles.
How To Do
- Sit on the ground with your legs straight in front of you. Your arms should be by your sides with your elbows extended and hands facing out. Keep your chest up with your head looking forward.
- Inhale and engage your core. Exhale and bring your legs straight up while keeping your feet together. Maintain the same stable torso position as your hips come off the ground.
- Pause briefly at the top position as your legs come vertical.
- Inhale and bring your legs back down to the starting position under control.
Tips
- Keep your elbows extended and tucked in throughout the movement. This ensures a targeted core focus.
- Avoid extending your head back or tucking it in. This limits potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Muscle-Up
The muscle-up is an advanced gymnastics movement that combines aspects of the pull-up and dip into one fluid exercise pattern. From a hanging position, you pull up to the height of the bar before powerfully bringing your arms down. In the same movement, you extend them in a dip motion to bring your body over the top.
This is regarded as an important movement to master in calisthenics circles as your ability progresses. It forms a huge part of many popular calisthenics competitions. Performing it helps to build full-body strength, mobility, and coordination.
The latissimus dorsi, biceps, and forearm muscles act as primary movers. They pull the body to the bar and help to bring it over. The chest, triceps, front shoulders, and core perform secondary roles.
How To Do
- Stand in front of a raised pull-up bar. Assume a double overhand grip with your arms shoulder-width apart. Stand on a raised surface set up just behind the bar if needed.
- Inhale and engage your core. Allow your body to hang freely with a slight elbow bend.
- Rotate your shoulders out to engage your lat muscles. Keep your head in a neutral position with your chin tucked in.
- Exhale and pull down on the bar to bring your body up quickly. Lean back slightly as your chin reaches bar height.
- Continue the pull until your chest comes higher than the bar. Lean forward slightly and quickly push your upper body forward to transition to the dip position. Push up by straightening your elbows.
- Pause briefly at the top position above the bar.
- Inhale and bend your elbows to lower towards the bar. Rotate your upper body back and down below the bar to return to the starting position under control.
Tips
- The muscle-up should be performed using one fluid movement pattern. Initiate a powerful pull motion before transitioning above the bar.
- Split the movement into individual elements if you can’t perform the full muscle-up. Practice each one before reassessing your form.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Front Lever
The front level offers another advanced calisthenics move often seen in gymnastics routines. It progresses the normal L-Sit movement by requiring you to hold your body below a bar in a straight position. This demands incredible core strength, coordination, and balance.
With this, it’s a hard calisthenics move that builds muscular endurance, mental resilience, and core stability.
The primary movers are the shoulders, latissimus dorsi, and core muscles. They hold the body in a straight position with the arms extended. The quads act as secondary movers.
How To Do
- Stand in front of a pull-up bar. Step forward and grasp the bar with a pronated grip (palms facing forward). Ensure your arms are shoulder-width apart.
- Hang freely with a slight bend in your elbows.
- Engage your core. Lean back slightly while bringing your legs and hips up. Continue raising them until there is a straight line from your heels to your chest.
- Hold the position while pulling down on the bar. Your head should be in a neutral position, looking ahead of you. Your feet should stay together at all times.
Tips
- Keep your feet together during the hold. If this isn’t possible, come out of the hold and reassess your form.
- Avoid bending your elbows at any point as this increases the difficulty. Your elbows should be straight with your arms at 45-degree angles.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Back Lever
As the name suggests, the back lever uses a similar movement pattern to the front lever but turns everything around. Instead of your body facing the ceiling or sky, it faces the ground as you perform the hold.
Like the front lever, the back lever is commonly seen in many gymnastics routines as a show of physical strength. Performing it helps to build full-body strength, muscular endurance, and mobility.
The latissimus dorsi, shoulders, and chest muscles act as primary movers. They keep the upper body position as your legs straighten. The hamstrings, gluteus, and core muscles perform important secondary roles.
How To Do
- Stand underneath a raised pull-up bar or gym apparatus. Grip the bar with a double overhand grip. Your arms should be hip-width apart.
- Engage your core. Bend your elbows and bring your legs in front and through your arms. Raise them vertically while extending your elbows. Keep your elbows tucked into your body.
- There should be a straight vertical line from your head to your heels.
- Slowly lower your legs into a horizontal back position while keeping them straight. Your upper body will shift in front of the bar so your arms are at 45-degree angles.
- Hold the straight body position for the stated time.
Tips
- Maintain a controlled breathing pattern as you perform the hold. This provides adequate oxygen to the working muscles and brain to keep them functioning.
- Keep a firm grip on the bar at all times. If your grip starts to loosen, work on your grip strength before attempting the hold again. This is also an important marker of health.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Handstand
The handstand is an isometric calisthenics move that is also commonly used in gymnastics. Isometric movement means that your muscles contract while staying still rather than moving. It can be seen as a useful progression before performing handstand push-ups.
The movement pattern requires you to maintain an upright body position with your legs in the air. It offers a suitable challenge while being fun to perform and developing several physical attributes. These include full-body coordination, core stability, and mental toughness.
The shoulders, trapezius, and triceps brachii muscles act as the primary movers. They keep a flexed arm position as you perform the upside-down hold. The core, quadriceps, gluteus, and hamstring muscles act as secondary movers.
How To Do
- Stand in a suitable open space. Your feet should be hip-width apart with your arms by your sides.
- Step forward with your non-dominant leg to assume a staggered position. Raise both hands in the air.
- Engage your core. Shift your upper body forward and place both hands on the ground in line with your front foot. They should be shoulder-width apart.
- Kick your dominant leg back, using your core to bring both legs into the air. Your body should come over your front leg into a straight vertical position.
- Your legs should come straight above you until they are in line with your head. This should be done using one fluid movement pattern.
- Hold the handstand position for the stated time.
Tips
- Keep your core engaged throughout the hold. This helps to maintain balance and stop your legs from excessively moving.
- Use a wall as assistance when learning the movement. Take the wall away to perform it free-standing as you progress to the advanced hold.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Human Flag
The human flag is one of the hardest calisthenics moves you can perform. It’s often seen in pictures and exercise parks as a sign of strength. It’s a move that everyone wants to perform but can’t manage without weeks or months of dedicated training.
While holding a vertical bar, you raise your legs to the side to assume a flag position. Your legs stay together, and your arms remain straight. This requires and builds amazing core stability, mental toughness, and full-body strength and endurance.
The shoulders, latissimus dorsi, trapezius, and core muscles are the primary movers. They maintain the stable flag position with your arms and legs straight out from the pole. Secondary movers include the quadriceps, gluteus, and hamstring muscles.
How To Do
- Grasp a pole using a shoulder-width grip. Use a double overhand grip with your palms facing in front of you.
- Shuffle your legs out to the side of the pole until your arms are fully extended. Your torso should be leaning slightly towards the pole. Your arms should be extended.
- Engage your core. Bring your top leg straight out to the side of you while your bottom leg is still supporting you on the floor.
- Kick the bottom leg up so both legs are straight out to the side of the pole. Your feet should be together to form the flag position.
- There should be a straight line from your head to your heels. Hold the position for the stated time.
Tips
- Ensure that your hands are in the correct position before adopting the hold. They should be at equal lengths apart from your body.
- Make sure you use a stable bar to hold the position. Check it for signs of wear and tear before initiating the movement.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Skin The Cat
Besides being one of the hardest calisthenics moves, the Skin The Cat exercise gets the award for the craziest name. But no, it doesn’t involve skinning an actual cat!
The movement pattern is seen as an advanced dynamic variation of the back lever exercise. Your legs come up and through your arms while hanging until you reach an upside-down tuck position.
This makes it a challenging movement that develops conditioning, core strength, and shoulder mobility. The shoulders are one of the most commonly injured muscles during resistance training and overhead sports. Therefore, it’s important to work on their mobility and function.
The primary movers are the latissimus dorsi, trapezius, and core muscles. They bring the legs up and through into the tucked position while keeping a stable upper body. The shoulders, biceps, and forearms perform secondary roles.
How To Do
- Hang from a pull-up bar with your arms extended. Your arms should be shoulder-width apart while using a double overhand grip.
- Inhale and engage your core. Exhale and lift your legs towards the bar while bending your knees towards your chest.
- Bring your legs through your arms and down behind your body as your arms extend behind you.
- Continue down until your torso and legs are at a 90-degree angle.
- Hold the position briefly.
- Reverse the movement to bring your legs back through your arms, bending your knees as they come through.
Tips
- Use a pair of dip rings to increase the stability requirements. This provides an added challenge.
- Allow your head to follow the movement of your body. This helps to prevent potential neck strain and injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Benefits Of Hard Calisthenics Moves
These are the top three benefits of adding these moves to your calisthenics workouts. This is by no means a complete list, but rather the top three to consider.
Improves Exercise Intensity
Calisthenics uses bodyweight movements. Increasing the intensity requires increasing the volume before using different variations when the volume can’t go higher. This provides a suitable muscle-building and strength stimulus.
These calisthenics moves use exercise variations or hand positions that represent the hardest ones to perform. Therefore, they offer high-intensity movements far beyond normal calisthenics workouts.
This higher exercise intensity gives you a great way to build muscular strength using challenging calisthenics training. They can be used to effectively develop muscular strength using bodyweight movements.
Develops Mental Resilience
Mental resilience is the ability of our mind and body to cope when a challenge comes our way. This may be a mental challenge or physical challenge. For example, completing a marathon or doing a pull-up.
Building this through exercise can help us to better cope with new challenges and improve aspects of our performance.
Each of these hard calisthenics moves requires mental resilience to accomplish them. Performing them and perfecting them will take a lot of time due to the difficulty level and physical skills required. This requires weeks and often months of training focusing on individual elements before bringing them together.
With this, performing these hard calisthenics moves is a great way to develop mental resilience.
Builds Full-Body Function
Full-body function refers to the way the body moves during activity, exercise, and daily living as one complete unit. Having good functional fitness means you can perform these activities and tasks of daily living successfully. This improves functional performance and quality of life.
Each of these hard calisthenics moves uses multiple characteristics to perform them. They use full-body functional movements that require mobility, flexibility, coordination, and balance.
Each of these contributes to better function. With this, practicing and perfecting these moves can build full-body function.
Safety Training Tips
- Warm-Up And Cool-Down Correctly — Performing a proper warm-up increases muscle temperature and loosens stiff joints, preparing the body for exercise. A cool-down reduces heart rate and prepares your body for the next bout of exercise. Both of these are vital parts of training when performing hard calisthenics moves at a high intensity.
- Listen To Your Body — Each of these moves requires mastery of several physical attributes, often needed at the same time. This places a large amount of stress on your body, especially with regular performance. Learn to notice unusual discomfort or anything out of the ordinary and consult a qualified health professional if needed.
- Fuel Your Workouts — The food and drinks you consume provide energy for your workouts. These hard calisthenics moves are performed at a high intensity which requires more energy. Bear this in mind while focusing on your protein, carbohydrate, and fat consumption.
- Stick To The Technique Cues — The stated technique cues are designed to ensure target muscle focus and reduce possible injury risk. This is especially important when performing advanced movements as part of your calisthenics workout plan. Focus on the technique cues and practice them when needed.
Conclusion
While most of these may look it, they’re not impossible with a consistent approach and the right training. Start with the beginner exercises and slowly work towards them while building the fundamental physical attributes needed.
Perfecting the hardest calisthenics moves won’t happen overnight. However, they’re definitely worth the extra time commitment. Have a go at them to get you started on your journey to becoming a calisthenics master.
Frequently Asked Questions
It’s hard to pick a clear winner here because of the different physical attributes required. However, the human flag offers one of the biggest tests of core strength and coordination. It’s one of the hardest skills to master.
Calisthenics requires and focuses on mobility, flexibility, and coordination. It offers a different challenge to gym exercise, which focuses more on muscle building and strength. It isn’t easier or tougher, but focuses on different things.
Attempting the hardest calisthenics moves requires a solid calisthenics foundation. You must have mastered the beginner and intermediate exercises before attempting the hard ones. This should be assessed on an individual basis.
As discussed above, the human flag offers one of the hardest tests of core stability and coordination. However, the hardest calisthenics exercise may depend on your specific strengths and weaknesses.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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