0207 Understanding Calisthenic ENG

Understanding
Calisthenics
Michael
Schulz
How to systematically learn

Calisthenics skills and improve
your Weighted Calisthenics.
Generated for #4178 Mateus Anjos msantostrainer@gmail.com
Michael Schulz
Understanding
Calisthenics

1. Fundamentals www.kingofweighted.com
Copyright © 2023 by Michael Schulz

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Disclaimer
This book is written for educational purposes only. It is not a substitute for
individual medical advice and should not be used as such. If you wish to
seek medical advice, consult a qualified medical practitioner. The King Of
Weighted GmbH and the author are not liable for any negative effects di-
rectly or indirectly related to the information contained in this book.
E-book Version 1, 2023

ISBN: 978-3-00-075605-4
Vertrieb:
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Illustrations, Photos: Michael Schulz

Layout: Mia Sommerhalder, Jennifer Dahlenkamp
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Translated into English: Michael Schulz

1. Fundamentals www.kingofweighted.com 3
Index
Foreword
1. Fundamentals 1.0.1 Torque 16 1.0.1.1 First-Class Lever 22
1.0.1.2 Second-Class Lever

(load arm in red < force arm in green) 22
1.0.1.3 Third-Class Lever

(load arm in red > force arm in green) 23
1.0.2 Mechanical properties of
the muscular system 23
1.0.3 Explanation of terms 26 1.0.3.1 Anthropometrics 26

1.0.3.2 Assistance exercises 26
1.0.3.3 Equilibrium 26
1.0.3.4 Frequency 26
1.0.3.5 Intensity (absolute) 26
1.0.3.6 Intensity (relative) 26
1.0.3.7 Main Lift/Exercise 26
1.0.3.8 Mind Muscle Connection 27
1.0.3.9 1RM / e1RM 27
1.0.3.10 RPE 27
1.0.3.11 RIR 28
1.0.3.12 RIR or RPE 27
1.0.3.13 Range of motion 28
1.0.3.14 Sticking point 28
1.0.3.15 Tempo 28
1.0.3.16 Variations 28
1.0.3.17 Valgus position 29
1.0.3.18 Volume 29
1.0.3.19 Working set 29
2. Weighted
Calisthenics 2.0.1 Weighted belt 32 2.0.1.1 Load capacity 32
2.0.1.2 Length 32
2.0.1.3 Width 34
2.0.1.4 Chain/Rope 34
2.0.1.5 Belt position 35
2.1 Weighted
Dips 2.1.1 Expansion to compression 41
2.1.2 Constant depression

and protraction 42
2.1.3 Compression to expansion 47
2.1.4.1 No downward movement of the hip 48

2.1.4 Common weighted 2.1.4.2 Vertical movement initiation 50
dip mistakes 48
2.1.4.3 Leaning forward instead of compressing 51
2.1.4.4 Loss of depression/compression
around the lower reversal point 52
2.1.4.5 Too early expansion 53

2.1.4.6 Hyperextension of the lumbar spine 54
2.1.4.7 Strong shoulder internal rotation 55

www.kingofweighted.com 4
2.1.5 Individualization 2.1.5.1 Narrow grip 56

of the technique 56
2.1.5.2 Wide grip 58
2.1.5.3 Elbow position 60
2.1.5.4 Degree of compression 62
2.1.5.5 Weight path 63
2.1.5.6 Short upper arm 64
2.1.5.7 Long upper arm 64
2.1.5.8 Flexion dominant 64
2.1.5.9 Adduction dominant 64
2.1.6 Breathing 64
2.1.7 Viewing direction 65
2.1.8 Wrist position 65
2.1.9 Set up and entry 66 2.1.9.1 Bar height, width, and grip 66
2.1.9.2 Entry 66
2.1.9.3 Weight position 67
2.1.10 Variations weighted dips 70 2.1.10.1 Tempo dips 70

2.1.10.2 Slow negatives 2–3/0/1/1 70
2.1.10.3 Paused lower reversal point 1/1–3/1/1 70
2.1.10.4 Explosive positive 1/0/X/1 71
2.1.10.5 Dips with modified resistance profile 71
2.1.10.6 Dips against a resistance band 72
2.1.10.7 Dips with dead stop 73
2.1.10.8 Open chest dips 74
2.1.10.9 Partial repetitions 74
2.1.10.10 Ring dips 75
2.1.11 Assistance exercises for 2.1.11.1 Hypertrophy assistance 76

weighted dips 76
2.1.11.2 Bench press 77
2.1.11.3 Chest “isolation exercises” 79
2.1.11.4 Overhead press 80
2.1.11.5 Arm “isolation exercises” 81
2.1.11.6 Health assistance 82
2.1.11.7 Shoulder internal/external rotation exercises 83
2.1.11.8 Shoulder abduction exercises 88
2.2 Weighted
pull /
chin ups 2.2.1 Chin up or pull up 94
2.2.2 The perfect technique 100 2.2.2.1 Reduction of the pull height 101
2.2.2.2 The correct posture 105
2.2.2.3 Breathing during chin/pull up 112
2.2.2.4 Gaze direction 112
2.2.2.5 Set Up 112
2.2.2.6 Belt adjustment 113
2.2.2.7 Entry 113

2.2.3 Common weighted chin/

pull ups mistake 114 2.2.3.1 Depression without hyperextension
of the thoracic spine 114
2.2.3.2 Absence of shoulder depression 115

2.2.3.3 Unstable external rotation 116
2.2.3.4 Lack of abdominal tension/hip control 117
2.2.3.5 Curl & Shrug Closing 118
2.2.3.6 Uncontrolled negatives 118
2.2.4 Variations weighted pull/

chin ups 119 2.2.4.1 Chin ups/pull ups 119
2.2.4.2 Neutral grip 120
2.2.4.3 Tempo pull/chin ups 121
2.2.4.4 Slow negatives 2-3/1/1/0 121
2.2.4.5 Paused upper reversal point 1/1/1-3 121
2.2.4.6 Paused pull/chin ups at around
90° elbow flexion 121
2.2.4.7 Explosive positive 1/1/X/0 121

2.2.4.8 Slow positive 1/1/2-3/0 122
2.2.4.9 Extension biased pull ups/
chest to bar pull ups 122
2.2.4.10 Flexion biased pull ups 122

2.2.4.11 Partial repetitions 123
2.2.5 Assistance exercises
weighted pull/chin ups 124
2.2.5.1 Hypertrophy assistance 124
2.2.5.2 Latissimus dominant pull assistance 124
2.2.5.3 Upper back pull assistance 128
2.2.5.4 Posterior shoulder dominant assistance 129
2.2.5.5 Biceps curls 130
2.2.5.6 Core 132
2.2.5.7 Health assistance 132
2.2.5.8 Forearm training 133
2.3 Weighted 2.3.1 3-phase training system

Muscle ups for muscle ups 142 2.3.1.1 Phase 1: Basic training 142
2.3.1.2 Phase 2: Explosive power conditioning
and technique 150
2.3.1.3 Phase 3: Increasing repetitions and

additional weight 152
2.3.1.4 Muscle up technique 152

2.3.1.5 Phase 1: Entry (step-in technique) 152
2.3.1.6 Phase 2: Pull phase 156
2.3.1.7 Phase 3: Transition 158
2.3.1.8 Phase 4: Dip 163
2.3.1.9 Phase 5: Negative movement/reset 164
2.3.2 Comment on the

muscle up of the author 164
2.3.3 Common muscle up

mistakes 165 2.3.3.1 Pulling too early 165
2.3.3.2 Loss of body tension 167
2.3.3.3 Knee kick 168
2.3.3.4 Hip kick 169
2.3.3.5 Hyperextension of the spine 170
2.3.3.6 Wrists blocking the transition 171

2.3.4 Variations of the muscle up 173 2.3.4.1 Muscle ups with resistance band 173
2.3.4.2 Muscle ups with in-between swings 173
2.3.4.3 Muscle ups without dip 174
2.3.4.4 High pull ups 174
2.3.4.5 Modified high pull ups, transition bias 175
2.3.5 Assistance exercises

for muscle ups 176
3. Lever Skills 3.0.1 Lever skills load

variables 182
3.0.1.1 Intensity 182
3.0.1.2 Volume 184
3.0.1.3 Frequency 186
3.0.1.4 Influencing factors 187
3.0.2 Progression 190 3.0.2.1 Technique/conditioning - progression 190

3.0.2.2 Holdtimes - progression 191
3.0.2.3 Frequency - progression 191
3.0.2.4 Lever - progression 191
3.0.2.5 Resistance bands/assistance systems
progression 191
3.0.3 Training methods 191 3.0.3.1 Triple progression 192

3.0.3.2 Top and back-off set systems/division
of intensities 194
3.0.3.3 Progress backup 198
3.0.4 Lever skill 3.0.4.1 Ballistic holds 201

specific assistance 201
3.0.4.2 Full ROM assistance 202
3.0.4.3 Intensity techniques 203
3.0.5 Program Design 204 3.0.5.1 Primary session 204

3.0.5.2 Secondary session 204
3.0.5.3 Tertiary session 204
3.0.5.4 Sample plan for weighted & skills 205
3.1 Front Lever 3.1.1 Execution and anatomy 213
3.1.2 Progressions 220 3.1.2.1 Tucked front lever 220

3.1.2.2 Advanced tucked front lever 222
3.1.2.3 One leg front lever 223
3.1.2.4 Half lay front lever 227
3.1.2.5 Straddle front lever 229
3.1.3 Entry 231
3.1.4 Assistance systems 234
3.1.5 Grip 235
3.1.6 Progress backup 237
3.1.7 Assistance exercises 237 3.1.7.1 Ballistic holds 238

3.1.7.3 Winging in a lateral position of
the shoulder blades 244
3.1.7.4 Lowering of the hip/legs 247

3.2 Planche 3.2.1 Execution and anatomy 256
3.2.2 Progressions 265 3.2.2.1 Planche lean 266

3.2.2.2 Tucked planche 268
3.2.2.3 Advanced tucked planche 269
3.2.2.4 Tucked straddle planche 271
3.2.2.5 One leg planche 272
3.2.2.6 Straddle planche 273
3.2.3 Entry 275 3.2.3.1 Entry tucked planche progressions 275

3.2.3.2 Entry adv. tucked planche progressions 276
3.2.3.3 Entry straddle planche progressions 277
3.2.3.4 Entry full planche progressions 278
3.2.4 Assistance systems 279
3.2.5 Grip 280
3.2.6 Progress backup 282
3.2.7 Assistance exercises 284

3.2.7.1 Ballistic Holds 284
3.2.7.3 Activation exercises 290
3.2.8 Correctly classify

local compensations 294
4. Dynamic
lever skills
4.1 Handstand 4.1.1 Execution and anatomy 305 4.1.1.1 The handstand as a starting position 310
push up -
HSPU 4.1.1.2 HSPU - The 2-line model 312
4.1.2 Modular-system 4.1.2.1 Basic exercises: strength 319

training 319
4.1.2.2 Basic exercises: balance 321
4.1.2.3 Basic exercises: strength & coordination 324
5. About the author
Reference List

Foreword
I thought long about whether I wanted to write a book like this. My main
concern about doing so was that I would change my mind on some issues
and probably see things differently in a few years. I am constantly learning
and getting better with every plan I write, every education I take, and every
new client I coach. In the process, I am always getting new information,
and data, and most importantly, meeting other experts who provide me
with new insights.
«You are allowed to stand 100% by your current

opinion, and it is also allowed to differ from the opin-
ion once the book was written. You are developing
and, normally, things will change. We are not
politicians who always have to be right. We are
scientists and practitioners who are always looking
for a new „right“ ». – Alexander Pürzel after I told him
about my concerns.
In the process, it also happens that I have to admit to mistakes and change
my opinion on a subject. Once this book is printed and in your hand,
everything remains there as it was printed, whether my opinion or the data
situation has changed or not. I want to assure you that I have written every
line to the best of my ability and knowledge. However, I would also like to
point out to you that there is little to no evidence for much of the content
and that it is based mostly on my experience, and observations. Should
evidence appear in the future that refutes or relativizes statements of mine,
there is therefore no conflict. It pushes the sport and we should accept that
as a natural progression. If you are very interested in this sport, I would like
to encourage you to perhaps become the next author of a book, study,
article, or other technical paper for our sport.

1.
Fundamentals
1.
Fundamentals
The first chapter of this book is intended to provide you with the necessary
basics of human anatomy and biomechanics that you will need to fully un-
derstand the following chapters. Feel free to start with the other chapters
and use this chapter as a reference if you have trouble understanding any
part of this book. Since this book cannot replace an anatomy book, the
explanation of anatomy is kept to a minimum in table form. So if you are an
anatomically trained reader, please forgive that many facts are presented
somewhat simplified at this point for the sake of clarity. For example, func-
tional units such as the elbow are grouped into one joint rather than listing
and explaining all the partial joints individually. This section does not repla-
ce self-study of human anatomy but only provides the necessary founda-
tion for a better understanding of the explained exercises in the following
chapters. With the help of the tables, you will be able to assign the correct
anatomical terms and the corresponding muscles to human movements
in the future.
Elbow movements
Movement Explanation Muscles
Flexion Bending of the arm M.Biceps Brachii,

M.Brachialis,
M.Brachioradialis
Extension Straightening of the arm M.Triceps Brachii,

M.Anconeus
Supination Outward rotation of the M.Biceps Brachii,

hand, back of the hand is M.Supinator
turned backward
Pronation Inward rotation of the hand, M.Pronator quadratus

back of the hand is turned
forward

Movements of the shoulder/arm
Flexion Lifting the arm forward M.Deltoideus,

(sagittal view) M.Biceps Brachii,
M.Coracobrachialis,
M.Pectoralis Major,
M.Serratus Anterior
Extension Lifting the arm backward M.Deltoideus,

(sagittal view) M.Triceps Brachii,
M.Latissimus Dorsi,
M.Pectoralis Major,
M.Teres Major
Abduction Moving the arm away from M.Trapezius,

the center of the body M.Deltoideus,
(frontal view) M.Biceps Brachii,
M.Serratus Anterior,
M.Supraspinatus
Adduction Moving the arm to M.Deltoideus,

the center of the body M.Infraspinatus,
(frontal view) M.Teres Minor
External rotation Rotation of the arm away M.Deltoideus,

from the center of the body M.Infraspinatus,
M.Teres Minor
Internal rotation Rotation of the arm towards M.Pectoralis Major,

the center of the body M.Latissimus Dorsi,
M.Deltoideus,
M.Teres Major,
M.Subscapularis
Protraction Forward leading of M.Pectoralis Major

the shoulder M.Serratus Anterior,
M.Pectoralis Minor
Retraction Pulling back the shoulder M.Trapezius,

M.Latissimus Dorsi,
M.Rhomboideus Major &
Minor
Elevation Raising the shoulder up- M.Trapezius,
wards (elevation of the arm M.Deltoideus,
= raising the arm) M.Biceps Brachii,
M.Serratus Anterior,
M.Supraspinatus
Depression Lowering the shoulder M.Trapezius,

downwards M.Latissimus Dorsi,
M.Pectoralis Major,
M.Pectoralis Minor

Movements of the shoulder blades
Abduction (protraction) Spreading the shoulder M.Serratus Anterior,

blades away from the center M.Pectoralis Minor
of the body
Adduction (retraction) Bringing the shoulder M.Trapezius,

blades together towards the M.Latissimus Dorsi,
center of the body M.Rhomboideus Major &
Minor
Upward rotation Rotation of the shoulder M.Trapezius,

blade upwards when moving M.Serratus Anterior
the arm overhead
Downward rotation Rotation of the shoulder M.Levator Scapulae,
blade downwards when M.Pectoralis Minor,
lowering the arm M.Rhomboideus Major &
Minor
Elevation (translation Lifting the shoulder blade M.Levator Scapulae,

cranial) upwards M.Trapezius
Depression (translation Leading the shoulder blade M.Latissimus Dorsi,

cranial) downwards M.Trapezius,
M.Pectoralis Major,
M.Pectoralis Minor
Movements of the thoracic spine
Flexion Bending (sagittal view) M.Rectus Abdominis,

M.Obliquus Externus
Abdominis,
M.Obliquus Internus
Abdominis,
M.Linea Alba,
M.Psoas Major & Minor,
M.Transversus Abdominis
Extension Straightening (sagittal view) M.Longissimus,

M.Iliocostalis,
M.Interspinales,
M.Multifidus,
M.Semispinalis,
M.Spinalis

Lateral flexion Sideways tilt M.Obliquus Externus

(sideways tilt) (frontal view) Abdominis,
M.Iliocostalis Lumborum,
M.Obliquus Internus Ab-
dominis,
M. Intertransversarii,
M.Linea Alba,
M.Longissimus,
M.Mutlifindus,
M.Psoas,
M.Quadratus Lumborum,
M.Spinalis,
M.Transversus Abdominis
Rotation Turning the spine around M.Obliquus Externus

it’s axis Abdominis,
M.Obliquus Internus
Abdominis,
M. Rotatores,
M.Transversus Abdominis,
M.Semispinalis,
M.Multifidus
When analyzing the terms and movements involved, it becomes evident

that the shoulder, shoulder blades, and arms are interconnected during
complex movements. Specific arm movements within the shoulder joint
require corresponding movements of the shoulder blades. The shoulder
joint is the most mobile ball-and-socket joint in the human body, which
necessitates a significant amount of stability.
When you apply load to the shoulder, it is crucial for the upper arm to be
centered within the socket of the shoulder joint. This optimal alignment
allows for efficient force transfer and even distribution of load on the mus-
cles, tendons, ligaments, fascia, and other passive structures within the
joint. If the upper arm is not properly centered, the incoming force will act
unevenly on the shoulder, exerting greater strain on specific muscles and
passive structures involved in stabilization. Therefore, when moving the
shoulder, the surrounding muscles play a vital role in ensuring that the
upper arm remains centered and secure within the socket of the shoulder
joint.

Compression and stabilization of the shoulder joint by the adjacent muscles.
The socket of the shoulder joint is formed by the scapula, also known as
the shoulder blade. Visualize the shoulder blade as the foundational
support for your arm. When the shoulder blade lacks stability while bearing
load, the upper arm will not remain stable within its socket. Therefore, it is
crucial for the shoulder blade to provide support and move in tandem
with the arm, ensuring optimal centering of the upper arm within the shoul-
der socket.
In order to achieve this, the shoulder blade must participate in the arm‘s
movements, coordinating its motion to guarantee the best possible cen-
tering of the upper arm. For instance, when you push your arm forward,
the shoulder blade should also move forward. Conversely, when you pull
your arm backward, the shoulder blade should move or rotate backward
accordingly. When raising your arm overhead, the shoulder blade must
rotate upward as well. This coordinated interaction between the shoulder
and scapula during overhead movements is referred to as scapulohumer-
al rhythm.

Scapulohumeral rhythm
In order for the scapula to effectively stabilize arm movements, it must be

securely attached to the rib cage. Structurally, the shoulder blade forms a
joint with the collarbone, which in turn connects to the sternum.
At the back of the rib cage, the shoulder blade is positioned with the help
of sliding bearings, allowing it to glide along the rib cage. To ensure prop-
er movement of the scapula on the rib cage, it is important to have ade-
quate mobility and flexibility in the thoracic spine and rib cage. If the tho-
racic spine and ribs do not move correctly during a planned movement, the
scapula may not be able to assume its optimal position in many cases.
Therefore, when moving the arm, it is necessary for the thoracic spine, rib
cage, shoulder joint, scapula, and collarbone to move in the appropriate
manner and be stabilized against the forces acting upon them. While this
explanation is simplified, understanding this concept can help minimize
the risk of shoulder problems resulting from incorrect exercise techniques
during your workouts. With the knowledge you now possess, you can de-
termine how to properly control your shoulder during each exercise by
considering the movements you perform and the direction of the forces
you need to stabilize against. The book you mentioned provides detailed
explanations for the specific exercises it covers.

1.0.1
Torque Why does a dip at 90° elbow flexion feels heavy but light in the support hold,
despite the weight remaining constant? The answer lies in the concept of
torque. Torque refers to the force exerted on a lever around a rotational
axis. In the case of the human body, the rotational axis is a joint, the lever
is a bone, and the force is applied by a contracting muscle.
The magnitude of the torque depends on two factors: the force applied and
the length of the lever. The force is represented as a vector, with its length
indicating its magnitude and its direction indicating its working direction.
The line along which the vector is located is called the line of action. In this
context, force vectors are used qualitatively to give a sense of the loads
involved in an exercise, without representing actual measured or calculat-
ed forces.
The length of the lever is the normal distance between the point where the
force is applied and the rotational axis. The longer the lever, the greater
the resulting torque. The normal distance is the shortest connection be-
tween the force and the rotational axis, which can be found geometrically
by drawing a right-angled connection between the line of action of the
force and the rotational axis. The approximate position of the joint serves
as the rotational axis.
In mathematical terms, considering only vertical forces and levers, the
torque (M) can be calculated using the formula:
M=Fxr
Where F represents the force and r represents the lever length.

Understanding torque helps explain why a dip in the support hold feels
light. In this position, the lever arm is shorter, resulting in a smaller torque
despite the same force being applied. On the other hand, at 90° elbow
flexion, the lever arm is longer, leading to a larger torque for the same force.
This is why the support hold position feels relatively lighter, even with heavy
loads. By considering torque, you can better understand the factors influ-
encing the difficulty of exercises in different positions and optimize your
training accordingly.

Signature: The ball exerts a downward force due to its weight (red arrow). This force acts on the line of
action (dashed red line). The normal distance to the elbow joint, i.e. the connecting line in green between
the line of action and the elbow, represents the lever that the ball has on the elbow joint (load arm). To
prevent the ball from extending the arm, the biceps must apply a counterforce. However, this has a much
smaller lever (force arm) available for this purpose (blue line). This means that the biceps must apply a
greater force than the ball exerts because it possesses a smaller lever if it wants to stabilize the forearm.
In this book, there are two important types of torques that are essential for
a deeper understanding. The first type involves the torques exerted on your
joints by external loads. These torques are generated when you apply loads
such as your body weight, additional weights, barbells, or similar equip-
ment during exercises. The lever is automatically created when there is a
distance between the line of action of the force and the joint, which serves
as the rotational axis. Levers resulting from external loads are referred to
as load arms.
The second type of torque focuses on the internal torques acting on your
joints. Whenever a muscle contracts and causes a joint to rotate, a torque
is produced within the joint. The force applied by the muscle determines
the strength of the contraction, and the lever is defined by the distance
between the imaginary line of action of the muscle and the imaginary ro-
tational axis of the joint. Thus, the force exerted by the muscle and the
length of the associated lever determines the magnitude of the torque
generated in the joint, consequently affecting the ability to move external
loads. In this context, the levers created by muscles are known as force
arms.

“Passive” load transfer in the dip support hold and active load transfer in the lower reversal point of the dip.
To analyze the dip exercise further, let’s examine the load arms at different
positions. First, let’s focus on the support hold position. Since you’re ne-
glecting body weight for this example and considering only the additional
weight, draw a line to represent the line of action of the force exerted by
the additional weight (dashed line). The joints of interest are the shoulder
joint and the elbow joint.
In the support hold position, both the shoulder joint and the elbow joint are
in close proximity to the line of action of the force (red bars). This means
that the normal distance between the rotational axes of these joints and
the line of action is very small. When this distance is small, the value of “r”
in the torque formula (M = F x r) is very small as well. As a result, the torque
exerted on these joints is minimal. This is why it feels relatively easy for you
to hold the support hold position. This minimal torque is referred to as
passive load conduction, although in reality, the torque is never exactly
zero but rather very small.
Now, let’s analyze the lower reversal point of the dip. Draw the load arms
acting on the shoulder and the elbow, and you’ll notice that they are no
longer small. In fact, at the lower reversal point, the torque exerted on the
shoulder joint is maximum because the arm is positioned at a right angle
to the line of action of the force, resulting in the maximum load arm. This
explains why the lower reversal point is more challenging since it is where
the external load exerts the greatest torque on the shoulder joint.

It’s important to note that this method of visualizing approximate ratios of

acting forces using load arms works best when the movement primarily
occurs in one plane (sagittal or frontal). In cases where there are significant
changes in motion across different planes, a two-dimensional view in a
single plane may not be sufficient, and additional considerations of other
planes are necessary for a comprehensive analysis.
Load shifts between the planes during strong internal rotation and abduction of the elbows.
An example of this would be a strong abduction of the elbows due to the

internal rotation of the arm during a dip exercise. The position of the upper
arm plays a crucial role in determining the load on the shoulder joint. When
viewed sagittally (from the side), the load arm on the shoulder joint de-
creases as the effective length of the upper arm decreases. However, when
viewed frontally (from the front), the distance from the elbow to the line of
action increases, resulting in an increased torque on the adductor muscles
of the upper arm in the shoulder. This leads to a shift in the load distribution.

In this case, there is a deloading effect sagittally, while a stronger load is

observed frontally. This load shift indicates that the body is attempting to
compensate for a strength deficit in the deltoids and triceps, which are
in a biomechanically disadvantageous position. By increasing abduction,
the body aims to shift the load to the chest, which is an adductor of the
arm, to better handle the load. It’s important to note that this is a simpli-
fied biomechanical perspective, and caution should be exercised in draw-
ing absolute conclusions. A comprehensive understanding requires more
information and analysis.
Nevertheless, this simplified biomechanical view can be helpful in iden-

tifying strengths and weaknesses in complex multi-joint exercises such
as dips or pull-ups. It allows you to identify which structures are exposed
to larger torques and which structures experience reduced torques in
different positions of the exercise. By identifying these patterns, you can
work on strengthening your strengths and addressing your weaknesses,
ultimately improving your overall strength and performance.
Example of load shifting from shoulder to elbow. In the left picture, the shoulder moves away from the line of action and the elbow
does not. In the right example, the shoulder is moved closer to the line of action, and the elbow is moved away, thus shifting the load.

You have observed that during the negative phase of the dip, the torque
on the shoulder joint increases, reaching its peak when the upper arm is
parallel to the floor. By pushing your elbow backward during this phase,
you can shift the load distribution between the shoulder and elbow joints.
This can help alleviate some of the stress on the shoulder while placing
more load on the elbow and wrist. This knowledge is valuable for both you
and your coaches, as it allows for technique optimization and informed
training decisions.
One possible approach is to focus on paused reversal points during train-
ing, which can help reduce the load shift and allow for better shoulder
positioning. If you have longer upper arms, being conscious of pushing
the elbow back can create a more favorable shoulder-to-elbow load ratio
for you. Alternatively, adjusting your grip width to shorten the effective
length of your upper arm can also be beneficial, as it reduces the need to
move the elbow and allows for better utilization of the chest muscles.
The versatility of interpretation options in analyzing torque distribution pro-

vides you with valuable insights. Mastering this form of analysis allows for
significant optimization of training and exercise selection within a short
period of time. It’s important to note that the ability of a muscle to generate
and apply torque in a joint is influenced by various factors, including bone
position, muscle insertion, and muscle length relative to its resting length.
Understanding and analyzing both external torques exerted by external
loads and internal torques generated by your own muscles are key factors
in comprehending movement. If the internal torque generated by your mus-
cles is insufficient to counterbalance the external torque, you may struggle
to perform a specific movement or maintain a particular position. It’s worth
noting that there are three different lever arrangements in your body, each
with specific points where muscle force and external load act relative to
the axis of rotation. Being aware of these lever arrangements can further
enhance your understanding of movement mechanics.(15)

1.0.1.1 First-Class Lever
In this setup, the rotational axis is located between the point of application
of the external load and the muscle force. You can find this placement, for
example, when extending your elbow through your triceps. In this arrange-
ment, a mechanical disadvantage occurs when the external load has a
larger load arm (red) than the muscle has a force arm (green). As a result,
the muscle must generate significantly more force to move the external
load. (15)
First class lever using the triceps extension as an example. The external force (red) pulls the arm into
flexion. The muscle force (green) tries to extend the arm against the external force. In this arrangement, a
mechanical disadvantage is created. The force arm of the triceps is significantly smaller than the load arm
of the external load.
Second-Class Lever (load arm in red <

1.0.1.2 force arm in green)
In this arrangement, the force application

points of the muscle force and the external
load are on the same side of the rotational
axis. A second-class lever is additionally de-
fined by a mechanical advantage. The me-
chanical advantage arises from the fact that
in this setup the load arm is smaller than the
force arm. Thus, in this arrangement, the
muscle must apply less force than the exter-
nal load to overcome it because it has a me-
chanical advantage due to the larger force
arm. An example of this is plantar flexion in
the foot, which is lifting your heel when you
stand on your toes. (15)
Second class lever using plantar flexion in the foot as an example. The force
arm of the calf muscles is greater than the load arm of gravity acting on the
body. A mechanical advantage is created.

Third-Class Lever (load arm in red >

force arm in green) 1.0.1.3
In this arrangement, as with the second-class

lever, the force application points of the mus-
cle force and the external load are on the
same side of the rotational axis. A third-class
lever is additionally defined by a mechanical
disadvantage. The mechanical disadvantage
arises from the fact that in this arrangement
the force arm is smaller than the load arm. An
example of this is arm flexion at the elbow
through your biceps brachii. (15)
Third class lever using the biceps curl as an example. The external load (red)
wants to extend the arm. The muscle force of the biceps (green) works against
it. The biceps has a smaller force arm than the external load. A mechanical
disadvantage is created.
1.0.2
Mechanical Muscles are remarkable structures that have the ability to contract and
properties of the generate force, converting chemical energy into mechanical energy. Un-
derstanding the mechanical properties of muscles is crucial in compre-
muscular system hending the force they can exert in different positions.
To delve deeper into these characteristics, let’s focus on the muscle-ten-

don complex, which is a simplified model of a skeletal muscle that helps
explain its mechanical properties. This complex comprises three key ele-
ments: the muscle itself, its associated tendon, and the muscle-tendon
junction that connects the muscle to the bone. Additionally, the entire com-
plex is surrounded by connective tissue.
When a muscle is stretched, it generates what are known as passive mus-
cle forces. These forces arise from the elastic properties of the connective
tissue within the muscle. You can visualize this phenomenon as a spring-
like effect: when you pull the muscle apart, the connective tissue generates
a force that opposes the extension. Consequently, the more a muscle is
stretched, the greater the passive muscle forces generated by the stretch-
ing of the connective tissue.

Thus, the force a muscle can produce is influenced by its length. In addition to passive mus-
cle force, muscles can generate active muscle force through contraction. Similar to passive
force, the active muscle force also depends on the length of the muscle. This relationship is
described by the force-length relationship. At the resting length of a muscle, the active
muscle force is greatest.
If you’re interested in further understanding the underlying reasons for this relationship, you
can explore the theory of sliding filament, which elucidates the mechanism of muscle con-
traction. However, to avoid digressing too much, I won’t delve further into it at this point.
Force-length relationship of a skeletal muscle (passive force in red, active muscle force in blue, resulting force in black).
If a muscle undergoes lengthening or shortening from its resting length (represented by the
dashed line at 1.0), the active force it can generate decreases accordingly (15). To determine
the resulting total force (depicted by the black line), both the active force and passive force
(indicated by the red line) need to be combined. This relationship is commonly illustrated
using a force-length diagram, where the y-axis represents the muscle force as a percentage
and the x-axis represents the muscle length relative to the resting length (16).
However, it’s important to note that the resting length of a muscle is not always at the natural
joint position in the human body. For instance, the biceps muscle has a resting length at ap-
proximately 90° flexion in the elbow. Nonetheless, the key takeaway from this illustration is
that a strongly shortened muscle can exert less force compared to a muscle at its resting
position or a stretched muscle. This understanding becomes relevant when considering com-
pensation movements during exercises, as the body often tries to adjust the muscle length
through compensatory movements in order to regain increased force (15) (16).
Apart from fiber length, muscle force is also influenced by the contraction speed of the mus-
cle. As the speed of muscle contraction increases, the force it can generate decreases, and
conversely, at lower contraction velocities, the muscle can apply greater force. It’s important
to emphasize that this relationship is not linear (15).

Force-velocity relation according to A.V.Hill
This force-velocity relationship, as described by A.V. Hill (17), gives rise

to the three working modes of muscles. When the contraction speed ap-
proaches zero (V=0), the force generated by the muscle is known as iso-
metric force or isometric muscle work (Fiso). In this mode, the muscle
length remains constant during contraction, and the muscle force is equal
to the external force acting to stretch the muscle.
As the contraction speed decreases further, becoming negative (V<0), the

muscle’s capacity to generate force increases. This is referred to as ec-
centric muscle work, where the muscle is stretched under load, and the
external force exceeds the force the muscle can apply.
Conversely, when the contraction speed increases above zero (V>0), it is

referred to as concentric muscle work. The faster the muscle contracts,
such as when accelerating an external load, the lower the potential muscle
force. Concentric muscle work involves the shortening of the muscle under
load, with the muscle force exceeding the external force (15).
These principles are directly applicable in practice. For instance, when

performing only the negative phase of a pull-up, you can handle signifi-
cantly more weight compared to pulling yourself up from the bottom or
holding the weight isometrically. Similarly, in a muscle-up where the aim
is to pull up quickly, the amount of additional weight needed is considera-
bly less than in a standard pull-up. This highlights the clear manifestation
of the force-velocity relationship (15).

1.0.3
Explanation Should you come across one or the other term in the course of the book
of terms that raises question marks for you, there is a very high probability that you
will find it in this list. In the following, you will find short definitions or expla-
nations for the technical terms used in this book. The terms are sorted al-
phabetically for a better overview.
1.0.3.1 Anthropometrics Frequency 1.0.3.4
Your anthropometrics, or physical character- The training frequency tells you the frequen-
istics, can have a significant impact on your cy with which you load a particular muscle or
performance in weight training. Some of the muscle group. The training frequency usual-
factors that are affected by your anthropo- ly refers to the number of training sessions
metrics include height and weight, build, for a specific muscle or muscle group or ex-
body segment lengths, joint mobility, and ercise per week.
size. So depending on your anthropometrics,
you may have advantages or disadvantages Intensity (absolute) 1.0.3.5
for certain exercises, strength ranges, or oth-

er athletic qualities. The absolute training intensity tells you how
heavy the training weight you use is in relation
1.0.3.2 Assistance exercises to your maximum weight for this exercise.
This is done using a percentage of one rep
Assistance exercises are exercises that are max (1RM or ORM), which is the weight you
specifically designed to strengthen certain can move for a maximum of one repetition.
muscle groups, techniques, movements, or
joints that are important for the better execu- Intensity (relative) 1.0.3.6
tion of the main exercises. Assistance exer-

cises can be divided according to their pur- In contrast to absolute intensity, the relative
pose for the main exercise. Strength intensity does not indicate the weight moved.
assistance has the purpose of increasing the The relative intensity indicates how close you
maximum strength for the main exercise, hy- are to muscle failure, i.e. the point at which
pertrophy assistance aims to increase the you can no longer perform any technically
muscles involved in the main exercise, and acceptable repetitions. The relative intensity
health assistance provides for reducing the is therefore a subjective indication of how you
risk of injury during the main exercise. feel the load. In weight training, various
scales are used to better indicate and assess
1.0.3.3
Equilibrium relative intensity. The most relevant are the
RPE scale and the RIR scale.
Equilibrium is actually a term from physics
that describes the balance condition of a sys- Main Lift/Exercise 1.0.3.7
tem. In general, equilibrium means that there
is no change in the position or motion of a Main exercises are the exercises in your train-
system. In terms of the human body and ing plan that you train with the highest prior-
strength sports, equilibrium refers to the ity. Usually, the main exercises are basic ex-
condition in which a particular body part or ercises, competitive exercises, or in the
the entire body system is in a balanced, sta- context of calisthenics, skills that you want to
ble, and equilibrated state.

learn with the highest priority. These exercis- cise. RPEs allow you to subjectively evaluate
es form the foundation of your training plan. your effort and adjust it accordingly.
All other exercises will be based on the main
exercises and the related goals. RIR 1.0.3.11
1.0.3.8 Mind Muscle Connection RIR refers to the number of reps you could
still do after completing the intended number
The Mind Muscle Connection refers to the of reps for a particular exercise in a set. For
connection that exists between your nervous example, if you planned to do 8 reps for an
system and your muscles. It is about con- exercise, but you are able to do 10 reps be-
sciously focusing on the contraction of your fore reaching muscle failure, then you have
muscles to gain better control, and a better 2 reps in reserve (RIR = 2).
“feel” towards the muscle to achieve a more
effective and efficient exercise performance. RIR or RPE 1.0.3.12
With a good Mind Muscle Connection, it is

possible for you to feel a muscle more con- You can use both RIR and RPE to determine
sciously during an exercise and therefore to the intensity of an exercise. Both scales have
contract it more consciously. different strengths and weaknesses. RIR is a
more objective measure of intensity because
1.0.3.9 1RM / e1RM it relates to a specific number of repetitions.
However, it can be quite difficult to evaluate
The 1RM represents the weight you can move the exact number of repetitions you could still
for a maximum of one repetition of a given do. Especially for sets with many repetitions,
exercise. If the 1RM is preceded by an “e”, it it becomes almost impossible. RPE, on the
stands for the estimated 1RM. Fortunately, other hand, is a slightly more subjective
you don’t have to estimate the e1RM, but you measure of intensity, but that makes it more
can calculate it relatively accurately. There flexible because you are basing your RPE es-
are several formulas you can use. These for- timates on subjective ratings of effort. For
mulas calculate the estimated e1RM result- example, a heavy single may have an RIR=0,
ing from a training set of an exercise. The but an RPE of 9. So you wouldn’t be able to
higher the absolute intensity of the set you do another repetition but would be perfectly
use to calculate an e1RM, the more accurate capable of using even more weight for a rep-
the result. On our website, we have provided etition. So when to use RIR or RPE depends
such a calculator for you for free. a bit on your personal preferences and goals.
Some strength athletes prefer to use RIR to
1.0.3.10 RPE get an objective measure of intensity, while
others prefer to use RPE to allow for more
RPE stands for “Rate of Perceived Exertion” flexibility and adaptability. So it may be help-
and is a scale you can use to assess your sub- ful for you to use both concepts to gain a bet-
jective effort during physical activity, espe- ter understanding of the intensity of an exer-
cially weight training. The use of RPE in weight cise. Depending on your repetition range and
training refers to the use of the scale to de- goals, you can then use one scale or the oth-
termine the relative intensity of an exercise or er. For moderate repetition ranges of 5–12,
training set. The scale ranges from 0 to 10, experience has shown that RIR works very
with RPE0 being “no effort” and RPE10 being well.
“maximum effort.” You can use RPEs to rate For low and high ranges, RIR estimation be-
your effort during an exercise on a scale of 0 comes very difficult and inaccurate, as there
to 10, and thus decide whether you should are many other psychological factors in-
perform the exercise with more or less weight volved. For these ranges, I recommend using
or repetitions, depending on the relative in- RPE. Whenever I explain RPE or RIR to some-
tensity you originally planned for that exer- one, the next question I get is why you need

it or even plan to use it instead of just always proper joint positions/leverage ratios, or
training for muscle failure. With that being even inadequate control of movement pat-
said, especially for you as a strength athlete, terns.
it’s not recommended to always train to
RPE10 because it can lead to your body being Tempo 1.0.3.15
overstressed. This can lead to injuries or

non-functional overload. Continuously train- In weight training language, tempo refers to
ing to maximum effort, which is an RPE10 or the speed at which you perform an exercise.
RIR0, can also result in your body not having The tempo is stated in terms of the time it
enough time to recover and regenerate, takes to complete a single repetition. It is
which can lead to a loss of performance and usually divided into three to four phases.
limitation of progress. So your strength train- These are the concentric phase, the eccen-
ing should include a combination of high, as tric phase, and the upper and lower reversal
well as sub-maximal intensities to sufficient- point of an exercise. The phases are given in
ly challenge your body, but at the same time seconds. The following notation is often
give you enough time to recover and recuper- used: A/B/C/D or A:B:C:D, where the letters
ate to avoid injury and overuse. Therefore, I here are examples of seconds. An “X” usual-
recommend you use RPE values of 7 to 8 for ly stands for execution with maximum effort,
most of your exercises in the strength range i.e. the greatest possible acceleration that is
(< 6 reps) to ensure sufficient effort, but at the possible with this weight in this phase of the
same time give you enough room to recover. exercise.
However, it is important to note that every- “A” stands for the eccentric “negative’ phase,
one’s body can tolerate different loads and “B” for the lower reversal point, “C” for the
also everyone’s body reacts differently to concentric “positive” phase, and “D” for the
certain loads. Therefore, it is important here upper reversal point. So a 1/2/1/1 dip means
that you plan your loads in such a way that you go down for one second, at normal tem-
you get stronger in the long run without ex- po, pause there for 2s and go up at normal
hausting yourself. tempo and after a short reset at the upper
reversal point of 1s, initiate the next repeti-
1.0.3.13 Range of motion tion. Of course, it is not necessary to precise-
ly define each exercise in all four phases.
Range of motion (ROM) refers to the maxi-
mum distance a joint or set of joints can move Variations 1.0.3.16
within their physiological limits. The maxi-

mum ROM of an exercise usually requires the Variations of a main exercise refer to a varia-
joint to use its full range of motion in such a tion or modification of the main exercise to
way as to achieve the maximum stretch and focus more or differently on certain muscle
contraction of the target muscles involved. groups, ranges of motion, or joints. You can
achieve a variation through changes in grip/
1.0.3.14 Sticking point stance, equipment, or speed of execution.
Variations are used to improve muscle build-
The sticking point of an exercise refers to the ing or strength development by creating new
point in the movement where execution be- stimuli for your body and counteracting the
comes particularly difficult or stagnates. This conditioning to the main exercise that occurs
usually occurs when the muscles responsible through habituation. Additionally, variations
for execution are working at their maximum are helpful in preventing injury. Variations al-
strength capacity and are no longer able to low you to put less stress on certain muscle
fully move the weight. A sticking point can be groups or joints while continuing to challenge
due to a variety of factors, including lack of others, thus avoiding overloading certain
strength, pre-fatigue, poor technique, im- structures without unnecessary time off.

1.0.3.17 Valgus position
Valgus position (from Latin valgus “crooked”)

in the context of limbs, refers to a misalign-
ment where the part further away from the
body is pointing beyond normal from the mid-
line. (31)
1.0.3.18 Volume
Volume, also called training volume, is the

sum of your completed training. The volume
is usually given in working sets per exercise
per week. However, the volume is more pre-
cisely defined by the workload. This is the
product of sets x weight x repetitions. This is
important to understand because you can
increase your volume without increasing the
number of sets.
1.0.3.19 Working set
A working set is any set in your workout that

is high enough in intensity to stimulate
strength or muscle growth. So if you do sev-
eral light warm-up sets before you start your
work sets, you don’t count them toward your
training volume.

2.
2. Weighted Calisthenics www.kingofweighted.com 30
Athlete Timo Wunnenberg, Final Rep World Championships 2022, Photo: dedicatedsports
Weighted
Calisthenics
2.
Weighted
Calisthenics
Weighted Calisthenics exists as long as the basic calisthenics exercises
themselves do. It also seems natural to load an exercise when it becomes
too light to set the intended stimulus. In basic terms, that‘s exactly what
Weighted Calisthenics is, as paradoxical as the composition of those words
may sound at first. You use extra weight as a tool to progressively load a
calisthenics exercise. You can‘t scale your body weight to meet your goals,
so it‘s only logical to load the exercises externally. This component adds
to classic calisthenics training exactly what it has been missing: A mean-
ingful, long-term scaling possibility for the intensity of exercises without
changing movement patterns. Where before you had to position yourself
differently or change your angle to gravity, you can now simply add 2.5kg
to your weighted belt and improve. This new way of training ‚calisthenics‘
and especially making it comparable and measurable, led relatively quick-
ly to new competition formats, as athletes now have the chance to compete
on the additional weight moved during an exercise. The format that has
gained worldwide acceptance is the so-called 1RM (one rep max) weight-
ed calisthenics or street lifting. Athletes are divided into different weight
classes and have three attempts each to move as much additional weight
as possible during muscle ups, weighted dips, weighted chin/pull ups, and
the barbell back squat with one repetition. The winner is the person who
has moved the most weight in their weight class summed over all four lifts.
This sum is called the total. Only the heaviest repetition declared valid by
the competition judge is totaled. Sounds cool, and is also cool. Everyone
benefits from this systematization and professionalization of the sport
through competitions. New, optimized, more sustainable techniques of
exercises, new training systems, and improved, optimized equipment are
created. All athletes benefit from this knowledge, even those who are not
interested in competitions but still want to use elements from competitive
sports for their own training. For example, it can help an athlete learn a
front lever faster because the knowledge from competition sports around
pull ups and chin ups has allowed them to increase their performance in
this area very quickly and the carryover from that could improve progres-
sion in the front lever. So if you‘re reading this now and thinking, I don‘t
need competition, take the explanations and techniques of the basic ex-
ercises of competitive sports to heart anyway, because they can also have
a huge added value for your training if applied correctly.

!
In this book, in addition to the basic exercises of
weighted calisthenics, various calisthenics skills and
new training systems for the hybrid integration of these
two areas, i.e. skills and weighted, are presented.
Since there is already great literature on the barbell
squat from powerlifting and this book is not a pure
competition calisthenics book but is intended to cover a
broad spectrum of modern calisthenics sports and its
fundamentals, the squat was consciously omitted by me.
Please bear with me! Other books will surely follow,
which will take up the topics from this book and go into
even more detail. In our coaching service you will of
course also get the best advice on the squat!
2.0.1
Weighted belt All three of the following competitive exercises have one thing in common.
All three are loaded via a weighted belt, also known as a dip belt. The weight-
ed belt connects the athlete, therefore you, with the additional weight. This
connection needs to be set as stable and beneficial as possible. To avoid
repeating myself in the exercise chapters, let‘s first take a look at what is
important when buying a weighted belt and how to put it on and adjust it
correctly.
2.0.1.1 Load capacity Length 2.0.1.2
A weighted belt should be able to handle the The belt should be long enough so that when
load you plan to put on it. So when buying, wrapped around the hips, it can be closed
pay attention to the indication of the load ca- comfortably with one, or if necessary two,
pacity. Keep in mind that you should plan for carabiners. However, it should also not be too
a certain degree of safety. Belts often break long, so that it overlaps strongly in front of the
if you let off the dip or pull-up bar with the body. If it is too short or significantly too long,
weight uncontrolled and the additional weight the fabric will twist, impinge skin or otherwise
is therefore strongly accelerated. High peak interfere with training. As a guide, you can
forces act here, which is why your belt should measure the distance on which the belt
be generously designed. However, even with should sit later: This means the circumfer-
a stable belt, I advise you not to let yourself ence from the pubic bone, over your pelvic
off uncontrollably from training devices, safe- bones, around your lower back, and back to
ty first. the other pubic bone. If the length of the belt
is approximately the same as the measured
length, it will fit you well. A few centimeters
difference is not a problem at all. You can
move the belt a little on your hips and make
it tighter or looser by using different closure
techniques. However, too much deviation is
not recommended.

Optimal belt length (King Of Weighted belt L with 95cm length)
Optimum belt width

2.0.1.3 Width Chain/Rope 2.0.1.4
A belt should be wide enough so that the load The chain should be long enough to allow your
on your hips is well distributed without the desired weight positions. A length-adjustable
material cutting into your skin too much. If chain is advantageous. Three carabiners are
possible, avoid belts with a large back pad. optimal for individual adjustment and easy
The load should be distributed laterally on handling (1x close, 1x per end of the chain).
your hips and not concentrated on your low- Chains made of nylon are much more
er back. This can make it harder for you to comfortable and easier to handle than steel
stabilize your hips properly during pull ups chains. They make less noise in the gym
and dips because the belt pushes you into a and the whole belt is easier to store. If you
hollow back via the large back pad. In some train with very wide plates, you should plan
competitions, the width of the approved belt with a longer chain than if you train with thin
is standardized. This is because the belt is steel plates. A good orientation here is a
used to check the depth of the hips during a 1.10m–1.70m chain length.
dip. For this to work fairly for each athlete, all
belts must be the same width.
Adjustment possibilities of a daisy chain with three carabiners

2.0.1.5 Belt position
As already mentioned, the belt should sit on your hips. The belt rests on
the side of your pelvic bones and your back at the transition from your
lumbar spine to your butt. Close the belt in front of your body with a cara-
biner. Make sure the belt is centered in front of your body and sits the same
height on the left and right sides. The same applies to the additional weight
attached to it. This is the only way to ensure symmetrical weight allocation
later on throughout the exercise.
Centered vs. uncentered arrangement
!
You are still looking for a suitable belt? I developed
the King Of Weighted belt, especially for weighted
calisthenics athletes. It offers you all the important
adjustment options, is light, comfortable, and can be
loaded up to 300 kg. You can find more information
about this product at www.kingofweighted.shop.

THE NEW COMPETITION

STANDARD.
Forget the metal chain. Forget heavy, inflexible,

and inconvenient belts. It‘s time to introduce the
next generation. The King Of Weighted Belt.
The King Of Weighted Belt is designed for Order your belt at

weighted calisthenics athletes. It comes with www.kingofweighted.shop
three carabiners and a chain that is long Free worldwide shipping
enough to hang the weights between your
feet. The belt can hold more than 300kg while
being super light and flexible. It is available
in different lengths to guarantee the best fit
for all athletes.

2.1
2.1 Weighted Dips www.kingofweighted.com 37
Athlete Michael Schulz, MMC competition 2021, Photo: Patrik Gossen and Nick Reisinger.
Weighted
Dips
2.1
Weighted Dips
In this book, you will look at the dip as a competitive exercise in the Weight-
ed Calisthenics-1RM sport. To classify exercise executions as ‚useful‘ or
‚not so useful‘, the context and the goal you are pursuing with this execution
are crucial. So, in order for you to make classifications in this book, the
goal of moving maximum weight with one repetition is defined. So the form
that will be discussed below is optimized for just that function. This does
not mean that other executions of the dip are automatically worse or less
useful. It is the context that decides.
In order for athletes to compete in a standardized manner, there must be
a set of rules that establish minimum requirements for exercise execution.
Only with this, it is possible to compare the performance of different ath-
letes. In Weighted Calisthenics, a very young sport, a final definition with
international scope has not yet been reached. This book is based on the
current European standard. The competition rules that are important for
you are quoted from the current Final Rep rulebook of the DACH Champi-
onship 2023:
“Once the first signal (“Platform ready!“) is given, the athlete may step onto the platform. The
athlete fastens the weight belt to the hip. Now the athlete moves on the box and then takes
the start position with arms fully extended and hips almost fully extended. It is allowed to keep
the legs slightly bent or fully extended as long as the knee angle changes minimally during
the attempt. The start position is considered to be taken as soon as the athlete has fully ex-
tended the elbows (180° joint angle) and is in a support hold. It is not allowed to initiate the
attempt during the swing. The spotters can therefore help the athlete to stop the weight
during the support hold on request. The athlete waits for the start signal (“Go!“) and can
perform the attempt after the given signal. The arms must be bent so that the highest point
of the back shoulder is visibly lower than the highest point of the elbow. The highest point from
the bottom of the belt must be at least level with the highest point of the bar. Wearing light or
other colored tops is recommended for better visibility. If both the depth of the shoulder and
the hip are not clearly visible due to very dark clothing, in case of doubt the attempt will be
scored as “No Rep“. The athlete then stretches the arms until the start position has been
reached again with the arms fully extended. As soon as the athlete reverses the movement
and finds himself back in the start position, the athlete must wait for the signal “Box!“ to finish
the attempt. After the last signal is given, the athlete may climb back onto the box. The spot-
ters help to lift the weight discs back onto the box. The attempt is now finished. The judges
then decide if the attempt was valid and the athlete is allowed
to leave the platform.

1. Fail: The athlete does not complete the attempt with arms fully extended.
2. Bent Arms: The athlete begins the dip with bent arms. In certain cases of anatomically
limited mobility (e.g. not being able to extend the elbows through 180°), it is up to the
athlete to tell and show this to the judges before entering the platform for the first
attempt.
3. Depth Shoulder: The athlete does not reach the required depth with the back shoulder.
4. Depth Hip: The athlete does not reach the required depth with the hip. Furthermore,
the valid depth of the hip and shoulder must be reached before initiating the concen-
tric movement phase.
5. Kipping/Kicking: The athlete generates momentum with an excessive tilting motion

in the pelvis or with a kicking motion of the legs, which helps to finish the attempt.
A minimal change in knee and hip angle that does not give the athlete an advantage
is allowed.
6. Loss of Control: The athlete falls into an excessive hyperextension of the spine and
loses control of the weight. If the box is touched before the last signal (“Box!“),
the attempt is considered invalid.
7. Downward Movement: the direction of the movement reverses before it is completed.

A short pause during the attempt is allowed.
8. Signal: The athlete misses or disregards a signal from the judges.(1)“
Valid hip and shoulder height

Your task as a competitive athlete is to find a form that allows you to move
maximum additional weight in a safe way, in accordance with the rules. To
do this, you take the classic execution of the dip as a basis to optimize this
technique step by step concerning the competition requirements. The clas-
sic dip, as you see it printed in thousands, performed on YouTube and In-
stagram, is usually performed like this:
1. The chest is pushed out in the support hold, and the shoulders are pulled back
and down
2. The legs are bent and crossed.
3. The movement is initiated downward, with simultaneous flexion in the elbow and
extension in the shoulder joint.
4. During the downward movement, the shoulders are guided into a slight elevation to
allow for greater extension in the shoulder joint.
5. The dip is performed to about 90° flexion in the elbow joint.
6. After the lower reversal point, press back to the starting position.
Common execution of dips

Throughout this book, you will embark on a journey to optimize the dip
exercise specifically for your 1RM weighted calisthenics goals. Building
upon the foundation of the standard technique, your aim will be to fine-tune
the exercise, ensuring that you can lift the maximum amount of additional
weight while minimizing the risk involved. This entails refining the range of
motion to meet the precise requirements of the competition. In each step
of the process, you will delve into the reasons behind these modifications
and explore the advantages they bring to enhance your performance.
2.1.1
Expansion to One of the initial adjustments you‘ll make to tailor the dip for the require-
ments of the 1RM sport is the compression of the “proud chest“ or expand-
compression ed chest during the downward movement. To achieve this, you engage your
abdominal muscles and retract and depress your ribs. By reducing the an-
gulus infrasternalis, which is the angle between the left and right rib carti-
lages at the bottom of the sternum, you slightly lower your sternum in the
starting position of the dip (2). Simultaneously, your shoulders move forward
into protraction, and your core muscles become tense. This particular po-
sition is often referred to as the hollow body position in the dip.
To familiarize yourself with this posture, stand up and take a deep breath,
then exhale slowly for approximately 10 seconds. As you exhale and com-
press your ribcage, you will notice a lowering of your ribs and sternum, a
tightening sensation in your abdomen, and a slight backward rotation of
your pelvis (posterior pelvic tilt). Later on, you will assume this compressed
position in the starting position of the dip to establish a stable foundation
for initiating the negative phase.
Optimized start position of the dip (hollow body position).

2.1.2
Constant The second significant modification you make in comparison to the “clas-
depression and sic“ dip is the emphasis on anchoring the shoulder in a depressed position
throughout the entire range of motion, in addition to protraction. The aim
protraction here is not to completely eliminate shoulder elevation but rather to minimize
it as much as possible. By depressing the shoulder blades, you greatly
limit the potential extension of your arms. You can easily test this yourself
by actively pushing your shoulder down and then attempting to extend your
arm backward without allowing the shoulder to elevate again. You will notice
a significant reduction in the range of motion compared to extension with
unanchored shoulder blades.
To achieve a stable depression, you need to engage your chest and latis-
simus muscles, generating strong tension. This tension in the chest typi-
cally results in a slight protraction of the shoulder. Additionally, try to acti-
vate your serratus anterior muscles by gently spreading your shoulder
blades apart. This action promotes the compression strategy and creates
more tension in the chest and shoulder area, facilitating better control and
deceleration of heavy loads during the negative phase of the movement.
The incorporation of compression and constant shoulder depression

introduces you to important changes with several benefits:
Alignment of the chest muscles in the direction of movement

a. The lowered sternum alignment during the downward movement of the dip directs
the pectoral muscles in the direction of motion. This alignment enables better decel-
eration and control of the negative movement by engaging the muscle fibers of the
lower and middle chest. The protracted position further enhances this effect.
b. By sinking the sternum and maintaining shoulder depression throughout the negative
movement, you achieve the required shoulder depth (rear shoulder below elbow)
while significantly reducing shoulder extension. This means that you attain the neces-
sary shoulder height with less vertical movement of the weight and a reduced range
of motion in your shoulder.
c. The compression maintained during the negative movement ensures that your pelvis
remains in a posterior pelvic tilt. This prevents excessive arching of the lower back
during the negative phase. As a result, the hips move backward and downward,
facilitating a very vertical weight path. The greater the additional weight relative to
your body weight, the more vertical the path of the weight will be, optimizing your
movement efficiency.
Optimized dip with less extension in the shoulder at nearly the same dip depth and a very vertical weight path.

Horizontal movement of the legs/additional weight during the negative movement and the possible resulting pendulum movement.

By transitioning from ribcage expansion to ribcage compression during

the negative movement of the dip, you have effectively achieved a reduc-
tion in the active range of motion while maintaining sufficient dip depth.
This change has resulted in a decreased angle of shoulder extension, there-
by reducing the load on the active and passive structures of your shoulder
in the final position and, consequently, the risk of dip-related injuries. By
minimizing shoulder extension, you also reduce the stretching of the shoul-
der capsule, reducing the potential for injury to that structure. Additional-
ly, the constant shoulder depression and slight protraction contribute to
decreased activity in the upper trapezius and increased activity in the low-
er trapezius and serratus anterior. This increased activation promotes a
stable shoulder and scapula position, thereby reducing the risk of impinge-
ment injuries (3).
Furthermore, by maintaining a vertical path of motion for the additional
weight, you have eliminated the backward movement of the legs, allowing
for a relatively straight downward weight path. This modification minimizes
pendulum motion, enhancing your control over the movement. A vertical
weight path not only reduces the distance the weight travels but also min-
imizes the sagittal distance between the weight, your own center of mass,
and your shoulder joint. This reduction in distances translates to decreased
torque on your shoulder joint. Particularly at the lower reversal point, where
the distance is already maximized due to the position of the upper arm, it
is important to avoid any further increase through pendulum-like move-
ments.
The role of the chest has undergone a significant change with the new
technique. In a traditional dip, the emphasis is on stretching the chest by
pulling the shoulders back and expanding the ribcage, similar to the bench
press. This aims to maximize the growth stimulus for the chest muscles.
However, with the optimized technique, the goal is to avoid excessive
changes in the length of the chest muscles. Instead, the chest becomes
one of the primary stabilizers during the dip. In the negative movement,
along with the front shoulder, the chest’s role is to control the angle be-
tween the upper arm and the torso, allowing only the necessary range of
motion as dictated by the competition rules. As a result, the active range
of motion of the chest is reduced.
However, it’s important to note that due to the compression technique,
more chest muscle fibers are aligned in the direction of movement, leading
to increased activation and stimulation of the chest muscles. This optimized
technique also allows for greater weight to be moved during the exercise.
Unfortunately, there is currently no available data on the specific extent to
which the stimulus to the chest is reduced, increased, or remains the same
when comparing different variations of the dip. However, it’s worth men-
tioning that this discussion may be less relevant to you as a strength athlete,
as the primary objective of performing the exercise in a competitive setting
is to maximize performance rather than solely focusing on maximizing
chest growth. If your goal is chest hypertrophy, there is nothing wrong with
adapting the technique to incorporate more chest stretch and provide ad-
ditional growth stimulus as needed. For more information on variations of
the weighted dip, please refer to the “Variations for Weighted Dips” section.

Reduced stretch on the pectoral muscles due to a reduction in shoulder extension.

2.1.3
Compression to With your optimized dip technique, you have reached the bottom reversal
expansion point of the movement. In order to perform a valid repetition in competition,

you need to return from the bottom reversal point to the starting position.
To achieve this, you must reverse the movement of the negative phase. This
entails transitioning gradually from compression back to expansion. As you
press upward, you intentionally extend your thoracic spine by lifting your
sternum. Instead of maintaining compression, you consciously straighten
yourself during the ascent.
This results in the following advantages:
a. By expanding the rib cage, the chest muscles undergo a stretch, which optimizes
their force-length relationship. This increased stretch allows the chest muscles
to generate more force during the positive phase of the dip, leading to a more
effective execution.
b. The expansion of the rib cage, occurring after the lower reversal point, reduces the
normal distance between the line of force from the additional weight and the shoulder
joint. This reduction in distance decreases the torque exerted on the shoulder joint
by the added weight, resulting in reduced stress on the active and passive structures
of the joint. This transition from compression to expansion allows for the elevation
of the chest and shoulders, facilitating the opening of the elbow joint with minimal
vertical movement of the additional weight. As a result, the shoulder joint is capable
of moving more efficiently than the additional weight within the same time frame.
Expanding the ribcage after the lower reversal point.

So you can efficiently move to a more favorable position by straightening

your chest after the bottom reversal point. This action helps to reduce the
leverage of the external load and enhance the strength effect of your chest
muscles. In the context of weighted calisthenics, the terms “open” (expan-
sion) and “closed” (compression) chest are often used to describe this
concept. They essentially refer to the same idea.
To successfully complete a repetition, you need to extend your spine, bring
your hips forward, and fully extend your elbows. Once you have achieved
full extension at the elbows, you can return to the starting position. To
accomplish this, utilize the compression technique once again, bringing
yourself and your shoulders back into an optimal position.
2.1.4
Common weighted It is important to acknowledge that mistakes are common when performing
dip mistakes complex exercises like the weighted dip, both in training and in competition.
To help you identify and address these mistakes, here is a list of common
errors to watch out for. By recognizing and correcting these mistakes
through proper training, you can improve your technique in the short to
medium term:
2.1.4.1 No downward movement of the hip
Newcomers to the sport of 1RM calisthenics often struggle with the tech-
nique, often swinging between two extremes. One common error is over-
ly focusing on compression, causing the movement in the spine to com-
pensate excessively for the movement in the hips (vertically) and shoulders.
Consequently, the additional weight barely moves, and the hips remain
stationary. If you find yourself in this situation, ensure that during the neg-
ative movement, you maintain shoulder extension by bringing the elbows
backward and keeping your upper body more upright. The highest point
of your belt from the bottom should be at least level with the highest point
of the bar. (1)

“Jackknife“ dip with insufficient hip height due to too much crunching

2.1.4.2 Vertical movement initiation
Not initiating the movement with a slight low- sternum as you descend. Imagine actively
ering of the sternum inevitably results in in- preventing excessive stretching of your chest
creased scapular elevation, leading to a during the initial phase. Incorporating con-
greater range of motion in shoulder exten- trolled and slow negative movements into
sion. This inefficient technique poses a high- your training can enhance your perception of
er risk of injury when dealing with additional the correct technique. Additionally, if you find
weight that exceeds the conditioned range of that your current dip bar lacks sufficient fron-
motion. To address this issue, it is important tal space for compression and forward-down-
to actively anchor your shoulders in a de- ward movement initiation, it is advisable to
pressed position during the initiation of the seek an alternative option.
movement and focus on gently lowering your
Vertical motion initiation (right) compared with optimized motion initiation (left).

2.1.4.3 Leaning forward instead of compressing
Athletes often exhibit a preference for either expansion or compression

strategies, although this tendency is typically subconscious (2). Athletes
who lean towards an expansion strategy often encounter difficulties in
adopting and maintaining proper compression. Consequently, compen-
sation occurs during the negative movement. Rather than compressing,
these athletes lean excessively forward and hyperextend their spines,
guiding the hips backward instead of downward in an effort to limit the
range of motion imposed by the weight. This, however, increases the lev-
erage of the additional weight on the shoulders due to the greater normal
distance. Moreover, the range of motion for the positive movement be-
comes excessive as the shoulders are pushed far back and the hips are
brought forward. To rectify this, incorporating slow and controlled negative
movements, as well as positive movements, can aid in acquiring the correct
movement pattern and effectively engaging the abdominal muscles. Ad-
ditionally, athletes experiencing significant compression issues are ad-
vised to include various compression exercises, such as Knee/Leg Raises
or Hollow Body Holds, in their training regimen. (2)
Reduction of the weight path through a hollow back instead of compression.

Loss of depression/compression
2.1.4.4 around the lower reversal point
As the weight of the dip increases, maintain- shoulder experiences the greatest leverage
ing shoulder depression and compression (upper arm approximately parallel to the
around the lower reversal point becomes floor). Athletes with relatively weak pectoral
more challenging. When compression and/or muscles often exhibit this type of movement
depression are lost at the bottom reversal compensation. The maintenance of depres-
point, the angle between the upper arm and sion and compression relies heavily on the
torso opens up. This premature elevation of tension in your chest. If the chest fails to sus-
the ribcage occurs due to the forward move- tain this tension at the reversal point, expan-
ment of the additional weight. As a result, the sion and/or elevation may occur. To address
weight descends in proportion to the change this, incorporating paused dips at the lower
in spine length. A loss of depression has a reversal point can be beneficial. Additionally,
similar effect, with the weight moving down- for long-term improvement in chest strength,
ward as the shoulder rises. It is crucial to it is recommended to focus on chest-domi-
avoid unintended, additional range of motion nant assistance exercises.
at the heaviest point of the dip, where the
Loss of compression/depression around the lower reversal point.

2.1.4.5 Too early expansion
At the lower reversal point of the dip, applying prove with practice and conscious training
the expansion strategy prematurely, before of the technique’s timing. Specifically, you
extending your elbows slightly, can lead to might be transitioning from compression to
unfavorable outcomes. The angle between expansion too soon after the bottom rever-
your upper arm and torso opens too early, sal point. Additionally, a weak chest could
and although your sternum straightens, it play a significant role. Insufficient chest
doesn’t rise sufficiently. While this approach strength may cause your body to enter the
may increase chest strength potential, it also expansion phase prematurely, as it lacks the
increases leverage on the shoulder without necessary support for lengthening. Another
adequate upward movement. Consequently, possible factor is a deficit in triceps strength.
you are unable to fully benefit from the expan- If the triceps fail to sufficiently extend the
sion strategy, and may even create a me- elbow at the inversion point, the body may
chanical disadvantage. compensate by initiating chest expansion.
Several factors contribute to this issue. It
could be a matter of timing, which can im-
Too early expansion of the thorax without prior elbow extension.

2.1.4.6 Hyperextension of the lumbar spine
During the positive phase of the dip, if you excessive hyperextension. As the lumbar
observe the movement from the front, you will spine hyperextends, the center of gravity
notice that you are not only performing shoul- shifts further away from the shoulder in the
der flexion but also shoulder adduction as sagittal plane.
you ascend. The chest and latissimus mus- Therefore, you are increasing the load on your
cles primarily contribute to shoulder adduc- shoulder at a time when you may not want
tion and depression. When dealing with max- additional stress on the shoulder joint. To
imum loads or higher levels of chest fatigue, provide resistance for your latissimus, it is
the influence of the latissimus becomes more crucial to ensure that your hips remain stable.
prominent. This can result in a more pro- You can achieve this by re-engaging and
nounced hyperextension of the lumbar spine. maintaining tension in your abdominal mus-
The latissimus muscle is connected to the cles after straightening the sternum during
pelvis through the thoracolumbar fascia. the upward movement. This stabilizes the
When it contracts forcefully, it can extend or hips and allows the latissimus to provide sup-
hyperextend the spine and tilt the pelvis for- port without the disadvantage of excessive
ward. However, it is important to minimize lumbar spine hyperextension.
Hyperextension of the lumbar spine by the latissimus.

Reducing the effective upper arm length by a slight internal rotation (left) is beneficial. Excessive internal rotation (right) can
force a new ‚sticking point‘ due to the strong abducted position of the upper arm.
2.1.4.7 Strong shoulder internal rotation
Compensation movements tend to emerge when deal- However, a problem arises when excessive internal ro-
ing with heavy loads or significant fatigue. As you initi- tation and abduction are induced in the upper arm.
ate the positive movement after the lower reversal point, Therefore, the dosage of these movements becomes
the body employs internal rotation to abduct the arm, crucial. Failure to limit internal rotation results in shift-
effectively reducing the load arm on the shoulder joint, ing the sticking point to the frontal plane. The distance
particularly around the sticking point at approximately between the elbow and the line of force from the addi-
a 90° elbow angle. This transition shifts the movement tional weight reaches its maximum. Consequently, your
from the sagittal plane to the frontal plane, transform- triceps and front shoulder find themselves in an unfa-
ing shoulder flexion into adduction. vorable position, while your chest experiences maximal
In this position, the partial shift into adduction proves (or excessive) loading. Essentially, you replace one
to be a more efficient strategy, as both the triceps and sticking point with another, albeit with a significantly
shoulder can exert less torque on elbow flexion and higher risk of injury.
shoulder flexion when the posture becomes more up- The shoulder becomes more challenging to depress,
right. The chest assumes a crucial role from this point the subacromial space becomes more constricted, and
onward, ensuring the successful completion of the dip your overall body position becomes unstable, as you
through the adduction of the upper arm. Thus, we em- struggle to compensate for horizontal movements
phasize that internal rotation of the upper arm, accom- caused by the additional weight. Therefore, it is essen-
panied by a slight resultant abduction, is an effective tial to allow the appropriate amount of internal rotation
strategy to overcome the sticking point after the lower while maintaining a controlled approach that is suffi-
reversal point. ciently high to avoid extreme positions.

2.1.5
Individualization If you take a closer look at the top ten ranked Weighted Calisthenics athletes
in the world, you‘ll notice that each athlete employs a unique dip technique.
of the technique This is because they have different body characteristics such as anthro-
pometry, muscle development, centers of gravity, muscle attachments,
and orientations. Therefore, it wouldn‘t make sense for every athlete to use
the exact same technique given their individual circumstances.
Now, let‘s explore how you can personalize your dip technique based on
your specific needs. To understand how you can adapt your technique, let‘s
consider some key parameters that can be customized. The first factor to
consider is your grip width, which, similar to adjusting your stance in a squat,
can affect the load distribution and target different areas of your body.
So, how does grip width impact your dip? Let‘s examine two extreme sce-
narios: an extremely narrow grip and an extremely wide grip.
2.1.5.1 Narrow grip
When using a narrow grip, approximately sal point, resulting in a shorter upper arm
shoulder-width apart, the dip primarily oc- length when viewed from the side. On the
curs in the sagittal plane. This positioning other hand, a narrow grip keeps the elbows
aligns the elbows and shoulders, reducing closer to the body, resulting in a longer upper
the outward force exerted by the added arm length. With a close grip, the shoulder
weight. As a result, there is less stress on undergoes a larger range of motion, and the
shoulder adduction, which is the movement load arm on the shoulder in the sagittal plane
required to counteract this force. This nar- is maximized. This makes the dip movement
row grip decreases the stability demands on predominantly flexion-based. As a conse-
the shoulder, allowing for easier compensa- quence, the chest cannot effectively assist
tion for movements of the added weight in in extending the arms and facilitating dip
the sagittal plane. In the frontal plane, when straightening through upper arm adduction.
examining the two-dimensional force and The movement becomes more reliant on the
load arms, it becomes evident that a narrow shoulder and triceps, shifting the dominance
grip minimizes the load on the elbows due to away from the chest. For beginners, a rela-
the shorter distance between the arms and tively tight grip is more suitable as the sagit-
the body. However, the situation is different tal plane‘s dominant movement aids in shoul-
in the sagittal plane. Visualize the dip from der stabilization and reduces the risk of
above: with a wide grip, the elbows are posi- impingement injuries due to the lower ab-
tioned far from the body at the bottom rever- duction of the arm.

Dip with a narrow grip (shoulder width).

2.1.5.2 Wide grip
When using a very wide grip, the dynamics of Furthermore, the arm abduction necessi-
the dip change. The abducted position of the tates more shoulder internal rotation during
arm causes a significant shortening of the the downward phase of the dip. To achieve
upper arm in the sagittal plane, reducing both sufficient depth, you will need to allow for
the load arm on the shoulder and the range more shoulder elevation compared to a nar-
of motion for dipping. In the frontal plane, a rower grip. This increased range of motion in
larger force component pushes your arms the shoulder contributes to the wider grip
outward, resulting in a greater challenge in feeling more challenging to stabilize and
shoulder adduction. Additionally, the abduc- maintain control.
tion angle of the arms creates a force that
acts on the shoulder at that specific angle,
making it more difficult to maintain stable de-
pression and protraction in the shoulder
compared to a tight grip.
Dip with a very wide grip.

Upright posture and reduced shoulder path due to the wider grip (left) compared to the narrow grip (right).
With a wide grip, the load arm on the elbows becomes greater in the frontal plane. This places
increased demand on the arm adductors. However, as you become stronger, the reduced
range of motion that comes with a wider grip can work to your advantage, as stability is likely
to no longer be a limiting factor. The upper arm becomes shorter and the overall posture more
upright, resulting in a smaller shoulder path.
The wide grip offers the advantage of allowing your chest to provide better support for extend-
ing your arms and straightening your body. With your hands fixed, the chest can assist in elbow
extension through traction in adduction. The effectiveness of this assistance depends on the
chest’s ability to adduct and contribute to arm extension. This effect is less pronounced with
a tighter grip. Therefore, the wide grip is stronger but also carries more risk. To determine the
appropriate width, you can use a guideline of forearm length plus 3–5 fingers when your hand
is outstretched.

2.1.5.3 Elbow position
In the sagittal plane, you have the ability to elbow shortens the effective length of the
redistribute the load between your shoulder upper arm in the sagittal plane, reducing the
joint and elbow joint by adjusting the position lever on your shoulder. This allows you to
of your elbow. Moving the elbow backward compensate for the potential drawbacks of a
reduces the load on the shoulder joint while tighter grip. Additionally, it promotes slight
increasing the load on the elbow joint. This internal rotation of the shoulder and abduc-
adjustment also decreases the required tion of the upper arm, creating a better angle
compression and results in a slightly more for the chest to exert pulling force. Converse-
upright posture. ly, moving the elbows inward over the wrists
From a frontal plane perspective, you can increases the effective length of the upper
position your elbow inward or outward rela- arm sagittally. Although this position stretch-
tive to the wrist. Outward movement of the es the chest more, its fibers are not optimally
Displacement of the load on the elbow in the sagittal plane (right).

aligned with the direction of motion. In this

position, the chest and latissimus have limit-
ed ability to assist in elbow extension through
adduction. Therefore, this position does not
offer any significant advantages and should
be avoided.
In summary, from a frontal perspective, your
elbow should be positioned above or slightly
outside your wrists, while from a sagittal per-
spective, it should be above or slightly behind
your wrist.
Elbow position in relation to the wrist (frontal)

2.1.5.4 Degree of compression
As mentioned earlier, the trajectory of your ward. Simultaneously, greater compression

shoulder joint in the sagittal plane and the limits the depth of your hip movement. The
movement of your hip are important factors goal is to find a balance or “sweet spot”. You
to consider. It’s crucial to minimize both of should aim for a technique that minimizes the
these paths for optimal technique. By “mini- trajectory of your shoulder joint while achiev-
mal,” I mean the smallest range of motion that ing the necessary hip depth. In other words,
still adheres to the competition rules. This you want to maintain an upright position at
approach maximizes the efficiency of each the bottom reversal point while keeping the
repetition. One way to control these paths is movement of the added weight to a minimum.
by adjusting the level of compression during It’s important to note that more compression
the downward movement. Increasing com- does not necessarily equate to better tech-
pression, which involves tilting your sternum nique.
towards the floor, causes your shoulders to
move forward and your hips to move back-
Ascending upright posture with increasing vertical range of motion, but decreasing horizontal range of motion from left to right.

2.1.5.5 Weight path
The most direct path for the movement of the and control with increased weight, and there-
added weight is a vertical one. This implies fore, a vertical path is preferred. However, it’s
that the weight should ideally move in a ver- important to note that when using smaller
tical trajectory. However, this statement is added weights, a slight horizontal movement
only partially true. The added weight and your is natural and doesn’t necessarily need to be
body together form a single object that needs prevented.
to be moved. This object has multiple partial When it comes to individualizing the tech-
centers of gravity and a total body center of nique, you can refer to the following list as a
gravity. For an efficient dip, it is important for starting point. However, keep in mind that it
the overall body center of gravity to move as is just a guideline, and you should continue
vertically as possible. As the weight becomes to refine and optimize your technique based
heavier and its proportion to your body weight on your own needs. One of the key factors to
increases, the total body center of gravity will consider is the length of your arms, as it can
be closer to the added weight. This means greatly influence your technique. Whether
that the technique slightly changes as the your arms are long or short, you can choose
weight increases. When performing heavy a technique that capitalizes on your strengths
dips, it becomes more crucial to maintain a and compensates for any weaknesses you
vertical path for the weight. The swinging mo- may have.
tion of the weight becomes harder to regulate
Weight path at 79kg body weight with 107.5kg (left) and 50kg additional weight (right).

2.1.5.6 Short upper arm
If you have a shorter upper arm, opting for a You can also adjust your technique in favor of
tighter grip (approximately forearm length stronger movement patterns. If you are very
with fingers extended plus maximum 1-2 fin- strong in adduction or rather flexion of the
gers) can be beneficial. This allows you to shoulder, you can adjust the dip through grip
maintain a relatively upright posture and re- width and elbow position.
quires less compression. Since the short up-
per arm naturally limits the range of motion,
excessive compression is not required. Flexion dominant 2.1.5.8
Throughout the dip, you can aim to keep your

elbows relatively vertical above your hands. Choose a tight grip with the upper arms rath-
er close to the body.
2.1.5.7 Long upper arm
Adduction dominant 2.1.5.9
If you have longer upper arms, you should

choose a wider grip (forearm length with fin- Choose a wider grip and/or slightly abducted
gers extended plus 3-5 fingers), so that you upper arms.
can somewhat relativize the strong compres-
sion required due to the long upper arm. If you
want to choose a tighter grip for sensible rea-
sons, let your upper arm move backward dur-
ing the negative movement (wrist ulnar ab-
duction). A slight shoulder internal rotation
can also help you correct the disadvantages
of your long upper arm, especially with tight-
er grips.
2.1.6
Breathing Proper breathing during the dip is crucial to maximizing performance.

When performing heavy repetitions, it is important to use light compressive
breathing to support core stability. This involves inhaling into your stomach
at the start position, followed by closing the glottis, pressing your dia-
phragm down, and tightening your abdominal muscles. To enhance com-
pression, you can exhale prior to the breath used for compressive breath-
ing. This exhalation slightly lowers the ribs, tightens the abdominal muscles,
and improves the stability of your starting position. This technique, known
as double-bracing, involves exhaling to prepare your position and then
inhaling again for a compressive breath. It is essential to hold your breath
until the end of the repetition and then exhale. Exhaling prematurely may
result in a loss of tension in your core.
For easier repetitions, you can maintain a consistent breathing cycle for
several reps. When performing slow-tempo variations of the dip, you
can consider breathing in at the bottom of the reversal point to prevent
dizziness.

2.1.7
Viewing direction When it comes to body movements, a general guideline is to align your
line of sight with the direction of movement. In the case of dips, you can
slightly direct your gaze forward and downward during the negative mo-
vement, and slightly forward and upward during the positive movement
to enhance your performance. However, it‘s important to note that the
impact of this adjustment is limited.
2.1.8
Wrist position Your hands/wrists play a vital role as they are connecting you to the bar
during dips. They transfer the force between your body and the equipment.
It is important to optimize this connection for optimal performance. To
achieve this, it is recommended to maintain a relatively neutral wrist posi-
tion. The pressure should be directed through the ball of your palms to-
wards the ulnar side, as this promotes stability and reduces stress on the
wrist. While wrist wraps can enhance stability, they are not essential when
maintaining a neutral wrist position. They primarily provide a psychological
sense of security. Avoid placing your hands too far inward or outward on
the bar, as an unstable wrist can quickly lead to an unstable elbow and
shoulder position. Use your thumb as a guide for hand placement, ensuring
that it is centered on the bar. If your thumb is centered, it indicates that
your wrist is also properly aligned with the bar.
Wrist placement (left), optimal position (middle), poor position (right).

2.1.9
Set up and entry A strong dip must be prepared. This starts with the right equipment and the
correct construction of your exercise setup and ends with the correct en-
try into the start position. In the following, you will find reference values
and guidelines to help you find your personal, optimal setup.
2.1.9.1 Bar height, width, and grip Entry 2.1.9.2
Ensure that the height of your bar is sufficient To achieve maximum performance and opti-
so that when performing the dip with your mal stability in the dip, it is crucial to enter the
legs extended, you do not touch the floor in movement with minimal effort. This requires
the lowest position. This height is crucial for an entry point that allows you to begin with
optimal technique. In the event that your bar fully extended arms and depressed shoul-
is too low and you do not have access to a ders. It is important to avoid a low entry where
better option, you can bend your knees and you have to push yourself up to the starting
attempt to execute the discussed technique position with a partial repetition.
to the best of your ability with bent knees. The entry point should be positioned close to
Moreover, the bar should allow for a custom- your hands, minimizing any strong pendulum
ized grip width. A forearm length with fingers motion of the weight during the entry. Here‘s
extended, plus an additional width if desired, how you can achieve this: Begin by placing
is a suitable guideline. The diameter of the your hands on the bar with your elbows and
bar should neither be excessively thick, which shoulders in position. Next, bring the weight
would require excessive wrist bending, nor into the entry point, positioning it between
too thin, which would result in inadequate your hands. To control and slow down any
pressure distribution and discomfort. A diam- potential movements of the weight, place
eter of 50 mm is a recommended standard, one foot or leg on it. This position also allows
commonly used in competitions. Additional- you to build tension for the compression
ly, the surface of the bar should provide suf- phase. Once you are satisfied with your po-
ficient grip. If the bar has a smooth coating, sition and stability, lift your second leg off the
the use of chalk becomes essential. Some entry point and finalize your start position.
bars may be conical or tapered, offering dif- By following this approach, you can ensure a
ferent grip widths within a single assembly. smooth and controlled entry into the dip,
However, it‘s important to note that such maximizing your stability and setting yourself
grips tend to force you into a stronger inter- up for a successful performance.
nally rotated posture, potentially compromis-
ing the transfer of force from the palm of your
hand to the bar. Nevertheless, the differenc-
es in this regard are relatively small and neg-
ligible for the majority of athletes.

Recommended entry for weighted dips
2.1.9.3 Weight position
For beginners who are using minimal added bility during a few repetitions, as it requires
weight, placing the weight close to the hips more effort to initiate swinging. However,
tends to feel more natural as it has less im- once the weight starts swinging, it becomes
pact on the athlete‘s center of gravity. Addi- more challenging to stabilize. Nevertheless,
tionally, using a shorter chain or attachment for heavier loads, the lower position of the
helps minimize any swaying motion in the weight is generally superior to a higher posi-
weight, making it easier to stabilize. tion and should be taken into consideration.
On the other hand, advanced athletes bene- Ultimately, the choice of weight positioning
fit from positioning the weight between their depends on the athlete‘s level of experience
feet. This allows them to generate tension and the amount of added weight being used.
effectively against the weight and maintain a Beginners may find it more comfortable to
stable starting position. It eliminates the position the weight closer to their hips, while
need for a wide split with broad plates and advanced athletes can benefit from placing
enables a smoother dipping motion. The it between their feet for enhanced stability
longer pendulum created by positioning the and efficiency in their dip performance.
weight between the feet provides greater sta-

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2.1.10
Variations By now, you are familiar with the ideal technique for performing dips. You
weighted dips understand the common mistakes to avoid and how to tailor the dip to your
specific needs. In the next stage, you will receive a guide that helps
you choose the appropriate exercises and exercise categories to elevate
your dip training to the next level. You will explore different dip variations
and determine which ones are suitable for incorporation into your training
routine and why. In the subsequent step, you will extend this analysis to
a selection of assistance exercises. This comprehensive approach will en-
able you to correct any technical errors in your dips and, if necessary, make
adjustments to your training regimen to prevent these mistakes in the
long run.
2.1.10.1 Tempo Dips technique when reaching the challenging

lower reversal point of the dip. This exercise
The first category of variations in weighted is particularly valuable during the transition
dips is known as tempo dips. Tempo dips in- phase from an expansion strategy to a com-
volve intentionally altering the normal speed pression strategy. The slower tempo allows
of your movements. By manipulating the tem- for increased concentration and precision in
po of each phase of the exercise, you can executing the movement. It’s important to
target specific aspects of the movement to note that the slower tempo requires reducing
improve and strengthen them. In other words, the additional weight, preventing the temp-
tempo variations allow you to focus on par- tation to work at excessively high intensities.
ticular parts of the dip by controlling the pace. Additionally, this tempo variation can serve
Given the technical nature of weighted dips, as a means to artificially limit the amount of
incorporating tempo variations into your additional weight used.
training plan is highly beneficial. In the follow-
ing section, you will be introduced to a ‘best Paused lower reversal point 1/1–3/1/1 2.1.10.3
practice’ guide that outlines different tempo

variations, explains when and why they can Execution: The lower reversal point after the
be used and provides examples. Keep in negative phase is sustained isometrically for
mind that the presented tempos are not ex- one to three seconds.
haustive, and you are encouraged to experi- Application: This variation is utilized by in-
ment with other tempo combinations that corporating short pauses of about one sec-
may be suitable for your specific circum- ond to promote a clean and controlled exe-
stances. cution of the lower reversal point. By pausing
at the reversal point, the use of a bounce or
2.1.10.2 Slow negatives 2–3/0/1/1 stretch-shortening cycle is eliminated. This
encourages greater reliance on muscular
Execution: The negative movement of the control rather than passive structures. Longer
dip is performed at a slower pace, taking ap- pauses, typically around two seconds, are
proximately two to three seconds. The rever- often employed to enhance depression and
sal points and positive movement are execut- protraction at the reversal point or to inten-
ed at your normal speed. tionally limit the amount of weight used.
Application: This tempo variation is benefi- Holding the position isometrically allows for
cial when you encounter difficulties with initi- increased time spent in that specific position,
ating the dip correctly. It specifically address- leading to improved activation and familiarity
es issues related to shoulder depression, over time. This variation is also beneficial if
compression, and chest tension. By slowing you struggle with the timing of initiating the
down the negatives, you can ensure a solid positive movement, helping to prevent pre-

mature expansion without proper elbow ex- In all tempo variations, the upper reversal
tension. For competitive athletes experienc- point is consistently set at one second. This
ing difficulties with dip depth, this variation allows for a controlled reorganization after
aids in developing a better sense of the cor- the negative phase, giving you time to attain
rect depth. Moreover, as mentioned previ- a perfect starting position before commenc-
ously, it serves as a safeguard against exces- ing the next repetition. Particularly in high-in-
sive loading at the expense of proper tensity sets, this approach helps maintain a
technique. higher level of technique throughout the en-
tire set.
2.1.10.4 Explosive positive 1/0/X/1
Dips with modified resistance profile 2.1.10.5
Execution: The positive phase of the dip is

executed with maximal effort, aiming to ac- By manipulating the resistance profile of an
celerate the weight as much as possible. De- exercise, you have the ability to alter the
pending on the chosen weight, this may not amount of load you encounter at different
always result in an explosive movement but points and positions during the movement.
rather a slight increase in speed compared This allows you to control the perceived heav-
to your regular pace. The main focus should iness or lightness of the exercise at specific
be on generating maximum force per repeti- positions. In the case of dips, the load curve
tion. is influenced by the effective length of the
Application: This form of dips is employed upper arm, with the load increasing in the
to enhance your strength capacity without downward direction and decreasing in the
the necessity of working with maximal or sub- upward direction. However, it’s important to
maximal loads. By emphasizing strong accel- note that individual perception may not al-
eration, you aim for a transfer to maximum ways align with this resistance profile, as in-
strength, as it elicits high recruitment and ternal torques within your muscles also
activation of the relevant muscle fibers, sim- change depending on your position. In the
ilar to working with maximum loads. However, weighted dip, there are two common varia-
it is crucial to ensure that the increased tions where you intentionally modify the re-
movement speed does not compromise your sistance profile to serve a specific training
technique. purpose.

2.1.10.6 Dips against a resistance band
Execution: In this variation, you incorporate Application: If you encounter a sticking point
a resistance band along with the weight dur- during the lockout phase (extension of the
ing the dip. The resistance band provides ad- arms) of the dip, where you tend to decelerate
ditional tension that increases as it stretches, significantly, this variation can help you over-
allowing for a more consistent load through- come it in the future. The band assists in over-
out the movement and placing greater em- loading this specific position without fatigu-
phasis on the upper position of the dip. The ing you excessively from the preceding
band can be attached either to the floor and phases of the dip. Moreover, the band en-
your belt or around your neck, depending on courages better control of the negative move-
your preference. It may take some time to ad- ment, as it prevents rapid acceleration in the
just to the setup. It is recommended to use a downward phase.
relatively light band to make slight adjust-
ments to the load curve and maintain target-
ed training. Using a very strong band may
limit the use of additional weight and deviate
significantly from the actual competition ex-
ercise.
Dips against a resistance band

2.1.10.7 Dips with dead stop
Execution: In this variation, you position your added weight in a way that it makes contact
with the ground or a box at a specific point during the negative movement, resulting in a com-
plete deceleration or “dead stop.” The weight momentarily reaches zero load before you push
back up from that position.
Application: Typically, you choose the dead stop position at the depth required in official
competitions. This helps condition yourself to maintain the appropriate depth according to
the rules. The dead stop technique requires precise control during the negative phase to
prevent loss of tension when the weight touches the ground. By eliminating the stretch-short-
ening cycle, similar to a paused variation, this approach enhances your power output through
improved self-awareness and technique, particularly around your sticking point.
Dips with a dead stop in the lower reversal point.

Open chest dips
2.1.10.8 Open chest dips Partial repetitions 2.1.10.9
Execution: In this dip variation, the empha- Execution: Partial repetitions involve train-
sis is on minimizing or eliminating compres- ing a reduced range of motion in the dip ex-
sion, allowing for an increased range of mo- ercise. This can include focusing on the upper
tion in shoulder extension. It is important to portion, or lower portion, or performing a dip
maintain shoulder depression and only per- shrug, which involves dynamic execution of
mit the necessary elevation based on your shoulder depression in the support position.
planned range of motion. Application: Partial reps can be utilized to
Application: This variation can be utilized to overload and target specific subsections of
enhance stability and mobility in the end the range of motion. By working with heavier
range of shoulder extension. By training this weights within the smaller range, you can
area with reduced weight in a controlled man- achieve greater muscle stimulation than dur-
ner, both your active and passive structures ing full-range repetitions. Additionally, incor-
will become more resilient and stronger. This porating partial reps into your training routine
improvement can positively impact your can help improve technique and proficiency
competition technique, reducing the risk of in the targeted areas through frequent prac-
injury and enhancing your ability to withstand tice.
technique errors. If you notice a specific mus-
cle group, such as the chest, is more domi-
nant in maintaining an upright position, this
variation can be employed as a targeted hy-
pertrophy assistance exercise. However, it is
advisable to use light to moderate loads and
higher repetition ranges when training this
variation.

2.1.10.10 Ring dips
Execution: In this variation, you incorporate gymnastic rings instead of

traditional bars for performing dips. The unstable support provided by the
rings constantly challenges your balance and requires continuous adjust-
ments to maintain proper positioning. As your body weight pulls you down
and the rings can move laterally, you must engage your chest muscles to
generate inward force and stabilize the rings. Consequently, ring dips ef-
fectively target and stimulate the chest muscles. Additionally, at the end
of each repetition, you have the option to perform a ring turnout by exter-
nally rotating the shoulder joint and supinating the forearm.
Application: Ring dips are an excellent choice for enhancing the stability
of your dip exercise. The inherent demand for stability makes them suitable
as a variation for lighter dip sessions while maintaining a higher frequency
of dip training. Moreover, due to the emphasis on chest engagement, ring
dips can also serve as an effective hypertrophy assistance exercise for
developing the chest muscles.
Ring dips

2.1.11
Assistance exercises If an athlete is already capable of performing weighted dips across multi-
for weighted dips ple sets, there is typically no need for additional strength assistance exer-
cises in their programming. The intensity of the dips can be adjusted inde-
pendently by incorporating added weight, eliminating the necessity for
further assistance exercises to address the strength component of the
training plan for weighted dips as the primary exercise.
2.1.11.1 Hypertrophy assistance
Hypertrophy assistance exercises that target comprehensive, there are other valid reasons
the muscles involved in dips can be incorpo- to incorporate these exercises as well. A
rated into the training plan alongside the strong and well-defined chest is crucial for
main exercise and programmed variations. achieving a powerful dip. However, due to the
Depending on the volume already allocated limited range of motion involved, the dip
to the main exercise and variations, the inclu- alone may not provide sufficient stimulus for
sion of hypertrophy assistance sets may not many athletes in the long term. Therefore, it
be necessary or only require minimal sets. is beneficial for most athletes to include ad-
The selection of appropriate hypertrophy as- ditional chest-focused assistance exercises.
sistance exercises allows you to target spe- To maintain movement specificity, it is recom-
cific structures that may not be adequately mended to prioritize multi-joint exercises.
stimulated by the main exercise, the weight- Since the chest works in conjunction with the
ed dip, utilizing the concept of the “limiting shoulders and triceps during the dip, exercis-
factor.“ By conducting movement analysis, es that mimic similar movement patterns
closely observing exercise execution, or have greater carryover to the main exercise
seeking guidance from an experienced train- compared to less related exercises. With
er, you can identify these limiting factors. The these considerations in mind, the following
following list introduces useful hypertrophy exercises are particularly suitable for inte-
assistance exercises and provides explana- grating more chest-dominant assistance ex-
tions for their effective integration based on ercises into your training plan.
individual circumstances. While this list is

Bench press with a barbell
2.1.11.2 Bench press
Bench press exercises using barbells, as well as variations with dumbbells

or machines, should be prioritized as the primary choice for chest-domi-
nant assistance exercises. Unlike the technique used in competitive dips,
which emphasizes chest compression, the bench press focuses on creat-
ing a strong bridge and maintaining a maximally expanded ribcage. This
introduces a crucial element to your training regimen. The bench press
effectively targets and loads the chest in its expanded position. To specif-
ically target the chest, it is recommended to work with intensities below
80% of your bench press one-repetition maximum (Fmax). At higher inten-
sities, the activity of the chest does not increase proportionally, as the
shoulder and triceps begin to bear a greater portion of the load (4).
If you incorporate higher-intensity bench presses into your routine, it is

important to consider the additional stress placed on your shoulders and
triceps. Proper workout planning should take into account this cumulative
load from both bench presses and dips to prevent potential overloading.
Furthermore, if you are unable to perform weighted dips temporarily due
to injury or other reasons, high-intensity bench presses can serve as a
suitable substitute, as they activate similar muscle groups to weighted dips.

You may be wondering why push-ups or weighted push-ups are not prior-
itized at the top of the list in a “calisthenics” book. While there is nothing
inherently wrong with weighted push-ups, the primary drawback lies in the
challenge of progressive loading. Unlike the bench press, which offers
simplicity in loading and scalability, push-ups present complexities when
it comes to loading through the use of weight vests, bands, or weighted
belts. Loading push-ups significantly increases the demand for stability,
consequently raising the risk of potential injuries.
Weighted push ups

!
“Isolation exercises” are in quotation marks, since
there is, in fact, no such thing as a pure isolation exer-
cise for a single muscle. Human movements, even if
they only take place in one joint, always require a more
complex interaction of a broad range of muscles.
2.1.11.3 Chest “isolation exercises”
If you have a less developed chest, incorpo- close grip chest presses with a slow tempo
rating additional isolation volume for the and moderate loads can be effective. This
chest can be beneficial. In this case, it is im- exercise allows for a greater range of motion
portant to focus on exercises that specifical- and the moderate intensities reduce the
ly target the chest while minimizing fatigue in dominance of the triceps and shoulders. Ad-
other muscle groups. The purpose of this ditionally, the slow tempo enables a strong
extra volume is solely to stimulate chest mind-muscle connection, ensuring that the
growth, which will ultimately contribute to in- chest is primarily fatigued. Chest flies on but-
creased strength potential due to a larger terfly machines or cable towers are also via-
muscle cross-section. It is important to note ble options as long as they provide constant
that chest isolation exercises may not have tension throughout the range of motion.
significant short-term carryover to your
weighted dip. However, exercises such as
Example setup chest press

2.1.11.4 Overhead press
Another often overlooked category of assis- Many athletes struggle with stability and pro-
tance exercises for the weighted dip is over- traction during the dip due to inadequate
head press exercises. There are several rea- activation or strength deficits in the serratus
sons why overhead presses can be highly anterior muscle. This can manifest as “scap-
valuable for improving weighted dips. Firstly, ular winging,” where the shoulder blades
both exercises involve shoulder flexion, mak- protrude medially from the body. While
ing them highly specific and having a strong weighted dips primarily train the serratus an-
carryover to each other. The overhead press terior isometrically during shoulder protrac-
completes the full range of motion of shoul- tion, it is also important to train this muscle
der flexion, complementing the movement through its full range of motion to address
pattern of the weighted dip. any potential deficits. This is where the over-
From a holistic training perspective, the overhead press becomes beneficial. The over-
head press serves as a compensatory move- head press requires upward rotation of the
ment for the adduction-dominant nature of shoulder blades under load, activating and
the weighted dip. The overhead press incor- training the serratus anterior muscle.
porates abduction movements in the shoul- The choice of overhead press variation de-
der joint, which helps maintain overall shoul- pends on your training plan, available equip-
der mobility, stability, and long-term shoulder ment, and personal preferences. It is impor-
health. tant to select a variation that can be easily
scaled and sustained in the long term while
ensuring that the target muscles are the lim-
iting factor in the exercise.
Example set up overhead press with barbell

2.1.11.5 Arm “isolation exercises”
The dip primarily targets the arms, specifical- promoting joint stability. Additionally, it en-
ly the triceps (as an extensor) and the biceps sures balanced development of the different
brachii (as a shoulder flexor). However, this heads of the biceps and triceps, as different
doesn’t mean that additional arm training positions of the upper arm emphasize differ-
should be neglected. The arms play crucial ent muscle heads.
roles as stabilizers in the shoulder joint (bi- As an experienced athlete, you can handle
ceps brachii) and the shoulder blade (triceps higher volumes of arm training, potentially up
brachii). Having strong and well-developed to 32 sets per week (5). However, it’s essen-
arms is important for elbow resilience, shoul- tial to note that this volume already includes
der and shoulder blade stability, and wrist the arm work accumulated through exercises
stability. like dips, chin-ups, or other movements in
When training your arms, it’s important to your training plan. It’s advisable to start with
incorporate exercises that target both the a conservative volume and gradually increase
biceps and triceps in different shoulder posi- it over time, as you gain a better understand-
tions. This helps enhance the resilience of the ing of how other exercises impact your arm
structures in your shoulder and elbow against training.
forces from various directions, ultimately
Supinated cable curls

Triceps extensions
2.1.11.6 Health assistance
Determining the specific health assistance exercises that are important for
you and when they should be incorporated into your training plan is best
discussed with an experienced trainer. They can provide personalized guid-
ance based on your individual needs and circumstances. In the following
sections, I will introduce you to some exercise categories that have proven
to be effective preventive measures in practice. It’s important to note that
if you perform your main exercises with proper technique, careful execu-
tion, and appropriate progression, you’ll require less time and effort for
health assistance exercises. These exercises serve as a preventive meas-
ure, assuming that you are a healthy athlete without any existing injuries
or pain. However, if you are dealing with injuries or experiencing pain, it’s
crucial to consult with an expert and develop an individualized approach
to address your specific situation. They can provide guidance on how to
adapt your training and incorporate appropriate measures to support your
recovery and overall well-being.

Shoulder internal/external
2.1.11.7 rotation exercises
Many athletes today experience deficits in require a more long-term and slightly more
shoulder rotation, often due to repetitive and complex approach. To preventively address
limited movement patterns in everyday activ- these deficits, it is crucial to prioritize main-
ities such as desk work or specific sports. taining both mobility and stability in your
These rotational deficits can lead to imbal- shoulders, including internal and external
ances during the dip exercise, potentially rotation, through your training routine. As
resulting in overloading certain structures mentioned earlier, the primary way to
and increasing the risk of injury. It’s important achieve this is by training your main exercis-
to distinguish whether these deficits are re- es with a reasonable range of motion and
lated to mobility or stability. ensuring adequate shoulder stabilization
For mobility deficits, a combination of stretch- during their execution. However, if you still
ing and end-range training can be effective observe deficits in shoulder rotation, you can
in addressing them in the short term. This consider incorporating specific exercises
helps to restore and maintain full shoulder from the following list to target and improve
mobility. On the other hand, stability deficits the areas of concern.
Cross body stretch

Internal rotation
Cross Body Stretch - with this stretch you open up the back part of your
shoulder, which is mainly responsible for external rotation. If you are short-
ened there, your freedom of movement in the internal rotation can be lim-
ited.
Internal Rotation Stretch - with these stretches you will stretch up the
external rotators in the shoulder joint as well as the passive structures
(ligaments, tendons, shoulder capsule) around the shoulder joint, gaining
more range of motion into internal rotation. In this context, a PNF technique
is often recommended. To what extent this type of stretching is truly su-
perior remains to be determined (6).
Shoulder internal rotation stretch
Internal rotation walk-out

Internal Rotation Walk Out - In order, for you to be able to stabilize the
internal rotation, you can train it with exercises like the internal rotation
walkout. To do this, as shown in the pictures, have a resistance band or
cable machine pull your arm into the external rotation while you isometri-
cally hold against it. This exercise also works well as a warm-up for the
shoulder and chest.
External Rotation:
Supinated Lat Stretch - In many cases, external rotation, especially dur-
ing overhead movements, is limited by a shortened latissimus. The latissi-
mus is an internal rotator due to its attachment at the front of the upper
arm. If you stretch the latissimus, you can get more range of motion in
external rotation.
Supinated lat stretch

Shoulder external rotation stretch
External Rotation Stretch - with this stretch you will stretch up the internal rotators in the
shoulder joint as well as the passive structures (ligaments, tendons, shoulder capsule) around
the shoulder joint, gaining more range of motion into external rotation. Again, a PNF technique
is often recommended in the literature.
Wall slides

Wall Slides - Wall Slides are designed to help you stabilize your external rotation through the
full range of motion of shoulder abduction. To do this, sit against a wall with a neutral spine.
Then bring your palms and elbows to the wall next to your body. Here you can build up some
pressure and actively press into the wall. Then slowly ‘slide’ upwards. Be careful not to lose
contact with the wall and really move your arm in the shoulder and not lift your shoulder itself.
Prone Snow Angels - This exercise is very

good as a warm-up for your entire shoulder
girdle. The shoulder is moved and stabilized
equally through internal and external rotation.
In addition, this exercise will help you activate
and warm up your trapezius across all three
of its fiber orientations. To do this, lie on your
stomach on the floor. Raise your chest and
head slightly. Extend your arms forward.
Then, similar to a snow angel movement,
bring your arms back while rotating them in-
ward so that the back of your hands rests on
your back in the final position.
Prone snow angel

2.1.11.8 Shoulder abduction exercises
In addition to the previously discussed over- incorporating lateral raises and similar exer-
head exercises, which involve shoulder ab- cises into your routine, you can enhance the
duction, it’s beneficial to focus on isolated overall strength and stability of your shoul-
abduction movements such as the classic ders, mitigating the risk of potential injuries
lateral raise. Performing technically sound and promoting healthy shoulder function.
and well-executed variations of lateral raises Examples of these are:
can promote shoulder health in several ways.
Firstly, lateral raises help improve the inter- Lateral cable raises - To perform this vari-
action between the supraspinatus and del- ation, it’s recommended to use a wrist sling.
toid muscles, which are involved in shoulder Begin by gripping the cable tower and posi-
abduction. This improved interaction en- tioning yourself in a sideways stance. This
hances the overall function and stability of the positioning allows for a greater range of mo-
shoulder joint. tion and shifts the load to the stretched posi-
Secondly, lateral raises contribute to the tion of the muscle. Start the movement by
proper coordination and interaction of mus- lifting your arm sideways, avoiding upward
cles such as the serratus anterior, different movement away from the body. The orienta-
parts of the trapezius, and the rotator cuff tion of the arm should align with the lateral
during abduction. When these muscles work fibers of the deltoid, which don’t run perfect-
together effectively, they facilitate the cen- ly sideways but slightly forward.
tering and compression of the upper arm in Throughout the upward movement, focus on
the shoulder joint, optimizing the subacromi- keeping your shoulder as stable as possible
al space. This, in turn, reduces the risk of while moving only your arm. It’s important to
shoulder impingement and promotes shoul- avoid tensing your neck and instead keep it
der health within your training plan (7). By relaxed while guiding the movement with your
Lateral raises on the cable

shoulder. The movement concludes when to the sides of your body and continue until
your upper arm is approximately parallel to they come together above your head. During
the floor, ensuring that the elbow reaches the this motion, allow your shoulder blades to
highest point of the movement. By following rotate upwards. It’s important to note that
these guidelines, you can effectively target you should avoid excessive elevation of the
the lateral fibers of the deltoid while maintain- shoulder. Instead, focus on keeping your
ing proper form and maximizing the benefits shoulder pulled towards your ears to a mini-
of this exercise variation. mal degree. This ensures that the movement
is controlled and avoids unnecessary strain
Lu-Raises - The Lu-Raises, named after Chi- on the shoulder joint. When performing
nese weightlifter Lu Xiaojun, provide a differ- Lu-Raises, it is recommended to use lighter
ent approach to training shoulder abduction weights and prioritize proper form and tech-
throughout its full range of motion. To per- nique. This exercise targets shoulder abduc-
form this exercise, you will need two dumb- tion effectively and allows you to work through
bells or weight plates. Start by holding the the entire range of motion while maintaining
weights in your hands and let your elbows control and stability.
guide the movement. Begin lifting your arms
Lu raises

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2.2
2.2 Weighted Pull / Chin Ups www.kingofweighted.com 91
Weighted
pull/chin ups
2.2
Weighted pull/
chin ups
As with the weighted dip, the pull/chin up will be based on the competition
exercise. This chapter aims to find a technique that allows you to perform
a repetition with the maximum amount of additional weight, in accordance
with the rules, and with the lowest possible risk of injury. For other objec-
tives, deviations from the discussed technique may make sense and are
not excluded by this.
For this purpose, we will use the rulebook for Final Rep from 2023 as an
example:
As soon as the first signal (“Platform ready!“) is given, the athlete may enter the platform.
The athlete attaches the weight belt to the hip. Now the athlete moves to the start position on
the box, grips the bar in the chosen grip, and moves to the hanging position. It is allowed to
use a “semi-false grip“. The start position is considered to be taken as soon as the athlete has
fully extended the elbows (180° joint angle) and is in the hanging position. It is not allowed to
initiate the pulling phase during the swing. The spotters can therefore help the athlete to stop
swinging in the hanging position on request. The athlete waits for the start signal (“Go!“) and
can perform the attempt after the given signal. As soon as the athlete finishes the attempt
with the chin visible (vertical) above the bar, the movement may be reversed. As soon as the
athlete reverses the movement and finds himself back in the start position, he must wait for
the signal “Box!“ to finish the attempt. After the last signal is given, the athlete may swing
back onto the box. The attempt is now finished. Afterward, the judges decide if the attempt
was valid and the athlete is allowed to leave the platform.
Reasons for an invalid pull:

The following list includes violations that result in a “No Rep”.
1. Fail: The athlete does not finish the attempt with the chin visible above the bar.
2. Bent Arms: The athlete starts the pull with bent arms. In certain cases of anatomically
limited mobility (e.g. not being able to extend the elbows through 180°), it is up to the
athlete to tell and show this to the judges before entering the platform for the first
attempt.
3. Kipping/Kicking: The athlete generates momentum with an excessive tilting motion

in the pelvis or with a kicking motion of the legs, which facilitates overcoming the bar.
A minimal change in knee and hip angle that does not give the athlete an advantage is
allowed.
4. Downward Movement I: The direction of the movement reverses before it is completed.

A short pause during the attempt is allowed.

5. Downward Movement II (stretch-shortening): The athlete may start in an “active

hang” (depression in the shoulder girdle). If the athlete changes to a “passive hang”
(elevation in the shoulder girdle) after the start signal “Go!” has been given, the so-
called “stretch-shortening” is used, which gives the athlete an advantage and simpli-
fies the attempt.
6. Signal: The athlete misses or disregards a signal from the judges. (1)“
Competition valid chin up
The description of the necessary pulling height, the approval of the grip
type, and other minor details for initiating the movement may vary de-
pending on the competition. Therefore, it is important for you to have a
detailed understanding of the rules specific to your intended competition.
This will allow you to adapt your training and, if necessary, modify the form
described in this book to ensure optimal preparation for the competition.

2.2.1
Chin up or pull up Before delving into the technique, let‘s first discuss the differences and
similarities between chin ups and pull ups. Understanding these distinc-
tions can help you determine which exercise provides greater benefits or
improved performance in your training.
chin ups are performed with an underhand grip, where the palms face
towards you. This grip position is known as supination, which involves the
forearm being in a rotated position. On the other hand, pull ups are execut-
ed with an overhand grip, where the palms face away from you. This grip
position is called pronation, which involves the forearm being in a different
rotated position compared to supination.
The main contrast between these two exercises lies in the wrist rotation. It
is commonly observed that chin ups place more emphasis on the biceps
brachii muscle due to the supinated grip. This observation is supported by
findings from electromyography (EMG) studies, which show slightly higher
activation of the biceps brachii during chin ups. However, it‘s important
to note that these differences are not significant, as both chin ups (with
supinated and semi-pronated grip) and pull ups (with pronated grip) result
in high levels of activation in all the muscles responsible for arm flexion.
In summary, while chin ups may have a slight advantage in engaging the
biceps brachii due to the supinated grip, both chin ups and pull ups ef-
fectively activate the muscles involved in arm flexion. So for now, you can
exclude that the main difference is only in the biceps. The reason why a
supinated grip does not provide significantly more biceps activation in the
chin up is probably that the biceps brachii also performs a flexion (lifting
the arm forward) in addition to its arm flexing function in the shoulder joint.
However, since extension (bringing the arm backward) is performed during
the chin up, the biceps brachii is working as an antagonist (counterpart of
a movement) at that moment (8) (9) (10) (11).
Rigidly focusing on a single arm flexor within the context of a highly com-
plex multi-joint exercise is therefore not conducive to providing you with
answers regarding which lift is advantageous for you. The more significant
differences between the two lifts result from the different grip widths and
the resulting elbow position during execution. These factors determine the
plane of the movement and how your back muscles will be loaded.
The supination of the forearm often limits the chin up to a rather narrow,
shoulder-width grip. On the other hand, the pronation of the pull up allows
for a much wider grip. However, you can also use a narrow pronated grip
and, depending on your mobility, a wide supinated grip. The grip width
determines two important factors for your performance. Firstly, it deter-
mines the plane of the pull. A broader grip leads to the movement primarily
occurring in the frontal plane, where you perform arm adduction (elbows
are guided to the side of the body). Conversely, a narrower grip results in
the movement taking place in the sagittal plane, emphasizing shoulder
extension (elbows are guided towards the body from the front).

A wider grip, as often used in pull ups, tends to result in adduction in the shoulder joint, and a narrower grip, as often used in chin ups, tends to result in an
extension in the shoulder joint.

The broader your grip, the smaller the distance to the bar. The shot is slightly rotated, so the difference seems smaller than it would be with a perfect lateral shot,
which is unfortunately not possible due to the pillar.
As you widen your grip, two things happen: your upper arm appears shorter
when viewed from the side, and the distance between you and the bar de-
creases. This results in a reduced range of motion required by your shoulder.
Additionally, the shorter upper arm length decreases the torque exerted
on your shoulder by your body weight and any additional weight. In a chin
up, your grip width positions you closer to the bar compared to a pull-up
because your wrists are positioned behind the bar in a chin-up and in front
of the bar in a pull up. Therefore, if your mobility allows for a wide grip in
a chin-up, you can benefit in two ways. This can be compared to the dif-
ference between sumo deadlifts and conventional deadlifts. By using a
wide grip in pull-ups or chin-ups, similar to sumo deadlifts, you reduce the
amount of pulling required per repetition through technique.
However, it‘s important to note that this doesn‘t automatically mean that
everyone is stronger in sumo deadlifts or should use a very wide grip in
pull-ups or chin-ups. The optimal grip width varies for each individual and
depends on factors such as mobility, strength, and personal preference.

Comparison of the forearm position with stable external rotation (left) and abduction and extension of the upper arm resulting from strong internal rotation (right).
In theory, a very wide grip in a chin-up would be optimal considering factors

such as range of motion and distance to the bar. However, in practice, this is
often not the case due to limitations in external shoulder rotation for many
athletes. To effectively exert strength throughout the entire range of motion,
especially in the upward direction, it is crucial for your forearms to remain
as vertical as possible beneath the bar. However, this can only be achieved
if your shoulder has sufficient mobility and stability in its external rotation.
If your shoulder lacks mobility in external rotation, your forearms will devi-
ate from their vertical alignment due to the fixed position of your hands, and
your elbows may move to the side and/or back. This can compromise your
form and potentially reduce the effectiveness of the exercise. Therefore,
it‘s important to find a grip width that allows for proper forearm alignment
and maintains stability and control throughout the movement. This may
vary depending on individual shoulder mobility and should be adjusted
accordingly.
When there are mobility or stability deficits that cause your forearms to

The abduction ability of the wrist limits the possible abduction in the upper arm.
deviate to the side, the closing phase of a chin up becomes more chal-
lenging. The transfer of strength into the bar is compromised, and you have
to rely on generating sufficient acceleration from the lower portion of the
movement. On the other hand, the pull-up, with its pronated grip, allows for
more flexibility in evading the elbows. As a result, it requires less mobility
in external rotation and forearm rotation. In the case of a supinated grip
in the chin-up, you are compelled to maintain a strong shoulder external
rotation, which leads to greater stability and a more vertical forearm posi-
tion throughout the entire range of motion. However, this grip significantly
restricts the range of motion in your elbows. The limited outward movement
of the wrist, around 20° (12), restricts the elbow‘s range of motion when
pulling upward in a chin-up. Consequently, your body has limited capacity
to compensate for any mobility deficits in supination and external rotation.
In theory, the chin up grip may appear advantageous due to its ability to
promote a better forearm position and minimize evasive movements. How-
ever, this perceived advantage can quickly turn into a significant drawback.
Forcing the forearm into supination and the shoulder into external rotation
can lead to feelings of tightness and potentially result in pain, particularly
in certain positions during the lift. The wrists, elbows, and shoulders are

particularly susceptible to discomfort. When pain arises during an exer-

cise, the body‘s natural response is to reduce performance in that specific
movement to prevent further pain. In such cases, the practical benefits
of the chin up grip become irrelevant when it causes discomfort or pain.
To gain a better understanding of the effects of wide and narrow grips,
it is important to consider the internal levers of the muscles involved in
the pull/chin-up movement. By examining the average internal torques
of the muscles during the closing phase, we can make a more informed
evaluation. The values from Kuechele‘s 1997 study provide a good basis
for assessing these lever arms, as they align well with observations from
weighted calisthenics (38).
When using a wide grip, the measured values for shoulder adduction in the
scapular plane are relevant, while for a narrow grip, the values for shoulder
extension in the sagittal plane are considered. The differences in lever arms
between the two grips are most notable in the pectoral muscles and the
posterior shoulder. During shoulder adduction in the scapular plane, the
pectoral muscles have similar lever arms to the latissimus in the examined
area. However, in the sagittal plane, this lever arm is only about one-third
as large. This means that with a wider grip, the pectoral muscles can con-
tribute more effectively to the movement, while a narrower grip limits their
ability to exert strength in the intended direction.
Another significant difference is observed in the lever arms of the posterior
shoulder. In shoulder adduction in the scapular plane, the lever arm of the
posterior shoulder is, on average, negative, indicating that it acts as an
antagonist in this movement and does not exert force in the desired direc-
tion. However, for shoulder extension, the lever arm is still nearly 40% as
large as that of the latissimus, particularly in the 0–30° range of the closing
phase. This highlights the importance of the posterior shoulder during this
phase when the lever arms of the latissimus and teres major decrease.
Considering these findings, it is important to note that narrower grips may
lead to increased fatigue in the posterior shoulder, while wider grips may
result in greater fatigue in the pectoral muscles. Therefore, for optimal per-
formance in these lifts, it is recommended to minimize fatigue in these spe-
cific structures through proper exercise alignment and training sequencing.
In summary, the choice of grip width in pull-ups and chin-ups determines
the stress placed on shoulder adduction and extension. A wider grip em-
phasizes shoulder adduction, while a narrower grip places more emphasis
on shoulder extension. If your strength lies in shoulder adduction, opting
for a wider grip in a pull-up may enhance your performance. On the oth-
er hand, if you have limited supination and/or shoulder external rotation,
choosing a pull-up grip reduces the risk of injury.
If you possess good mobility in these joints, using a chin-up grip can offer
its benefits while still allowing you to adjust the grip width according to your
preferred pulling pattern. However, it‘s important to note that a chin-up grip
carries a higher risk of elbow injury for athletes with a large valgus angle in
the elbow. The valgus angle refers to the alignment of the upper arm and
forearm. If your forearm is positioned to the side rather than in line with your
upper arm when your arms are straight next to your body, you have cubitus
valgus. In a chin-up grip, this can increase traction on the inner side of your
elbow and create greater compression on the outer side, making you more
susceptible to injuries in this area, especially when handling heavy loads.

2.2.2
The perfect Now that you have determined which grip style suits you better, you can
concentrate on refining your pulling technique to maximize performance
technique and minimize the risk of injury. Compared to the dip exercise, the chin-up/
pull-up is less technically complex. This is because the pulling exercise
mainly focuses on the concentric phase, which is particularly important in
competitions. Therefore, the technical requirements for the chin-up/pull-
up are only half as demanding as those for the dip.
To perfect your technique, it is essential to consider your objectives and
make initial adjustments accordingly. Firstly, strive to minimize the range
of motion within the competition rules and your chosen grip width. By re-
ducing the height and distance of your pull, you can conserve energy while
still handling heavier weights. Secondly, concentrate on developing an
efficient technique that allows you to minimize the range of motion as much
as possible. This involves optimizing your body positioning and alignment at
specific moments during the exercise. Thirdly, prioritize sustainability and
injury prevention when adapting your technique. Long-term progress can
only be achieved if you maintain your overall health. It is not advantageous
to repeatedly train in a manner that leads to injuries, even if it means moving
slightly more weight in the short term.
By focusing on these aspects of technique, you can enhance your perfor-
mance in chin-ups/pull-ups while safeguarding your well-being for con-
tinued progress.

2.2.2.1 Reduction of the pull height
In this phase, your focus will be on refining your chin-up/pull-up technique to minimize the
range of motion of the exercise, enabling you to handle heavier weights. These adjustments
are applicable to both pull-ups and chin-ups and can be implemented regardless of the des-
ignated pull up height in competitions.
One method to decrease the pull up height is by making modifications to your grip on the bar.
By rotating your wrist upward, you effectively reduce the length of your forearm. As a result,
you achieve an increased pulling height for the same range of motion, requiring less effort
to pull yourself up. This wrist rotation technique is commonly referred to as a semi false grip.
A false grip, originally used in gymnastics, involves placing the wrist directly on the ring or bar.
However, in the case of a semi false grip, the wrist is actively rotated upward and firmly secured
to the bar. Several factors come into play to achieve this technique successfully. Firstly, you
need a bar with a good grip and sufficient thickness that allows for a full grip, including the pinky
finger. Dry and chalked hands are essential to maintain a secure hold, and having strength
and flexibility in wrist flexion is also important. Additionally, it’s beneficial to have a high entry
point on the bar that allows you to grip it fully without needing to jump.
Shortening the forearm with a semi false grip (sagitally) while increasing the distance to the bar.

If your gym lacks a suitable bar or prohibits the use of chalk, it may be worth considering
finding an alternative gym or discussing these limitations with the gym management. Such
environments can often hinder progress and limit your potential. Once you have addressed
these issues, you can focus on overcoming the challenge of active insufficiency in your wrist
flexors when attempting to hang in a false grip. This occurs because maintaining a firm grip
with a flexed wrist can be difficult due to limited flexibility in the wrist extensors. You can test
your flexibility by attempting to make a fist while fully flexing your wrist. If you find that you
lack flexibility, you can perform a simple stretch: Make a fist and rest your extended arms on
it with your shoulders positioned directly above your wrists. The knuckles of both fists should
face each other. Gradually bend your wrists without bending your elbows, and increase the
pressure whenever you feel the stretch lessening slightly.
Stretch for a better semi false grip

To avoid any discomfort or pain caused by the skin pinching during your grip, it is advisable to
transition into the semi false grip by starting from above the bar. Reach around the bar as far
as possible and firmly squeeze your hand. Then, rotate your hand into the desired semi false
grip position and maintain a strong grip to secure it. It is important to note that achieving a
solid semi false grip in the chin-up grip may be slightly more challenging due to the supina-
tion of the forearm. However, it is still recommended to implement this technique effectively
in chin-ups as well.
However, it's worth noting that a strong semi false grip may not be suitable for everyone.
If you prefer a narrower pull-up grip, pay attention to whether the semi false grip hampers
your performance by increasing the distance to the bar more than it helps you by shortening
the forearm. Finding your individual sweet spot of a firm grip and optimal leverage is crucial
in this case.
If you find that your hands are too small to securely grip the bar and maintain stability in a semi
false grip, an alternative to consider is using a suicide grip. This grip involves placing your
thumb on the same side as your fingers, allowing for increased contact area and facilitating
upward rotation. The purpose of adopting this grip variation is to achieve a similar effect as
with a regular semi false grip.
Grip technique for less skin pinching

Suicide grip for pull ups/chin ups
Another effective technique for reducing the range of motion in chin/pull-

ups is adjusting your shoulder position. By pulling your shoulders down
and away from your ears while hanging from the bar, you can raise your
chin higher and minimize the distance traveled. This becomes particularly
crucial in the top position of the exercise, where the proper positioning of
your shoulders can determine the validity of a repetition. Correct shoulder
positioning can make a difference of several centimeters in pull height. In
addition to using the semi false grip, actively depressing your shoulders is
crucial. Pulling them down and away from your ears as much as possible
helps maintain a stable and advantageous position. If competition rules
allow, you can start engaging this shoulder depression even before initi-
ating the chin/pull-up. Holding this position isometrically is much easier
than trying to achieve it while under heavy loads during the pulling motion.

Different chin height at the same elbow position due to an active depression of the shoulder (left).
2.2.2.2 The correct posture
Now that we have already made adjust-

ments to minimize the required pull height,
let's shift our focus to efficiently complet-
ing the remaining part of the pull-up. The
pull phase can be divided into two distinct
segments: the lift-off and the closing of the
chin/pull-up. These two phases are divid-
ed at approximately 90° elbow flexion or
when the upper arm is parallel to the floor.
During the lift-off phase, your shoulders
move away from the bar in a sagittal plane,
determined by the effective length of your
upper arm. The effective length of your up-
per arm refers to the resulting length,
which varies based on your grip width. It
reaches its maximum with a shoulder-width
grip.

Lift off to about 90° at the elbow. During the lift-off, you move away from the bar until you reach the maximum distance from the bar at
about 90° elbow flexion. The green line represents the shoulder path.
To effectively work in this phase, it is crucial even when your shoulders are moving away
to adjust your posture to meet its demands. from the bar. Additionally, this posture aligns
One way to achieve this is by initiating the your latissimus, teres major, and posterior
movement with a hyperextension of your tho- shoulder muscles more effectively with the
racic spine, which can be facilitated by your direction of movement. As a result, a greater
pectoral muscles. By keeping your arms fixed number of muscle fibers engage in pulling
in position, this hyperextension allows your in the desired direction, leading to a more
chest to straighten your rib cage, resulting powerful lift-off. Moreover, a slight hyper-
in a specific posture that offers significant extension of the spine allows you to achieve
advantages. shoulder depression while hanging, reduc-
Compared to a neutral thoracic spine posi- ing the risk of impingement.
tion, the hyperextended posture enables the
weight to move more vertically as you lift off,

Lift off with spine hyperextended (left) and spine straight/slightly curved (right). The hyperextended position allows for low-risk
depression of the shoulder.
After assuming the hyperextension position, in a depressed position and approximately in

it is crucial to pull your shoulders into a de- a neutral lateral position, with slight individual
pression without adding any additional re- variations as needed.
traction. Avoiding retraction is important as it Throughout the entire chin/pull up movement,
would shorten your latissimus muscle, which it is essential to ensure that every centimeter
can have a negative impact on the lift-off. Fur- of latissimus contraction results in effective
thermore, contracting your rhomboids dur- downward movement of the upper arm. The
ing retraction would somewhat diminish the latissimus is a large muscle that originates
shoulder depression. Similarly, protracting extensively from the thoracolumbar fascia,
the shoulders would stretch your latissimus ilium, and lumbar spine, among other areas
muscle, creating a better length-tension rela- (14). Due to these connections, the latissi-
tionship during the lift-off. However, it would mus is capable of hyperextending the lumbar
also increase the distance to the bar, which spine when your legs are freely suspended
can be detrimental. Therefore, during the lift- and tilting your pelvis forward. To ensure that
off, it is recommended to keep your shoulders each latissimus contraction translates into

Chin up with stable hips (left) and with a stronger hollow back (right). To compensate for the hollow back,
you can push your legs slightly forward.
arm movement, it is necessary to stabilize your thoracic spine, depressing your shoul-
your lumbar spine and hips. Failure to do so ders, and stabilizing your hips and lumbar
can cause the contraction of the latissimus spine by engaging your abdominal muscles.
to induce unfavorable movements in the lum- The pull is initiated with a hyperextended tho-
bar spine or hips, and the resulting excessive racic spine until reaching about 90° of elbow
shortening can lead to an unfavorable force- flexion or when the upper arm is parallel to the
length ratio of the muscle. To prevent these floor. From this point, you enter the closing
issues, it is important for your abdominal phase, aiming to bring your chin over the bar
muscles, particularly, to contract and prevent or achieve a valid pull height. The efficiency
rotation in the hips and extension in the spine. of the closing phase depends greatly on how
If the rotation cannot be prevented, a slight close you are to the bar after a technically
hip flexion, within the competition rules, can clean lift-off.
be used to shift the additional weight slightly At this stage, you have the option to bring your
forward, assisting the latissimus in maintain- chin horizontally or vertically over the bar, de-
ing some length. pending on your chosen closing technique.
For a horizontal chin position over the bar, you
Before proceeding to the closing phase of slightly release the stretched position of your
the movement, which occurs after approxi- spine and utilize a combination of arm exten-
mately 90° of elbow flexion and involves pull- sion and flexion, pushing your head forward.
ing yourself closer to the bar, let’s review the The degree of thoracic spine rounding dur-
sequence of movements thus far. You start ing this movement depends on factors such
by assuming an elevated entry point, grip- as arm length and pulling technique. If your
ping the bar from above, and locking your goal is a horizontal chin position, your clos-
wrists into a semi false grip. Then, you posi- ing technique should follow a horizontal path,
tion yourself in the hang under the bar, lifting known as horizontal closing.

In the case of a chin up, the required horizontal range of motion is minimal due to the supinat-
ed grip, and the differences between horizontal and vertical closing are relatively small. With
the elbows positioned in front of the body and a firm grip on the bar, you can typically close a
chin up in a more vertical manner. This means you can maintain the hyperextended position
or deviate only slightly from it, primarily relying on the movement of the elbows and shoulders
to pull yourself over the bar. This is also why chin ups in the top position often feel more man-
ageable compared to pull ups. The forearms remain relatively stable, allowing for consistent
force exertion in the pulling direction.
Vertical closing in a chin up. To do this, pull your elbows down behind you and your shoulders up in front. Your shoulders remain
depressed and your thoracic spine is slightly hyperextended.

When it comes to pull ups, the approach to to be aware that placing a strong emphasis
horizontal closing differs slightly. In order to on horizontal closing in pull ups increases
bring your chin over the bar during a pull up, the risk of injury. This is because achieving a
you need to retract your elbows and push your sufficient horizontal range of motion may re-
head forward. However, this movement com- quire sacrificing proper shoulder depression,
promises the optimal position of your fore- putting your shoulder in an unstable position
arms, making it more challenging to generate under load. It is advisable to avoid this in the
additional force in that position. As a result, long term for the sake of maintaining shoul-
pull ups generally become more difficult and der health.
less “grindable” at this stage. It’s important
Horizontally closed pull up. The darker arrow marks the shoulder path and the lighter arrow the elbow path during the closing.

An alternative approach to closing pull ups is the vertical method, where you
focus on lifting your chin in a purely vertical direction above the bar. While
this technique allows you to achieve a valid pull up height, it can be more
challenging to execute accurately. However, it’s important to note that in
competitive settings, this type of closing is rarely encountered. This is be-
cause a vertically closed pull up requires significantly more arm adduction
compared to a horizontal close. Additionally, it places considerable de-
mands on the muscles in your upper back to sustain the hyperextended po-
sition while being intensely contracted. When dealing with near-maximum
loads, performing a purely vertical close becomes exceedingly difficult due
to the substantial amount of force required. Nevertheless, incorporating
vertical closing into your workout routine can be beneficial for targeting
and strengthening the challenging upper portion of the pull up.
Vertical closed pull up. The darker arrow marks the shoulder path and the lighter arrow the elbow path
during the closing.
To optimize your pull up closing technique, it is crucial to strike a balance

between extremes. The goal is to minimize excessive elbow retraction and
arm adduction while keeping your forearms relatively vertical under the bar.
This positioning enables you to generate more power during the closing
phase of the pull up. To bring your chin over the bar, you should release your
hyperextended position slightly and apply a subtle compression. This gen-
tle compression not only facilitates the closing movement but also creates
a favorable force-length relationship for your latissimus muscle, as it ac-
companies a stretch. By implementing this technique, you can achieve an
efficient closing motion without placing excessive strain on your shoulders.

Semi-vertical closing. The darker arrow marks the shoulder path and the lighter arrow the elbow path
during closing.
2.2.2.3 Breathing during chin/pull up
To prepare for the chin/pull-up, exhale while and move forward. Being mindful of these
engaging your abdominal muscles to create subtle adjustments becomes increasingly
tension and promote a posterior pelvic tilt important as you develop strength. However,
(PPT). This action stabilizes your hips and even beginners can benefit from familiarizing
prevents excessive hyperextension of the themselves with these movement patterns
lumbar spine during the later phases of the to gain a better understanding of how to in-
pull-up. It is important to maintain this ab- tentionally control and maintain proper body
dominal tension throughout the exercise. As positioning.
you transition into the hang position, inhale
and expand your chest, which allows for a Set Up 2.2.2.5
more advantageous lifting position. Hold your

breath as needed throughout one or more In order to optimize your performance in
repetitions, and exhale during the passive chin/pull-ups, there are several important
hang phase. settings and preparations to consider. Firstly,
make sure that the height of the bar allows
2.2.2.4 Gaze direction you to hang with your legs fully extended. A
bar height of approximately 2.3m–2.5m is
The direction of your gaze can have an im- generally suitable for most athletes. Addi-
pact on your body positioning and movement tionally, the bar should have a diameter that
trajectory. During the lift-off phase, slightly allows for a complete grip, and a textured
lift your chin and focus your eyes on the bar. surface to ensure a secure hold. Pow-
This will help facilitate the hyperextension of der-coated bars with a diameter of around
your thoracic spine, creating a smoother and 30–35mm are recommended for optimal grip.
more natural movement. On the other hand, Regardless of the type of bar grip, using
during the closing phase, lower your chin and chalk, preferably in liquid form, can greatly
look forward. This will make it more comfort- benefit in maintaining a secure and firm grip
able to transition into a compressed position during your chin/pull-up exercises.

2.2.2.6 Belt adjustment
For beginners who are not using much addi- the feet. This allows you to brace against the
tional weight, positioning the weight close to weight and adjust your posture as described
the hips may feel the most natural, as it min- earlier. You can even push the weight slightly
imally affects the body’s center of gravity. forward with your feet to achieve better com-
Using a short chain or strap can also reduce pression and avoid the need for wide plates,
the pendulum motion of the weight, making which can make the pull more comfortable.
it easier to stabilize. Therefore, a high weight The longer pendulum motion in this position
position is more suitable for beginners. also provides increased stability for a few
However, as you progress and start adding repetitions, as it is harder to swing. However,
15–20kg or more of additional weight, it is rec- once the weight starts swinging, it becomes
ommended to switch to a position between more challenging to stabilize.
Nevertheless, the low weight position is pre-
ferred for heavy loads and is worth consider-
ing. It’s important to note that the difference
in weight positioning is generally less signifi-
cant in pull/chin-ups compared to dips.
Entry 2.2.2.7
To establish a solid starting point for your

chin/pull-up, it is recommended to use an
elevated surface, such as a box, to assist with
positioning. Here is a guide to help you set
up:
1. Place your weights on the box and secure

them with a weightlifting belt, ensuring they
are properly centered.
2. Step onto the box and put on the weightlift-

ing belt, making sure everything is adjusted
correctly.
3. Grip the bar with your desired grip.
4. Release the weight from the box while

keeping one leg in contact with the box. Use
the hanging leg to control the weight and min-
imize swinging or excessive movement.
5. Transition into the hang position, maintain-

ing proper posture.
6. Finally, release the second leg from the

box, allowing your body to support the full
load. This ensures that your body position is
optimized for the exercise.
By following these steps, you can establish

a stable starting position and minimize un-
necessary movements or swinging when per-
forming the chin/pull-up.
Optimized entry into the pull/chin up

2.2.3
Common In the following section, I will discuss common errors or compensatory

movements that it is important to avoid during your training sessions and
weighted chin/ in competition. By minimizing these compensations or keeping them within
pull ups mistake acceptable limits, you can decrease the risk of injury and optimize your
long-term performance.
Depression without hyperextension

2.2.3.1 of the thoracic spine
Initiating your chin/pull up by strongly de- while preventing the constriction of the sub-
pressing your shoulders without lifting your acromial space, it is important to elevate your
chest, which involves hyperextending your chest. This ensures that your arm is not direct-
thoracic spine, places your shoulders in an ly overhead, reducing the degree of constric-
unfavorable and weak position for the lift off. tion. Alternatively, if you want to train the full
This action pulls your shoulder blades down- range of motion of your shoulder blades with-
ward and narrows the subacromial space, out starting in a depressed position, you can
potentially causing stabbing pain for some initiate the movement without hyperextend-
athletes. It is crucial to avoid this position, ing your thoracic spine and gradually lift your
even if immediate issues are not present. To chest as you begin the depression.
maintain the benefits of shoulder depression
Lift-off with spine hyperextended (left) and spine straight/slightly curved (right). The hyperex-
tended position allows for low-risk depression of the shoulder to optimize your range of motion.

2.2.3.2 Absence of shoulder depression
Regardless of whether you start with a shoul-

der depression or in a passive hang position,
it is important to actively pull your shoulders
into a depression during the upward move-
ment of the chin/pull up. This active stabi-
lization of the joint against external forces
is crucial for minimizing the risk of injury
during exercise. Allowing your shoulders to
regularly elevate under load has been shown
to increase the likelihood of shoulder injury.
During pulling exercises, the shoulder under-
goes 60° of abduction or 60° of flexion, both of
which anatomically narrow the subacromial
space (13). Therefore, it is important to avoid
additional compression from external loads
that are not actively stabilized. As mentioned
earlier, maintaining a stable shoulder depres-
sion is also important for achieving a sufficient
pull height.
Active depression of the shoulder (left) vs. elevation of the shoulder (right).

2.2.3.3 Unstable external rotation
Properly stabilizing external rotation, espe- ward. As a result, the forearms deviate from
cially in the context of a pull/chin-up where the vertical position, leading to suboptimal
the elbows are pushed inward, brings both force application in the pulling direction.
health and performance advantages. On the Therefore, minimizing internal rotation is
other hand, insufficient external rotation sta- crucial for executing pull ups efficiently.
bilization has its drawbacks. In the case of a From a health perspective, actively stabiliz-
pull up, this is evident when there is signifi- ing external rotation offers additional bene-
cant internal rotation of the arms, causing the fits. By engaging the shoulder capsule in ex-
elbows to rotate backward and outward. As ternal rotation, specific mechanoreceptors
mentioned earlier, having the forearms ap- in the shoulder are activated. This triggers
proximately vertical under the bar is benefi- muscle reflexes that counteract the ten-
cial for generating force in the pulling direc- sile stresses experienced by the shoulders
tion. However, several muscles involved in (18). As discussed in the previous section,
the pull/chin up, such as the latissimus and during pulling exercises, there is a natural
teres major, exert torque that promotes in- constriction of the subacromial space. This
ternal rotation of the upper arm. If excessive vulnerable position is further exacerbated
internal rotation occurs during the pulling by internal rotation and should be avoided
motion, the elbows move outward and back- under load whenever possible (13).
Comparison of the forearm position with stable external rotation (left) and abduction and extension of the upper arm resulting from
strong internal rotation (right).

2.2.3.4 Lack of abdominal tension/hip control
As mentioned previously, during the pull/

chin-up, the latissimus muscle has the po-
tential to rotate your hip and hyperextend
your lumbar spine if not actively stabilized.
To prevent this compensatory movement, it is
important to actively engage and brace your
hips and lumbar spine by tightening your ab-
dominal muscles during the pull/chin-up. By
doing so, you can maintain proper alignment
and minimize the risk of excessive movement
in the hip and lumbar regions.
Chin up with stable hips (left) and with a stronger hollow back (right). To compensate for the hollow back, you can push your legs
slightly forward.

2.2.3.6 Curl & Shrug Closing Uncontrolled negatives 2.2.3.7
The 'error' referred to here is the combina- When performing multiple repetitions in pull/
tion of a lack of shoulder depression and chin-ups, it's important to address the issue
unstable external rotation in the pull/chin- of swinging that can occur when executing
up exercise. Curl & shrug closing is a type the negative phase of the movement without
of closing technique used in pull/chin-ups control. As pull/chin-ups are an acyclic exer-
where you accelerate horizontally over the cise, it's crucial to prepare for the subsequent
bar without additional arm adduction, using repetition after completing each one. If the
a curling movement of the arms and shrug- negative phase is performed in an uncon-
ging movement of the shoulders. This type trolled manner, both you and any addition-
of closing is commonly observed when per- al weight may start swinging in the sagittal
forming pull-ups with near-maximal loads. plane, leading to difficulties in maintaining
However, this technique poses certain risks stability. To mitigate this, it's recommend-
to the shoulders, particularly due to the ab- ed to focus on controlling the negatives and
sence of shoulder depression and external slightly reducing the speed of the movement
rotation, which can compromise joint stabil- to prevent excessive swinging. By doing so,
ity. Additionally, there is an increased risk of you can ensure a better starting position for
elbow problems associated with this tech- your next repetition. It's important to note that
nique. The fast and forceful horizontal clos- when aiming to perform multiple repetitions,
ing generates high peak forces in the elbow it's essential to give equal attention to both
joint due to the strong contraction and flexion the positive (lifting) and negative (lowering)
of the arms. Athletes who are susceptible to phases of the exercise. By prioritizing con-
elbow injuries or experience symptoms such trol and minimizing swinging, you'll be better
as golfer's/tennis elbow may be particular- equipped to execute subsequent repetitions
ly affected. In our coaching experience, we effectively.
have found that many elbow and shoulder
issues can be resolved by transitioning to a
controlled pulling and closing technique in
the pull/chin-up exercise.
A curl & shrug closing is created by an elevation (shrug) of the shoulders with a simultaneous flexion of the
elbows (curl) to bring the chin over the bar.

2.2.4
Variations Having gained a thorough understanding of the optimal technique for chin-
ups/pull-ups and the common mistakes to avoid, you are now ready to ex-
weighted pull/ plore different exercises and exercise categories that can further enhance
chin ups your performance in this movement. In the following steps, you will delve
into various variations of the pull-up/chin-up and analyze which ones are
most suitable for your training and why. By examining different exercise
variations, you will be able to identify the ones that align with your specific
needs and goals, enabling you to maximize your pull-up/chin-up perfor-
mance. Furthermore, you will also explore assistance exercises that can
complement your training, helping you identify and correct any technical
errors that may arise during your pull-up/chin-up practice.
This comprehensive approach will equip you with the knowledge and tools
necessary to continually refine and improve your pull-up/chin-up tech-
nique, ensuring long-term progress and minimizing the risk of errors in your
training. Let's proceed to the next step, where we will explore the various
pull-up/chin-up variations and their benefits.
2.2.4.1 Chin ups/pull ups
Execution: If your competition lift is the pull- cise, you can address these nuances and add
up, incorporating the chin-up as a variation the necessary accents to your training. Ad-
in your training can be highly beneficial (or ditionally, the chin-up and pull-up can serve
vice versa). The key difference lies in the grip as substitutes for each other in case of injury
position, as the chin-up involves a supinated or limitations. If you are unable to perform
grip (underhand) instead of the pronated grip one variation due to, for example, wrist prob-
(overhand) used in pull-ups. lems preventing supination, you can rely on
Application: Although the activation of mus- the other variation to maintain your perfor-
cles is similar in chin-ups and pull-ups, these mance. The similarity in movement patterns
two movements differ in terms of the planes allows for a seamless transition between the
they operate on, resulting in slight variations two exercises. By considering these factors
in the stress placed on your muscles and and incorporating both chin-ups and pull-ups
passive structures. To ensure holistic back into your training routine, you can optimize
muscle development, it is recommended to your back muscle development and adapt
include exercises that involve both shoulder to any limitations or injuries that may arise.
adduction and extension in your training. This ensures a well-rounded approach to your
By incorporating the pull-up as a variation pull-up training.
when the chin-up is your competition exer-

2.2.4.2 Neutral grip
Execution: The neutral grip in pull-ups training, incorporating the neutral grip can
is achieved by using a parallel bar with be beneficial. Additionally, it can be used for
a semi-pronated hand position, where overloading purposes. Depending on the set-
the palms of your hands face each other. up of the parallel bars, you can pull straight
Application: The neutral grip closely re- up without having to maneuver around the
sembles the movement pattern of the chin- bar, resulting in increased efficiency. The grip
up. However, it offers the advantage of not position behind the imaginary crossbar also
placing as much stress on your shoulders and reduces the distance to the bar, making it a
wrists, as it doesn't require complete supi- potentially stronger grip variation for many
nation of the hands as the chin-up does. This athletes. If you don't have access to a parallel
makes the neutral grip a suitable alternative bar setup, the neutral grip can be effectively
for chin-ups if you experience any difficulties performed on rings, providing a versatile and
or discomfort with the chin up variation. adaptable option for incorporating this grip
During the off-season or periods of longer variation into your training routine.
Chin up with a neutral grip on the gymnastic rings.

2.2.4.3 Tempo pull/chin ups
Tempo pulls/chin ups are all variations of ing height during competitions. By incorpo-
execution that deviate from your normal rating paused pull-ups at the upper reversal
movement speed in a planned manner. You point, you can technically improve your po-
manipulate the tempo of the individual move- sitioning in this critical phase. This exercise
ment phases with the intention of improving allows you to better estimate the additional
and strengthening these technically. In oth- weight you can handle while still achieving
er words, you can use the tempo to control the required pulling height in competition.
which part of the movement you want to pay With paused pull-ups, you can learn and rein-
particular attention to. In the following, we will force healthy and effective positioning of your
present you with a 'best practice' of different shoulders and elbows by emphasizing the
tempos and explain when and why you should depression of your shoulders and pushing
use them. From the tempos presented, many your elbows inward under the bar. This helps
more combinations can be made that may to develop a solid and efficient technique.
be useful for your specific case. So don't be
discouraged from testing other tempos for Paused pull/chin ups at around 90° elbow
yourself just because they are not listed here. flexion 2.2.4.6
2.2.4.4 Slow negatives 2-3/1/1/0 Execution: In this tempo variation, you do

not pause at one of the reversal points but
Execution: The negative movement of the instead pause before completing the closing
pull/chin ups is slowed down to two to three phase of the pull/chin-up, typically at approx-
seconds. The reversal points and the positive imately 90° elbow flexion. From this paused
movement are performed at your normal position, you proceed to complete the repe-
pace. tition with a closing movement, focusing on
Application: This variation is particularly specific closing techniques that are relevant
useful when you experience stability or posi- to your training goals, such as horizontal or
tioning issues with your shoulders. By incor- vertical closing.
porating controlled negatives, you can en- Application: The point of approximately 90°
hance your ability to maintain proper external elbow flexion is often a challenging sticking
rotation, which involves pushing your elbows point for many athletes, as it represents the
inward and executing controlled movements phase of the movement where you have the
of your shoulder blades from depression to greatest distance from the bar. By incorporat-
elevation. This exercise can also improve your ing an isometric hold in this position through
Mind-Muscle Connection, allowing you to the tempo variation, you can specifically tar-
focus more consciously on specific muscles get and strengthen this area, helping to over-
during the movement. Developing this con- come the sticking point. Additionally, this var-
scious targeting of movements and muscles iation allows you to refine and improve your
is essential for implementing specific tech- closing technique, providing an opportunity
niques that require precise activation and to enhance your overall pull/chin-up perfor-
positioning. mance.
2.2.4.5 Paused upper reversal point 1/1/1-3 Explosive positive 1/1/X/0 2.2.4.7
Execution: The upper reversal point after the Execution: The positive phase of the pull/
positive phase is held isometrically for one to chin-up is executed with maximum effort,
three seconds. aiming to generate as much acceleration and
Application: This variation holds significant force as possible. While the actual speed may
importance for competitive athletes. Many vary depending on the weight being used, the
athletes struggle to achieve the correct pull- primary focus is on exerting maximum force

per repetition, pushing yourself to the limit Extension biased pull ups/chest to bar
within your capabilities. pull ups 2.2.4.9
Application: This variation of the pull/chin-

up is employed to enhance your strength ca- Execution: When performing the pull/chin
pacity without necessarily working with maxi- up, there are two distinct pull phases that
mum or sub-maximum loads. By emphasizing involve different positions of the thoracic
strong acceleration in the positive phase, spine: hyperextended (extension biased)
there is an expectation of improved strength and slightly rounded (flexion biased) due to
development and potential carryover effects compression on the front of the body. In this
to exercises such as muscle-ups. The high variation, the focus is on the hyperextend-
recruitment and activation of relevant muscle ed spine position. Instead of transitioning
fibers, similar to heavier loads, contribute to to compression as you close the movement,
the desired training effect. However, it is cru- you maintain tension in your posterior muscle
cial to maintain proper technique and ensure chain and strive to bring your chest to the bar
that the increased movement speed does not from below. This keeps your forearms rela-
compromise your form or lead to a deteriora- tively vertical under the bar and allows for a
tion in your execution. fully vertical closing movement. The goal is to
maintain an upward position of your sternum
2.2.4.8 Slow positive 1/1/2-3/0 throughout the entire exercise, maximizing
your range of motion and targeting end-de-
Execution: The positive phase of the pull/ gree positions.
chin ups is performed with a reduced move- Application: This variation is particularly
ment speed, intentionally slowing down the beneficial for athletes who struggle to lift
pace of the exercise. their ribcage under load during pulling exer-
Application: Slowing down the movement cises and have difficulty guiding and stabiliz-
speed can have several benefits. Firstly, it ing their shoulder blades into retraction and
allows for better control and stabilization of slight depression. If you tend to round your
the shoulder blades and elbow position, re- thoracic spine and elevate your shoulders
ducing the likelihood of technique errors. This prematurely during pulling exercises, and
can be particularly helpful if you are working find it challenging to maintain an upward po-
on improving your shoulder and elbow sta- sition of your sternum, this variation can ef-
bility or if you are recovering from an injury. fectively address those issues. Additionally, it
Additionally, by performing the exercise at a helps strengthen the top position of your pull/
slower tempo, you can focus on learning new chin up by training a greater range of motion
techniques or getting accustomed to certain in a vertical closing movement.
exercises.
Flexion biased pull ups 2.2.4.10
In all tempo variations, it is recommended

to allocate one second to the lower reversal Execution: In this variation, the focus shifts
point. This pause allows for a moment of re- from locking the thoracic spine in a hyperex-
organization and ensures that you start each tended position and retracting the shoulders
repetition from a perfect starting position. to adopting a protracted shoulder position
Incorporating this pause is especially ben- and engaging the front muscle chain instead
eficial during high-intensity sets, as it helps of the back. After the lift-off phase, where the
to maintain proper technique throughout the thoracic spine is still lifted, you protract your
entire set. However, it's important to note that shoulders, push your chest back, and en-
this approach is not mandatory for everyone gage your abdominal muscles to consciously
and can be adjusted according to individual lower your sternum.
preferences and needs.

Extension biased pull ups Flexion biased pull ups
Application: This variation of the pull up is to address sticking points or unload certain
beneficial for restoring full mobility to the positions by deliberately omitting them. Par-
shoulder blades and thoracic spine. If you tial reps allow for the use of heavier weights,
struggle with pulling your shoulder blades facilitating overload and strength develop-
apart and extending your arms forward, the ment in the targeted range. Research sug-
flexion-biased pull up can help restore that gests that partial reps can be slightly more ef-
range of motion. The more rounded pos- fective for strength adaptations in the partial
ture during this variation provides a deeper range of motion compared to full reps (20).
stretch to the latissimus muscles and trains However, for beginners and less advanced
them over a larger range of motion. Conse- athletes, specialized training with partial reps
quently, many athletes consider this variation may not be necessary, and they should fo-
to be highly effective for targeting the latis- cus on developing strength in the full range
simus muscles. of motion.
For muscle building, training at longer mus-
2.2.4.11 Partial repetitions cle lengths is particularly important. If the full
range of motion is already included in your
Execution: In this variation, the pull/chin up training, the difference in muscle growth be-
is performed over a reduced, partial range of tween partial and full reps may not be signif-
motion, with the specific range determined icant. Therefore, when incorporating partial
by individual goals. repetitions, it is recommended to combine
Application: Partial repetitions are utilized them with a full range of motion exercises in
to target specific areas of the lift for technical your training plan for optimal results and to
improvement or overload. They can be used ensure a well-rounded approach (20).

2.2.5
Assistance ex- Similar to dips, weighted pull/chin ups as a primary exercise generally do
ercises weight- not necessitate additional strength assistance exercises. The inclusion of
additional weight allows for scaling the intensity of pull/chin ups across
ed pull/chin ups different ranges. Moreover, the versatility of pull/chin up variations enables
training at higher frequencies without encountering significant challenges.
2.2.5.1 Hypertrophy assistance Latissimus dominant pull assistance 2.2.5.2
When it comes to selecting hypertrophy as- While your latissimus is engaged in all pulling
sistance exercises for pull/chin ups, it's im- exercises, it's important to optimize the stim-
portant to analyze your own execution and ulus for maximum effectiveness during each
identify any weaknesses or limitations in repetition of your chosen assistance exer-
specific muscle groups. Simply adding more cise. To achieve this, there are several factors
sets or variations of the main exercise may to consider. Firstly, you should adjust your
not always be the most effective approach. movement to establish a strong mind-muscle
For example, if you notice that you're rely- connection with the latissimus while minimiz-
ing heavily on your arms during pull/chin ups ing the activation of other pulling muscles like
and your legs start to move forward early in the teres major, biceps, and trapezius. This
the set, indicating potential weakness in the can be achieved by positioning the fiber com-
latissimus muscles, adding another intense ponents of your latissimus in the optimal di-
variation of pull/chin ups may not be the best rection of the pull, based on your body posi-
solution. It could further fatigue the already tion and setup. To accomplish this, keep the
loaded structures and hinder your recovery. following points in mind.
In such cases, incorporating a hypertrophy
assistance exercise that specifically targets
the latissimus while putting less systemic
stress on your body can be beneficial. For
instance, a latissimus dominant rowing ex-
ercise on a seated machine with a chest pad
can be a good choice. The increased exter-
nal stability allows you to focus more on the
latissimus muscles, and the exercise involves
fewer muscles for coordination and stabiliza-
tion. As a result, it reduces overall fatigue and
provides a targeted stimulus to develop the
latissimus without overly taxing your system.
The key is to identify the specific muscle
groups that need additional training and se-
lect assistance exercises that effectively tar-
get those areas while considering your overall
training plan and recovery capacity.

1. Avoid initiating the pull with retraction: Initiating a pull movement with a retraction
shortens the latissimus before the actual pull, limiting its potential for activation in
the fully stretched position. It also activates the trapezius more, which can detract
from the focus on the latissimus.
Comparison lat pull with and without retraction

2. Minimize strong elbow flexion (don’t curl your rows!): Consciously bending your
elbow joint too much involves the arm flexors, taking emphasis away from the
latissimus. Instead, focus on making the movement through your elbow and main-
tain forearm alignment with the cable. For dumbbell or barbell exercises, keep your
forearms perpendicular to gravity. Pull the elbow close behind the body without
excessive curling.
Comparison of cable rowing with strong and moderate elbow flexion.

3. Work with different angles: Just like the chest, the latissimus has various fiber
patterns. Training it in the same direction repeatedly may not stimulate all its
fibers adequately. By integrating pulling exercises with different load angles into
your training, you can target the latissimus from various perspectives. This can
involve shoulder adduction movements and shoulder extension movements in
different arm abduction positions.
To train the latissimus holistically, you need to train different movements. These include shoulder adduction movements and shoulder
extension movements in various abduction positions of the arm.

2.2.5.3 Upper back pull assistance
The upper back consists primarily of the tra- To emphasize the development of this area in
pezius, rhomboids, posterior shoulder, and your pulling exercises, as opposed to latis-
latissimus fibers that run transversely. The simus-dominant movements, consciously
trapezius is engaged in all pulling exercises utilize the full range of motion of your scap-
as it plays a crucial role in shoulder blade ulae from protraction to maximum retraction,
movements and stability. Its different fiber including elevation. Initiate the rowing or pull-
sections contribute to shoulder blade retrac- ing movement with a focus on retracting the
tion, depression, extension, and lateral flex- shoulder blades. During the movement, try
ion of the cervical spine. The upper portion to maintain a slightly straightened and hyper-
of the trapezius is also involved in shoulder extended thoracic spine. Instead of keeping
elevation through its connection to the clav- your arms close to your body, you can slight-
icle and assists in the upward rotation of the ly spread them apart to enhance muscle en-
scapula. gagement and sensation in your upper back.
Contraction of the upper back by slightly spreading the arms, bringing the shoulder blades together, and hyperextending the thoracic
spine.

2.2.5.4 Posterior shoulder dominant assistance
To specifically target your rear shoulder during from your shoulder. Avoid putting excessive
rowing exercises, you can adjust your tech- tension on your arm adductors. Rather than
nique accordingly. Start by slightly spreading actively retracting your shoulder, simply al-
your arms away from your body as you per- low the natural movement of your shoulder
form the rowing movement. Allow the weight blades that is required to bring your arm back.
to pull your shoulders forward, maximizing the In this type of rowing exercise, higher rep-
stretch in your rear shoulder muscles. For an etition ranges are effective for establishing
even greater stretch, you can slightly rotate a strong mind-muscle connection with your
away from the cable or machine. When initiat- rear shoulder. The lighter weight used in
ing the movement, focus solely on using your higher repetitions reduces the likelihood of
elbow and concentrate on pulling with your compensating with larger, stronger muscles,
rear shoulder. Minimize tension on your arm allowing you to better isolate and engage the
flexors and instead generate force primarily targeted muscles.
Rear delt row for a bias to the rear shoulder.

2.2.5.5 Biceps curls
While isolation exercises like biceps curls Training your biceps in different shoulder po-
may not have a significant direct carryover to sitions also contributes to shoulder stability.
the main exercises, they still have their place The long head of the biceps brachii serves
in your training plan. Including isolated bias an important stabilizer of the shoulder
ceps training can be beneficial, particularly joint. Additionally, this type of arms training,
when combined with pull/chin up workouts. including biceps curls and triceps extensions,
Performing curl variations with supination helps to strengthen and protect the scapu-
can be particularly effective. lar, elbow, and wrist joints. Therefore, apart
During the chin/pull Up exercise, the shoul- from promoting hypertrophy of these muscle
der extension places a stretch on the biceps structures, including arm training exercises
brachii in the shoulder. This can limit the opin your plan plays a crucial role in enhancing
timal stimulation of the biceps due to the de- the resilience of your shoulder, elbow, and
creased length change. By adding volume to wrist to stress.
your workout through isolated biceps training,
you can compensate for this and provide ad-
ditional stimulus to the biceps.
Behind the back curls (elbows behind the body).

Front double biceps curls (elbows to the side of the body).

2.2.5.6 Core Health assistance 2.2.5.7
To prevent hip rotation and maintain a stable Similar to dips, having mobile and stable
core during chin ups and pull ups, it is impor- shoulders with proper internal and external
tant to have strong abdominal muscles. If you rotation is crucial for performing pull ups ef-
find yourself compensating with hip rotation fectively. If you have limitations in any of
or experiencing a hollow back during these these shoulder movements, it can negative-
exercises, it is recommended to incorporate ly impact your pull up performance.
additional abdominal training into your work- To address these limitations, I recommend
out routine. referring to the corresponding section in the
Exercises such as knee raises, leg raises, and dips chapter that discusses shoulder health
toes to bar can be effective for strengthen- assistance exercises. These exercises can
ing your abdominal muscles. These exercises help improve the mobility and stability of your
help engage your core and promote proper shoulders, which will have a positive impact
alignment by preventing both hip rotation and on your pull up technique and overall perfor-
excessive spinal extension. mance.
Ensure that as you perform these exercises, By addressing any shoulder mobility and sta-
you focus not only on preventing hip rotation bility issues, you can enhance your ability to
but also on maintaining a controlled flexion perform pull ups with proper form and reduce
(curvature) of your spine. This will help you the risk of potential injuries.
develop a stronger core and improve your
stability during chin ups and pull ups.
Knee raises

2.2.5.8 Forearm training
Elbow injuries often stem from issues in the Flexor Curls: Sit on the floor and place your
shoulder or wrist. By ensuring sufficient mo- forearm on a flat surface, such as a weight
bility and stability in the shoulder through bench, with your palm facing up. Hold a
the exercises mentioned earlier, you can dumbbell or small weight plate in your hand
minimize the risk of such injuries. However, and slowly lower it down, allowing your hand
it's important not to overlook the role of your to hang over the edge of the bench. Then,
forearm muscles in maintaining wrist and gradually bend your wrist upward, pulling
elbow health. In everyday life, if you place the weight upward. Hold the tension for a
excessive and one-sided demands on your few seconds and then slowly lower the weight
forearm muscles without providing compen- back down to the starting position. This exer-
satory movements and variety during training, cise targets the flexion of your wrist.
you may be susceptible to overload injuries.
These injuries often manifest as pain or in- Extensor Curls: Place your forearm on the
flammation in the tendonous attachment of bench in the opposite direction, with the back
the muscles on the elbow side, leading to of your hand facing up. Follow the same steps
conditions like golfers or tennis elbow. To as the flexor curls, but this time focus on slow-
prevent such injuries and promote wrist mo- ly bending your wrist downward, training ex-
bility and stability, incorporating additional tension.
forearm training into your routine can be
beneficial alongside a well-rounded training
plan and regular arm training. Here are some
exercises you can incorporate:
Forearm flexor curls
Forearm extensor curls

Forearm twist (pronation & pupination)
Brachioradialis curls

Forearm Twist (pronation and supination) - as contributing to forearm supination and pro-
Sit on the floor and place your forearm on nation. Here's how you can effectively target
a flat surface, such as a weight bench. Take this muscle with brachioradialis curls:
a unilaterally loaded dumbbell or curl bar in Hold a dumbbell in each hand, adopting an
your hand and let it point upward perpen- overhand grip with your palms facing down.
dicular to the bench. Now slowly rotate your Stand with your feet hip-width apart, allowing
forearm to turn your palm down (pronation). your arms to hang down in front of your body
Briefly hold the tension and then slowly rotate in a fully extended position. Initiate the move-
your palm upward (supination). Again, briefly ment by bending your elbows, slowly lifting
hold the tension and then repeat the move- the dumbbells toward your shoulders. Focus
ment for several repetitions. on using primarily your elbow joint to drive
the motion, minimizing involvement from your
By incorporating these exercises, you can shoulder or wrist. As you lift the dumbbells,
engage the muscles responsible for flexion, gradually rotate your palms so that they face
extension, and rotation of your wrist, thus im- upward at the end of the movement. This su-
proving its mobility and stability. Remember pination of the forearm helps further engage
to start with lighter weights and gradually in- the brachioradialis muscle. Maintain control
crease as you build strength and comfort with throughout the exercise, avoiding any swing-
the movements. ing or excessive momentum. Slowly lower the
dumbbells back to the starting position, fully
Brachioradialis Curls - Supplemental train- extending your arms. Repeat the movement
ing for the brachioradialis muscle can be high- for the desired number of repetitions, ensur-
ly beneficial in preventing elbow injuries as- ing proper form and engaging the brachiora-
sociated with pull/chin-ups and muscle-ups. dialis muscle throughout the entire range of
The brachioradialis muscle plays a key role in motion.
forearm flexion and wrist stabilization, as well

2.3
2.3 Weighted Muscle Ups www.kingofweighted.com 136
Weighted
Muscle ups
2.3
Weighted
Muscle ups
The muscle up is a widely recognized and popular exercise in the field of
calisthenics. In this book, we approach the muscle up from two perspec-
tives: as a bodyweight exercise that can be learned as a skill, and as a
competitive exercise in the realm of weighted calisthenics sport. The mus-
cle up combines a pulling and pushing movement, aiming to transition from
a hanging position to a support hold position above the bar, without relying
on additional momentum from the body (unlike the kipping technique used
in gymnastics). However, it‘s important to note that not all muscle ups are
the same. Therefore, the first step is to establish the parameters of an
ideal muscle up, allowing us to assess our current level and identify the
necessary steps for achieving proper execution. In this book, we base our
definition on the Final Rep rules used in 1RM weighted calisthenics com-
petitions. It‘s worth mentioning that other sets of rules that permit different
variations are not inherently inferior or incorrect. The underlying concept
is to discourage the use of momentum and stretch-shortening cycles in
order to make the muscle up more physically demanding and comparable
across athletes. To achieve this, let‘s take a closer look at the guidelines
outlined in the Final Rep rulebook.
“Once the first signal (“Platform ready!“) is given, the athlete may step onto the platform. The
athlete attaches the weight belt to his hip. Now the athlete moves to the start position on the
box and grips the bar in a pronated grip. It is allowed to use a semi-false grip. The start posi-
tion is considered to be taken as soon as the athlete has fully extended the elbows (180° joint
angle). If it is necessary to achieve full elbow extension, the athlete is allowed to bend the
knees slightly. The athlete waits for the start signal (“Go!“) and may perform his attempt
after the given signal. It is allowed to swing forward and then directly initiate the pulling move-
ment. As soon as the athlete finishes the Muscle Up with elbows fully extended (180° joint
angle), he waits for the signal (“Box!“) to finish the attempt. After the last signal is given, the
athlete may swing back onto the box. The attempt is now finished. The judges then decide if
the attempt was valid and the athlete is allowed to leave the platform.

Reasons for an invalid Bar Muscle Up:

The following list includes violations that result in a “No Rep”.
1. Fail: the athlete is unable to pass the bar.
2. False grip: The athlete uses a false grip where at least one wrist or forearm touches
the bar.
3. Bent Arms: The athlete starts the bar muscle up with bent arms. In certain cases of
anatomically limited mobility (e.g. not being able to extend the elbows through 180°),
it is up to the athlete to tell and show this to the judges before entering the platform
for the first attempt.
4. Kipping/kicking: The athlete generates momentum with an excessive tilting move-

ment in the pelvis, an excessive hyperextension in the spine or with a kicking move-
ment of the legs, which makes it easier for him/her to overcome the bar. A minimal
change in knee and hip angle that is not to the athlete’s advantage is allowed.
5. Loss of control: the athlete loses control of the additional weight and the lower
extremities, even after overcoming the bar.
6. Downward movement: the direction of the movement reverses before it is completed.

A short pause on the bar is allowed. The chest may touch the bar.
7. Lockout: The direction of the movement reverses before full elbow extension is
achieved after overcoming the bar.
8. Signal: the athlete misses or disregards a signal from the judges.
9. Chicken wing: The athlete performs a so-called “chicken wing” muscle up, in which
the elbows overcome the bar one after the other. (1)”

To better understand the rationale behind the defined parameters for a

clean muscle up in competitions, let’s summarize some of the controversial
points. It’s important to note that this doesn’t imply that other variations
are inferior or less valuable. Context remains crucial in evaluating these
factors.
1. Initiation with extended arms: Starting the muscle up with extended arms eliminates
the potential for generating momentum through the stretch-shortening cycle during
arm flexion. By having all athletes begin with extended arms, no one gains an advan-
tage in this aspect. The focus on extended arms mainly pertains to the initial swing
phase of the exercise.
Prohibited movement initiation with bent arms
2. Pulling phase initiated with extended hips and knees: If an athlete strongly hyperex-
tends their lower back and flexes their pelvis forward during the initiation of the
muscle up, they create passive muscle tension along the front of their body, resem-
bling an arch-like position. Pulling up from this hyperextended position and transi-
tioning by rotating the pelvis into a C-shaped position can generate additional mo-
mentum to aid in pulling over the bar. To prioritize pure muscle power over
momentum, it’s essential to stabilize the pelvis and restrict excessive knee move-
ments.

Prohibited movement initiation with a hyperextended spine.
3. Transition from the pull to the push phase with even upward rotation of the elbows:
The so-called ‘chicken wing’ muscle up involves the successive upward rotation of
the elbows. This movement compensates for inadequate pulling height and, if not
restricted in competitions, may lead athletes to modify the technique, resulting in a
completely different movement where the goal becomes simply getting one shoulder
and one elbow over the bar and then leveraging that position to move maximum
weight. To preserve the essence of the muscle up, it is crucial to only consider repeti-
tions where the upward rotation of the elbows occurs smoothly.

Prohibited transition with one elbow before the other
This definition is not intended to discredit the various ways muscle ups are
executed in other sports, but rather it serves as a specific definition and
reference for the calisthenics sport.
After establishing the final form of the muscle up, this chapter on the ex-
ercise takes a different approach compared to the others. Instead of delv-
ing into the detailed execution, it begins with potential progressive training
concepts aimed at learning the initial muscle ups. This sequencing is de-
liberately chosen to ensure that if you are still in the learning process, you
do not fall into the misconception that the first muscle up has to be flawless
and meet competition standards. The learning process requires some flex-
ibility in execution. Particularly with an advanced element like this, each
step towards success should be acknowledged and celebrated without
prematurely comparing it to the end goal.
The following training system has been tested with a variety of athletes, and
proven effective in practice. However, it does not claim to be the only or
definitive approach for every athlete.

2.3.1
3-phase training
The following training system for learning the first muscle ups is divided
system for into three training phases. Depending on your performance level at the
muscle ups start of the muscle up training, you have already passed some phases
consciously or unconsciously and have already managed the milestones
to enter the next phase. The entry phase is therefore based on the miles-
tones that you have already achieved.
2.3.1.1 Phase 1: Basic training
The muscle up requires the ability to acceler- apply more or less maximum strength. As
ate your own body weight in such a way that discussed in the fundamentals chapter, the
you can pull yourself from the pull up position moment arms of the muscular system
above the bar. This means you need a high, also determine your maximum strength abil-
so-called relative strength in your pull. Rel- ity. Depending on the point of the muscle‘s
ative strength is defined by the ratio of body attachment, it can exert more or less torque
weight to maximum strength. This means for with the same muscle strength. The more fa-
muscle up training, the heavier you are, the vorably a muscle attaches in order to have
more maximum strength you need, and the large lever arms for certain movements, the
other way around. more power it can exert. Your muscle fiber
So a heavier athlete will usually need to train distribution also has an impact on maximum
longer for a first successful muscle up than a strength. To generate large force impulses,
lighter athlete. Maximum strength is de- you rely primarily on so-called fast-twitch
fined as the highest possible force you can muscle fibers. How pronounced the ratio of
exert with maximum voluntary contraction fast-twitch to slow-twitch muscle fibers is can
through your neuromuscular system. So, in only be influenced to a limited extent by train-
order for you to be able to learn a muscle up, ing. So depending on how you were blessed
your goal for the basic training phase is to by mom and dad, you naturally have a good
build up enough maximum strength in your or bad disposition for generating high maxi-
pulling exercises, relative to your body weight, mum strength. In practice, this, along with a
to create enough relative strength for the few other factors, also explains the wide var-
muscle up. To figure out how to implement iation in learning a muscle up. For some peo-
this in your training, look at what maximum ple the muscle up is a very easy skill, for oth-
strength is made up of. It‘s made up of many ers, it requires a training process of several
different parameters. Many of them are ge- years. So the decisive factors for you are the
netically determined like your anthropome- ones that can be actively influenced by your
try. The individual length ratios and move- training. The following list is not complete, but
ment radii of the body‘s joints vary from covers the most relevant factors and is there-
person to person. This means that depending fore sufficient as a basis for understanding
on your anthropometry and thus your me- your training and will allow you to derive a
chanical advantage for an exercise, you can training plan in the next step.

The first factors you can influence through Another important factor that can be influ-
your training are inter- and intramuscular enced by training is your muscle size.
coordination. Without going too far into the The strength potential of a muscle increases
theory here, intermuscular coordination is with its size, more precisely with the increase
the time-optimized interaction of the various of its cross-section. (22) So if you have al-
muscles in the different body segments that most exhausted your strength potential
are responsible for movement. Intramuscu- through a high level of inter- and intramuscu-
lar coordination defines how many muscle lar coordination, your muscle must be stim-
fibers of a single muscle can be recruited and ulated to grow so that its strength potential
also activated at the same time. In other can continue to increase.
words, the more muscle fibers of your single
muscle are available to contract at the same
time, the greater your potential strength out-
put.
Mechanism of strength training: as the muscle cross-section increases, the strength potential of a
muscle increases. To realize the potential, you need good inter- and intramuscular coordination

In addition to pure muscle strength, your ex- other. On average, the lighter and smaller an
ercise technique and psychological fac- athlete was, the lower the necessary 1RM
tors are also relevant. The more optimized relative to body weight. Following this, we
your technique, the greater your potential tested these values with our coaching clients
strength output. With an improved technique and were able to verify them. (23)
and more experience, important psycholog-
ical factors such as your self-confidence,
your motivation and less fear of injury or pain 2. Milestone Phase 1: High pull ups with
usually improve as well. Of course, this is also the forearms in the final position approx-
subject to fluctuations. imately parallel to the floor.
In the basic training of the first phase, the aim The ability to perform a muscle up is not sole-
is to develop the factors of maximum strength ly determined by maximum strength in pull/
that you can influence in such a way that the chin ups. While there is a correlation between
transition to the muscle-up-specific training the two, it is important to note that correlation
in phase 2 is possible, which requires a cer- does not guarantee success. Therefore, it is
tain relative strength to be able to train the beneficial to include an additional milestone
necessary exercises. To make the training to ensure progress. The high pull up has been
phases quantifiable, milestones are defined recognized as an effective indicator of the
for each phase, which marks the transition to required pulling height for training specific
the next training phase. muscle up exercises without relying heavily
on assistance systems. If you can perform a
pull up with your forearms approximately par-
1. Milestone Phase 1: Weighted pull up allel to the floor in the final position, you will
1RM with 40–60% of own body weight. have enough pulling height to initiate the
transition and convert the pull up into a mus-
This value arises from a survey that we con- cle up with minimal difficulty.
ducted internally at the beginning of 2022.
Based on the values of 49 athletes, the cor- In the initial phase, the goal is to develop suf-
relation of the weighted 1RM value of pull/ ficient muscle mass and increase your
chin ups in percent of their body weight and strength potential to generate the necessary
the ability to perform a muscle up was exam- maximum strength in the pull/chin up, which
ined. We found that the average of athletes in turn provides the required pulling height in
who could achieve a muscle up with some the high pull up. Specific muscle up training
momentum was approximately 50% of 1RM, is not essential at this stage. Instead, focus
and the average of athletes who could on increasing your repetition values in pull/
achieve a clean muscle up was approximate- chin ups initially, and then progress to adding
ly 57% of 1RM. The standard deviation was additional weight in the subsequent steps. It
approximately 10% for both groups. The ex- is important to note that attempting specific
ecution was checked with a video for each muscle up training with strong elastic bands
athlete to place them in one category or the without being able to perform clean pull/chin

ups for multiple sets will not contribute to your progress. Another important
aspect of this phase is minimizing the risk of injury. Specific muscle up
training involves explosive movements that can put significant stress on
the shoulders, elbows, and wrists. By adequately preparing and strength-
ening these joints through training and developing supporting muscles,
you can mitigate the risk of injury. If you rush into overly specific training
too soon without proper preparation, the risk of injury increases.
The first step towards progress is to increase your work capacity in pull/
chin ups to a higher level. As a beginner, a sample plan for building up your
reps could be as follows. Keep in mind that the number of sets and assis-
tance exercises should be adjusted based on your individual level, and this
plan should serve as a starting point rather than a rigid prescription.
Exercises day 1 Exercises day 2 Reps Sets Intensity Break
Pull ups Dips adapt 3 1–2 RIR, last set 3–5min

to RIR till failure
Dips Pull ups adapt 3 1–2 RIR, last set 3–5min

to RIR till failure
Vertical pull assistance Horizontal push exercise 6–8 3 1–2 RIR, last set 2–3min
till failure
Overhead press Rowing exercise 6–8 2–3 1–2 RIR, last set 2–3min
till failure
External rotation shoulder Shoulder abduction 10–15+ 2–3 1–2 RIR, last set 2–3min
till failure
Triceps isolation Biceps isolation 10–15+ 2–3 1–2 RIR, last set 2–3min
till failure

This is what an example upper body/lower body plan might look like with
the two upper body workouts per week shown here. You can progress in
the bodyweight exercises via a simple repetition progression. That means
once you accomplish the planned reps with the intended reps in reserve
on average, you plan for the next session with an additional rep.
You can train the last set until muscle failure. This way you can verify your
reps in reserve and make sure to train neither too light nor too heavy, while
still reducing fatigue and good technique, through the RIR in the first sets.
In this way, you learn to evaluate yourself well and develop the ability to
train autoregulative. A simple repetition progression scheme involving you
training the last set to muscle failure or technique failure is then listed for
you below. If you manage to do your sets of 1–2 reps in the tank, verified
by the last set, this is recorded as a success and you can add one rep for
the following week. If you don’t manage that, you don’t change your struc-
ture. It is important not to rush things. You will not be able to make progress
every week. This is totally normal and not a reason to worry or change the
system.
The following example shows a repetition progression of the pull ups ex-
ercise with a relative intensity of one to two reps in reserve in the first sets,
followed by one set to muscle failure. The last set is used to verify the RIR.
Week 1
Target: 3x6, 1–2RIR
Result; 2x6, 1x7 pull ups
Action: The goal was reached, so one repetition is added for week 2.
Week 2
Target: 3x7, 1–2 RIR
Result: 2x7, 1x6 pull ups
Action: The goal was not achieved, so no changes are planned for week 3.
Week 3
Action: The goal was not achieved, so no changes are planned for week 4.
Week 4
Action: The goal was reached, so one repetition is added for week 5.

In the exercises with additional weight, you can use a so-called double
progression. Here you start by increasing the repetitions until you reach
the end of the repetition range you set yourself with the given RIR average.
Then, instead of continuing to increase reps, you increase the additional
weight. Hence the name double progression. First, you progress the reps,
then the weight. But always make sure to keep the quality high and to stick
to your Reps In Reserve. The following example shows a double progres-
sion with a relative intensity of two to three reps in reserve. A set to muscle
failure can be omitted if you already have enough experience with estimat-
ing your relative training intensities.
Week 1
Target: 3x6–8 with 20kg, 2–3RIR
Result: 3x6x20kg, RIR:3,3,2
Action: The repetition range has not been exhausted, therefore no action is required.
Week 2
Result: 3x7x20kg, RIR: 2,2,2
Week 3
Week 4
Action: The repetition range has been exhausted while sticking to the RIR.
For the next training week, the weight will be increased by 1.25–2.5kg.

If you achieve 8–12 clean repetitions in the basic exercises of dips and pull/
chin-ups, you can continue with the next plan example. Like the first example,
this plan is a guide that you will have to adapt to yourself and your needs. So
don‘t be afraid to customize the plan in terms of volume, exercise selection,
splits, etc.!
Exercises Day 1 Exercises Day 2 Reps Sets Intensity Break
Weighted pull ups Weighted dips 1 x 3–5 3–4 2–3 RIR 3–5min
2–3 x 6–8 1–2 RIR
Weighted dips, tempo/ Weighted pull ups, tempo/ 4–6 3–4 1–2 RIR 3–5min
technique variation technique variation
Vertical pull assistance Horizontal push exercise 6–8 3 1–2 RIR, last set 2–3min
till failure
Overhead press Rowing exercise 6–8 3 1–2 RIR, last set 2–3min
till failure
External rotation shoulder Shoulder abduction 10–15+ 3 1–2 RIR, llast set 2–3min
till failure
Triceps isolation Biceps isolation 10–15+ 3 1–2 RIR, last set 2–3min
till failure

After you have achieved the repetitions in the specificity in terms of maximum strength
basic exercises with your body weight of training, you can also adjust the repetition
8–12, you start to load them. To do this, it‘s range of the back-off sets downward over
best to work with a top and back-off set time. Be careful not to lower your overall vol-
system. This way you integrate higher inten- ume too much. To regulate your fatigue and
sities into your training through the top-set work progressively, you can start with your
to specifically train your maximum strength, RIR a little higher and reduce it over time. This
and provide sufficient training volume for will give your body more time to adapt and
enough exercise and hypertrophy stimuli allow you to increase in a planned way from
with more volume in the back-off sets. week to week. How you can do this, you can
You can use a weight progression in the top see in the following example. Here you can
and back-off sets. So you stay in your rep also use many other combinations and pro-
ranges and steadily increase the additional gression schemes. The length of a training
weight as you complete your reps with the block is given only as an example with five
planned RIR. Every 4–6 weeks you can lower weeks. You train for four weeks with increas-
the rep range of your top-set by one repeti- ing intensity and resulting from this with in-
tion to get more and more specific to the one creasing volume, followed by a lowered week,
repetition maximum (1RM), meaning the also called deload.
maximum weight you can move for one rep-
etition. After you get to one rep, start again
at 3 or 4 reps with adjusted weights. For more
Block 1
W1: top set 1x5 RIR4, back off 3x8 RIR3
W3: top set 1x5 RIR2, back off 3x8 RIR2–3
Deload: top set 1x5 RIR4, back off 2x8 RIR3
Block 2
Block 3

The main exercises will continue to be trained Milestone Phase 2: 1–2 competition-valid
twice a week in this plan. Once with a heavy muscle ups.
top set and once with a tempo variation. For this, you‘re mainly using two different ex-
Which tempo variation makes sense for you, ercises. These are high pull ups and muscle
is explained in the use cases in the respective ups with a resistance band. In addition, you
chapters. If you reach the threshold of ap- will continue training maximum strength spe-
prox. 40–60% of your body weight for 1RM cifically with pull/chin ups using a heavy top
or e1RM, that means the 1RM calculated set, and generally continue to add weight to
from your top set, you can move on to phase the basic weighted exercises in order to be-
3. If you are close to this threshold, it is al- come stronger and more muscular.
ready possible to integrate explosive high High pull ups train your Explosive strength,
pull ups into the training 1–2 times a week to which is important for muscle ups. Explosive
check how close you are to the second mile- strength is the ability of the neuromuscular
stone and of course to train this ability. For system to give your body the highest possible
each session, 2–5 sets of 1–3 reps per set of strength impulse in the shortest possible
high pull ups is enough. Explosiveness and time. (23) In addition, with the help of the re-
technique will be the main focus, so keep the sistance bands, you can go through the tech-
reps low. You should always train explosive nically demanding and complex movement
exercises, those performed with great accel- sequence of the muscle up several times,
eration, with as little pre-fatigue as possible without too much effort, and thereby internal-
at the beginning of your workout. ize and improve the technique. As mentioned
earlier, you should integrate these new exer-
Phase 2: Explosive power conditioning cises with as little pre-fatigue as possible at
2.3.1.2 and technique the beginning of your workout. Here there are
countless division and design possibilities to
In this training phase, you train the muscle up restructure and build up the plan. We will fol-
specifically and plan to achieve the first free low the example of Phase 1 and expand it with
muscle up. However, the milestone to exit the the new components.
phase is more advanced.
Exercise day 1 Exercise day 2 Reps Sets Intensity Break
/ High pull ups 2–3 3–5 2–3 RIR 2–3min
Muscle ups with Muscle up with 3–5 2–3 2–3 RIR 2–3min
resistance band resistance band
Weighted pull ups Weighted dips 1x1–3 4–5 2–4 RIR 3–5min
3–4 x 4–6 2–3 RIR
Weighted dips, tempo/ Weighted pull ups, tempo/ 3–5 3–4 2–3 RIR 3–5min
technique variation technique Variation
Vertical pull assistance Horizontal push exercise 6–8 / 3 1–2 RIR, last set 2–3min
8–12 till failure
Overhead press Rowing exercise 6–8 / 3 1–2 RIR, last set 2–3min
8–12 till failure
External rotation shoulder Shoulder abduction 10–15+ 3–4 1–2 RIR, last set 2–3min
till failure
Triceps isolation Biceps isolation 10–15+ 3–4 1–2 RIR, last set 2–3min
till failure

You have now incorporated specific muscle quality over quantity continues to apply.
up training into this plan. The repetition rang- You’re progressing here with a technique pro-
es and intensities on both days should be gression. That means instead of trying more
aligned with the assistance exercises. Divide reps, you work on improving technique from
them in a way that the different qualities re- session to session and using less momentum
quired for the muscle up will be trained. For until you eventually reach the competi-
example, you can perform the ‘Technique tion-valid form.
Weighted Pull Ups’ at an increased tempo to As you do this, you should naturally decrease
further condition your explosive strength. On the strength of the resistance band on Day 2.
day 1 you should train the muscle up as spe- Based on a week of four training days, includ-
cifically as possible by using the weakest ing two upper body days, it is a good idea to
possible elastic band that still allows you to change the second leg day to a full body day.
do the reps and RIR. On Day 2, train them For more exercise and less fatigue per ses-
again, but with a stronger elastic band. This sion, many athletes prefer a frequency of
is on purpose because you are already three. Especially toward the end of phase two,
pre-fatigued from the high pull ups and then you can accelerate your learning pace by in-
the muscle ups with the band are only for creasing your frequency without taking an
technique adaptation. This allows you to ac- uncalculated overload risk. You are already
cumulate less fatigue and still be able to ful- used to the movement and your relative
ly train the movement twice a week. When you strength is at a high level. Under these cir-
reach about 3 reps with the lightest resist- cumstances, an increased frequency makes
ance band, you can switch to muscle ups a lot of sense. This full body day could look
without the band. However, make sure that like this:
Exercise day 4 Reps Sets Intensity Break
High pull ups 1+1 3–5 2–3 RIR 2–3min

cluster
Barbell squat 1 x 1–3 4–5 2–4 RIR 3–5min

3–4 x 4–6 2–3 RIR
Romanian deadlift 6–8 3–4 2–3 RIR 3–5min
Hackenschmidt squat 8–12 3 1–2 RIR, last set 2–3min

beltsquat/leg press till failure
Core/crunch exercise 10–15+ 3–4 1–2 RIR, last set 2–3min

till failure
Core rotation exercise 10–15+ 3–4 1–2 RIR, last set 2–3min
till failure
The high pull up is integrated before the leg core exercises. If you train the extension of
workout. In this case with cluster reps. So you the spine a lot, you should not forget the flex-
do two reps per set, but you do them sepa- ion and rotation. Experience has shown that
rately with a small break between each rep. due to the many other exercises that require
This way the fatigue per rep is less and the stability for the core, it is sufficient to inte-
technique is better. The squat assistance is grate isolated abdominal training once a
best performed on a machine because you week in addition. If you achieve 1-2 muscle
have already incorporated two exercises that ups in competition form, you can pass to
axially load your spine. To keep the fatigue phase 3 and start to train the first weighted
more localized in the legs, it‘s well suited to muscle ups or, depending on your goal, fur-
do exercises that give you a lot of external ther expand the reps per set!
stability. At the end of the day, perform some

Phase 3: Increasing repetitions and total volume across multiple sessions. This
2.3.1.3 additional weight approach can help manage fatigue and opti-
mize your training outcomes
Phase 3 represents the final and ongoing
stage of your training journey. The primary High sets, low reps - As mentioned earlier,
objective during this phase is to increase rep- it is important to minimize pre-fatigue when
etitions or, for competitive athletes, to pro- training muscle ups. This principle also ap-
gressively handle more additional weight. plies to muscle ups within your working sets.
Since you have the option to either increase To achieve this, it is recommended to keep
repetitions or add more weight, there are no the number of reps per set low, typically rang-
specific milestones within this phase. The ing from 1 to 3 reps. To increase the overall
training approach will largely depend on your volume of the exercise, you can simply in-
individual goal-setting and priorities during crease the number of sets performed. If your
this stage. The training protocols will vary training focuses on higher repetitions in the
based on these factors. Therefore, providing muscle up, a top and backoff set system can
a generic example plan at this point wouldn‘t be employed. In the top set, you aim to per-
be meaningful without further knowledge form as many reps as possible, pushing your
about your specific needs. limits. In the backoff sets, you leave 1-3 reps
Instead of presenting a plan, we can offer you in reserve and prioritize maintaining quality
some best practices that have proven effec- form and, if needed, incorporating additional
tive in Phase 3 based on practical experience. weight to enhance the challenge and pro-
These practices can serve as guidelines to gression. This approach allows for both vol-
help you navigate this phase and make pro- ume and quality in your training.
gress toward your goals.
Muscle up technique 2.3.1.4
Microloading - When it comes to the muscle

up exercise, the ability to add weight in small To continuously enhance your muscle up
increments is important. If your smallest pos- technique during the latter part of phase 2
sible weight progression is 2.5kg, it may not and throughout phase 3, a detailed analysis
be optimal for this exercise. For example, if of the muscle up will be conducted, focusing
your 1RM is 10kg, a 2.5kg increase repre- on each phase of the movement. The objec-
sents a significant jump of 25% in additional tive is to identify the ideal technique that suits
weight. your individual needs. Due to variations in
To ensure more manageable and meaningful anthropometry, the technique may differ
weight progressions of around 2.5–5%, it is slightly among athletes. By understanding
recommended to use microplates. These and adapting the technique to your specific
smaller weight plates allow for finer adjust- body proportions, you can optimize your
ments and enable you to increase the weight muscle up execution.
in smaller increments, which can be more
appropriate for the muscle up exercise. Phase 1: Entry (step-in technique) 2.3.1.5
Low fatigue training - The muscle up exer- To initiate the muscle up, you begin by grip-
cise requires a high level of explosiveness ping the bar. The semi-false grip can be used
and technical skill. Therefore, it is important here, similar to the pull up, to reduce wrist
to ensure that you have sufficient focus and rotation when transitioning from the pull to
energy reserves in your training plan when the dip phase. Just like in the pull up, you de-
incorporating muscle ups. It is recommend- crease the distance traveled and increase
ed to position them relatively early in your tension in your arm flexors with this grip.
workout routine. Additionally, be mindful of However, it‘s important to note that the mus-
any potential overlap with pull/chin ups. As cle up can still be performed effectively with-
you progress in your muscle ups and are able out it.
to handle more weight in this exercise, it can It‘s worth noting that without the semi-false
lead to increased fatigue. This increased fa- grip, more pulling strength is required as you
tigue may affect your performance in pull/ will need to pull higher and apply more accel-
chin ups more than desired. In such cases, it eration during the pulling phase. The entry
may be beneficial to reduce the volume of and body position in the muscle up differs
muscle ups per session and distribute the from the pull up. Instead of entering with a

hyperextended thoracic spine, you enter with spine also assumes a slightly curved position.
a slightly curved one. This is achieved by Your shoulders should be slightly protracted,
compressing your front side, and this com- and you can generate some preload in the
pression should be maintained throughout depression by gently pulling down. To per-
the entire pulling phase. The compression form the muscle up, simply release your sec-
creates a slight C-shape of the body during ond foot from the box. Due to your slightly
the muscle up, making it easier to pull around bent position and the raised entry from the
the bar. To execute the muscle up success- box, you will naturally gain forward momen-
fully, it‘s recommended to learn the step-in tum. There‘s no need to jump or swing exces-
technique. sively as you might have to when starting
To practice this technique, you will need a from the floor. This facilitates maintaining
high enough bar that allows you to hang fully. your body position and better control of any
Additionally, you will require a box that ena- additional weight, if applicable.
bles you to reach the bar with your arms ex- During the swing phase, it is crucial to main-
tended, without the need to jump or stretch. tain body tension. As you have learned in the
Grip the bar using the semi-false grip (or neu- pull up section, the latissimus requires a sta-
tral grip, depending on your preference). bilized hip during hanging pulling exercises
Place your feet on the box and connect your to develop its full strength. If you lose com-
hands to the bar. Lift one foot off the box and pression during the swing, the latissimus will
position your body accordingly. Ensure that not have optimal attachment. Sustaining
the box is not too far from the bar for this to constant body tension is also vital to achiev-
work. The leg lifted off the box should be ing maximum pull height. When body tension
slightly stretched forward. Activate your is lost, strength is compromised, leading to
quadriceps to keep the knee extended and unnecessary rotational movements in the
stabilize your hips in a posterior pelvic tilt by body instead of being utilized for vertical pull-
engaging your abdominal and gluteal mus- ing.
cles. By tightening your abs, your thoracic
Step-in technique muscle up

To familiarize yourself with the position and challenging due to the minimal distance to
the swing, you can practice two to three sets the bar and the limited horizontal strength
of the step-in technique before your actual component. It is not impossible, but it is inef-
muscle up training. ficient.
Now, the question arises: How much swing By utilizing momentum, you generate a slight
should you aim for? In practice, this may torque that aids in rotating around the bar
sound more complex than it actually is in the- more effectively. Without utilizing this mo-
ory. Firstly, you need to consider your goal mentum, achieving a smooth movement to
with the swing. The primary purpose of the position your center of gravity over the bar
entry swing is to create a slightly inclined becomes significantly more challenging
body position that aids in pulling around the (though not impossible). In essence, the mo-
bar. If your body is perpendicular to the mentum is employed to initiate the movement
ground, your pulling direction will also be of pulling yourself around the bar, rather than
mostly vertical. In this case, the bar becomes attempting to go directly through it.
an obstacle, and repositioning becomes
Resulting pulling direction with very vertical movement

The optimal amount of swing required is highly individual and can vary de-
pending on the athlete‘s technique, as well as the necessary horizontal
strength component and body position during lift-off. The guiding principle
here should be to aim for as little swing as possible while ensuring it is
sufficient for the task at hand.
During the pulling phase, you have the ability to regulate the movement
through the path of your arms, shoulders, and spine flexion. This allows
you to fine-tune the motion according to your needs. When using addition-
al weight, it is advisable to reduce the amount of momentum to minimize
the strength impulses in the horizontal direction. This adjustment facilitates
easier upward acceleration of the weight.
Due to the slight swing after entry, the body is at an angle to the ground. The body position during the
pulling initiation decides in which direction the resulting pulling force is exerted.

2.3.1.6 Phase 2: Pull phase
The combination of swing and timing forms your power is directed upwards, with only a
the foundation for an effective pulling phase. small portion being utilized for the horizontal
By executing this phase correctly, you can movement needed to pull yourself around the
minimize potential issues during the transi- bar. Initiating the pull too early or too late will
tion. The initiation of the pull phase should result in a loss of valuable power for the up-
occur when your hips are still slightly ahead ward motion. Your body position at the start
of the bar during the backward swing. With a of the pull should align with the desired direc-
moderate swing, this moment typically oc- tion of movement. If your body is too horizon-
curs shortly after the swing’s front reversal tal or too vertical, the movement will be inef-
point. When executed accurately, most of ficient.
Resulting force & body position with too early pulling initiation and optimal pulling initiation.

This concept is evident in common mistakes allows you to utilize the upward acceleration
made during the muscle up. Aside from tim- for the transition. The closer you are to the
ing, maintaining body tension at the moment bar, the more efficiently you can execute the
of pulling is crucial. As described in Phase 1, muscle up. You control the distance to the bar
your body is in a slight compression. As you and the pull path in the initial part of the pull-
initiate the pull, it’s important for your body ing phase by the timing and rhythm of your
to move as a cohesive unit while maintaining elbow bending while retracting your arms.
compression. If body tension is lost during Bending your arms too late may result in pull-
the initiation of the pull, power for the upward ing away from the bar, while bending them
movement may be diminished as the energy excessively early can lead to pulling toward
is dispersed throughout your body. the bar too quickly, hindering your ability to
Once you’ve initiated the pull phase with op- transition around it. By optimizing this move-
timal momentum and timing, the goal is to ment, the transition becomes smoother as
pull yourself up as close to the bar as possi- your chest and center of gravity are already
ble. This minimizes the range of motion and in close proximity to the bar.
Pull path with little and much arm flexion (right) and the resulting distance to the bar.

2.3.1.7 Phase 3: Transition
The transition phase marks the shift from the pass around the bar. In other words, longer
pulling phase to the pushing phase. Its ob- arms necessitate either a faster upward ro-
jective is to quickly and efficiently bring your tation of the elbows at the same pulling height
chest and elbows over the bar in order to in- or a higher pulling height within the same
itiate the push-up movement. The necessary timeframe. Therefore, individuals with longer
pulling height for a successful transition de- arms require either increased rotational
pends on several factors. The first determi- speed or more pulling height to execute a
nant is the length of your arms. Longer arms successful transition.
require a greater distance for your elbows to
Upward rotation of the elbows for different arm lengths. If the arms are longer (blue lines), more distance has to be covered during the
upward rotation.

Muscle up transitions with elbows close to the body (above) usually require more pulling height during the transition because the distance to the bar is greater
during the transition. If you extend the elbows by rotating the arms more internally, the distance to the bar and the required pull height will be slightly reduced.

Transitioning with a stable depression in the shoulder (left) and a stronger elevation (right).
The second crucial factor is your shoulder mobility, specifically the internal
rotation and extension of your shoulders. The combination of internal ro-
tation and extension determines the distance between your body and the
bar during the movement and thus influences the required pulling height.
To achieve close proximity to the bar during the transition, you need to
bring your arms to the sides and back.
For individuals with longer arms, more internal rotation and/or extension
are required to minimize the distance. Internal rotation decreases the ef-
fective arm length both sagittally and frontally. While it may seem that more
internal rotation is always beneficial, in practice, it can pose risks. Perform-
ing a muscle up with strong internal rotation and arm abduction is a pre-
carious position for many individuals. The explosive and coordination-in-
tensive nature of the movement, coupled with the challenge of stabilization,
increases the risk of shoulder injuries. Additionally, to facilitate an efficient
transition, many athletes sacrifice stable shoulder depression for elevation,
allowing for more extension and internal rotation.

However, adopting this technique may lead appropriate grip width is approximately
to short- to medium-term issues in the shoul- shoulder-width, allowing for a reasonable
der or elbows due to the high loads experi- transition. A narrower grip may cause your
enced during the transition. Only a few ath- hands to obstruct your chest during the tran-
letes can withstand such extreme shoulder sition, while a wider grip necessitates more
loads. Consequently, in order to prevent in- abduction with the same amount of internal
jury in the long run, it may be necessary to rotation. Additionally, a wider grip requires
compromise some efficiency and prioritize more extension to avoid excessive internal
strengthening. Therefore, avoid excessive rotation, which often results in reduced inter-
internal rotation or extension while compro- nal rotation due to the backward movement
mising shoulder depression. of the elbows. Reducing rotation and abduc-
Next, consider the impact of grip width on the tion makes it easier to maintain scapular de-
transition. The width of your grip determines pression. Therefore, a narrower grip is gen-
the amount of elbow flexion required for the erally less risky for the shoulders but may
transition. Consequently, it also influences increase the load on the elbows to some de-
the load on your elbows to some extent. An gree.
Transition with different grip widths, shoulder-width on the left and slightly wider on the right.

Another reason to consider a closer grip as a The final factor in controlling the transition is
starting point is the theoretical improvement the mobility of your thoracic spine. If you have
in latissimus control. When performing explo- good control over your thoracic spine and
sive shoulder extension, it is typically more can arch it over the bar at the appropriate
effective to engage the latissimus by keeping time during the transition, you can initiate the
the arms close to the body. This makes a clos- dip earlier and transition into the pushing
er grip more powerful for most athletes, de- phase more rapidly. Additionally, this mini-
spite requiring a greater upward range of mizes the risk of falling behind the bar due to
motion. However, it is important to remember a loss of balance with minimal acceleration.
that this recommendation should serve as a
guide to finding your own optimal grip width.
Better balance due to the flexion of the thoracic spine (right) compared to a straight thoracic position on the left side, where the center
of gravity is further behind the bar.

Phase 4: Dip 2.3.1.8
The dip, also known as the “push phase,” is the part of the muscle up where
you push yourself into the support position after successfully transitioning
from the pull phase. The actual start of the dip can begin earlier than when
your elbows are fully above the bar. As soon as your elbows are above the
bar, initiating the dip by extending the elbows and bringing the arms clos-
er to the body already contributes to the upward movement.
Initiating the dip earlier has several benefits. It can compensate for the
lack of acceleration from the pull phase, allowing you to continue the up-
ward momentum. This is particularly important for competitive athletes
who work with maximum weights, as it helps them achieve the last few
centimeters of pulling height required for successful repositioning in com-
petition. Initiating the dip earlier can also help compensate for a greater
distance from the bar, as extending the arms reduces that distance.
By initiating the dip earlier and extending your arms, you generate upward
strength while simultaneously shortening the distance to the bar. This ef-
fectively reduces the lever arm of the force pulling you downward. It also
reduces the risk of not pushing your chest far enough over the bar after
the repositioning phase, which could result in falling back down.
The dip phase concludes when you are in the support position above the
bar with your arms fully extended. At this point, you have successfully
completed the muscle up movement.
Compensation of low pull height with an early arm extension.

Proper initiation of negative to generate sufficient momentum.
Phase 5: Negative movement/reset 2.3.1.9
During the reorganization phase of the second, third, and subsequent

repetitions of your set, the objective is to restore the body tension and
momentum to the same level as in the initial repetition. This can be
achieved by effectively utilizing the negative portion of the movement. To
accomplish this, it is crucial to release yourself from the dip at the appro-
priate angle and tempo, enabling you to restart phase 2 optimally.
To execute this effectively, it is recommended to lower yourself slightly
into the negatives of the dip and then, in a controlled manner, guide the
negatives forward and downward. By initiating the negatives in this man-
ner, you can generate the necessary momentum for your specific tech-
nique. The angle at which you initiate the negatives will depend on the
amount of momentum required for your technique. It is important to find
the right angle to ensure sufficient momentum. As mentioned previously,
maintaining a controlled tempo is essential. Instead of simply allowing
yourself to fall downward, employing a deliberate and controlled tempo
provides better control over the momentum and allows for more time to
regain body tension.
2.3.2
Comment on For competitive athletes in weighted calisthenics, the muscle up is a man-

datory exercise. However, for many other athletes, possibly including your-
the muscle up of self, the muscle up is a choice. It is important to consider whether the
the author muscle up can provide added value to your training goals and whether it
aligns with your overall training plan.
Assuming that you have already achieved proficiency in the muscle up and
can perform it successfully, the decision to incorporate it into your training
should be based on its compatibility with your goals. It’s worth noting that
the training modalities that are optimal for the muscle up may not be opti-
mal for other goals such as strength or muscle building.
The muscle up is primarily a power exercise, where the aim is to accelerate
weight to the maximum. Training for power exercises requires specific con-
siderations, including low fatigue, low volume per session, low to medium

absolute intensities, and ample rest. These variables, however, may conflict
with the requirements of strength or hypertrophy training, which generally
involve higher volumes, higher intensities, and consequently more fatigue.
While the muscle up is not necessarily unsuitable for strength and hyper-
trophy training, it may not be the most optimal choice. If your training goals
primarily revolve around strength and muscle building, and you are not a
competitive athlete with specific goals related to the muscle up, this exer-
cise may not significantly contribute to your hypertrophy and strength
training plan.
Ultimately, the decision to include the muscle up in your training should be
based on whether the potential benefits outweigh the compromises you
may have to make in terms of training modalities. If you believe that the
muscle up is worth integrating into your plan despite the potential conflicts,
there is nothing to prevent you from successfully incorporating it and en-
joying its benefits.
2.3.3
Common muscle up Below, I will outline typical errors or compensatory movements that you
mistakes should strive to minimize during both training and competition. By avoiding
these compensations or keeping them within acceptable limits, you can
reduce the risk of injury and optimize your long-term performance.
2.3.3.1 Pulling too early
The objective of proper pull timing is to gen- accelerate it, but you also have to decelerate
erate a resulting strength that is as vertical as it beforehand in order to change its direction.
possible while enabling you to pull around the Moreover, initiating the pull too early often
bar. Based on my experience as a coach, in- results in a more inclined posture during the
itiating the pull too late is quite uncommon, pull phase, making it challenging to efficient-
so we will focus on the implications of initiat- ly transition around the bar. To compensate
ing the pull too early. This occurs when you for this, you may need to employ a knee kick
begin the pull while your body is still moving or perform a forceful hip flexion to achieve
forward during the swing phase. Conse- successful repositioning. Thus, it is crucial to
quently, an additional force acts against your initiate the pull either at or shortly after the
pulling direction. In this scenario, you not reversal point, depending on your swing, to
only need to overcome your body‘s inertia to generate the optimal resulting strength.

Initiating the pull of the muscle up too early leads to a very horizontal body position and thus to an unfavorable lift-off position.

When it comes to timing, the amount of swing you have affects how long
you should wait before initiating the pull to ensure your body is at the cor-
rect angle again. If you have a minimal swing, you should start pulling at
the reversal point once your body has come to a complete stop. However,
if you have more swing, the ideal timing for the pull may be shortly after the
reversal point. Therefore, your timing is directly influenced by the extent of
your swing. The perfect pull timing is contingent upon your posture in re-
lation to the bar, which should be predominantly upright with a slight incli-
nation angle that facilitates pulling around the bar. By paying attention to
this aspect, you can preemptively reduce the need for excessive knee and
hip kicks.
Strong hip flexion during the transition as a result of too early pull initiation.
2.3.3.2 Loss of body tension
In the following scenarios, it is assumed that aiming to perform an exercise explosively

you are already proficient in performing a without relying on additional momentum, it
muscle up in a competitive manner. There- may feel unnatural. The same applies to the
fore, any compensatory movements used to muscle up. Attempting to solely rely on shoul-
generate momentum can be considered as der and arm strength while keeping your body
technique errors rather than a lack of strength. rigid is highly inefficient. As a result, your
If your primary issue is simply a lack of brain instinctively resorts to its natural pat-
strength, the following information may not tern of generating extra momentum for the
be relevant to you, as your momentum gen- intended movement. However, since this de-
eration is likely due to insufficient pulling pow- viates from the prescribed rules, it distorts
er rather than a lack of body tension. The the exercise and renders it incomparable.
human body is naturally inclined to utilize Thus, it becomes necessary to unlearn and
momentum for increased movement efficien- suppress these instinctual impulses. To aid
cy. For instance, when sprinting, we swing our you in this process, we will provide strategies
arms forward; when jumping, we pull our for avoiding these common mistakes associ-
arms upward; and when throwing, we generated with the use of momentum.
ate momentum through body rotation. When

2.3.3.3 Knee kick
A knee kick refers to the act of slightly pulling

the knee towards the body, resulting in up-
ward momentum. It is important to note that
a knee kick is always accompanied by a hip
kick, although the distinction is made for de-
scriptive purposes.
If you notice a knee kick during your muscle
up, it can typically be easily corrected by em-
ploying the Step-In technique correctly. Dur-
ing the step-in, ensure that you properly en-
gage your knee extensor muscles. When your
quadriceps are activated, it becomes difficult
to bend your knee excessively. Another ap-
proach is to elongate your feet. By pointing
your toes, you encourage a stretched and
lengthened leg position, which helps reduce
the occurrence of a knee kick.
Muscle up with light knee kick

2.3.3.4 Hip kick
A hip kick in the context of a muscle up refers

to the action of hip flexion without significant
knee flexion. This type of swinging motion is
quite common during the exercise. It is worth
noting that a slight adjustment in hip angle
may be necessary for maintaining balance
during the transition and facilitating the pull
around the bar. In this context, the hip kick
mentioned as a ‘mistake’ refers specifically
to the explosive hip flexion that occurs when
initiating the pull phase.
To correct a hip kick, there are two possible
actions you can take. Firstly, consciously en-
gage your gluteal muscles by tightening your
buttocks. This helps to keep your hips in an
extended position. Additionally, a hip kick
often occurs as a means of correcting the
movement trajectory. In such cases, the hip
kick is used to adjust a body position that is
too horizontally oriented. To avoid this unde-
sired hip kick, it is crucial to ensure proper
timing during the lift-off phase, as discussed
in the previous section.
Muscle up with a slight hip kick/hip hinge before the transition to correct the pull path (left) and a hip kick directly after/during the
lift-off (right).

2.3.3.5 Hyperextension of the spine
Another method of utilizing momentum in a muscle up is by generating it

through pre-tension created by hyperextending your spine. This involves
pushing your chest forward during the swing-in phase, creating a hollow
back, and moving your hips into an anterior pelvic tilt.
Muscle up with preload due to a hollow back
This action stretches the front of your body significantly and generates
passive muscle tension. When you initiate the pull phase, the change in
the spine and hip position produces momentum that aids in your upward
movement. However, it’s important to note that in competition, this type
of momentum is indirectly prohibited, as any change in pelvic position dur-
ing the pull phase is considered invalid.
To prevent this compensation, it is crucial to master the correct walk-in
technique. By swinging into the muscle up with a stable compression in
your core, you can anchor your spine and pelvis in the appropriate position.
As additional weight is added, such as in weighted muscle ups, maintaining
this stability becomes increasingly challenging, as your core muscles need
to exert greater force to stay engaged. In some cases, additional abdom-
inal muscle training can be highly beneficial in achieving this stability.

2.3.3.6 Wrists blocking the transition
This particular mistake can greatly impact the

success of a muscle up for many athletes.
Failing to rotate your wrists upwards during
the transition can result in difficulties finding
balance above the bar and hinder your abili-
ty to initiate the dip. The position of your
wrists increases the distance to the bar, im-
peding a successful transition even if the pull
height is adequate.
Muscle Up mit leichtem Hüftkick/Hip Hinge vor der Transition
Insufficient rotation in the wrist is blocking the transition
To avoid this mistake, there are various ap-

proaches and strategies you can employ.
One effective solution is to slightly loosen
your grip during the transition, allowing your
wrists to rotate upwards along with your el-
bows, and then tighten your grip again at the
appropriate moment.

Wrists properly rotating together with the elbow
However, it’s worth noting that for athletes with long arms, this aspect of
the muscle up requires a rapid transition and greater shoulder mobility.
Consequently, this strategy may have limited effectiveness for such indi-
viduals. An alternative technique, known as the “Iron Wrist” transition, was
popularized by Ruslan Saibov. In this approach, instead of rotating your
wrists, you maintain a strong grip with your wrists anchored in a semi-false
grip position. During the transition, you initiate the dip as early as possible
by extending your arms while still moving upward. Although this places
significant stress on your wrists, a successful transition is still achievable
because the constant upward movement reduces the dependence on bal-
ance over the bar.
Iron wrist transition: The wrist is not rotated evenly with the elbow.

2.3.4
Variations of the Now that you have a clear understanding of what the perfect form of the
muscle up should look like for you and the mistakes to avoid, it‘s time to
muscle up guide you through selecting the right exercises and exercise categories to
further enhance your muscle up performance. We will explore different
variations of the muscle up and determine which ones are suitable for in-
corporation into your workout and the reasons behind it. Additionally, we
will discuss a selection of assistance exercises that can help you identify
technique mistakes in your muscle ups and correct them through changes
in your training. It‘s important to note that this list represents only a sample
of exercises that have been tested and proven effective in the King Of
Weighted Coaching program.
2.3.4.1 Muscle ups with resistance band Muscle ups with in-between swings 2.3.4.2
Execution: Wrap the resistance band around Execution: Instead of pulling yourself straight
the bar and position yourself in a way that the back up after the negative of the muscle up,
band runs through the middle of your body. you wait for another swinging movement of
Step into the band with one (or both) feet. The the body backward and forwards.
band assists you very strongly in the lower This means you lower yourself from the mus-
phase of the pull and the support then de- cle up, commute back, and pull back up again
creases towards the top. Depending on the with the right timing.
strength of the band, the assisting effect dif- Application: This variation can be helpful for
fers. you if you have trouble with timing.
Application: Banded muscle ups are primar- The longer pendulum phase gives you more
ily used for technique training. In addition, it time to get the right timing for the pull. How-
can help you to accumulate more training ever, the longer time in the hang causes fast-
volume if unassisted muscle ups cannot yet er fatigue and therefore must be taken into
be trained with sufficient volume due to your account when programming. In general, this
strength level. You use the band as an inten- variation offers you advantages if you are not
sity regulator to control the training volume. yet confident with the technique, but strong
enough for several repetitions.
Muscle Ups with resistance band

2.3.4.3 Muscle ups without dip
Execution: You perform a muscle up with transition, but deliberately skip

the dip. So you’re trying to accelerate yourself out of the pull into the lower
position of the dip without pushing yourself up into the dip.
Application: As described in Phase 4 of the muscle ups, by initiating the
dip early you can compensate for the pull up and transition technique.
So to train the transition, especially the rotation of the wrists and the posi-
tioning of the center of gravity above the bar, this variation is excellent be-
cause it does not allow any compensations using the dip.
High pull ups with focus on a high pull
2.3.4.4 High pull ups
Execution: During high pull ups you only perform the pulling phase of the
muscle up as explosively as possible. Instead of pulling yourself around
the bar, you pull up past the bar.
Application: You can use high pull ups as a regression of the muscle ups.
The high pull up can help you condition your explosive strength and learn
the pull with proper technique.
Additionally, you can use it as an alternative to muscle ups if you are tem-
porarily unable to perform the transition due to shoulder/wrist problems.
You can additionally program the high pull up if you have difficulties with
timing and body tension.
Similar to the muscle up without the dip, the reduced complexity of the
exercise makes it easier to focus on the technique. If you are a bit more
experienced, you can also use the high pull up to overload. This means you
train the high pull ups with more than 100% of your muscle up weight for
the selected repetition range. Especially for you as a competitive athlete,
this is a very proven way to get your body used to heavy loads for the mus-
cle up without accumulating too much fatigue and exposing yourself to a
higher risk of injury due to possible technical errors during the transition.

2.3.4.5 Modified high pull ups, transition bias
Execution: The modified high pull ups with Application: This variation is designed to
transition bias are the intersection between help you get your pulling technique perfect.
muscle ups and high pull ups. In this variation The low momentum forces an upright posture.
of the high pull up you reduce the momentum The small distance to the bar will force you to
to the absolute minimum and try to pull your- perform a clean ‘transition’ with a rotation of
self up as close to the bar as possible. Due your elbows and wrists. This variation is very
to the reduced momentum, your center of suitable as a substitution for muscle up train-
gravity is still behind the bar, which is why you ing with higher frequencies and overloading
don’t move into transition. You focus on get- the movement due to the low ROM, but still
ting your center of gravity close to the bar and high specificity to the muscle up. Especially
rotating your elbows upward as much as pos- for weighted calisthenics athletes this varia-
sible. tion offers the possibility to train muscle ups
very specific with progressive loading without
being dependent on a successful transition.
Modified high pull ups focusing on a movement close to the bar with an indicated transition by bringing the elbows back and curving
the thoracic spine.

2.3.5
Assistance exercises The muscle up is a combination exercise of an explosive pull up and a dip
for muscle ups movement. As already discussed, the most important assistance exercise
for strength is the weighted pull/chin up. The hypertrophy and health as-
sistance do not deviate from those you already know from the pull/chin up
chapter due to the very similar movement patterns. So at this point go back
to the pull/chin up chapter to find additional exercises from these areas.
!
@micha_bln_!

3.
3. Lever Skills www.kingofweighted.com 177
Human Flag, Alois & Micha, 2021 Photo: Daniel Eggert
Lever
Skills
3.
Lever Skills
Lever skills are isometric elements performed vertically against the force
of gravity. These include the front lever, back lever, dragon flags, human
flags, victorians, planches, maltese, and more. In order to establish train-
ing methods and a comparable standard for assessing the form and exe-
cution of calisthenics lever skills, specific form standards have been de-
fined in this book. When your exercise execution aligns with these form
standards, it is referred to as ‘perfect form’. It’s important to note that these
form standards serve as a foundation for analysis in this book and may not
be infallible or universally agreed upon.
If new and recognized associations establish a uniform definition in the
future, these will be acknowledged in a subsequent edition of this book.
Until then, the existing conventions will be considered as the accepted
standard. In the following sections, I will provide a detailed explanation of
the approach to standardizing lever skills and establishing form conven-
tions. The first fundamental aspect of these conventions is rooted in the
beauty of movement, which is a significant attribute in calisthenics.
The significance of movement aesthetics is evident in the origin of the word
itself, with the Greek roots καλός (kalos) meaning “beautiful“ or “good,“
and σθένος (sthenos) meaning “strength.“ (37) Within the realm of move-
ment aesthetics, lever skills possess two key characteristics. The first is
the ability to resist gravity. However, simply resisting gravity while main-
taining a sagging posture like a banana does not fulfill the aesthetic ideal.
The second characteristic, which truly enhances the visual impact of lever
skills, is body tension. It is through maximal body tension that athletes
achieve the illusion of floating perpendicular to gravity, effortlessly aligning
their joints in a straight line in the air. From this idealized perspective of
lever skills, universal conventions can be derived that apply to all lever skills,
even those not specifically covered in this book.
These conventions allow for the definition of a theoretical perfect form for
each lever skill, enabling a standardized assessment of their difficulty lev-
el, programmable training, and the ability to analyze mistakes for improve-
ment. Without a theoretical optimum, there would be no errors or possibil-
ities for optimization. By adhering to these conventions, you can establish
a uniform standard for your own training, progressively working towards
your goals. Any deviations from the theoretical optimum can be recognized
as compensatory movements, prompting appropriate corrective actions
in your training regimen. For the first form convention, the following is de-
fined:

1. The body is stabilized in a line as perpendicular to gravity as possible.
Explanation: The level of difficulty in performing a lever skill is directly re-

lated to the distance between the body’s center of gravity and the axis of
rotation of the joint that is under the highest load, typically the shoulder
joint. The greater this distance, the more challenging the lever skill be-
comes. The maximum distance is achieved when the lever skill is stabilized
in a straight line and held parallel to the ground, which is considered the
ideal position (perpendicular to gravity). Therefore, this position should be
the target for lever skills. However, certain skills, like the dragon flag, nat-
urally involve performing the skill at a slight angle to gravity. As a result, the
convention of being “as perpendicular as possible” has been adjusted to
accommodate these specific lever skills.
Application lever skill convention 1: A deviation from the horizontal alignment represents a simplification and is therefore considered
compensation. In the example, the compensation arises from the flexed hip

2. All joints, that are perpendicular to gravity, are aligned in such a way that they can be
muscularly stabilized as actively as possible against gravity.
Explanation: To achieve maximum body tension in lever skills, each joint

needs to be stabilized individually against the pull of gravity. This involves
aligning the body as parallel to the ground (horizontal) as possible. The
goal is to anchor the joints in a way that counters the natural rotational or
pulling forces exerted by gravity. By achieving this optimal alignment, you
can maximize the leverage and maintain the highest level of body tension
during the execution of lever skills.
Application lever skill convention 2: If joints are not stabilized against the pulling direction of gravity, the difficulty of the element is
reduced. These movements are therefore considered compensations. Thus, although both planches are relatively in line, in the
example below, compensation is made via a hollow back and thus the spine is not sufficiently stabilized against gravity.

3. All (relevant*) joints are kept in an extended position, depending on the selected
regression.
Explanation: It is important to consider the convention for both full lever

skills and their regressions, which are simplified versions with reduced dif-
ficulty by adjusting the lever length. This convention ensures completeness
and applicability to all lever skills. The term “relevant” refers to the joints
that need to be extended based on the specific skill. There is a distinction
between bent-arm lever skills (arms bent) and straight-arm lever skills
(arms extended), but since only straight-arm lever skills are discussed in
this book, further considerations will focus on them. Depending on the
chosen regression, the spine, hips, and/or knees can be kept extended or
bent at an angle, and this will be discussed in detail later in the book.
Application lever skill convention 3: If joints relevant to the selected progression are not fully extended, the difficulty of the element is
reduced. These movements are therefore considered compensations. In this example, the compensation arises from bending the
elbows, which should be kept extended.

By applying these three conventions, you can analyze the execution of

lever skills, identify weak points, and recognize compensatory movements
that deviate from perfect form. This analysis will help you develop strate-
gies to address these compensations. In other words, when examining
your lever skills, ensure that all three conventions are followed and adapt-
ed to your progression. If any deviations are identified, you can adjust your
execution accordingly. If you are not yet capable of doing so, you can mod-
ify your training to learn the necessary skills as efficiently as possible.
Wording: In this book, the term “progression” is used when referring to the
easiest form of a skill, and the exercise described for that form is consid-
ered a progression. Conversely, the term “regression” is used when refer-
encing the final form of the skill as a reference point in the context of the
explanation, and the exercise described is considered a regression.
Definition progression and regression of a skill
3.0.1
Lever skills load You can already determine whether a lever skill is being performed cor-
variables rectly based on the established form conventions. However, before delving
into the training planning for lever skills, it is important to familiarize your-
self with the various load variables that are essential to know and under-
stand. This will provide you with an overview of the factors that influence
the training of lever skills.
3.0.1.1 Intensity
In isometric contractions, the intensity is typ- body‘s center of gravity and the shoulder
ically expressed as a percentage of MVC joint. Increasing the load arm can be achieved
(maximal voluntary contraction) in the litera- through various methods.
ture. However, this measurement is not ap-
plicable in lever skills training due to its im- The first method is extending the spine. In
practicality. Instead, the intensity in practice a full tuck position, the spine is slightly round-
is determined by the choice of progression ed. By extending it, the normal distance be-
and the duration of the hold. tween the body‘s center of gravity and the
The intensity is categorized into absolute and shoulder joint increases, resulting in a great-
relative intensity. Absolute intensity refers er load arm and higher intensity.
to the difficulty or “heaviness“ of the lever skill
progression. It is influenced by the load arm,
which is the normal distance between the

The second method is extending the hip,

typically following the extension of the spine.
Increasing the angle of the hip further inten-
sifies the skill by increasing the load arm on
the shoulder. Additionally, when the hip is
extended beyond 90°, the load arm on the
abdominal muscles becomes relevant, as
they experience increased load.
The third method, which follows the extension

of the hip, involves extending one or both
knees. This extension further increases the
load arms and consequently intensifies the
skill. Another way to adjust the intensity is by
modifying the angle of hip spread. Spread-
ing the legs decreases the load arms while
bringing the legs together increases the load
arm. This allows for fine-tuning the progres-
sions according to individual needs. It is im-
portant to note that these four methods can
be combined to further adjust the intensity
as desired.
Lever skills intensification sequence

In training practice, it’s crucial to monitor Volume 3.0.1.2
your progress in terms of absolute intensity.

To effectively track this, it is advisable to reg- This point is very difficult to define for lever
ulate the intensity using only one method, skills because there are only few references
especially in the beginning. For example, you on it and volume always interacts with inten-
can start with a full tuck progression and fo- sity. In addition, it is difficult to define fixed
cus on extending your spine until you can values due to the mixture of isometric holding
maintain that position. Once you can consist- times and dynamic assistance exercises.
ently keep your spine extended, you can then Therefore, the following values should only
work on adjusting the hip angle while keeping be considered as guidelines that you can use
the knee angle constant. By focusing on one as an orientation. The individual deviations
method at a time, you can better assess can therefore be very large.
whether the resulting load arm is truly increas-
ing and if you are progressing effectively. Holdtime per hold
However, as you advance and for individual The relevant range of hold times for you are
reasons, you may choose to combine multi- derived from the sensible MVC ranges.
ple methods, such as in a half-lay straddle If your muscle contracts with too low intensi-
lever skill (hips extended, legs spread, knees ty, no adaptation will take place in the long
bent). In such cases, it’s important to be cau- run. To stimulate muscle hypertrophy, the
tious and use only one method of scaling in- MVC should be at least 70%, and for strength
tensity within that combination. Otherwise, it adaptations 80–100%. This leads to hold
can become challenging to track your pro- times for hypertrophy of approximately
gression objectively. 3–30s and for strength of approximately
Apart from absolute intensity, there is also 1–5s. (24) These data were never collected
relative intensity to consider. Relative in- specifically for isometric lever skills and
tensity refers to how close you are training to should therefore be taken as a guide and not
the maximum possible holding time for your as absolute truth.
chosen progression. The closer you train to What you can learn from this, however, is to
failure, which is when you can no longer main- be careful when choosing hold times. Pick a
tain the progression with adequate form, the hold time that allows you to train intensely
higher the relative intensity. It is recommend- enough to trigger the desired adaptation. In
ed to train until technical failure, where the our King Of Weighted Coaching, the following
form no longer meets your desired standards, holdtimes have proven to be very effective in
rather than pushing to the point of complete their specific context.
inability to hold the position. This approach
reduces the risk of injury, maintains high Ballistic holds - 1–3s
training quality, and allows for angle-specific Ballistic holds can be defined as any exercise
training (more on this later). Typically, train- where you accelerate into a progression of
ing until technical failure corresponds to an isometric hold. An example of this is L-Sit
stopping the hold around 1–3 seconds be- to planches, front lever raises, planche lean
fore reaching the maximum possible holding to holds or various lever change holds. These
time, allowing for slight drops in form ballistic holds are used to increase strength
in a specific progression. You work with sev-

eral successive short but very intense holds. Holdtime per session
In this way, you accumulate higher total hold Assuming you would train exclusively isomet-
times with a very high MVC despite very short ric, recommendations can be found in the
holds in order to achieve a strength adapta- range of 80–150s holdtime per session for
tion in this position. They are suitable for ad- hypertrophy and 30–90s holdtime per ses-
vancing to a new progression when longer sion for strength. Logically, these holdtimes
holds are not yet possible with sufficient qual- must be performed at the appropriate abso-
ity. However, they are challenging and de- lute intensity. (24) Again, unfortunately, this
manding, requiring coordination and data has not been collected in the context of
strength. Beginners should approach ballis- calisthenics lever skills and therefore must be
tic holds with caution. In the section ‘Lever taken with a lot of caution. Since you are usu-
skill specific assistance’, you will find more ally not only training lever skills but also doing
information on the use of ballistic holds. other exercises to stimulate your strength/
hypertrophy, you can use the lower ranges of
High intensity holds - 2–5s hold times per session as a guide to having a
These short but intense holds are primarily starting point. Hopefully, there will be better
used to build strength in a specific progres- and more specific data in the future.
sion. The high intensity limits the hold time
per hold and the total hold time per session Holdtime per week
due to resulting fatigue. These holds are The hold time per week is the product of the
more suitable for advanced athletes who are selected frequency and the hold time per
technically experienced and have the neces- session.
sary strength capacity for short intense holds.
Assistance volume
Medium intensity holds - 5–8s As mentioned earlier, it is very unusual for an
This range provides a good compromise for athlete to train only lever skills. So when talk-
accumulating enough volume while main- ing about volume, all exercises that train the
taining a high enough intensity for strength same muscles as the lever skill must be taken
adaptation. The risk of injury is relatively low- into consideration. Here you can roughly
er compared to high-intensity holds, making base yourself on 10–20 sets per movement
it more likely to maintain a high-quality lever or muscle group. (25)
skill performance.
The total volume is therefore composed of
Low intensity/conditioning holds - 8–10s+ the hold time per week (seconds per session
Longer holds at low intensity are suitable for x frequency) plus the specific assistance vol-
developing coordination, positioning, con- ume of 10–20 sets per week. As the specific-
trol, and balance in lever skills. They also help ity of the assist decreases, the carryover to
beginners practice the correct technique and the lever skill also decreases. So a dip has
prepare their joints, tendons, and ligaments less carryover to a planche than a planche
for future, more intensive stresses associat- push up. So the goal should be to make the
ed with lever skills. volume as specific as possible while respect-
ing all other training goals and individual cir-
cumstances.

3.0.1.3 Frequency
The frequency indicates how often per week

a lever skill is trained.
The choice of frequency is based on a number
of factors that you should consider in order
to train a lever skill at low risk.
1. Training experience
If you have little to no training experience with a lever skill, it is recommended that you
start with a frequency of 1 to a maximum of 2. Give your joints, ligaments, tendons
and muscles time to get used to the sometimes very extreme and unfamiliar positions.
The more experience you have, the higher the frequency is that you can choose.
Very experienced, highly specialized athletes can train lever skills almost daily.
However, the norm is 2–3x per week for advanced athletes.
2. Body weight and height

The bigger and heavier you are, the greater the workload (absolute weight x hold time)
for a lever skill. In other words, for a full tuck progression, a heavier athlete needs
more strength than a lighter one. The same is true for body size. There are detailed
explanations of this in the ‘influencing factors’ section. Intensity and frequency are
interdependent. The more intense you train, the less often you can do it, because the
load on your body is very high. So the bigger and heavier you are, the lower you should
initially choose the frequency because your lever skill training is automatically a bit
more intense due to the larger workload. A frequency of 1 to a maximum of 2 is recom-
mended here. With increasing relative strength, the intensity of an element logically
decreases over time, even for heavy athletes, which means that the frequency can be
increased again.
3. Interference with other exercises

There are only a few athletes who exclusively train a lever skill and have little to no
other training content. Therefore, overlap with exercises that train the same muscle
groups must be considered. If you also train skills such as the handstand push up and
heavy dips, you will have to cut back in one area. Depending on your priorities you
have to adjust the frequency to avoid overload.
4. Priority
As already mentioned in point three, the prioritization of the lever skills in training also
determines the frequency. To maintain your level, one workout per week is usually
sufficient, as long as you maintain your body weight. If you want to make progress,
you have to invest more time and train the skill more frequently in consideration of
points one to three.

3.0.1.4 Influencing factors
As stated in the volume and frequency sec- Similarly, a small and lightweight road bike
tion, several significant factors influence your rider with a significant proportion of muscle
training in lever skills. It is essential to under- mass in their thighs will encounter similar dif-
stand these factors in order to adjust your ficulties as taller athletes, despite their small-
training accordingly. Furthermore, compre- er size and weight. This is because the dis-
hending these factors will provide insight into tribution of weight in your body also plays
why certain skills may be more or less chal- a role. For example, an athlete with a well-de-
lenging for you. veloped upper body and lighter legs, despite
Firstly, consider your height and weight as having the same body weight as someone
influential factors. Higher body weight corre- with heavier legs and a lighter upper body, will
sponds to lower relative strength. This is due possess advantages in relation to lever skills.
to the fact that an athlete’s strength is pro- Another factor worth mentioning is body fat
portional to the muscle’s cross-sectional percentage (BF%). Even if two athletes
area rather than its volume. Consequently, have the same body weight but different BF%,
smaller and lighter athletes have a more fa- the athlete with a lower BF% will have an ad-
vorable ratio of muscle cross-sectional area vantage. Likewise, body proportions are
to body weight (28). This explains why most significant. Individuals with long legs and
professional gymnasts tend to be small and short torsos tend to face disadvantages,
light. Hence, if you have a larger and heavier whereas those with short legs and long torsos
build, lever skills will likely be more difficult have certain advantages. This is because
for you. Nevertheless, it is important to note having more weight close to the axis of rota-
that size and weight alone do not determine tion in lever skills reduces the effective load
your ability to learn lever skills. arm.
Shift in center of gravity (red dot) with different body proportions. The longer and/or heavier the lower body becomes in relation to the
upper body, the more force the athlete must apply. If the body‘s center of gravity is lower (further to the right in the picture) the
athlete must apply more force to remain in balance.

Moreover, internal torques play a crucial

role in determining your aptitude for a spe-
cific lever skill. The force arm of a muscle
relies significantly on its attachment points.
When a muscle has a larger force arm in a
specific position, it can exert more power. For
instance, in the case of the front lever, the
attachments of the latissimus dorsi and teres
major on the upper arm are key factors that
determine the level of difficulty for the skill.
Having favorable muscle attachments in the
latissimus and teres major provides a deci-
sive advantage in performing the element.
Example of long and short force arm of latissimus during front lever. The larger the force arm (longer, blue line), the more torque the
latissimus can apply with the same muscle strength.
The same principle applies to other muscles involved in various lever skills. Another factor that
is often overlooked is your maximum strength capability. If you have limited training in
developing this aspect, it will be less prominent. Lever skills, as mentioned earlier, demand a
high level of relative strength, which combines maximum strength and body weight. Therefore,
if you predominantly train with light weights and higher repetition ranges while lacking strength
development, you will be at a disadvantage compared to an athlete with similar muscle mass,
size, and body weight but a higher maximum strength level.
To illustrate this, let’s consider the e1RM (estimated one-rep max) results of a client from the
King Of Weighted Coaching. Two graphs display the athlete’s e1RM for weighted dips and
weighted chin ups. Despite having advanced training experience, this athlete faced significant
difficulties in progressing with the front lever and handstand push-ups (HSPU) skills. Howev-
er, within a span of fewer than four months, the athlete managed to advance from an advanced
tucked position to a full front lever and from pike push-ups to HSPU, all without increasing the
volume of skill-specific training. This remarkable progress was mainly achieved through max-
imal strength-specific training. It is essential to note that this is an extraordinary example and
may not represent the typical progression for most individuals. Nonetheless, it demonstrates
the substantial influence that maximum strength ability can have on skill training.

King Of Weighted coaching client e1RM dip progress.
King Of Weighted coaching client e1RM chin up progress.
Gender also indirectly affects lever skill training. On average, women tend to have a higher
body fat percentage (BF%), a smaller proportion of muscle mass in relation to total body
weight, and a higher percentage of type 1 muscle fibers, which can adversely impact relative
strength. However, these factors primarily affect the starting point rather than overall potential.
Evaluations by Greg Nuckols indicate that women can actually expect higher relative strength
gains throughout their training journeys compared to men. Therefore, women should not be
discouraged by the potential initial disadvantages (29). Similar considerations apply to differ-
ent age groups. Greg Knuckols published an article suggesting that relative strength gains
do not significantly diminish with age. The observations made by the King Of Weighted Coach-
ing, based on over 300 clients to date, align with this finding, as they have not observed sub-
stantial differences in relative strength gains among various age groups. Nevertheless, it can
be assumed that younger athletes may anticipate greater long-term relative strength gains,
providing them with an advantage (30).

3.0.2
Progression Allow me to begin this section with a personal anecdote. When I was learn-
ing the straddle planche, I dedicated 2–3 sessions per week for several
months to practice it. I persisted, continuously pushing myself into the
position until, after almost a year, I finally achieved success. Why do I share
this story? It is to emphasize that, despite the various methods, techniques,
and systems discussed in the following section that have proven effective
for our clients and myself in coaching, the fundamental principle remains
exposing yourself to the position over the long term to compel your body
to adapt. This can be approached strategically, as outlined in the subse-
quent section, or straightforwardly, much like how I pursued it nearly eight
years ago.
1st full planche by me in 2016, find all compensations ;)
Lever skills can be progressed in four different areas that can be combined
with each other. Progressions must be used to provoke an adaptation in
the body over time by progressively increasing different load variables.
This is the only way to get stronger in the long run.
3.0.2.1 Technique/conditioning - progression
One of the most commonly overlooked and position of the joints. This can only be accom-
underestimated methods of making progress plished once you have become stronger and
is by improving your technique within the cur- adapted to the demands of the position (con-
rent progression. Even if you are holding the ditioning). Consequently, this development
same lever position for the same duration, should be acknowledged as a form of pro-
doing so with better technique constitutes gression. If you find yourself feeling stagnant
progress. Improved technique typically in- in your progress, it is advisable to assess the
volves achieving a more stable and controlled quality of your execution over time.

3.0.2.2 Holdtimes - progression Lever - progression 3.0.2.4
Hold time progression refers to the ability to You use the lever progression to increase the
maintain a specific progression, with the absolute intensity of your lever skills. You can
same absolute intensity, for an extended du- compare this with the weight progression in
ration. In lever skills, hold time progression is weighted exercises. So if you increase the
analogous to repetition progression in dy- leverage of a progression with the same hold
namic exercises. It does not involve lifting time, you have made progress.
heavier weights or utilizing additional levers,
but rather the capacity to perform the hold Resistance bands/assistance systems
more frequently or for a longer period. An- progression 3.0.2.5
other approach to progress hold times is by

increasing the number of sets per session. If In calisthenics, resistance bands and other
you can successfully complete more sets assistance systems using straps and coun-
during a session, it is considered a sign of terweights are utilized to regulate the abso-
progression. lute intensity of lever skills. By incorporating
resistance bands, for example, you can ef-
3.0.2.3 Frequency - progression fectively decrease your body weight, ena-
bling you to perform heavier progressions or
To enhance the total hold time over the course prolong your hold times in current progres-
of a week, you can also progress through fre- sions. A valid method of progression when
quency. This entails increasing the number of using bands or assistance systems is to grad-
times you train the lever skill within a week. ually reduce the assistance over time. How-
However, this progression should be ap- ever, it is crucial to exercise caution and avoid
proached with caution and only considered exclusively training with assistance. When
by athletes who initially train lever skills at a relying too heavily on assistance, especially
low frequency of 1 to a maximum of 2 ses- if the assistance is initially set at a high level,
sions per week. It is advisable to increase the it not only reduces your body weight but also
frequency after a conditioning phase to en- externally stabilizes you. Consequently, you
sure that your body is adequately prepared may fail to adequately integrate the coordi-
for the higher training load. Once again, high- nation aspect, which includes maintaining
ly specialized athletes may be an exception proper balance, body tension, and muscle
to this guideline. control, into your training. It is important to
ensure that you sufficiently address these
components in your training alongside the
use of assistance systems.
3.0.3
Training methods In this section, we will explore training methods that facilitate long-term
progress in lever skills and assist you in developing and adjusting your
personalized training plan over time. Before delving into the theoretical
training methods, it is important to address a crucial aspect of lever skill
training: angle-specific adaptation. In isometric training, the strength
adaptation primarily occurs in the specific angle of contraction that is
trained. The carryover to the full range of motion is generally limited. This
has several implications for your training with lever skills. Firstly, it is es-
sential to employ an optimal and highly specific technique to ensure that
you target the appropriate joint angles and promote adaptation in those
specific positions. This emphasizes the significance of precise positioning
and execution. Secondly, relying solely on isometric training is usually in-
sufficient to achieve long-term progress throughout the entire range of
motion of a joint. It is crucial to incorporate complementary training meth-
ods to address the complete range of motion effectively. (24) (26)

3.0.3.1 Triple progression
The first method you can use to plan your lever Progression 1: Technique progression
skills is the triple progression. It is a very sim- You train a fixed scheme and try to improve
ple and therefore user-friendly system to the technique and thus the quality of the hold
achieve sustainable progress in your lever from session to session. If you continue to
skill training. The system is called triple pro- improve your technique, you do not change
gression because you use three different your system. If you achieve a sufficiently high
progressions step by step in a predefined quality of execution in all sets, you move on
order. You define a fixed scheme of sets and to progression 2.
hold times and the corresponding progres-
sion. Example: You start your front lever training
with 4x6s holds in a tucked front lever. You
focus on implementing all conventions and
improving your technique from session to
session.
Session 1:
Target: 4x6s
Result: 4x6s, medium to strong technique breakdowns towards the end of sets.
Action: No action required
Session 2:
Target: 4x6s
Result: 4x6s, slight to moderate technique breakdowns towards the end of sets.
Session 3:
Target: 4x6s
Result: 4x6s, no to just slight technique breakdowns towards the end of sets.
Action: Transition to progression 2
Progression 2: Holdtime progression

You continue to train your fixed scheme but Example: After achieving 4x6s with a solid
increase the hold times per set. Give yourself technique, increase the range to 6–8s. The
a range of about 2s in which you have to pro- goal is 8s holdtime to move on to the next
gress per set. If your hold times do not in- progression. Whether these 8s work well for
crease for two sessions in a row, you increase you or you can move to the new progression
the number of sets by one. This will increase sooner or later is something you simply test.
your total hold time per session and allow you This can vary for you and also change over
to achieve more adaptation to accelerate the time.
hold time progression per set. When you
reach the upper end of the holdtime range on
average, you move to progression 3.

Session 1:
Target: 4x8s
Result: 6s, 6s, 6s, 6s
Session 2:
Target: 4x8s
Session 3 & 4:
Target: 4x8s
Action: increase by one set due to stagnant hold times
Session 5:
Target: 4x8s
Result: 7s, 7s, 7s, 7s, 6s
.
.
.
Session 10:
Target: 4x8s
Result: 10s, 9s, 7s, 7s, 6s
Action: At this point, you have reached your planned 8s average for four sets
and you are moving into a new, more intense progression.
Progression 3: Lever progression (abso-

lute intensity progression) phases of technique adaptation are typically
To advance your training in lever skills, there encountered when introducing completely
are two primary methods: increasing the le- new progressions, such as transitioning from
ver in your current progression or raising the advanced tuck to straddle or one leg progres-
absolute intensity by decreasing the assis- sions.
tance (such as resistance bands or counter-
weights) you utilize. Once you have reached It is important to note that any stagnation,
the limit of your current progression, you can regardless of which step of the triple progres-
transition to a new and more challenging pro- sion it occurs in, with increasing body weight
gression. The process then restarts as you should still be considered as progress. No
focus on improving the technique, followed immediate action is required in such cases,
by increasing the hold time and finally ad- as an increase in body weight over time inher-
vancing the lever position. This cycle allows ently represents an escalation in absolute
for continuous progression in your training. intensity and signifies progression.
Example: You change your progression from
a tucked to an adv. tucked 90° progression Variables for the system:
and work your way back up from about 6 to To begin, it is recommended to aim for ap-
about 8s. proximately 30 seconds of total hold time per
session and gradually increase your hold
When transitioning to more intense progres- times from there. However, this 30-second
sions, it is common to experience an adjust- target is not mandatory, as you can compen-
ment period of one to two weeks as your body sate for shorter hold times by using addition-
adapts to the new position. It is normal for al assistance without any issues.
your hold times to decrease slightly during If you are working with full tuck progressions,
this period due to the increased intensity. In focus on light to medium intensity holds. If
such cases, you can automatically combine you have progressed to the advanced tuck
progression 1 and progression 2. Longer progression or beyond, aim for medium to

high intensity holds. The number of sets can ly improve your technique, hold time, and
be determined by dividing the total hold time leverage within a specific lever progression
by the desired hold time per set. Choose the that you can already hold for approximately
frequency of your sessions based on the 4–6 seconds. Examples of suitable progres-
guidelines provided in the frequency section. sions include the advanced tuck, one leg, and
As you increase the intensity of your training, straddle progressions, which can be scaled
reduce the total hold time accordingly, and over several weeks without difficulties. As
consider accumulating additional volume long as you foresee no immediate progres-
through the use of assistance. sion changes, you can effectively utilize the
triple progression method to achieve consist-
When is this system suitable? ent progress without extensive planning.
The triple progression system is suitable for
training within a progression that offers ample Example: Linear increase of adv .tucked
opportunities for scaling. This refers to the front lever from adv. tucked 60° to adv. tucked
phase of your training where you progressive- 120°.
Scaling from an adv. tuck front lever with approx. 60° hip flexion to approx. 120° hip flexion.
3.0.3.2 Top and back-off set systems/division of intensities
During your lever skill training with the triple progression system, it is common to encounter a
plateau at some point. As you continue using the same system and hold time range for an
extended period, the adaptations that your body undergoes become less pronounced, result-
ing in a stagnation of progress. To overcome this plateau, it becomes necessary to introduce
additional strategies to the system. One situation where the triple progression alone may be
insufficient is during a transition between two progressions that require a significant increase
in intensity. For instance, moving from an advanced tuck to a one leg front lever or from an
advanced tuck planche to a straddle planche can present challenges when relying solely on
the triple progression.
In such cases, it is advisable to consider incorporating complementary training methods or
techniques to facilitate the transition. This could involve implementing specialized exercises,
varying intensity, or incorporating assistance exercises to target specific weaknesses or pre-
pare your body for the more advanced progression. By supplementing the triple progression

Holdtimes do not behave proportionally to force adaptation. The higher the holdtimes, the lower the force
adaptation and the lower the transfer of the training to more intensive holds. The progressions in the graph
represent only a random example.
system with appropriate strategies tailored to your specific needs, you

can effectively navigate through challenging progressions and continue
making consistent gains in your lever skill training.
When transitioning from one progression to a more intense progression

in lever skills, it is common to face challenges due to the low specificity
of your training for the new progression. Simply increasing hold times in
a lighter progression does not guarantee success in holding shorter
times in a more intense progression. After a certain point, higher hold
times do not automatically lead to greater strength adaptation. When
hold times become excessively long, your maximum voluntary contrac-
tion (MVC) decreases, and force adaptation is limited. The exact thresh-
old for each individual during the progression transition varies. To bridge
this gap between progressions, it is necessary to implement a strategy
that addresses the issue. One effective approach is to incorporate a split
in intensities within your training. This allows you to adjust your total
workout time more sensibly to different intensity ranges, providing suf-
ficient stimulus for force adaptations while maintaining an adequate to-
tal hold time, avoid injury and excessive fatigue. This can be achieved
by using top sets and back-off sets.
Top sets are used for more intense holds, where you focus on challeng-
ing yourself with higher intensity and shorter hold times. These sets tar-
get the specific demands of the advanced progression. On the other
hand, back-off sets are used for less intense holds, where you work on
maintaining technique, and endurance, and accumulate more total hold
time. These sets help bridge the gap and provide a smoother progression.
To assist you in understanding how to split your training, here are some
examples of different use cases that can serve as a guide.

Transition to a more intensive progression

Example 1: For the top sets, use a light re-
sistance band that allows you to keep the
new more intense progression in the high
intensity range. For the back-off sets, use
your current main progression in a moderate
intensity range.
Application note: This split works very well
for you if you want to work on both expanding
the hold times of your main progression and
in parallel developing the next, more intense
progression.
top sets progression + light band high intensity holds
back off sets regression medium intensity hold
Example 2: In this split, you work exclusive-

ly with the new, more intense progression.
You use different resistance bands to split the
intensities.
Application note: This split is very suitable
for you if you want to accumulate as much
practice as possible in the new, more intense
progression. Especially for progressions that
are technically difficult for you, you can ben-
efit from this division.
top sets progression + light band high intensity holds
back off sets progression + medium band medium intensity hold

Example 3: This split is very similar to exam-

ple 1. Instead of a resistance band, you use
ballistic holds to accumulate holdtime in the
new, more intense progression to make them
accessible. You fill up the back off-sets with
holdtime from your main progression.
Application note: Just like in example 1, you
use this split if you want to work on both ex-
panding the hold times of your main progres-
sion and in parallel developing the next, more
intense progression. So depending on the
skill, individual preference, and available
equipment, you can use either resistance
bands or ballistic holds for this split.
top sets progression ballistic holds
back off sets regression medium intensity hold
Example 4: In this split, as in example 2, you

work exclusively with the new, more intense
progression. You use resistance bands in
combination with ballistic holds to divide the
intensities.
Application note: This split is therefore
again very suitable for you if you want to ac-
cumulate as much practice as possible in the
new, more intensive progression. Especially
with technically difficult progressions of a le-
ver skill you can profit from this division.
top sets progression ballistic holds
back off sets progression + medium band medium intensity hold
Variables for the system:

Base the total hold time on the value you pre- back-off sets in order to reach your total hold
viously obtained using the triple progression time approximately (slightly reduced as you
system. You can start a little lower because work with more intensity), you can go back to
the average intensity at which you will train is the normal triple progression. Another pos-
a little higher. The higher it is, the lower your sibility would be to make the progression of
total hold time needs to be. Start with two to the top sets the regression of the back-off
three top sets and fill up the remaining total sets and choose the next, more intensive pro-
hold time with the back-off sets. Continue to gression for the top sets.
progress within the system using the triple
progression. Progress the top sets first and
the back-off sets second. If you reach a level
with your top sets that allows you to skip the

3.0.3.3 Progress backup
Lever skills require relatively high relative The tasks of the progress backups
strength. Therefore, to become stronger in a Incorporating progress backups into your
lever skill in the long run, you need to build training plan requires careful consideration of
muscle and increase your maximum strength. two important tasks: generating sufficient
You can‘t optimally build both qualities with training volume for muscle stimulation and
isometric hold exercises alone. Exercises improving maximum strength specific to the
that train the relevant muscles over a wide lever skill.
range of motion and can be scaled in inten- The primary goal of a progress backup is to
sity using additional weight work better here. provide enough training volume to effectively
So to get better at a lever skill in a sustainable stimulate the muscles involved in the lever
and plateau-free way, you can combine it with skill. The recommended range is 10–20 sets
at least one exercise I call ‚progress-backup‘. per week per muscle group or movement
(25). If you are incorporating multiple exer-
What is a Progress Backup? cises that target the same muscle group or
Using progress back-ups can be an effective movement, the total volume will be divided
strategy to complement your lever skill train- among them. As a beginner, it is advisable to
ing. A progress backup is a multi-joint exer- start with a lower volume and gradually in-
cise that targets the same muscle groups and crease it as you gain experience.
movement patterns as the lever skill you are The second task of a progress backup is to
training. By incorporating basic exercises as directly train your maximum strength for the
progress backups, you can make long-term specific lever skill. While this is indirectly
progress through weight progression. Here achieved through muscle growth, it is also
are a couple of examples: important to focus on training maximum
Planche as a lever skill with weighted dips as strength directly. This can be accomplished
a progress backup: The planche primarily tar- by performing the progress backups at high
gets the shoulder flexors. Weighted dips also intensity ranges, specifically targeting the
engage these muscle groups. By progres- relevant muscles.
sively increasing the weight in your dips, you When programming progress backups, it is
can stimulate further strength gains that sup- crucial to align them with the lever skill you
port your progress in the planche. are training. Consider whether you are train-
Front lever with weighted chin-ups as a pro- ing within a progression or transitioning to a
gress backup: The front lever requires signif- more intense progression. Beginners may
icant strength in your shoulder extensors. follow a slightly different approach. Dr. Eric
Weighted chin-ups involve similar muscle Helms’ recommendations for dividing repe-
groups. By progressively increasing the tition ranges and associated intensities for
weight in your chin-ups, you can enhance the strength and hypertrophy-oriented training
strength needed for the front lever. phases can serve as a guide (see table). It’s
These examples demonstrate how progress important to note that strength and hypertro-
backups can provide an additional stimulus phy phases should never be programmed
to the targeted muscle groups and contribute exclusively, as strength phases still require
to overall strength development. It‘s impor- sufficient volume to maintain muscle mass,
tant to choose progress backups that close- and hypertrophy phases should cover high
ly align with the lever skills you are working enough intensities to preserve maximum
on and ensure proper form and technique in strength ability.
both exercises. Additionally, gradually in- By utilizing progress backups effectively and
creasing the weight in the progress back-ups following appropriate programming guide-
over time will help promote continuous pro- lines, you can enhance muscle stimulation,
gress and support your lever skill training. promote maximum strength development,
and optimize your progress in lever skills.

⅔–¾ of volume in the1–6 rep range,

Strength remaining volume in the 6–15er rep range,
at a RPE5–10
Intensity
⅔–¾ of volume in the 6–12 rep range,
Hypertrophy remaining volume in the 1–6er and 12–20er
rep range, at a RPE5–10
Real-life example of an athlete in King Of Weighted Coaching. The graph shows the correlation of the e1RM in the weighted chin up and
the primary used progression of the Front Lever in training.

Case 1: Training within a progression Frequency

This phase in your lever skill training is best When incorporating progress backups into
combined with a hypertrophy/volume train- your training routine, it is generally recom-
ing phase of the progress backup. This means mended to train them 2–3 times a week.
you should perform the 10–20 sets of your Starting with twice a week is a good initial
progress back up and the associated assis- frequency, and if needed, you can increase
tance to approx. ⅔ to the it to three times a week. However, it‘s impor-
repetition range of 6–12 and divide the rest tant to avoid concentrating all the high-inten-
between repetition ranges 1–6 and, if necessity work on a single training day. To distrib-
sary, 12–20 depending on the exercise. ute the workload effectively and minimize the
risk of overloading specific muscle groups,
Case 2: Transition to a new progression it‘s advisable not to include more than one
In this phase, an increase in maximum heavy basic exercise per muscle group with-
strength is very helpful to ease the transition in each training session. By focusing on a
to the new, more intense progression. There- single heavy exercise, you can prioritize
fore, it makes sense to also enter a proper technique and sufficient recovery for
strength-oriented phase with the progress that particular movement pattern. For the
back up at this point. To do this, you should remaining basic exercises targeting the
divide the 10–20 sets of your progress back- same muscle group, it‘s recommended to
up and the associated assistance to approx. keep their intensity at a moderate level. This
⅔ of the repetition range 1–6 and the rest to approach helps balance the overall training
the repetition ranges 6–15. If your priority is stress and allows for adequate recovery be-
your progress backup, plan your lever skills tween sessions, reducing the risk of exces-
programming based on the training phases sive fatigue or overuse injuries.
of your progress backup and not vice versa.
The approach remains the same. Overlaps
It is important to avoid overlaps in your train-
Intensity ing plan, especially with exercises that have
As a beginner, it is recommended to avoid similar movement patterns. Be cautious
training above 80% of your maximum strength when assigning high intensities to multiple
(Fmax) when incorporating progress back- exercises targeting the same muscle groups
ups into your routine, even during a strength simultaneously. Prioritize and allocate the
phase. This is because beginners typically appropriate intensity and volume to different
lack experience and may have limited exer- exercises within the same category. Focus
cise techniques, increasing the risk of injury. on one or two main exercises at a time while
Moreover, high intensities are not necessary keeping others at a lower intensity or as com-
for beginners to increase their maximum plementary exercises. Rotate or cycle exer-
strength, as they can make significant pro- cises strategically and seek guidance from a
gress with lower intensities. In the context of knowledgeable coach or trainer to create a
strength training, 100% Fmax corresponds to balanced training plan.
the maximum weight you can lift for a single
repetition. Advanced athletes, with more ex- Stimulus to fatigue ratio
perience and developed technique, can per- It is important to ensure that your progress
form the strength-oriented sets in the 80– backup exercise has a good stimulus to fa-
95% Fmax range. This range provides an tigue ratio. This means that the exercise
appropriate level of intensity to stimulate should effectively stimulate your target mus-
further strength gains. Very experienced ath- cles without causing excessive overall body
letes may even work in the 85–100% Fmax fatigue. If your progress backup exercise has
range during strength phases to further en- a poor stimulus to fatigue ratio, it may lead to
hance their maximum strength capabilities. increased fatigue and the need for longer re-
It‘s important to prioritize safety and gradu- covery periods or more frequent deloading.
ally increase the intensity of your progress This can hinder your long-term training pro-
backups as you gain experience and improve gress, as it may require more frequent breaks
your technique. Working with appropriate in- or adjustments to manage fatigue levels ef-
tensities helps minimize the risk of injury fectively.
while still providing an effective stimulus for
strength development (27).

3.0.4
Lever skill specific In addition to the training methods presented, you will be introduced to
assistance other assistance exercises that you can incorporate into your training
whenever needed to help you overcome plateaus and make faster pro-
gress.
3.0.4.1 Ballistic holds
Ballistic holds in the context of lever skills choose during the raise will determine the
encompass different exercise categories difficulty. It is possible to perform raises with-
where you accelerate into an isometric hold. out any momentum, but that would deviate
These holds are used to progress to more from the purpose of a ballistic hold in this
challenging positions that cannot be achieved context. Examples of raises include planche
in a controlled manner without prior acceler- raises from a support hold and front lever
ation. The main purpose of ballistic holds is raises on the high bar. On the other hand,
to familiarize the body with the new position negatives involve using gravity to accelerate
and develop strength in that specific position yourself into the skill position using an eccen-
through repeated, short, and intense holds. tric muscle contraction. In the negatives, you
There are two common categories of ballistic slow yourself down against gravity to assume
holds that can be applied to almost all lever the position. Examples of negatives include
skills: raises and negatives. Raises involve front lever negatives, backlever negatives on
accelerating into the skill position against the rings, or planche negatives from the
gravity with a concentric muscle contraction. handstand.
The level of momentum or acceleration you
Example of a ballistic hold: front lever raise on the high bar

3.0.4.2 Full ROM assistance
Not all athletes are able or willing to incorpo- Additionally, performing full range of motion
rate weighted calisthenics or systems like the assistance exercises for your lever skills, re-
progress back-up into their training. Howev- gardless of your training system, provides an
er, there are alternative ways to accumulate opportunity for relatively specific skill training
specific volume and train with adjustable in- without excessively fatiguing the hold posi-
tensity in calisthenics. One approach is to tion itself. For instance, if you reach a point
incorporate dynamic variations of your lever where you can no longer perform high-qual-
skills that involve a greater range of motion in ity holds in the lever skill position due to fa-
the skill-specific position. Good examples of tigue, incorporating additional full ROM as-
these variations are planche push ups and sistance exercises can offer further
front lever pull ups. Similar to a progress high-quality lever skill training. This is be-
backup, you can scale the intensity of these cause the lever skill position itself is only held
exercises using resistance bands or, if you in a regression for a short duration during
are highly advanced, by regressing your lever these exercises.
skill. This allows you to include these exercis-
es in your workout at moderate or even high
intensities, depending on your training phase.
For more information on planche push ups
and front lever pull ups, refer to the dynamic
lever skills section.
Full ROM assistance example: front lever pull up.

3.0.4.3 Intensity techniques
To manage the relative intensity within a set more challenging as you go along. This vari-
during your lever skill training, you can em- ant of lever change holds functions similarly
ploy different intensity techniques. One such to ballistic holds, allowing you to benefit from
technique is called lever change holds. Le- the effects of acceleration into the skill posi-
ver change holds involve performing variation.
tions of a lever skill where you adjust the lever
position during the set. This allows you to The second intensity technique you can in-
create drop sets, starting with a lever posi- corporate into your lever skill training is clus-
tion that provides a greater amount of lever- ter sets. A cluster set involves performing
age and gradually reducing it as fatigue sets two to three individual holds, with each hold
in. This enables you to achieve longer hold separated by a short pause of 10–30 sec-
times while maintaining a higher relative in- onds. Instead of doing a single hold for 4–5
tensity. Lever change holds are particularly seconds, you split it into smaller clusters,
useful for backoff sets, especially if you need such as two holds of 2–3 seconds each. Clus-
to perform them with higher pre-fatigue. By ter sets can be beneficial when working with
reducing the absolute intensity through lever progressions that significantly fatigue your
changes, you can still complete your holds muscles. By splitting the hold into clusters,
effectively. you can maintain the quality of each hold
Alternatively, you can also utilize this tech- while still achieving the same total hold time.
nique to progressively increase the intensity This technique is particularly useful for inte-
throughout the set. In this case, you would gration into your top sets, where you aim to
adjust the lever position to make the exercise work with higher intensities.
Example of lever change holds: tucked to adv. tuck front lever

3.0.5
Program Design You have already been provided with various training methods and varia-
bles. In this section, you will learn an example of how to incorporate these
methods into a training plan. Additionally, you will discover a division of
training days that will help you schedule your training more effectively. To
do this, you will divide the lever skill sessions into primary, secondary, and
tertiary sessions. Each session will be assigned specific training methods
and variables, and a sample plan will be created. A slightly modified version
of this approach, tailored to weighted calisthenics, can also be found in
our programs and programming courses.
3.0.5.1 Primary session
The primary session should be the most in- excessive stress on your already pre-fatigued
tense and focused training session of the structures. It serves as a supplemental ses-
week. It is important to structure the rest of sion to support your primary and secondary
your sessions in a manner that allows for op- sessions.
timal recovery and preparedness for the pri-
mary session. Load variables
Intensity, absolute: 60–80%
Load variables Intensity, relative: 2–4s in reserve, RPE5–8
Intensity, absolute: 75–95% Volume: low-moderate as measured by your
Intensity, relative: 1–3s in reserve, RPE6–9 individual training volume
Volume: moderate-high as measured by your Exercises: conditioning holds, more non-spe-
individual training volume cific assistance exercises
Exercises: isometric holds, ballistic holds
and full ROM assistance, progress backup Depending on the frequency of your training,
you can divide your lever skill training into
3.0.5.2 Secondary session different sessions. If you train with a frequen-
cy of one, focus on the primary sessions.
The secondary session is slightly less intense When training with a frequency of two, you
than the primary session, but still focuses on can add an additional primary session. It’s
specificity. It is an opportunity to accumulate important to maintain high specificity in all
additional volume, address sticking points, or sessions when training at low frequencies to
work on technique. The content of this ses- promote maximum adaptation. With 1–2 pri-
sion should complement the primary session mary sessions per week, recovery and inter-
and help prepare you for it without causing ference between the sessions are usually
excessive fatigue. Some pre-fatigue is nor- manageable and not a major concern.
mal, inevitable, and even beneficial for mak-
ing progress. At a frequency of three, you can introduce a
secondary session. For a frequency of four or
Load variables more, you can incorporate tertiary sessions.
Intensity, absolute: 65–85% It’s crucial to adjust the total volume and in-
Intensity, relative: 2–3s in reserve, RPE5–8 tensity per session to ensure sufficient recov-
Volume: moderate-high as measured by your ery before the next session. There’s no ben-
individual workout volume efit in training with a frequency of 4 if it leads
Exercises: isometric holds, conditioning to a decline in performance after just 2 weeks
holds, progress backup (variation) due to excessive training. Therefore, start
with conservative volume and frequency and
3.0.5.3 Tertiary session gradually increase them over time. For more
information on regeneration, fatigue man-
The tertiary session is the least intense and agement, and training plan creation, you can
least specific session. Its purpose is to accu- refer to our programming courses and coach-
mulate assistance volume without placing ing resources.

3.0.5.4 Sample plan for weighted & skills
To demonstrate the principle in action, let’s

create a step-by-step training plan using the
following example parameters.
Your assumed goals are:
1. Improve front lever and planche holds
2. Improve 1RM in chin ups and dips
3. Integrate leg training, but low priority
General conditions: 4 training days, ses- deadlifts, as they require longer warm-up and
sion length 90–120min rest periods due to the higher weights in-
Classification: Experienced athlete > 2 years volved. Since leg training is not your top pri-
of training, starting point is a strength-orient- ority, one primary leg day is sufficient. In
ed phase. terms of volume, you aim for the lower end of
the recommended range of 10–20 sets per
You begin with your leg workout, which can movement. This serves as your minimum ef-
be divided over multiple days if you prefer not fective volume (MEV), meaning you’re aiming
to have a dedicated leg day. However, in this to do the minimum amount of leg training nec-
case, you choose to have a separate leg day. essary to make progress. This approach
This leg day offers the advantage of providing helps minimize fatigue from intense leg train-
more rest time between your upper body ses- ing while still incorporating leg exercises. It’s
sions, allowing for better recovery of your a good compromise if your main focus is on
upper body structures. Additionally, full body developing your upper body while maintain-
days can be time-consuming, especially ing a holistic training approach.
when incorporating exercises like squats or

Your primary leg day might look like this:
Focus Legs Reps Sets RPE
A Squat, top set 4 1 6–7
A Squat, backoffs 6 3–4 7–8
D Hip hinge exercise 6–8 3–4 7–8
D Squat assistance 10–12 2–3 7–8
E Hip hinge assistance 12–15 2–3 7–8
F1 Biceps exercise 10–12 3–4 8–9
F2 Triceps exercise 10–12 3–4 8–9
The exercises are numbered on the left side. presses, lunges, or similar movements. Us-
Exercises with the same letter indicate that ing a guided machine movement may be
they are the same exercise but divided into more beneficial in this context, as it reduces
different intensities or rep ranges. Consecu- loading on the spine and helps minimize fa-
tive numbers with the same letter indicate tigue accumulation in the legs.
that those exercises can be performed as a
superset. In a superset, you start with a set The arm workout at the end of the leg day is
of exercise A1, take a short break of 1–2 min- included to distribute the volume more ef-
utes, and then perform a set of exercise A2, fectively and regulate the length of your
followed by a longer rest period. workouts. It’s put in here as there was sim-
ply some additional room in the training
For the leg day, it is recommended to choose plan. The training weight, including the per-
moderate relative intensities to avoid exces- centage of 1RM, is determined individually
sive fatigue. However, the intensity should based on the RPE (Rate of Perceived Exer-
still be sufficient to provide an effective stim- tion) values combined with the desired
ulus. In this plan, a top set of four reps is com- number of repetitions.
bined with backoff sets of six reps. Both sets
are intense enough to stimulate strength ad- Moving on to the next day, it‘s an upper body
aptations while allowing for enough volume day where you combine a primary pull and
accumulation to promote muscle growth. a primary push session. This arrangement
makes the most sense when you have three
As you only have one leg day per week, it is upper body days, allowing for the distribu-
somewhat of a compromise. Along with a tion of fatigue between the pull and push
squat exercise, your leg day should also in- sessions. It‘s often beneficial to schedule
clude a hip hinge movement, which involves one of the intense primary sessions on the
hip flexion and extension. This can be weekend when you are likely to be better
achieved through exercises like deadlifts, ro- recovered and have less time pressure.
manian deadlifts, hip thrusts, or back exten-
sions. To ensure enough volume to reach
your assumed minimum effective volume
(MEV), incorporate a higher volume squat
assistance exercise such as hacksquats, leg

Focus Primary Push, Primary Pull Reps Sets RPE
A1 Planche isometric holds 4–6s 3–4 8–9
A2 Front lever isometric holds 4–6s 3–4 8–9
B1 Front lever full ROM- 3–5 2–3 7–8

assistance
B2 Planche full ROM- 3–5 2–3 7–8

assistance
E Dips, top set 3 1 6–7

E Dips, backoffs 5 3–4 6–7
F Chin ups, top set 3 1 6–7
F Chin ups, backoffs 5 3–4 6–7
The combination of pull and push exercises ficient strength adaptation. This places you
provides an opportunity to incorporate an- on the threshold in terms of the intensity dis-
tagonistic supersets into your training. These tribution in the training plan, which will be
supersets involve pairing two exercises that discussed further.
have minimal influence on each other as they
don’t pre-fatigue the muscles involved in the Since you are training your upper body with
antagonistic set. The session begins with in- a frequency of three sessions per week, it is
tense holds of the planche and front levers. important not to select RPEs that are too high.
Following that, you perform full range of mo- This is to ensure adequate recovery between
tion (ROM) assistance exercises since the sessions. With lower frequencies, you can
lever positions themselves will be fatigued afford to set higher RPEs.
after multiple sets of intense holds. Using a
dynamic assistance exercise may be more To accommodate two primary sessions with-
suitable and provide higher quality volume in a four-day training week and allow for suf-
compared to additional holds. ficient rest between two consecutive primary
sessions (48–72 hours), another primary
Next, you move on to the progress backups push session is combined with a secondary
for your selected lever skills. For the progress pull session, and vice versa. This approach
back-ups, you choose weighted dips and reduces the overall intensity of the sessions
chin-ups based on your goals. In this strength compared to creating an additional double
phase, you aim for top sets of triples and primary session.
backoff sets of five repetitions to ensure suf-

Focus Primary Push, Reps Sets RPE

Secondary Pull
A Planche, ballistic hold 3x1–3s 3 8–9
B Planche, backoff sets 4–6s 3–4 7–8
C Front lever, 8–10s 3–4 6–7

conditioning holds
D Dips variation 5 3–4 6–7
E Overhead press 6–8 2–3 7–8
F1 Upper back dominant- 12–15 2–3 7–8

assistance
F2 Chest dominant -assistance 10–12 2–3 7–8
The session begins as a primary push session cluded to complement the shoulder-domi-
focusing on planche training. This includes nant push exercises. Moving on to the sec-
ballistic holds and backoff sets. While repeat- ondary pull portion, conditioning holds for
ing the same scheme as in the first primary the front lever are utilized. These holds have
session is possible, incorporating variation a low intensity, which means they don‘t cause
can make the training more exciting and en- much fatigue but still accumulate exercise
joyable in the long run. For dips, a technical and hold time, leading to improved tech-
variation can be added, but if it‘s not neces- nique. To balance out the latissimus and flex-
sary, performing normal weighted dips is per- ion-biased exercises in the first session (such
fectly fine. The absolute and relative intensity as chin-ups and front lever holds), it‘s rec-
should be chosen based on the strength ommended to include upper back and exten-
phase, but it‘s important not to go too high sion-biased assistance exercises. These
as planche holds are already very intense. assistance exercises should be programmed
Five repetitions can be a good compromise, with higher repetition ranges, reducing the
although four or six repetitions are also viable absolute weight and systemic fatigue, and
options. allowing for faster recovery for the next ses-
sion.
As for assistance exercises, the overhead
press is chosen to add a missing component
to the range of motion of shoulder flexion in
the training plan. Additionally, another
chest-dominant assistance exercise is in-

Focus Primary Pull, Reps Sets RPE

Secondary Push
A Front lever top sets 4–6s 3 8–9
B Front lever backoff sets 6–8s 3–4 7–8
C Planche, conditioning holds 8–10s 3–4 6–7
D Chin up variation 5 3–4 7
E Health-assistance, chin ups 12–15 2–3 8–9
F Health-assistance, dips 12–15 2–3 8–9
G Core 12–15 3–4 8–9
Based on the same principle, you create the When you consider the total volume and ana-
final session and add further components lyze the distribution of intensities, you’re very
that are often beneficial. This includes poten- close to the recommended ranges and have
tial health assistance exercises such as face established a solid starting point. From here,
pulls for shoulder external rotation and side you can further customize the plan based on
raises for shoulder abduction. Additionally, your individual needs. This involves periodiz-
incorporating core exercises can ensure that ing the plan over time by adjusting the load
your core strength doesn’t become a limiting variables according to the training stimuli that
factor for your progress. will be most beneficial for your goals.
Exercise/Volume Sets Effective assistance Total Rep Range 1–6 Rep Range 6-15
Planche 11–13 2–3 13–15 75% 25%
Front lever 11–13 2–3 13–15 75% 25%
Dips 7–9 2–3 9–11 66% 33%
Chin ups 7–9 2–3 9–11 66% 33%

Squat 4–5 2–3 6–9 55% 45%
Hip hinge 3–4 2–3 5–7 0% 100%

Non-specific assistance exercises such as

isolated arm training and health assistance
are not included in this consideration. In
practice, however, these exercises are also
relevant and must be well-regulated so as not
to overload these structures or pre-fatigue
them too much, which can lead to a loss of
performance. To provide enough rest be-
tween sessions, choose the following setup
for your training week.
Monday Off
Tuesday Primary Push, Secondary Pull
Wednesday Off
Thursday Primary Pull, Secondary Push
Friday Primary Legs
Saturday Off
Sunday Primary Pull, Primary Push
!
As always, this plan serves as an example and can be
customized to suit your specific needs. It was important
for me to provide a practical application example using
the theory we discussed. Now, armed with this example
and the knowledge you‘ve gained, you can create your
own lever-skill plan for a training week. Remember to
adapt it on a weekly basis to ensure continuous progress
and optimal results.


3.1
3.1 Front Lever www.kingofweighted.com 212
Front Lever at the Hackerbridge in Munich, 2019
Front
Lever
3.1
Front Lever
The front lever is a calisthenics lever skill from the pull category. This means
the front lever is also classified as a pull exercise when it comes to workout
planning. To understand how a front lever works, which movements you
have to perform isometrically during the exercise, and which muscles are
working, apply all defined lever skill conventions to this skill one after the
other and work out the correct execution step by step.
3.1.1
Execution and To gain a deeper understanding of the front lever, begin by analyzing the
starting point of the exercise, which is the passive hang position on a pull-
anatomy up bar. From this position, let‘s revisit lever skill convention 1 and apply it
step by step.
The body is stabilized in a line as perpendicular to gravity as possible.
To transition from a passive hang to a position perpendicular to gravity in

the front lever, several joints must either be stabilized or adjusted. Let‘s
begin the analysis by focusing on the shoulder joint, as it bears the great-
est load during the exercise. In order to achieve a horizontal position per-
pendicular to gravity, you need to raise your body until it becomes parallel
to the ground. Conversely, to return to the hanging position, you must low-
er your arms by pushing them down. This movement is known as shoulder
extension, where you bring your arms closer to your torso until you reach
a horizontal position. The primary muscle responsible for performing this
movement is the latissimus, making it the key player in executing the front
lever.
!
@micha_bln_!

Shoulder extension from the passive hang.
In addition to the latissimus, the rear part of the deltoid muscle also plays
a significant role in the execution of the front lever. This becomes especial-
ly important in variations such as touch front lever or front lever pull ups,
where the elbow moves behind the body. In these variations, the latissimus
loses its optimal position for pulling, and the rear shoulder takes over as
the primary contributor to shoulder extension. The extension movement
is further assisted by the long head of the triceps, which can help move
the arm backward due to its attachment to the shoulder blade. Therefore,
if you have experienced muscle soreness or encountered triceps-related
issues during front lever training, it can be attributed to the involvement of
the triceps in shoulder extension. For a comprehensive list of muscles that
assist in this extension, refer to the table provided in the fundamentals
chapter.

Touch front lever with heavy load on the rear shoulder and long triceps head.
If you were to attempt to hold the front lever solely by performing shoulder
extension, your rib cage would align horizontally, but your lumbar spine
would be pushed into hyperextension, resulting in a hollow back due to the
force of gravity without any additional stabilization. To execute the front
lever correctly according to convention 1, it is crucial to maintain alignment
in your spine. Given that gravity causes hyperextension in your lumbar
spine, your abdominal muscles, particularly the rectus abdominis and
oblique muscles, are essential for this movement as they need to engage
in flexion to stabilize your lumbar spine and keep it in line.
In addition to your spine, you also need to ensure that your pelvis is an-
chored in a neutral position. As you activate your abdominal muscles, be
mindful not to tilt your pelvis excessively backward. It’s important to es-
tablish an appropriate tension balance between your abdominal muscles
and back extensors, allowing for stabilization of your body’s center from
both sides and maintaining a neutral position for your pelvis and spine.

The shoulder and spine are stabilized perpendicular to gravity.
To ensure that your legs are aligned with your upper body, you need to
extend your hips and knees. However, these two movements require rela-
tively less strength from the hip and knee extensor muscles and are there-
fore less emphasized in the training process. Nevertheless, the ability to
move your hips independently of your pelvis and spine is crucial for mas-
tering lever skills and will be addressed in more detail during the progres-
sions.
It’s worth noting that individuals who spend a significant amount of time
sitting in their daily lives often encounter difficulties fully extending their
hips while maintaining a neutral position of the pelvis and spine. Once you
have achieved a straight alignment, your body will be perpendicular to the
force of gravity. This alignment is essential for executing the front lever
properly according to convention 1.

Shoulder, spine, hip, and knee are stabilized perpendicular to gravity
At this point, to further optimize your front lever, look at lever skill conven-
tion 2.
All joints, that are perpendicular to gravity, are aligned in such a way that they can
be muscularly stabilized as actively as possible against gravity.
Due to the force of gravity, your body is pulled downward during the front
lever. As your arms are fixed to the bar, gravity causes your shoulder blades
to abduct and your thoracic spine to flex. These two movements are close-
ly interconnected in the front lever, as the muscles responsible for stabi-
lizing the shoulder blades also contribute to extension the thoracic spine
when the arms are locked.
Furthermore, the angle at which your arms are positioned causes gravity
to exert a slight upward force on your shoulders, elevating them towards
your ears. To actively stabilize this area against gravity, you need to straight-
en your thoracic spine and pull your shoulder blades down and slightly
back. The key muscles involved in this stabilization are the lower and mid-
dle trapezius, rhomboids, and, of course, the latissimus.

It is crucial to find the right balance in this position. Excessive compression

of the upper back by excessively adducting the shoulder blades and hy-
perextending the thoracic spine can be detrimental to your strength and
ability to hold the front lever. This excessive compression can shorten the
latissimus, reducing its strength potential, and causing the attachment of
the latissimus to the upper arm to move more towards the body’s midline
when strongly retracted. This can lead to a decrease in the effective torque
that the latissimus can generate for shoulder extension. Additionally, ex-
cessive retraction may prevent proper depression of the shoulder blades
due to the strong contraction of the rhomboids. Therefore, it is important
to maintain a slightly retracted position of the shoulder blades for stability
without going to the point where it compromises your performance.
Strong retraction of the scapulae and hyperextension of the thoracic spine with unfavorable latissimus lever ratios (top) vs. slight
retraction of the scapulae and neutral thoracic spine with favorable latissimus lever ratios (bottom).
Whether you stretch your feet or not has little influence on your front lever
and should rather be put in the category “individual style”. Finally, take a
look at the lever skill convention 3 to optimize your front lever further.

All (relevant*) joints are kept in an extended position, depending on the

selected regression.
When you achieve the full lever position using this derivation, it is important
to actively extend your elbows. The ease or difficulty of doing so will depend
on how much false grip you are using. Using a false grip requires overcom-
ing the challenge posed by the active insufficiency of your wrist flexors. This
is because maintaining a false grip makes it harder to extend your elbows
due to the limited flexibility of your wrist extensors. To address this issue,
you can perform a basic stretch: Make a fist and place it on the ground,
ensuring your arms are fully extended and your shoulders are directly
above your wrists. Position the knuckles of both fists to face each other.
Gradually flex your wrists without bending your elbows and open your fists.
Increase the pressure gradually whenever you feel the stretch diminishing
slightly. By practicing this stretch, known as the semi false grip stretch, you
can improve wrist flexibility and facilitate elbow extension while maintaining
a false grip. For more details on this stretch, refer to the pull up chapter.
Slightly flexed arms due to active insufficiency of the wrist flexors (top) vs. extended arms with sufficient flexibility in the forearm
(bottom).

3.1.2
Progressions In the previous chapter on lever skills, we explored how the lever and in-
tensity of a lever skill can be adjusted in numerous ways. By manipulating
the angles of various joints, you can position the center of gravity in a way
that aligns with your strength level. There are six commonly used progres-
sions that we will delve into further. Understanding the form and execution
of these progressions will enable you to derive and customize variations
according to your needs.
It‘s important to note that each progression of the front lever offers differ-
ent levels of difficulty. The intensity increase may not follow a linear pro-
gression, as it depends on your execution and individual body proportions.
The sequence presented here is based on the coordination demands of
each progression relative to the lever size. However, it‘s perfectly normal
if your training chronology differs from the sequence shown. There is no
right or wrong order, and you have the flexibility to adapt it to your own
preferences and capabilities.
3.1.2.1 Tucked front lever
Definition: Hip angle up to < 90°, knees flexed

Scaling: spine extension, hip angle
Recommended assistance/variation: Band assisted lever change
holds, protraction to retraction front lever, progression holds with assis-
tance, dragon flags
Full tucked front lever with round lumbar spine (left) and tucked front lever with straight lumbar spine and approx. 60° hip angle (right).

The full tucked front lever serves as the start- sitating changes in the shoulder flexion angle
ing point for mastering the front lever skill. It to maintain balance and keep the center of
is the progression with the smallest lever pos- gravity beneath the hands. This requires ex-
sible achieved by rounding the lumbar spine erting more downward force through the
and bending the hips and knees to their max- shoulders. Failure to do so will cause the hips
imum extent. to drop and disrupt the alignment.
During lever training, it is recommended to
begin with scaling a specific joint or body To develop the necessary activation and
segment. This approach allows for compara- technique, additional training methods can
tive and progressive work throughout the be employed. Lever change holds are par-
training process. It also helps develop body ticularly effective for this purpose, and it‘s
awareness and control over the various joint advisable to initially use assistance systems
angles. to keep the intensity low and focus on tech-
nique. Additionally, you can practice the
In the first step, you scale the tucked front movement pattern on the floor as a dry run.
lever by extending the lumbar spine. This en- Lie on your back and assume a tucked front
tails straightening the spine through the in- lever position with your arms beside your
teraction of the back extensors and abdomi- body. Gradually extend your hips while keep-
nal muscles, thereby increasing the hip angle ing your abdominals engaged to maintain a
via lumbar extension. Once the spine is neutral to slightly rounded spine position.
straightened, you progress to scaling the hip This exercise helps you gain control over your
angle by extending the hips. This control can hips while stabilizing your spine. By master-
be challenging as it requires the ability to ing the full tucked front lever and gradually
move the hips independently of the spine in progressing through the scaling process, you
the front lever position. It takes practice and can advance your front lever training effec-
patience to master. Adjusting the hip angle tively.
affects the entire front lever position, neces-
Hip control exercise - extension of the hip with the lumbar spine fixed.

The dragon flag, specifically, can serve as a beneficial assistance exercise

for the front lever. As your front lever training progresses and you open
your hips to a greater extent, the demand for your abdominal muscles
increases. While the load on your core will never be as pronounced as on
your shoulders during the front lever, it‘s important to address any poten-
tial strength deficits in the core that may become limiting factors.
To prevent such limitations, incorporating the dragon flag exercise into your
training routine can provide the necessary conditioning for your core. The
dragon flag involves maintaining control and stability while performing a
straight-body lowering motion from a bench or elevated surface, using
mainly your core muscles next to your shoulder extensors to resist gravity
and control the movement. By including the dragon flag as an assistance
exercise, you can specifically target and strengthen your core to ensure it
is adequately prepared to support your front lever progression.
Full dragon flag
3.1.2.2 Advanced tucked front lever
Definition: extended spine, knees bent, hip angle 90°–120°.

Scaling: hip angle
Recommended assistance/variation: Progression holds with
assistance, regression holds, lever change holds, dragon flags
Advanced tucked front lever with approx. 90° hip angle (left), advanced tucked front lever with approx. 120° hip angle

The advanced tucked front lever is a highly sion, the focus should primarily be on adjust-
adjustable progression that can be suitable ing the hip angle. If you find it extremely
for both beginners and experienced athletes. difficult to maintain proper form, it may indi-
In this progression, the knee angle remains cate that you have progressed to this level
constant while you focus on extending your too quickly and might benefit from light as-
hips from approximately 90° to 120°. This al- sistance or regression exercises.
lows for a progressive increase in intensity as
you advance in your training. It’s normal to experience some form break-
During the advanced tucked front lever, the downs with each transition between progres-
load on your abdominal muscles significant- sions, as you are still adapting to the new
ly increases for the first time, particularly position. However, with consistent practice,
when the hip angle reaches around 90–120°. these adjustments should improve over time.
Previously, the abdominal muscles played a Devoting ample time to mastering the ad-
minor role due to the minimal torque exerted vanced tucked front lever is crucial, as it
by the high center of gravity. However, with a serves as an important foundation for your
larger hip angle and a greater load arm acting further front lever training. Building a solid
on the shoulders, maintaining the stability of technical understanding and body control in
the lever becomes more challenging. this progression will facilitate smoother tran-
Additionally, as you scale the advanced sitions to subsequent progressions.
tucked front lever, you will encounter and Based on experience, it is generally sufficient
need to master the simultaneous control of to advance the intensity of the advanced
multiple joints. This involves coordinating tucked front lever up to a hip angle of approx-
your shoulders and thoracic spine to main- imately 120° before gradually transitioning to
tain position while extending your hips. Fur- the one leg front lever or the half lay. This al-
thermore, you must coordinate your abdom- lows for a more targeted focus on hip exten-
inal muscles and back extensors to ensure a sion in the extended position at an earlier
neutral position of the lumbar spine and pel- stage of your training progression.
vis. It is important to note that in this progres-
3.1.2.3 One leg front lever
Definition: Spine extended, one hip extended, one knee extended, one
hip flexed at angle < 180°, one knee flexed > 0°.
Scaling: hip angle, knee angle
Recommended assistance/variation: Progression holds with assis-
tance, regression holds, (adv.) tucked front lever pull ups, ballistic holds
in a progression, dragon flags.

By reaching the one leg front lever, you will With the one leg front lever, you have clear
realize that lever skills are not as complex as milestones that allow you to track your pro-
they may initially seem. You have already gress and gradually advance in difficulty. This
mastered the tucked front lever and the ad- structured approach enhances your ability to
vanced tucked front lever. Now, you will pro- scale the skill appropriately and continue
gress to fully extending one hip and one knee your training with precision. In our King Of
while repeating the process you are familiar Weighted-Calisthenics-Coaching we work
with from the tucked to advanced tucked po- with the following:
sitions.
In the one leg front lever, the scaling tech- One leg full tuck front lever
nique is slightly different. Instead of solely In this progression, you combine the one leg
adjusting the hip angle of the non-stretched front lever with the full tuck position. This al-
leg, you will also change the angle of the lows you to train the one leg variation even
knee, ensuring that your foot remains at ap- with a very small lever. Make sure to maintain
proximately the same height as the stretched a fully extended spine during this progres-
leg. This feature provides a significant advan- sion, despite being in the full tuck position.
tage in terms of scalability and measurability. This progression is particularly helpful for tall-
The one leg front lever offers distinct and pre- er athletes who may experience a greater
cisely definable progression levels, enabling intensity jump when transitioning from the
you to program the scaling of this skill effec- advanced tucked front lever to the one leg
tively. variation due to their longer legs in proportion
to their body size. Most athletes who have
successfully scaled the advanced tucked
front lever can directly move to the one leg -
toes at the knee - and skip this progression.
One leg full tuck front lever

One leg toes at knee front lever One leg heel at knee front lever
At this intensity level of the one leg front lever, Once you have achieved your desired hold
it’s important to use a consistent measuring time with the toes at the knee position, you
point to ensure consistent intensity in each can progress further by extending the lever.
training session. The knee of your extended In this progression, you will be working with
leg can serve as a reliable guide. Keep the the heels at the knee instead of keeping the
toes of the extended leg at approximately the toes at the knee. This can be referred to as
same level as your knee throughout the exer- the advanced tuck one leg front lever. By
cise. This will help maintain a standardized reaching this stage, you are getting closer to
position and ensure consistent progression. achieving the full front lever. Keep up the pro-
gress!
One leg toes at knee front lever
One leg heel at knee front lever

One leg toes at heel front lever

This progression is often the final step before
working on the full front lever. In this stage,
you will keep the non-extended leg almost
fully extended, using the heel as a reference
point for positioning the toes of the tucked
leg. It is worth noting that at this point, some
athletes may also choose to work on the full
front Lever with minimal assistance from re-
sistance bands. However, this progression is
less commonly used, as most athletes prefer
to focus on training in the final position of the
full front lever.
One leg toes at heel front lever
!
Change legs!
From time to time we see athletes focusing only on
their preferred side in the one leg front lever. I strongly
advise you not to do this! One-sided loads also lead to
a stronger adaptation on one side. This leads to im
balances, which in the long term can lead to tension,
pain or even minor injuries.

3.1.2.4 Half lay front lever
Definition: Spine extended, hip angle > 120°, knee angle >= 90°.
Scaling: hip angle, knee angle, hip spread
Recommended assistance/variation: Progression holds with
assistance, regression holds, (adv.) tucked front lever pull ups,
ballistic holds in a progression, dragon flags.
Half lay front lever
The half lay front lever can be chosen as a Once you have increased the intensity to the
progression similar to the one leg front lever point where you can work with extended hips,
after mastering the adv. tucked front lever. further scaling is traditionally achieved by ad-
While the one leg front lever provides a more justing the knee angle. However, in addition to
precise way to adjust intensity through fixed hip and knee extension, the half lay offers sev-
measuring points on the leg, making it easier eral options for adjustment to help you find the
to program, the half lay front lever offers a right intensity for your training. Keep experi-
good alternative for athletes who struggle menting and finding the best approach for your
with stabilizing their hips in the one leg posi- progression.
tion. By equally stretching both hips, some
athletes find it easier or more natural to sta- Straddle half lay front lever
bilize in the half lay position. The straddle half lay is frequently used in prac-
tice. The light straddle position makes it easi-
During the initial intensification phase, it is er for you to target the glutes through the slight
important to fully extend your hips. However, abduction and external rotation in the hips,
many athletes either struggle to achieve full which in turn help to actively extend the hips
hip extension or compensate by arching their and thus stabilize this position. Depending on
back excessively. This compensation is par- how far you straddle, the intensity difference
ticularly common in athletes with sedentary from the half lay is greater or lesser. The further
jobs, as prolonged sitting shortens the hip you straddle, the less intense the hold be-
flexor muscles, making hip extension difficult comes.
when the knee is bent. If you face this issue,
I recommend stretching your hip flexors be-
fore your front lever workout to ensure a
proper half lay technique.

Straddle half lay front lever
One leg half lay front lever Straddle one leg half lay front lever
You can also combine the one leg front lever As already mentioned, you can combine any
with the half lay front lever for creating a very progression with each other. For example,
advanced position. This progression is hard- you can combine the staddle half lay with a
ly distinguishable from a full lever in terms of one leg to create a completely new hybrid
intensity and is therefore hardly relevant in form. However, when training and experi-
practice. One possible application would be menting with such hybrid forms, make sure
to use this progression in a drop set from a that you continue to work progressively.
full front lever.
One leg half lay front lever

3.1.2.5 Straddle front lever
Definition: spine extended, hips extended, knees extended, legs spead

Scaling: hip spread
tance, regression holds, (adv.) tucked front lever pull ups, ballistic dolds
in a progression, dragon flags.
Straddle front lever
A straddle front lever with hip flexion is an indicator of entering this position too early

The intensity of the straddle front lever is adjusted based on the angle at
which you spread your hips. Therefore, if you choose to train the straddle
front lever, it is important to do so only when you can hold it at the maximum
spread angle with your hips fully extended. It’s crucial to avoid working
with a flexed hip in this progression as it reduces the ability to plan a pro-
gressive angle change. Since the straddle front lever does not have spe-
cific measuring points like the previous progressions, it may be slightly
more challenging to plan and track your progress. Therefore, it’s recom-
mended to use the straddle front lever only when you have full control over
it and can execute it with proper form.
!
In our King Of Weighted Coaching, we prioritize the use
of the one leg front lever instead of wide straddle angles.
However, as you approach the full front lever, the
straddle front lever can become interesting again. At this
stage, you can often train with very specific and light
spread angles, which allows you to closely target the full
front lever position. By working with controlled and pre-
cise spread angles in the straddle front lever, you can
fine-tune your strength and technique in preparation for
achieving the full front lever.
Every exercise requires the right setup and entry technique, and the front
lever is no different. To optimize your performance and ensure safety, it’s
crucial to understand the key considerations and points of attention for
finding the best start and setup for you. Let’s explore these factors in detail.

3.1.3
Entry Especially during the learning phase of the front lever, it is important to
position yourself optimally when entering the hold. Once you are in the
hold, making corrections becomes more challenging and requires greater
effort. A good entry technique can significantly impact your hold time and
overall progress in the front lever. There are primarily three different ways
to enter the hold.
To achieve the best form and minimize pre-fatigue, the horizontal entry is
highly recommended. This involves using a bar or rings that are not higher
than your maximum shoulder height. With a horizontal entry, you can effi-
ciently build tension in your shoulders and core, position one leg and the
hips, and then lift yourself the last few centimeters into the final hold. It‘s
crucial to ensure that your hips are approximately under your wrists before
entering the hold to avoid creating momentum that requires excessive
strength to compensate for.
Tension buildup before horizontal entry
Athletes who haven‘t yet achieved a solid full front lever should avoid the
vertical entry. This entry occurs when using a high bar and requires lifting
yourself from a hang into the front lever position. It demands significant
strength and can result in reduced hold time and less optimal technique
compared to the horizontal entry.

Vertical entry via a raise into the front lever
If you train in a standard gym that lacks a low bar, the smith machine can
be a suitable alternative. The bar on these machines is typically non-rotat-
ing and adjustable in height. Another option is to use your own gymnastic
rings, although balancing becomes more challenging in this case. The last
method is the entry with preloading, which involves lowering yourself into
the desired progression through a negative movement or transitioning from
a regression.

Preloading entry from the inverted hang
This entry represents the midway between the previous ones. It offers you,
compared to the vertical entry, the advantage that you have hardly any load
in the inverted hang or a slight regression and can position yourself cor-
rectly here to then go into the final hold. This also requires strength and
therefore maybe reduces your hold times, but can still be the better way
for some athletes. By using the initial tension from the negative movement/
regression, you can get better control of your body if necessary. So you
should try the different methods and then decide for yourself which one
offers the most added value for you.

3.1.4
Assistance systems As several training methods discussed in this book involve the use of as-
sistance systems, it is important to understand how to use them effective-
ly. In this book, we will focus on resistance bands, as they are the most
commonly used system. While there is no right or wrong way to use them,
there are variations in the positions of use, each with its own advantages
and disadvantages.
Assisted front lever with a band on the lumbar spine.
Band on the lumbar spine

This method minimally interferes with the front lever. The band is positioned
close to the body‘s center of gravity and pulls upward, reducing the body
weight and making the front lever easier. Since the band is in front of the
hips, you have to stabilize them primarily on your own. This allows for a high
level of specificity and smooth technique transition to holds without a band.
Band on the lumbar spine and thigh

For athletes struggling with hip alignment and stabilization, this band ap-
plication can be useful as a temporary method until stability is achieved.
The band is divided into two pairs of loops, with one positioned at the lum-
bar spine and the other below the hip. This provides better support to the
hip without significantly altering the natural front lever position. However,
in the long term, it is recommended to switch to the method with the band
at the lumbar spine.
Assisted front lever with a band on the lumbar spine and thigh.

Band on the foot

If you have used bands primarily in muscle up or pull up workouts, you may
be more familiar with this method. Here, the band is attached to the bar,
and you step into it with your feet. The advantage is that you don‘t have to
hold the band with your hands. However, using stronger bands will signif-
icantly alter the control of the front levers. As your legs are in the loop of
the band, you are in more of a plank position rather than a front lever po-
sition. Therefore, beginners should start with light progressions rather than
strong bands in the full progression. The carryover to free holds is not as
significant compared to the other methods due to the change in load dis-
tribution. When using very light bands, the influence is likely negligible, and
all methods work similarly efficiently. By working without a band alongside
training with band support, you can further minimize the differences and
make them negligible.
Remember to choose the method that suits your needs and goals, and
gradually progress towards performing front levers without assistance to
ensure overall development and proficiency.
Assisted front lever with a band around the feet
3.1.5
Grip During your front lever training, you have the option to use different grip
techniques and widths. In theory, a shoulder-width grip is considered op-
timal because it allows for efficient utilization of the latissimus muscles. As
the grip widens, holding the front lever typically becomes more challenging.
With a wider grip, it becomes harder to target the vertical fibers of the la-
tissimus, which generate the most torque for shoulder extension.
While a semi false grip is not mandatory for the front lever, it can assist in
generating more strength for shoulder extension. The semi false grip in-
volves rotating your wrist around the bar, allowing for a more specific trans-
fer of strength to the bar as the contact surface increases. By pushing
down with your hands towards your body, you can apply strength in the
desired direction through your hand position.

Front lever with semi false grip for better strength transfer to the bar.
The choice between a semi-false grip or a normal grip depends on your

individual anthropometry and can vary in terms of balance. There is no
general rule. The grip that enables you to position the center of gravity of
each progression below your hands usually feels the strongest and most
natural for you. The differences between the semi false grip and a normal
strong grip are not significant. However, the semi false grip provides a
greater advantage in exercises like front lever pull ups or touch front lever
variations, as it shortens the forearm and offers a mechanical advantage.
If you have previously experienced issues such as golfer‘s elbow or fore-
arm overuse symptoms, it is advisable to use the false grip with caution.

3.1.6
Progress backup The concept of progress backups was explained in detail in the chapter
“Lever Skills“. So you don‘t have to scroll back, here‘s a quick definition
again.
“A progress backup is a multi-joint exercise that targets the same muscle groups and move-
ment patterns as the lever skill you are training.”
For the front lever, you are aiming for a multi-joint exercise that primarily
targets the latissimus dorsi, trapezius, teres major, and rear deltoid. The
exercise should involve shoulder extension as the primary movement.
In the realm of weighted calisthenics, two exercises stand out: the pull up
and the chin up. Both exercises meet all the criteria for an effective pro-
gress backup exercise. They effectively engage the target muscles, can
be scaled over time, offer different intensity levels, and have a favorable
stimulus-to-fatigue ratio.
Comparatively, exercises such as bent-over barbell rows have a lower stim-
ulus-to-fatigue ratio in relation to the front lever. While bent-over barbell
rows do provide some carryover to the front lever, they also create signif-
icant fatigue along the entire posterior chain, potentially limiting long-term
training capacity compared to pull ups or chin ups with similar carryover
to the skill.
In theory, the chin up or neutral grip pull up is slightly superior as a pro-
gress-backup exercise compared to the pronated pull up grip. This is be-
cause the chin-up or neutral grip places the elbows in front of the body,
allowing for pulling in the sagittal plane, which closely resembles the shoul-
der extension movement in the front lever. This high movement specificity
likely results in a slightly better carryover compared to the pull up, which
emphasizes shoulder adduction and is performed in the frontal plane. How-
ever, the magnitude of this difference and whether it is truly significant is
not yet established. In our King Of Weighted Coaching, both lifts have yield-
ed excellent results as progress backups.
3.1.7
Assistance exercises Your chosen progress backup exercise serves as your primary assistance
for strength and hypertrophy. It allows you to regulate the volume and in-
tensity of your front lever training. By adjusting the strength and hypertro-
phy assistance provided by the progress backup, you can maintain a rel-
atively intense front lever training with moderate to small total hold times
throughout the week. If you decrease the strength and hypertrophy assis-
tance from the progress backup, you will need to incorporate more holds
and longer total hold times in your training.
In addition to the normal front lever holds, there are two other categories
introduced in the lever skills chapter: ballistic holds and full range of motion
(ROM) assistance. These variations offer different ways to train the front
lever. For more detailed analysis and techniques for these exercises, refer
to the chapter “Dynamic lever skills“.

3.1.7.1 Ballistic Holds
Front lever negatives/negatives to hold the inverted hang allows you to prepare your-
Execution: For front lever negatives, using self technically and perform higher-quality
rings is a suitable method. Start in a complete progressions with more intensity. The nega-
inverted hang on the rings, ensuring you are tive phase provides a light pre-loading effect,
positioned optimally. Once you have transi- enabling you to execute very intense pro-
tioned into your desired progression, such as gressions for shorter hold times. Combining
the one leg front lever, you should lower your- negatives with holds is an effective approach,
self in a controlled manner, adjusting the an- especially if you are training new and more
gle between your arms and torso while keep- intense progressions while still feeling some-
ing the rest of your body stiff. Lower yourself what uncertain about the technique. If you
either into a hold position or into a full range are unable to control the descent in the front
of motion, reaching a passive hang. lever position, it indicates that the progres-
Application: Front lever ballistic holds in the sion you are currently working on is still too
form of negatives are highly favored due to challenging for you.
their numerous advantages. Starting from
Lowering from the inverted hang into the front lever.

Front lever raises

Execution: Front lever raises are best per- Application: Front lever raises are effective
formed on a high bar that allows you to fully for accumulating short hold times with more
lock out your arms. Begin in a passive hang intense progressions by incorporating accel-
position, then tighten your body to the de- eration followed by a hold. They can also en-
sired progression and initiate a shoulder ex- hance your lat control and provide a strong
tension. You can use a bit of momentum to contraction for your front lever holds. It is
position your latissimus muscles for a more recommended to use raises with progres-
powerful movement. Once you reach the sions that you are already proficient in from
front lever hold, focus on holding the position a technical standpoint. Otherwise, it can be
or slowing down the movement as much as challenging to achieve a high-quality hold
possible. due to the extensive range of motion and ac-
celeration involved.
Front lever raises from passive hang

Front lever raises from hold

Execution: This variation of ballistic holds Application: This exercise is particularly
combines the elements of negatives and rais- beneficial for advanced athletes as it allows
es into a single exercise. It is recommended them to combine multiple short holds in an
to perform this exercise on rings. Start from intense progression without needing to rest
an inverted hang and lower yourself into a hold between each hold. This enables you to ac-
position. Maintain the hold for your desired cumulate more total hold time while reaping
duration, and then return to the inverted hang the technical advantages of negatives and
by performing a raise. the training effects of raises.
Front lever raises from hold

Ice-cream makers
Execution: To perform ice-cream makers, begin in the upper reversal point of a pull up with
your chin above the bar. This exercise requires a high bar. From this position, extend your arms
and lift your hips to transition into a front lever hold.
Application: Starting from the pull up position allows your elbows to be close to your body,
creating an isometric contraction in your shoulders. The angle in your shoulders remains rel-
atively stable throughout the exercise. By incorporating the tilting movement into front lever,
you can accumulate multiple short holds efficiently. It is important to focus on performing
controlled and brief holds during this exercise to achieve a meaningful training effect.
Ice-cream makers

Unlike the ballistic Holds, the following exercises are not performed with the goal of accumu-
lating holdtimes in the front lever, but rather to train the muscles involved in the most specific
way that is possible over a wide range of motion.
Front lever pull ups

Execution: Begin in your front lever regression position, and then pull yourself towards the
bar without deviating from the horizontal front lever position parallel to the floor.
Application: Front lever pull ups can be incorporated alongside front lever hold training to
accumulate additional volume that targets the specific muscles involved in the front lever. This
exercise allows you to work on the pulling aspect of the movement without being limited by
the hold position itself.
Front lever pull ups

Full front lever raises

Execution: Begin in a passive hang position on the bar and pull yourself up and over into a
front lever raise, reaching the inverted hang position. From there, perform a controlled neg-
ative descent.
Application: Full raises are highly demanding exercises that enable you to train shoulder
extension throughout its entire range of motion. Due to the intensity involved, this exercise is
best suited for advanced athletes who wish to add specific volume to their front lever training.
Full front lever raises

3.1.7.3 Winging in a lateral position of the shoulder blades
Many athletes who join our coaching program initially report experiencing sharp pain in the
shoulder blade area towards the end or shortly after releasing the front lever hold. Our obser-
vations suggest that this pain often coincides with winging of the shoulder blades in the lat-
eral position. This means that the scapulae do not maintain contact with the rib cage but lift
off at their medial borders during protraction.
This positioning indicates a difficulty in effectively compressing the shoulder blades against
the rib cage. This can be attributed to either limited mobility of the rib cage or weakness in the
muscles surrounding the shoulder blades. Fortunately, this “misalignment“ of the shoulder
blades can be easily corrected in the short to medium term, unless it is caused by nerve dam-
age or injury. If you struggle to actively compress your shoulder blades against the rib cage,
the following exercises can be helpful.
Scapular winging in lateral position of the scapulae during a front lever hold.

Protraction to retraction front lever you can go into maximum retraction during
In this exercise, you will utilize a regression this exercise. It’s important to ensure that
that is very easy for you. The primary focus is you are truly moving your shoulder blades
on controlling and stabilizing your shoulder and not just your thoracic spine. This exercise
blades. Start in a front lever position and al- is beneficial for advanced athletes as a warm-
low your shoulder blades to slide into protrac- up or pre-activation before your planned le-
tion, pushing your chest downward. Then, ver workout, and it can serve as the main
retract your shoulder blades and push your exercise for beginners who are still struggling
chest upward, holding this position for a few to properly stabilize their shoulder blades.
seconds. Unlike your regular front lever holds,
Protraction to retraction front lever

Chest supported rows protracted position to a retracted position.

Chest supported rows refer to exercises in Allow the weight to naturally separate your
which you perform a rowing movement with shoulder blades before pulling them back
your chest supported by a pad. Examples of together and straightening your thoracic
such exercises include Chinese rows or spine. You can also hold the final retracted
T-Bar rows. The chest support provides sta- position for a few seconds to enhance the
bility and reduces the use of momentum from training effect. By incorporating chest sup-
your hips or back extensors, allowing for ported rows into your routine, you can target
more controlled movements. These setups the muscles responsible for scapular retrac-
are particularly effective for improving the tion and promote better shoulder blade con-
retraction of your shoulder blades while ac- trol. These exercises can be beneficial for
cumulating training volume. When perform- improving your ability to stabilize your shoul-
ing these rowing variations, it’s important to der blades during front lever training.
focus on pulling your shoulder blades from a
Example chest supported rows

3.1.7.4 Lowering of the hip/legs
The lowering of the hips/legs is a compensa- If this compensation occurs relatively early
tion that can be related to a strength deficit and you can still hold the front lever even
in the shoulder extension in most cases. The longer, without your back giving up, this is an
lowering of the hips reduces the load arm on indication that your abdominal muscles and
your shoulder and the front lever hold be- to some extent your hip flexors are the limit-
comes easier. This means there is not a tech- ing factor here. To avoid this compensation
nical deficit per se, but rather working at too in the future, it makes sense to train these
high intensities. However, there are also cas- structures more specifically. The following
es where the lowering of the hip is due to oth- exercises are suitable for this.
er deficits. The first case is the lowering of the
hip due to the appearance of a hollow back.
The hollow back in this case occurs when your
abdominal muscles give in to gravity and the
pull of your latissimus and can no longer hold
enough tension to stabilize your spine and
hips in a neutral position.
Lowering of the legs in the Front Lever due to too weak abdominal muscles.

Dragon flag
The dragon flag itself is considered a lever
skill. However, when you place your upper
back on the floor, it significantly reduces the
leverage on your shoulder joint while main-
taining a similar load on your abs. This makes
the dragon flag a valuable complement to
front lever training. By performing dragon
flags, you can develop proper control and
technique for the front lever, focusing on the
positioning of your spine and hips. Addition-
ally, it helps prevent the abdominal muscles
from becoming a limiting factor in the front
lever due to their excessive involvement. You
can incorporate the dragon flag as either an
isometric hold or a full range of motion assist,
depending on your preferred approach.
Dragon flag

Knee/Leg raises/Toes to bar Glute bridges

These compression exercises are highly ef- Glute bridges and their variations are excel-
fective for training hip flexion and spinal flex- lent for improving the activation of your glu-
ion. You can adjust the intensity by extending tes. To perform this exercise, lie on your back
or flexing your legs. The greater the leg ex- and bend your legs. Before extending your
tension, the higher the load on your hip flex- hips, engage your abdominal muscles. Make
ors and abdominal muscles, resulting in a sure that your lower back is flat and not
more intense exercise. It’s important to note arched. Tilt your pelvis posterior and engage
that during the exercise, you should not only your glutes, lifting your buttocks slightly. A lift
lift your legs but also round your lumbar spine. of around one to two centimeters is sufficient.
By creating flexion in both the hips and the From this position, push your hips upward
lumbar spine, you maximize the training ben- and extend them fully. Contract your glutes
efits of these exercises. strongly without losing the tension in your ab-
dominal muscles. The goal is to feel a strong
Another possible compensation occurs when contraction in your glute muscles and devel-
you are unable to fully extend your hips. As a op a sense of proper activation. This exercise
result, you may experience a slight angle in will help you improve your ability to control
the hips or resort to a hollow back to compen- hip extension correctly, even in the front lever.
sate for the lack of hip extension. This can be
caused by limited flexibility in the hip flexors,
as discussed in the one leg front lever section,
or by poor control of the gluteal muscles,
which are powerful hip extensors in the body.
It could also be a combination of both factors.

Knee raises
Glute bridge

Hip flexor stretches

To ensure that your flexibility does not limit your hip extension, you can
additionally stretch your hip flexors. To stretch these structures, there are
countless exercises, two of them are presented here.
1. Reverse nordic curl (Kneeling sissy squat)

The reverse nordic curl is a great way to improve the flexibility of your hip flexors
and train your knee extensors at the same time. Therefore, it’s a great exercise
to incorporate into a training without having to spend extra time stretching.
To do this, you bring your rectus femoris into active insufficiency. You accomplish
this by bending your knees but keeping your hips extended by tightening your
gluteal muscles. Advanced athletes can perform full sissy squats. For beginners,
the kneeling version, supported by a resistance band, offers more control. A slow
and controlled eccentric phase is very important in this exercise. Use only the
range of motion that you can control and increase it progressively. Take your time
to avoid strains.
2. Hip flexor stretch, standing

For this stretch, place one foot on a slight elevation. Next, tighten your core and
butt and tilt your pelvis posterior. From this position, push your hips forward.
You should feel a stretch in your groin area. Hold this stretch for a few seconds
and if necessary increase the pressure if the stretch decreases.
Before considering compensation, it is important to assess your training

intensity carefully. It is not advisable to rush through your lever skill training
at the expense of proper execution. In many instances, additional assis-
tance exercises may not be necessary. Instead, taking a small step back
and practicing patience can be more beneficial.

Kneeling Sissy Squats
Hip flexor stretch, standing

3.2
3.2 Planche www.kingofweighted.com 253
Full Planche after my third dip attempt (MMC Competition 2019) Foto: Ramón Adler

Planche
3.2
Planche
The planche is a straight arm strength (SAS) lever skill from the push cat-
egory. In this exercise, you essentially perform an isometric push-up using
only your hands, supporting almost your entire body weight while main-
taining a horizontal position parallel to the floor. As if that wasn‘t challeng-
ing enough, you execute the movement with your arms fully extended.
Unless you possess exceptional genetic traits or extraordinary talent, ex-
pect to dedicate several years to learning the planche, depending on your
current level of training. It‘s important to note that this information is not
meant to discourage you but rather to emphasize the immense difficulty of
achieving a clean and proper planche.
To help you grasp the planche and gain a clear understanding of the exe-
cution and targeted muscle groups involved, you will approach it gradual-
ly, step by step. Even in the initial stages, many athletes struggle to com-
prehend how to lift their legs off the ground. In order to comprehend this
process, the analysis of the planche begins a few steps earlier.
Step 1: Quadruped push up hold

You start in a quadruped push up. Your arms are extended, your core is tight, your pelvis is
tilted posterior and you keep your body in line. You push your shoulder blades apart and away
from your ear. So you are forcing a shoulder protraction and depression.
Step 2: Move into balance

In the second phase, focus on achieving an equilibrium above your hands. This entails shifting
your center of gravity over the area of contact with the floor. Throughout this process, maintain
extended arms, engage your core muscles, and ensure proper alignment of your body. It‘s
important to note that many individuals without a background in calisthenics will likely strug-
gle at this stage, as it is often their first realization of the immense difficulty of the planche.
Step 3: Shoulder flexion / „lift off“

You have achieved a state of balance where the weight distribution on both sides of your hands
is relatively equal. Your legs are still in contact with the floor, and to change this, you must lift
them. Understanding the mechanics behind this movement requires conceptualizing your
body from the shoulders downward as a rigid and inflexible unit.
The actual effort required to raise your legs or body is concentrated on the
shoulders. To lift your legs, you need to flex your shoulders, which involves
pushing forward against the floor with your arms. This shoulder flexion
movement is executed by the muscles surrounding the shoulder joint.

Quadruped push up hold
Weight shift in the quadruped push up hold. You bring your center of gravity over your wrists to achieve an equilibrium.
Symbolically stiffened body in the planche lean. The blue male represents your shoulder flexors and the green pulley represents your shoulder.

If you generate enough strength in shoulder flexion, your body will lift off.
A useful analogy is to envision your shoulder muscles as a pulley system,

where the contraction of the muscles pulls your body upward. Your shoul-
der serves as the axis of rotation for the planche. By pressing your arms
against the floor, you can elevate your legs. Throughout this process, your
core muscles play a crucial role in stabilizing your body as a rigid unit. Once
you have successfully lifted your legs while maintaining balance and ex-
tended arms, you have achieved the planche position.
Now that we have clarified the fundamental mechanics of the planche, we
can utilize the lever skill conventions to delve into the precise joint positions
and muscles involved.
3.2.1
Execution and Since you have some practice from the front lever section, you can apply
the first two conventions combined.
anatomy Convention 1: The body is stabilized in a line as perpendicular to gravity
as possible.
Convention 2: All joints, that are perpendicular to gravity, are aligned in
such a way that they can be muscularly stabilized as actively as possible
against gravity.
During the analysis, we begin by examining your connection to the floor.
To establish balance, you lean forward, and this requires your hands and
forearms to secure you to the parallettes while maintaining a stable wrist
angle. This action is known as ulnar abduction in your forearms. Failing to
do so would result in falling forward when attempting a planche on handles.
The ulnar flexors and extensors are responsible for maintaining this move-
ment. Among these extensors is the extensor digiti minimi, which also ex-
tends your little finger. Consequently, you might have experienced difficul-
ty exerting sufficient pressure on the grip on this side of the hand when
leaning further forward in a planche. To address this, it is recommended
to emphasize balance in planches and apply pressure primarily on the
thumb side into the parallettes.

Planche grip with focus on an equilibrium and thumb-side directed force
There, the thenar muscles of your thumb fix you to the parallettes and pro-
vide appropriate stability. Depending on the degree of abduction in the
wrist, there is a very strong stretch and large forces on the structures on
the ulnar side (the side where the little finger is).
In this area, excessive intensity or training volume can quickly lead to over-
load or injuries such as cubital tunnel syndrome, causing compression of
the ulnar nerve, which can lead to pain and numbness in the fingers. There-
fore, please pay attention to the influencing factors and load variables as
outlined in the lever skills section. Developing better equilibrium reduces
the compensatory work required by your forearms and lowers the risk of
injury. Therefore, maintaining balance during the planche hold is crucial to
minimize forearm stress. The next joint you‘ll look at is the elbow. At this
point you need a little briefing on ‚SAS‘ for further understanding.
The planche is the first real SAS element of this book. SAS stands for
straight-arm-strength. The term SAS refers to skills/exercises that require
the elbow joint to be actively stabilized in extension against hyperextension
due to gravity or external loads. This means that gravity or external load
wants to ‚break‘ your elbow joint.

Force applied to the extended arm (red arrow) and the contraction of
brachialis (green arrow)
To counteract this external force, you stabilize your elbow through muscu-
lar effort and the assistance of passive structures while maintaining an
actively stretched position. SAS elements pose considerable difficulty due
to two main factors. Firstly, the muscles responsible for stabilizing the el-
bow joint in this position have a limited force arm due to the extended
position. Secondly, the lever arm of the external load on the shoulder joint
increases as a result of the extended arm. To better grasp this concept,
let‘s consider the brachialis muscle in the elbow as an example.
The brachialis is the strongest flexor of the elbow and is located directly
underneath your biceps brachii. As your elbow joint becomes more extend-
ed, the distance between the joint‘s axis of rotation and the muscle attach-
ment decreases, known as the force arm. A longer force arm allows the
muscle to generate greater torque with the same amount of force. Con-
versely, if the joint‘s position reduces the force arm, more force is required
to achieve the same torque. Therefore, in the planche, as your arm be-
comes more extended, greater muscular force is needed to stabilize it

against hyperextension. Furthermore, the challenging nature of SAS ele-

ments in the elbow stems from analyzing the strength components. By
breaking down the muscle‘s resulting strength into its X and Y components,
a notable observation emerges. With an extended elbow joint, a substan-
tial portion of the brachialis‘ strength cannot actively contribute to flexion
and joint stabilization. Instead, it leads to joint compression.
Strength components in the brachialis during SAS exercises. The strength

component that generates torque in flexion is very small compared to the
strength component that compresses the joint.
To maintain joint stability, the total muscle force must be sufficiently high
to ensure that the specific strength component responsible for elbow flex-
ion remains big enough. From both perspectives, it becomes evident that
the arm flexors face unfavorable conditions for performing flexion and thus
must exert immense forces to counterbalance these limitations. Conse-
quently, athletes with exceptional SAS skills often possess remarkably
developed arm flexors, even without dedicated isolated arm training.

!
The important and legitimate question you are probably
asking yourself now is: Why should I subject my elbow
joint to large forces in a position that is difficult to stabili-
ze? Unfortunately, I can‘t answer that question for you
either. „Don‘t hate the player, hate the game“ is proba-
bly the right saying in this case.
Back to the planche in particular. A large number of muscles are active in

the elbow joint. The extensors of your wrist pull the elbow into extension
when the wrist is fixed, whereas the flexors pull the elbow into flexion. Your
arm flexors brachialis, biceps brachii as well as the brachioradialis stabilize
the elbow joint and prevent an unwanted hyperextension by their contrac-
tion. The triceps brachii, as the antagonist of the flexors, stabilizes and, if
necessary, extends the elbow in the case of unintentional flexion.
You‘re performing a flexion against gravity in the shoulder to lift your body.
In the planche position, this movement is primarily performed by your del-
toid, especially by its fiber part attached to the clavicle. Furthermore, your
pectoralis major, i.e. your chest muscle with its fiber parts attached to the
clavicle, pulls the upper arm forward and stabilizes the arm inward via its
horizontally running fiber parts, which contributes significantly to the sta-
bility of the element, especially with wider parallettes. Your biceps brachii
acts not only on your elbow but also on your shoulder. It is thus directly
involved in the flexion of the shoulder joint. Another important and often
neglected muscle related to the planche is your coracobrachialis. It assists
during the flexion of your shoulder and stabilizes your arm into adduction
along with your chest during wider holds.
During a planche, gravity pushes your shoulder blades into retraction. The
angle of the arms also pushes them slightly into an elevation. To conform
to convention two, and thus also to optimally stabilize the upper arm in its
socket, you perform a protraction and depression. This means that you
push your shoulder blades down and apart.

Planche with a protraction and compressed scapulae (top) compared with retracted and slightly winging scapulae (bottom).
The protraction is performed by the serratus anterior. Indirectly, the pro-

traction and depression are supported by your chest. The trapezius and
latissimus act as antagonists to the serratus anterior and deltoideus and
therefore have a slight stabilizing effect and at the same time support the
depression in the shoulder. However, the strength effect of these muscles
on the planche is negligible and therefore these muscles have no relevance
in planche training. To support the protraction of your shoulder blades and
to prevent a possible winging of the shoulder blades, you retract your rib
cage. This compresses your shoulder blades against your rib cage and
makes your planche more stable. A slight natural rounding of the thoracic
spine is completely sufficient. A very strong rounding would be a compen-
sation according to the lever skill convention, as this would lead to your
body position no longer being straight.

Natural, slightly rounded posture in the thoracic spine (top) compared to a strong rounding (bottom).
You should keep your lumbar spine neutral to create a straight planche line.
The degree of extension and flexion of your lumbar spine is defined by the
interaction of your back extensors and abdominal muscles.
Proper stabilization of the lumbar spine and hips is probably the most dif-
ficult part of the planche to learn. Gravity pushes you, and therefore your
hip, down. The natural reflex to raise your hips is to tense your back exten-
sors. By doing this, however, you not only raise your hips, but you bring
your lumbar spine from its neutral position into hyperextension. This is not
a bad thing by itself, but it does not result in a nice shape. Your planche will
look more like a banana instead of nice and straight.

Avoid a hyperextension of the lumbar spine.
In the planche, you have to learn to stiffen your lumbar spine by tensing
your abdominal muscles and back extensors at the same time and to con-
trol the level of your hips by a flexion in your shoulder. This feels very wrong
and unnatural, especially in the beginning, but it is the only way to keep
your lumbar spine neutral and therefore the planche in line. To maintain a
stable, neutral lumbar spine, you must tilt your pelvis backward into a pos-
terior pelvic tilt (PPT). You can achieve this position by tensing your gluteal
and abdominal muscles at the same time. Imagine that you want to pull
your pelvis into your ribs to get your abdominal muscles really tense.

Correct control of the hip and abdominal muscles
The hip joint itself is actively extended so that your legs are in line with your
body. The load on the hip-extending muscles is limited to the weight of the
legs and is therefore not a great challenge. These sometimes opposing
joint rotations of the spine, pelvis and hip will make it difficult to control and
understand the correct position. The pelvis is tilted backward (PPT), which
feels like a downward rotation. The hip is extended at the same time, which
feels like an upward rotation. So you need to rotate your pelvis in the op-
posite direction of your hip, or femur in your hip, while not moving your
lumbar spine. Finally, you extend your knee and ankle joint to position your-
self in a line.

Different rotations in the pelvis, hip and spine.
3.2.2
Progressions Through the use of different progressions, you have the ability to adjust the
angular position of various joints in order to maintain an appropriate center
of gravity based on your strength level during the planche. Similar to the
front lever section, we will now discuss six commonly utilized progressions.
Once you grasp the form and execution of these six progressions, you will
be able to derive various combination forms from them with ease.
It is worth noting, albeit repetitive, that each progression allows for varying
levels of difficulty. Depending on your execution and unique body propor-
tions, the following sequence of progressions may not necessarily repre-
sent a linear increase in intensity. The transitions between progressions
are fluid and individualized. The order is selected based on the coordination
required for each progression relative to the size of the lever. Therefore, it
is entirely possible that your training chronology may differ from what is
presented here. This is perfectly acceptable and does not imply any error
or suboptimal approach.

3.2.2.1 Planche lean
Definition: Toes on the floor, spine extended, hips extended, knees ex-
tended.
Scaling: pushing the shoulder forward over the wrists
Recommended assistance/variation: Ring support hold, progression
holds with assistance, pseudo planche push ups
Planche lean in two different intensity levels. Little forward lean with a lot of weight on the feet (top) and a lot of forward lean with a lot
of weight on the shoulders (bottom).
In contrast to the front lever, this section introduces a regression prior to

the tuck holds in order to accommodate the unique challenges of the
planche. The planche involves smaller muscle groups that are relatively
weaker and requires more extreme positions. Therefore, if you have no
prior experience, it is recommended to start with a gentle and safe pro-
gression known as the planche lean. The planche lean is suitable for be-
ginners as well as slightly advanced athletes. With the planche lean, you
can adjust the intensity of the hold by distributing your weight between the
two points of contact with your body. By exerting more force through your
feet, the hold becomes lighter, while shifting more weight onto your hands
increases the difficulty. You can effectively scale the hold by gradually in-

creasing the forward movement of your shoulders. One way to measure

progress is by measuring the distance to a wall and progressively increas-
ing it from one workout to the next.
During the planche lean, it is important to focus on aligning yourself not
along a horizontal line, but rather along the line connecting your shoulders
and feet. This will ensure proper form and engagement of the target mus-
cles.
During a planche lean, you align yourself not horizontally, but rather along the line that connects your shoulders and feet.
It is essential to maintain fully extended arms, a strong abdominal tension,

and a posterior pelvic tilt (PPT) throughout your practice. By establishing
a solid technical foundation in these aspects, you will significantly enhance
your ability to adapt to future progressions with greater ease.

3.2.2.2 Tucked planche
Definition: Hip angle up to < 90°, knees flexed

Scaling: spine extension, hip angle
tance, lever change holds, planche leans, pseudo planche push ups
Scaling of the tucked planche via the extension of the spine and hips.
The tucked planche serves as the initial and easiest progression, where your feet are com-
pletely lifted off the ground. At the start, your lumbar spine is rounded, and your hips and knees
are maximally bent. The first step in scaling the tucked planche involves extending the lumbar
spine. This requires the interaction between the back extensors and abdominal muscles to
straighten the spine and increase the hip angle through lumbar extension. Once the spine is
straightened, you can further scale the hip angle by extending your hips. This level of control
can be challenging, and it is beneficial to utilize the control exercises outlined in the “assistance
exercises” section. It’s important to note that any change in the hip angle affects the entire
planche position. To maintain balance and keep your center of gravity above your hands, the
shoulder flexion angle must also be adjusted. This requires leaning further forward. Failure to
do so may result in dropping your hips, losing the proper alignment, or even falling over if you
lean too far forward. It’s common to encounter these challenges in the beginning. The pro-
gression of the tucked planche concludes when you achieve a hip angle of just under 90°,
transitioning to what is known as the advanced tucked planche.

3.2.2.3 Advanced tucked planche
Definition: Extended spine, knees bent, hip angle ca. 90–120°.

Scaling: hip angle
tance, regression holds, ballistic holds, lever change holds, tucked planche
push ups.
Advanced tucked planche with a hip angle of approx. 90° and 120°.
The advanced tucked planche is a progression that is likely to be a signifi-

cant part of your planche journey. As you increase the hip angle in the
advanced tucked planche, it can be challenging to avoid falling into a hol-
low back position, especially in the beginning. Patience and meticulous
attention to technique is crucial at this stage. It’s important to note that
compensating with a hollow back becomes even more difficult to correct
in the subsequent progressions, making it essential to address and master
this issue in the advanced tucked planche.

Advanced tucked planche without hollow back (top) and with hollow back (bottom)
Tucked straddle planche with scaling of hip and knee angle

To establish a consistent hip angle and pro- ther open your hips with the heels tucked.
mote stability in your hips during the ad- Instead of aiming for a half Lay planche, you
vanced tucked planche, actively pull your can use the tucked straddle progression to
heels toward your buttocks. This action en- work towards a straddle planche more effec-
gages your leg flexors, aiding in the stabiliza- tively.
tion of your hips in their more extended posi- In the tucked straddle position, you spread
tion. It also allows you to scale the progression your legs apart, forming a wider angle com-
primarily through the hip angle rather than pared to the advanced tucked planche. This
excessively through the knee. As you reach a reduces the intensity while allowing for pro-
certain hip angle, it is common for the knee gressive work towards the straddle planche.
to naturally open up slightly due to the active It introduces a new and more challenging
insufficiency of the rectus femoris muscle. form of hip stabilization. However, it’s impor-
This should not be a cause for concern. As tant to maintain proper posterior pelvic tilt
long as you can maintain stability in that po- (PPT) and abdominal tension, as some of
sition, there is no need to forcefully resist it in your hip flexors and extensors may be in an
order to reduce the number of joints involved. unfavorable position for hip flexion/extension
Keep in mind that as you progress towards when the legs are spread wide.
the straddle planche, you will need to control Mastering control in the tucked straddle po-
and scale multiple joints simultaneously, sition will help prepare you for the proper
making this knee deviation insignificant by straddle planche. The wider you spread your
the end of the advanced tucked planche. legs, the more difficult it becomes to maintain
PPT and abdominal tension due to the posi-
3.2.2.4 Tucked straddle planche tion of your hip flexors and extensors. This
progression allows you to work specifically
Definition: hip angle 90°- 120°, knee angle towards the straddle planche, but you must
up to 90° ensure that the intensities remain progres-
Scaling: hip angle, knee angle, hip spread sive. Simply spreading your legs without ad-
Recommended assistance/variation: justing your hip and knee angles from the
Progression holds with assistance, regres- previous advanced tucked planche progres-
sion holds, ballistic holds, lever change holds, sion may unintentionally reduce the intensity.
tucked planche push ups If reaching the straddle planche is important
to you as an intermediate step or as your ul-
The tucked straddle planche progression of- timate goal, the advantages of higher training
fers significant benefits, particularly during specificity outweigh the challenges of less
the transition from the advanced tucked clear scaling in the tucked straddle planche
planche to the straddle planche. As you train progression.
the advanced tucked planche, you may reach
a point where it becomes challenging to fur-

3.2.2.5 One leg planche
Definition: Spine extended, one hip extended, one knee extended, one hip
flexed at an angle up to < 180°, one knee flexed > 0°.
Scaling: hip angle, knee angle
Recommended assistance/variation: Progression holds with assistance,
conditioning holds with assistance, regression holds, ballistic holds, lever
change holds, (adv.) tucked planche push ups.
One leg planche
The one leg planche, similar to the one leg Additionally, the stabilization of the hip in the
front lever, offers clear settings for adjusting one leg progression poses difficulties, as
the intensity. However, it is less commonly there is only one gluteus muscle available for
used in practice compared to the straddle active control. Unlike the front lever, where
planche. One reason for this could be that the the back position aids in stabilization, the
straddle planche is already highly regarded prone position in the planche makes it much
as a standalone element and is therefore pre- more challenging to maintain posterior pelvic
ferred. tilt (PPT) and a neutral lumbar spine.
Another reason is the disadvantage of the For athletes who struggle with leg spreading
one leg planche, as it can only be executed due to poor hip mobility, which can hinder
effectively on high parallettes for most ath- scaling via the straddle planche, scaling via
letes. Otherwise, the bent leg may come into the one leg planche can be a viable alterna-
contact with the floor, or the hip would need tive. However, in the advanced progressions,
to be raised, which would violate lever skill such as the one leg front lever, these men-
convention 1. Generally, the higher the par- tioned disadvantages become less signifi-
allettes, the more challenging it is to achieve cant, and the one leg planche can be execut-
a clean entry into the planche, as explained ed without major issues. The gradual scaling
in the “Entry” section. This makes the one leg of the one leg planche can be directly adapt-
progression more difficult to initiate com- ed from the front lever section.
pared to the straddle planche, often leading
to poorer execution technique.

3.2.2.6 Straddle planche
Definition: spine extended, hips extended, knees extended, hip spread

Scaling: hip spread, hip angle if necessary
tance, conditioning holds with assistance, regression holds, ballistic holds,
adv. tucked planche push ups.
Straddle planche
The straddle planche is indeed a significant gle becomes necessary for most athletes.
milestone for many athletes striving to This means that the hip angle is gradually in-
achieve the full planche. Ideally, the intensity creased over time as the athlete gains
of the straddle planche is scaled primarily strength and stability. By gradually opening
through the spread angle of the legs. The wid- the hip angle, athletes can progress from a
er the legs are spread, the less intense the more tucked position to a more extended po-
execution becomes, as the center of gravity sition, ultimately achieving a full Straddle
is shifted closer to the shoulders. Planche.
However, in practice, it is common to intro- This secondary scaling allows athletes to
duce a secondary scaling method. In the in- gradually adapt to the demands of the strad-
itial attempts of the straddle planche, it is dle planche and work towards achieving full
often challenging to maintain full extension extension in the hips while maintaining bal-
in the hips. Therefore, scaling via the hip an- ance and stability.

Straddle planche with hip flexion
As the straddle angle increases, there is a cial to prioritize technique training. High em-
greater tendency for the pelvis to rotate for- phasis should be placed on refining the form
ward into an anterior pelvic tilt (ATP), and the and execution of the movement. Condition-
legs may drop. This is a natural compensation ing holds with assistance systems, such as
of the body to reduce the intensity and man- bands or counterweights, can be effective in
age the load of the planche. developing the required strength and stabil-
In the wide straddle position, the gluteal mus- ity while maintaining proper technique. By
cles and many of the hip flexors have their consistently working on technique and grad-
fibers aligned in a direction that is less advan- ually increasing the difficulty, you can im-
tageous for generating power for hip exten- prove your ability to hold a clean straddle
sion. As a result, maintaining hip extension planche.
and a posterior pelvic tilt (PPT) becomes
more difficult. This makes achieving a clean In addition, make sure that you enter proper-
straddle planche technically challenging, ly and use the assistance systems the correct
even more so than a full planche. To achieve way, as described in the following section.
a technically clean straddle planche, it is cru-
Conditioning hold of the straddle planche with a resistance band

3.2.3
Entry Using low parallettes for the correct entry into the planche hold is highly
recommended. Standardizing your entry allows you to consistently achieve
the most optimal form possible, which is crucial for maintaining proper
technique throughout the hold. Making corrections while already in the
hold can be more challenging and may compromise the quality of the po-
sition. By focusing on the correct entry, you can ensure that each hold
starts off with the best possible form. This, in turn, allows you to accumulate
higher-quality hold time during your training sessions. The more quality
hold time you accumulate, the faster you will progress in your planche
training.
It‘s worth noting that there may be exceptions for athletes who require
specific entry positions due to the nature of their sport or performance
requirements. For example, freestyle athletes who incorporate the planche
into a choreography may need to practice different entry variations, such
as entering the hold on a high bar. However, even for these athletes, it is
still beneficial to include a majority of their holds with the standardized
entries discussed in order to improve the form and quality of their holds.
3.2.3.1 Entry tucked planche progressions
Position your hands on the parallettes, ensur- any necessary adjustments to keep the hips
ing they are roughly shoulder-width apart. on shoulder level. Before lifting the second
Extend your arms completely and bring your leg, ensure that your hips are already at the
shoulders into depression and protraction. correct height. With the tension and balance
Push your shoulders over your wrists, creat- you‘ve established, carefully lift the second
ing tension in your shoulder muscles. Pull one leg, minimizing the need for further adjust-
knee towards your chest while engaging your ments.
core. Check the height of your hips and make
Entry into tucked planche progressions.

3.2.3.2 Entry adv. tucked planche progressions
Place your hands on the parallettes. Extend

your arms fully and bring your shoulders into
depression and protraction. Push your shoul-
ders forward over your wrists, creating ten-
sion. In this step, there are some changes
compared to the tucked planche. Instead of
pulling your knee towards your chest, pull it
towards the hip angle required for your cho-
sen position. Keep your hips at shoulder
height throughout. Rotate your hips into a
posterior pelvic tilt (PPT) and engage your
core to maintain this position. Additionally,
pull your heel towards your buttocks to fur-
ther stabilize your hips. Hold this position and
find balance with the leg that remains on the
floor. Shift your weight towards the thumb
side of your hand, minimizing the weight on
your supporting leg before the final entry.
Once you have achieved balance, position
your second leg beside the first leg, which is
already lifted.
Entry into advanced tucked planche progressions.

3.2.3.3 Entry straddle planche progressions
Begin your entry in a planche lean position, posterior pelvic tilt (PPT) and maintain this
ensuring that your hips are already positioned posture by engaging your core and glutes.
at the desired spread angle. Stretch your toes Next, pull yourself through your arms to find
so that the top of your foot rests on the floor. balance and smoothly transition into the
Then, extend your arms, depress, and protract planche position. Your body should maintain
your shoulders. Push your shoulders forward the same alignment as before and will be lift-
over your wrists, creating tension. Instead of ed by the increasing tension in your shoulder
raising your hips to shoulder height, lower flexion. Shift your weight towards the thumb
them to align with the line connecting your side of your hands as much as possible dur-
shoulders and feet. This will allow you to ing straddle planches to maintain balance.
achieve a horizontal position once you lift your Strive to keep yourself as stable and bal-
legs. In this position, rotate your hips into a anced as you can throughout the movement.
Entry into straddle planche progressions.

3.2.3.4 Entry full planche progressions
For the full planche, you will follow the same

entry technique as the straddle planche, uti-
lizing the planche lean. The difference is that
you keep your legs closed together. Just like
in the previous description, it’s important to
focus on aligning your hips with the line con-
necting your shoulders and feet and main-
taining stability in that position. From there,
smoothly transition into the hold by “sliding”
progressively as described earlier.
Entry into full planche progressions.

3.2.4
Assistance systems When using resistance bands for planche training, there are different po-
sitions that offer advantages and disadvantages. In this discussion, we will
focus on resistance bands attached to the body. Here are two common
positions:
Band on the lumbar spine

You attach the band with a loop to a pull-up bar this method, the band is
attached to a pull-up bar or similar suspension, and you step into the loop
with the band positioned above your hips on your lower core.
Planche with the band at the lumbar spine
This position has the least impact on your planche and is recommended
for planche training. The band is positioned close to your body‘s center of
gravity and pulls it upward, reducing the effective weight and making the
planche easier. However, since the band is in front of the hips, you will need
to stabilize them on your own. This allows for a high level of specificity and
helps you develop a proper technique for planche holds without the band.
It‘s important to ensure that the angle of the band is as vertical as possible,
as larger angles can affect your balance. Smaller angles have a negligible
impact.

Band on the shin / below the hip

In this method, the band is positioned below your hip, either at your thigh
or even at the bottom of your feet. This type of support is more related to
a planche lean rather than a free hold, and it is typically used with full pro-
gressions. If you require assistance with a full progression using this type
of band position, it usually indicates that you are not advanced enough to
work with that progression. Additionally, this type of band assist can distort
the position of your center of gravity, so it‘s generally not recommended
for planche holds.
Full planche with a band on shins
3.2.5
Grip The grip technique for shifting your weight to the thumb side has already
been covered in the previous sections. You‘ve learned in the „Entry“ chap-
ter why low parallettes are usually the better choice for your planche work-
out. In this section, you‘ll focus on grip width, the shape and width of the
parallettes, and possible helpful angles at which to set them up. For the
grip width, you should work with your shoulder width and adjust the paral-
lettes from there to fit your needs. A slightly externally rotated position of
the parallettes reduces the necessary abduction in the wrist and is there-
fore often perceived as somewhat more comfortable and less stressful in
the forearm and wrist. The more you rotate the parallettes into external
rotation, the more you rotate your arm flexion in the direction of loading.
This means that the SAS load becomes significantly greater.

Parallettes with parallel grips, 30° rotation and 90° rotation.
If you are not accustomed to handling such a load, it is advisable to avoid

using this position without proper preparation. A slight incline of the par-
allettes, where they slope towards the shoulders, can help alleviate stress
on the wrists and forearms.
Incline parallettes reduce the necessary inclination in the wrist (green vs. red line).
In cases where forearm overload is a concern, you can temporarily use this
grip to reduce strain on your wrists. However, it is important to work towards
using a straight grip in the long run. If you rely too much on the sloped grip,
you may lack the necessary forearm strength when transitioning to straight
grips, which are essential for maintaining balance in the planche. It is rec-
ommended to use parallettes that provide a comfortable contact area with-

out being too narrow. Distributing the pressure over a larger surface area on your hand can
enhance comfort during the planche. While the little finger may not contribute much force,
having the ability to grip the parallettes with your entire hand, including the little finger, offers
a stability advantage as you lean further forward in the planche. Therefore, a good parallette
width is one that allows for ample contact surface while still enabling you to grip the parallettes
with your little finger.
Different grips for the planche. A small handle on the left, which you can grip well but offers little support, and a broader handle on the
right, which is harder to grip but offers more support.
3.2.6
Progress backup The planche is in a broad perspective a shoulder flexion exercise. Accord-
ingly, you should also choose a progress backup in which this movement
is performed. In the context of this book, the weighted dip is obviously a
good choice. The dip, especially when performed in the technique de-
scribed in this book, has many exciting similarities with the planche. First-
ly, the shoulder-dominant execution, the movement of the shoulder flexion
itself, and the stabilization of a shoulder depression and protraction under
high load.

In both the planche and dip, the shoulders are pushed into protraction and depression under load.
Athletes specializing in push lever skills often exhibit remarkable strength

in dips, sometimes reaching up to 200% of their own body weight, even
without specific 1RM training. However, the transfer from dips to push le-
ver skills is limited, as the technique and conditioning components specif-
ic to lever skills are not adequately addressed in dips. Nevertheless, this
observation provides clear evidence that using dips as a progress backup
can be a beneficial approach. By incorporating dips alongside specific
planche training, you can capitalize on the advantages offered by dips com-
pared to lever skills.
In case dips are not feasible or suitable for various reasons, there are al-
ternative progress backups that I have found effective in my coaching ca-
reer. The overhead press and bench press with a barbell are good alterna-
tives. The overhead press targets the front and side shoulders, as well as
the upper chest (particularly in the lower range of motion). Using a barbell
allows for higher intensity work compared to dumbbells, which may be
limited by stability issues without appropriate racks. The overhead press
also provides the benefit of training the serratus anterior throughout a wide
range of motion, which can have a positive impact on protraction in the
planche. Similarly, bench presses, which share similarities with dips as
discussed in the dips chapter, can serve as an effective progress backup.
However, it is important to avoid using an excessively wide grip in order to
maintain the ability to perform shoulder flexion.

3.2.7
Assistance exercises Your chosen progress backup serves as the primary means for strength
and hypertrophy assistance in your planche training. It allows you to reg-
ulate the volume and intensity of your workouts, supplementing your holds.
By incorporating this progress backup, you can maintain a relatively high
level of intensity in your planche training, even with moderate to shorter
total hold times during the week.
If you opt for less strength and hypertrophy assistance through your pro-
gress backup, you will need to increase the number of holds and extend
the total hold times throughout the week. This allows for a more balanced
approach to your training.
In addition to your progress backup, there are other beneficial assistance
exercises within the categories of ballistic holds and full range of motion
(ROM). These exercises are further discussed in the „Dynamic lever skills“
chapter, which provides detailed analysis and guidance for incorporating
these exercises into your training regimen.
3.2.7.1 Ballistic Holds
L-Sit to planche/planche swings

Execution: L-Sit to planche or planche swings are performed on higher
parallettes or a p-bars. You start in the static L-Sit or swinging from the
support hold. Through the L-Sit or swing you accelerate into your chosen
progression and briefly hold it isometrically.
Application: The swinging motion allows you to engage in repetitive and
intense progressions, enabling you to accumulate hold times in a challeng-
ing progression. This approach can be beneficial for increasing your hold
time in a new progression, allowing you to incorporate it into your workout
with multiple sets of longer hold times.
L-Sit to planche

Planche swings

Planche lean to hold
Planche lean to hold Application: This exercise is particularly ef-

Execution: Planche leans to hold are exe- fective for straddle and full planche progres-
cuted using low parallettes. Begin by assum- sions. The initial planche lean places you in
ing a planche lean position and gradually an optimal starting position, allowing you to
reduce the weight supported by your feet to enter the intense holds with excellent tech-
a minimum. With a slight momentum gener- nique and quality. By focusing on shorter
ated from your feet, lift off into the planche hold times, you can accumulate valuable
position and maintain the hold for a brief du- training volume and refine your planche skills
ration. in advanced progressions.

Planche negatives
Planche negatives
Execution: Planche negatives are ideally marily recommended for advanced athletes
performed using low parallettes. This exer- who are already working on straddle and full
cise requires a strong foundation in hand- planche progressions. Planche negatives are
stands. To execute planche negatives, lower more of a skill on their own and are particu-
yourself in a controlled manner into a planche larly beneficial for athletes looking to incor-
position with extended arms. Lower your hips porate various elements into a single set. This
and shift your shoulders forward over your exercise involves transitioning between
wrists while maintaining a rigid body through- handstands and planches. If your main focus
out the planche progression. is on achieving and holding the planche po-
Application: Planche negatives are highly sition itself, planche raises and negatives
challenging, not only in terms of strength but may not be necessary for your training.
also coordination. Therefore, they are pri-

Planche push ups

Execution: You start in your planche regres-
sion and then lower yourself to the ground by
bending your elbows, without leaving the
planche position parallel to the ground.
Application: Planche push ups can be used
in conjunction with planche hold training to
accumulate additional specific training vol-
ume without having the direct hold position
as a limiting factor.
Planche push up

Zanetti press
Execution: The Zanetti press is a SAS assis- Application: The Zanetti press is particular-
tance exercise that you can perform with ly useful for preparing the elbows for the de-
dumbbells or on the cable. To do this, lie mands of SAS elements. It serves as an ef-
down on a bench and stiffen up in a hollow fective warm-up exercise for planche training
body position. Rotate your pelvis into a PPT, or as additional conditioning after your hold
tighten your core and butt, and slightly lift workouts. The supinated grip used in Zanetti
your thoracic spine. Grab two dumbbells and presses is wrist and forearm-friendly. This
bring them together in front of your body with exercise provides valuable assistance, espe-
your arms extended. Your shoulders are pro- cially if you experience limitations in your
tracted and depressed. In this position, with forearms or wrists when performing other
arms still extended, perform a shoulder ex- planche assistance exercises.
tension followed by flexion.
Zanetti press

3.2.7.3 Activation exercises
Achieving proper control of the hips, shoul- be adjusted by the placement of your arms.
ders, and core during a planche can be high- The higher you raise them above your head,
ly challenging. As you progress through the the more challenging the hold becomes. This
different stages, the difficulty only increases. exercise aids in developing the ability to
To develop and enhance this control, there maintain body tension under load, which can
are beneficial activation exercises that you then be applied to the planche.
can include in your warm-up routine or use
as pre-activation exercises before your Hollow body hip extension
planche holds. To develop the ability to extend the hips while
maintaining a fixed spine and pelvis, a varia-
Hollow body hold tion of the hollow body hold with a lever
The hollow body hold is a fundamental calis- change can be beneficial. Begin by assuming
thenics position. In the context of planche the hollow body hold position, but with your
training, the hollow body hold can assist in hips flexed. Use your arms for balance if nec-
stabilizing your spine while under load, simi- essary. Now, focus on extending your hips
lar to the planche, and help maintain proper while keeping your lumbar spine in the hollow
form. To perform this exercise, lie on your body position. This exercise helps you gain
back. In the first step, engage your abdomi- control over the movement of your hips inde-
nal muscles and buttocks, tilting your hips pendent of your spine, which is crucial for
into a posterior pelvic tilt (PPT). Lift your legs performing advanced variations like the ad-
and thoracic spine slightly off the floor, so that vanced tuck planche or various front lever
only your lumbar spine maintains contact progressions. Mastering this control will
with the floor. The difficulty of this position can make these movements much easier for you.
Hollow body hold

Hollow body hip extension
Planche lean hip extensions tion, maintain your hollow body tension while
Preparatory exercises are valuable for build- pulling your feet toward your body. You can
ing strength and control, but they can never also lift your feet off the floor at the end of the
fully replace specific training in the target hip flexion and transition into a tucked or ad-
position. To enhance hip control in the vanced tucked planche. Then, extend your
planche while under load, you can perform a hips and return to the starting position in a
specific exercise. Find a surface that allows controlled manner. Throughout the exercise,
your feet to slide easily. Assume a planche it is crucial to maintain core tension without
lean position with extended arms, depressed compromising it. This exercise targets hip
and protracted shoulders, hips and feet control specifically within the context of the
aligned, and a tensed core. Lean slightly for- planche, helping you develop the necessary
ward to engage your shoulders. In this posi- strength and technique.
Planche lean hip extension

Lever change holds with band assist

Irrespective of the progression you are work-
ing on, you can repeatedly practice activation
using a stronger resistance band. It is par-
ticularly beneficial to focus on mastering the
correct technique when working with new
progressions. Simply use a stronger band
and perform lever change holds into your de-
sired progression, paying close attention to
hip position and core tension. This exercise
is particularly valuable for training the activa-
tion required for a straddle planche, as the
difficulty increases when the legs are spread
apart. By consistently practicing this exer-
cise, you can improve your technique and
strengthen the necessary muscles for the
specific planche progression you are aiming
for.
Lever change hold with band assist
Forearm training “Winging” of the shoulder blade

If you experience forearm, wrist, or elbow Shoulder blade winging, also known as scap-
pain during high-intensity or high-volume ular winging, can have an impact on the sta-
planche training, incorporating additional bility of your shoulder girdle during the
forearm exercises into your routine may be planche. However, it’s important not to pan-
beneficial. While the extensors of the wrist are ic immediately. If your shoulder blades are
primarily stressed during the planche, I rec- slightly misaligned and you don’t experience
ommend including a comprehensive forearm any issues or pain under load, there may not
training regimen. This should involve a com- be a need for immediate action. In cases
bination of exercises that target the flexors, where the winging is pronounced, it is advis-
extensors, and pronators/supinators of the able to consult a professional for further eval-
wrist. In other words, exercises that involve uation. Winging occurs when the attaching
flexion, extension, and rotation of the wrist muscles fail to properly secure the shoulder
against an external resistance in various di- blades to the rib cage. This can be due to fac-
rections. By incorporating these exercises, tors such as inactive or weak rhomboids or
you can provide balanced and holistic train- trapezius muscles, as discussed in the front
ing for your forearm muscles, reducing the lever chapter. In such cases, the shoulder
risk of imbalances or overuse injuries. You blades may protrude laterally, away from the
can find recommended exercises at the end body’s midline. Refer to that chapter for in-
of the pull/chin up chapter. formation on addressing this issue. Another

potential cause is inactivity or weakness of Unlike the front lever, the protraction in this
the serratus anterior muscle. When the ser- exercise is against gravity. During the move-
ratus anterior is inactive, the scapulae may ment, push your shoulder blades apart as
be slightly more centered on the rib cage, as much as possible in the upper position. It’s
limited protraction occurs. In practical terms, important to note that this should not involve
mild winging is often not a significant prob- excessive, but just slight rounding of the tho-
lem. Your first step should be to determine if racic spine. You should feel activation in the
the issue arises only when using very chal- serratus anterior, which is located beneath
lenging progressions. If this is the case, ad- the latissimus muscle. If you sense muscle
ditional assistance may not be necessary, activity in that area during protraction, you
and simply reducing the intensity of your are likely performing the exercise correctly.
training can be beneficial. However, if the ser- Additionally, when planning your workout, in-
ratus anterior requires attention, activation clude overhead presses to train your serratus
exercises for this muscle can help improve anterior effectively, as described in the pro-
scapular stability. Similar to the protraction gress backups. This can reduce the likelihood
to retraction front lever exercise, you can per- of the muscle limiting your performance in
form this movement during a planche lean. the planche.
Planche lean protraction to retraction

3.2.8
Correctly classify In practice, movements occurring in a joint during a planche that are un-
local compensations intended are often associated with muscle weakness in that joint. In this
section, you will apply the knowledge you have gained to test your under-
standing. By analyzing the external forces acting on your body during a
planche, you can identify the most common compensatory movements
and draw conclusions about their underlying causes.
Lowering/folding/lifting the legs

If you struggle to keep your legs and hips aligned with your body during a
planche, it‘s a common misconception to think that you need to strength-
en your back extensors and glutes to keep your legs up. However, this
assumption is flawed. While there may be athletes who have difficulty sup-
porting the weight of their own legs at the hip, that would be comparable to
individuals who rely on a walker and struggle to climb stairs independently.
Flexing the hip moves the center of gravity (on the blue line) closer to the shoulder. The resulting load arm on the shoulder joint (red)
becomes smaller. Thus, the resulting load on the shoulder is significantly smaller in the upper image than in the lower one.

By analyzing the torques exerted on your joints during a planche, you‘ll

notice that as the torque on the hip extensors increases, the torque on the
shoulders also increases proportionally. However, it‘s important to recog-
nize that the shoulders are already subjected to a significantly greater
torque. Therefore, the more plausible explanation for the compensation in
the hip is that your body instinctively tries to deload the shoulders, not the
hip itself. This suggests that the issue lies not in having weak hip muscles,
but rather weak muscles in the shoulder girdle, which play a crucial role in
maintaining the planche position.
When observing deviations from the lever skill conventions in your planche,
it‘s advisable to analyze the applied load arms on the involved joints. This
analysis can help identify which joints are experiencing the greatest load
and are likely contributing to compensatory movements. However, it‘s im-
portant to note that individual cases may have unique limiting factors that
go beyond this analysis. In such cases, seeking guidance from an experi-
enced trainer is recommended to address specific concerns and develop
an appropriate training approach.

4.
4. Dynamische Lever Skills www.kingofweighted.com 296
Dynamic
lever skills
4.
Dynamic
lever skills
In previous chapters, we discussed various dynamic assistance exercises
such as planche push ups, front lever raises, and front lever pull ups in
relation to lever skills. These exercises are all categorized as dynamic Le-
ver skills, as they involve performing dynamic movements within the lever
skill position. Rather than providing a detailed analysis of each individual
exercise, we can establish a concept based on conventions that allows you
to develop a clean execution on your own.
When a dynamic lever skill begins in the lever skill position, such as planche
push ups or front lever pull ups, the lever skill conventions apply to the
starting position. Similarly, if an exercise like a planche negative ends in a
lever skill position, the lever skill conventions also apply to the final form
of that exercise. It‘s important to note that these conventions pertain to
the ultimate form of the exercise.
Deviations from the execution according to these conventions can be seen
as compensatory movements. By observing these deviations, you can
identify potential weak points in the movement and take appropriate meas-
ures in your training to address them. It‘s crucial to understand that it‘s not
about determining what is right or wrong in a strict sense, but rather utiliz-
ing the analysis tool to make informed decisions in your training and strive
for the most optimal form possible.
1. During the entire movement, the total body center of gravity is moving on the normal
between the contact surface from your hands to the device and the floor.
In dynamic lever skills, it is crucial to maintain the body‘s center of gravity

approximately above or below the contact surface with the device/floor.
This ensures that the load arm remains consistent throughout the exercise
and allows for optimal execution. By keeping the center of gravity stable
and avoiding any deviations, you work with the biggest leverage and strive
for the most perfect form of the progression you are working on. This con-
vention helps identify compensations and deviations that may occur when
the center of gravity shifts, allowing you to address any weaknesses and
make appropriate adjustments in your training.
2. Joints that are not involved in the movement are actively stiffened and stabilized in
a line.
In combination with convention 1, all dynamic lever skills are defined in

such a way that you have to execute them as cleanly as possible. The used
load arm remains constant and the movement path of the negative and
positive movement remains congruent. Evasive movements through ‚un-
involved‘ joints result inevitably in a conflict with convention 1 or 2 and can
thus be interpreted as compensation.

Using two common dynamic lever skill exercises, you will learn to apply the
principles correctly. With the help of these examples, you can then easily
apply the conventions to all other exercises. The first example is the planche
push up along with the front lever pull up. The starting point for the exercise
in each case is the desired lever progression. The shape of this progression
is defined by the lever skill conventions. At this point, you also apply the
first convention for dynamic lever skills so that you know exactly what to
focus on during the movement initiation.
During the entire movement, the total body center of gravity is moving on the
normal between the contact surface from your hands to the device and the floor.
Analysis example planche push up

Analysis example front lever pull up
The normal refers to the perpendicular line connecting your overall body
center of gravity to your hands. It represents the center of gravity of the
chosen progression and should be maintained throughout the entire range
of motion of the movement. Any deviation from this line, such as changing
the progression mid-movement, indicates a compensatory action that
should be addressed and trained out in the short to medium term. For in-
stance, if you excessively raise your hips during planche push-ups, caus-
ing a shift in your center of gravity, it inevitably decreases the load arm on
your shoulders and reduces the intensity and specificity of the skill.

Analysis example planche push up with raised hips.
To identify compensatory movements, it is crucial to have a clear under-

standing of the optimal and final execution of the exercise. In the case of
planche push ups and front lever pull ups, convention 1 states that your
overall body center of gravity should remain unchanged throughout the
entire movement. This means that unintentional changes in your chosen
progression should be avoided during execution. However, intentional
progression changes for specific training purposes are acceptable and
reasonable.
Detecting shifts in the center of gravity or the center of gravity itself can
be challenging since it is estimated rather than precisely measured. To
identify a shift in the center of gravity, observe changes in joint angles that
define the chosen progression. Pay attention to any “shrinking” of your
body, where body segments move closer to the estimated normal. These
movements are compensatory actions employed by your body to reduce
stress on certain structures or muscles. Recognizing these compensations
allows you to focus your training on strengthening the weak muscles and
prevent such compensations in future movements.

This is where the second convention becomes important. It regulates under

which conditions you can change your body position during dynamic lever
skills after you have left your starting position.
Joints that are not involved in the movement are actively stiffened and stabilized in
a line.
In both front lever pull ups and planche push ups, only the shoulder, elbow,
and wrist joints are actively involved in the movement, while the spine,
shoulder blades, hips, and knees remain actively stabilized and aligned
based on the chosen progression. There may be instances where the shoul-
der blades need to be released from their position to achieve a specific
range of motion, such as achieving depth in a planche push up. However,
it is crucial to promptly return the shoulder blades to their initial position
once the end ranges are surpassed. One common compensation observed
in these exercises is spinal flexion, which reduces the range of motion in
the shoulder joint. This compensation occurs when individuals “crunch”
towards the bar to reach the desired pull height or depth in planche push
ups. This movement involves the spine deviating from its actively stiffened
position, resulting in a compensatory action. Additionally, this leads to body
segments moving closer to the normal, leading to a reduction in load arm
length and thus relief on certain joints and muscles.
Analysis example front lever pull up with crunch

By recognizing these compensations, it becomes apparent which joints

and muscles are being relieved during different parts of the range of motion.
Armed with this understanding, adjustments can be made to the chosen
progression, range of motion, or even assistance exercises during training
to address specific weaknesses or imbalances.
These dynamic Lever skill conventions apply equally to exercises such as

negatives or raises. By utilizing these conventions, you can easily assess
and improve your execution of these exercises, leading to better long-term
training results. It is important to incorporate the lever skill conventions to
determine the desired position to reach during raises or negatives. This
ensures that your shoulder blades and hips are properly positioned
throughout the movement, aligning with the target lever skill position. The
sooner you can achieve and stabilize this position, the less corrective
movement will be required.
Let’s consider the example of a front lever raise on the high bar starting
from the hang position. Visualize the line connecting your hand to the
center of gravity, known as the normal line. Your center of gravity should
move along this line during the raise. To achieve this, it is crucial to maintain
even hip movement alongside shoulder extension. This creates a vertical
trajectory of your center of gravity along the normal line, satisfying the first
convention.
Analysis example front lever raise

The same principles apply when transitioning from a handstand to a planche.

This transition is particularly sensitive as it requires a high level of balance.
So, if you move your hips out of sync with the shoulder extension during
the front lever raise, such as by tucking your legs to decrease the progres-
sion, it alters the position of your center of gravity in relation to your shoul-
ders, making the raise easier. Additionally, excessive momentum can
cause your center of gravity to deviate from the normal line, as the high
acceleration temporarily allows for a lack of balance dependency. In such
cases, these movements can be considered compensation.
Analysis example front lever raise with crunch
The second convention is very important, especially in raises or negatives,

as the movement should occur solely in the shoulder joints and shoulder
blades. Any additional movement in other joints should be avoided. With
some practice, it becomes relatively easy to determine whether you are
executing lever skills and dynamic lever skills correctly, or if you are em-
ploying compensatory movements that deviate from the optimal technique.
Regularly analyzing your own movements using this framework will help
you avoid adopting improper movement patterns that hinder your progress.

4.1
4.1 Handstand Push Up - HSPU www.kingofweighted.com 304
Photo: Andreas Reitmaier 2019
Handstand
push up
4.1
Handstand
push up - HSPU
The handstand push up is one of the most popular skills in our King Of
Weighted Coaching and, together with the muscle up, the most frequent-
ly requested skill. It represents the combination of strength, coordination,
balance, and mobility like no other skill. Only an athlete who sufficiently
combines all these qualities can perform a clean handstand push up. In
this chapter, we will not only analyze the movement itself but also delve
into the progressive training methods that will enable you to develop your
HSPU abilities.
4.1.1
Execution and The handstand push up (HSPU) is not considered a true, dynamic lever skill
anatomy because the underlying element, the handstand, does not fall under the
lever skill category. However, the HSPU can create a lever-like effect
through the process of performing push-ups while in a handstand position.
With some adjustments, we can apply the dynamic lever skill conventions
to discuss the ideal technique and execution of the HSPU.
There are various variations of the HSPU, each with its own level of difficul-
ty. In the first step, we will determine the most challenging position for a
regular HSPU and use that as a basis for analyzing the full movement. To
determine this position, we will establish some definitions and provide fac-
tual reasoning. In this book, I will provide definitions that you can use to
guide your training and understanding of the HSPU.

1. The most challenging and desirable execution of a regular HSPU is one in which the
athlete maintains a range of motion where the forearms are approximately perpen-
dicular to the ground consistently. In this position, the upper arms should be as
parallel as possible when viewed from above, allowing for maximum shoulder exten-
sion and keeping the upper arms as ‘long’ as possible when viewed from a sagittal
perspective. At 90° elbow flexion, the athlete reaches the point with the greatest load
arm on the shoulder, making this execution the final and ideal form to strive for.
Defined final form of the HSPU
From this perspective, we can consider a very upright HSPU with a wide
grip or flared arms as a regression from the regular HSPU. In this variation,
the effective length of the upper arms is reduced, resulting in a significant
decrease in the load arm on the shoulder joint. Additionally, the range of
motion is reduced. The movement shifts more towards the frontal plane
rather than the sagittal plane. This type of execution emphasizes shoulder
adduction rather than shoulder flexion. It’s important to note that this var-
iation is not considered incorrect or wrong in itself!

2. If the forearm leaves its vertical position to allow the athlete to go deeper into the
HSPU, this is called a deep or a deficit HSPU. This, therefore, is a progression of
the regular HSPU.
Flaring the arms reduces the load arm on the shoulder joint, provides a much more upright body position, and tends to shift the
movement to the frontal plane.
Indeed, performing an HSPU with a wide grip or flared arms can have its
own benefits and serve specific training goals, as it places different de-
mands on the shoulders compared to a regular HSPU. However, it’s crucial
to recognize that this variation represents a regression from the final form
of an HSPU. Understanding this distinction is important for your analysis,
as it helps you differentiate between different execution variations and their
respective levels of progression.

3. If the forearm leaves its vertical position to allow the athlete to lean further forward to
lower his body to the horizontal, this is called a 90° HSPU or its regressions.
Deficit/deep HSPU
As you progress with more ROM in handstand push-ups, you’ll encoun-

ter additional components beyond the basic overhead exercise. These
include increased load on the extensors and flexors in your forearms, as
well as greater demand on your arm flexors. The combination of these
additional components, along with the increased range of motion and
coordination required, makes this execution a progression of the regular
HSPU. In other words, it represents a more challenging variation that
builds upon the foundational skills of the regular HSPU.

90° HSPU
As you continue to lower your hips and push forward over your wrists, the
handstand push-up transforms into a 90° HSPU. This represents a further
progression of the regular HSPU, as it introduces a significantly increased
load on the shoulder and forearms. The 90° HSPU involves additional com-
ponents beyond the overhead exercise, making it a distinct skill that should
be treated separately.
Understanding the boundaries between the progressions as well as the

progressions of the HSPU itself allows you to analyze your HSPU and de-
velop effective training strategies to improve your specific variation. By
recognizing the unique challenges and demands of each HSPU progres-
sion or regression, you can tailor your training approach accordingly.

Balance in handstand works with many different body shapes.
4.1.1.1 The handstand as a starting position
The handstand can be easily explained in the- This alignment involves stacking your wrists,
ory. It involves balancing your body’s center elbows, shoulders, spine, and hips on top of
of gravity over your hands, similar to how you each other. Achieving this alignment requires
balance on your feet. In the beginning, your not only balance but also proprioception,
posture is not as important as maintaining which is the ability to sense and understand
balance. The crucial aspect is positioning the position and movement of your body in
your center of gravity along the normal to the space. Maintaining this alignment overhead
contact area with the floor. There are various is particularly challenging and requires ded-
body shapes and positions that can achieve icated practice over time. To attain the de-
this condition. It’s important to note that this sired alignment, you also need adequate
book does not provide the final solution for a overhead mobility. You should aim to open
perfect handstand. The handstand serves as your shoulders sagittally to approximately
an essential intermediate step that you must 180°, allowing you to move your arms fully
master well enough to ensure that balance overhead without compensating by hyperex-
does not limit your progress in HSPU training. tending your thoracic spine. Only when you
achieve this level of mobility will you be able
As you progress further, it becomes impor- to achieve a straight handstand position. De-
tant to focus on your body position in the veloping overhead mobility and maintaining
handstand. The ultimate goal is to align all proper alignment are ongoing processes that
body segments vertically in a straight line. require time, consistent effort, and practice.

Lack of overhead mobility is compensated in other joints
If you have limited mobility, as I have, com- under the full load of your body weight. This
pensations need to be made in other areas of requires active engagement from the mus -
your body. These compensations can occur cles responsible for the upward rotation of the
in your thoracic spine, lumbar spine, leg po- scapula, which allows your arms to move
sition, or with a bent elbow. The ability to overhead, as well as the shoulder abductors.
maintain a straight handstand is therefore These muscles actively hold you in the posi-
closely tied to your overhead mobility. Im - tion and provide the necessary stability. Even
proving your overhead mobility is primarily with excellent mobility, if these muscles can-
achieved through progressive strength train- not maintain the position and your arm devi-
ing that focuses on the full range of motion. ates from the desired alignment, holding a
Additionally, incorporating passive stretches straight handstand becomes difficult. It’s im-
for flexibility can expedite your progress. portant to prioritize both overhead mobility
However, it’s important to note that stretch- and stability in your training.
ing alone cannot replace active training in this To learn how to incorporate handstand train-
joint area. ing into your workout effectively, refer to the
What makes the handstand even more chal- “Modular-system training” section for guid-
lenging is that flexibility alone is insufficient. ance.
You must also be able to stabilize the position

4.1.1.2 HSPU - The 2-line model
Based on the handstand, it logically follows ments. The joints involved in the movement
that the center of gravity of your entire body are the elbow and shoulder joints, as well as
must remain above the contact surface with the wrist joints for balancing or regulating the
the floor in order to maintain balance. Devi- range of motion. All other joints, including the
ating from this alignment would result in fall- spine, hips, and knees, should be stiffened
ing over. In practice, there are tolerances that and stabilized in a line. However, if you have
allow for slight corrections using your hands deficits in your overhead mobility and are un-
and forearms. When observing the hand- able to hold a straight handstand, you may
stand from a sagittal perspective, you’ll no- need to adjust the stabilization of non-in-
tice that your center of gravity moves up and volved joints based on your mobility limita-
down in a line above your wrists. This move- tions. Typically, you would stabilize these
ment is essential for maintaining balance. joints in a line against gravity shortly after in-
This line is referred to as line 1 in the 2-line itiating the downward movement.
model, and it represents the center of gravity Moving on to the second line of the 2-line
line. model, you define it by jumping to the end
position of the HSPU where your forearm is
Both conventions for dynamic lever skills also still approximately perpendicular to the
apply to the handstand push up. The conven- ground. At this point, draw a line connecting
tion 2 states that all joints not involved in the your ankles and shoulder joint. This line rep-
movement should be actively stiffened and resents the position where all non-involved
stabilized in a line against gravity. This en- joints should be in the final HSPU position if
sures that you maintain the straight hand- you have followed the second convention. It
stand line and avoid compensatory move- is referred to as the Range Of Motion line.
Center of gravity line of the HSPU

Range of motion line of the HSPU (yellow)
At this point, you are justified in asking your- ance and prevent falling over, you must bend
self what all the effort is for. The two lines, the your elbows simultaneously and evenly as
center of gravity line and the Range Of Motion you lower your hips. This coordinated move-
line provide valuable insights into the tech- ment of arm flexion and shoulder movement
nique and process of an HSPU. By observing allows the shoulder to follow the path traced
these lines, you can understand the simulta- by the upper arm around the shoulder joint.
neous movements that occur during an Meanwhile, your center of gravity moves ver-
HSPU. tically along the center of gravity line from the
The upper and lower angles between the two starting point to the intersection of the two
lines represent the range of motion of your lines. By analyzing and understanding the in-
shoulder. This range of motion involves shoul- teraction of these movements, you can better
der extension as you lower down and shoul- grasp the mechanics and techniques re-
der flexion as you push up. To maintain bal- quired for an HSPU.
2-line model HSPU

2-line model using the example of a 90°HSPU. The concept remains the same. The range of motion in the shoulder reaches it’s maximum
In reality, this is not always one hundred per- perform an extension in the elbow and flexion
cent correct, since the forearm would have in the shoulder. This causes your center of
to be held completely stationary, which rare- gravity to move straight up on the center of
ly happens. In the end, the model is only a gravity line and the shoulder to move around
model to illustrate the execution of the exer- the radius of the upper arm around the elbow,
cise. Therefore, you will now see how you can back to the center of gravity line into a hand-
use this model to find your individual HSPU stand.
technique. As you will see, the HSPU tech- Depending on the location of your individual
nique varies greatly from athlete to athlete. total body center of gravity and the length of
The negative movement is completed with your upper arms, the angle between the two
your body being on the ROM line. To com- lines changes significantly for the same
plete the two defined conventions, you must depth of HSPU. Thus, an athlete with long
then press up the same way you took down upper arms must perform more movement in
in the negative. This is the only way you can the shoulder for the same depth, thus com-
guarantee that your center of gravity remains pleting more work to achieve an equal depth.
on the center of gravity line and that all An athlete with short upper arms can perform
non-involved joints remain actively stiffened. the HSPU much more upright and thus has
The positive movement and negative move- less movement completed in the shoulder at
ment must therefore be congruent. For the the same depth.
positive, this means that you simultaneously

If the upper arm is lengthened (red arrow), the athlete must complete more range of motion (comparison
of yellow to red line).
So his HSPU is usually less intense and the same applies to the design of your training.
work the athlete has to complete per repeti- The more intense the HSPU becomes due to
tion is less. So the shape and also the difficul- your individual conditions, the longer it will
ty of the HSPU changes with your individual take to learn the skill. Because of the interac-
anthropometry. So your HSPU probably looks tion of intensity and volume, you can accu-
different than my HSPU on the graphics be- mulate less training in the same period of time
cause the interaction of the movement of the compared to someone for whom the HSPU is
shoulder and elbow must differ from mine. less intense. In the next step, you use the
This is important to understand because oth- model to analyze the common compensation
erwise, you may be aiming for a form that is movements that occur during an HSPU. To do
not achievable for you because your individ- this, you first take a look at the theoretical
ual perfect form looks different. heaviest position. This occurs when the upper
arm is parallel to the ground. In this position,
The model makes it easier for you to estimate the largest load arm is applied on the shoul-
the loads acting on your shoulder. The normal der. Above and below it, it becomes smaller
distance from the center of gravity line to the again. Therefore, the sticking points of the
shoulder joint determines, at least in our sim- HSPU are usually located around this point.
plified 2D model, the load arm on your shoul- If the sagitally distance between the center of
der joint. The greater this distance, the great- gravity line and the shoulder joint significant-
er the load on your shoulder. So the more ly controls the load on the shoulder during the
horizontal your personal ROM line is and the HSPU, you can interpret any voluntary or in-
greater the sagittal distance between the voluntary reduction of this distance as com-
center of gravity line and the shoulder in your pensation. These compensations thereby
final position, the heavier an HSPU will be for indicate a weakness in the shoulder muscles
you compared to other athletes who have a responsible for this movement. To reduce the
steep ROM line with a smaller distance of the distance between the shoulder and the center
shoulder to the center of gravity line. of gravity line, there are three different com-
So only compare your HSPU to athletes who pensation strategies in practice, which occur
have similar conditions. Otherwise, the com- individually and in combination.
parison will not add any value to you. The

1.Abduction and internal rotation of the 2.+3. Pushing the elbows backward and
elbows hyperextension of the lumbar spine
Moving your elbow outward during the lower Since these two compensations almost al-
position of the handstand push-up (HSPU) ways occur together in practice, they are also
results in a shorter sagittal length of your up- mentioned together. If you move your elbow
per arm and a decreased distance between backward at the lower reversal point when
the line of gravity and your shoulder. This shift pressing up, you reduce the distance be-
in elbow position redistributes the load from tween your shoulder and the center of gravi-
shoulder flexion to other movements and ty line. To prevent you from falling backward,
structures. you must inevitably perform a compensatory
movement in the spine or hips leading to a
hyperextension in your lumbar spine. This is
why these two compensations often occur
together.
Here you can find all compensations to reduce the distance to the center of gravity line.

Scorpion HSPU with reduced ROM in the shoulder extension.
Using a strong hollow back as a compensa- If you shift the position of the shoulder joint
tion strategy in the HSPU results in a slightly relative to the rib cage, you also shift your
different form of execution. This approach center of gravity. More protraction inevitably
significantly reduces the range of motion in means a shift in the center of gravity toward
the shoulder right from the start, making the the head as you push your body further for-
HSPU easier to perform. In this variation, ward, away from the center of gravity line. In
known as the Scorpion HSPU due to its re- order to stay balanced and compensate for
semblance, the shoulder is not initially this shift, your hips must drop further. This
aligned with the center of gravity line. As a causes your ROM line to flatten and the HSPU
result, the shoulder has less range of motion becomes more intense. The opposite hap-
to cover. The relative position of the arms to pens in a retraction. If you push your shoul-
the thoracic spine in this movement is more ders into a retraction, you push your center
related to an Incline push-up rather than a of gravity over the center of gravity line and
traditional HSPU. have to compensate with a hollow back to
avoid falling over. This means you have to do
Another compensation used unconsciously less range of motion in the shoulder. So your
by athletes to reduce the range of motion in ROM line becomes steeper again and the
the shoulder is a strong adduction of the HSPU less intense.
shoulder blades or retraction of the shoulder.

Retraction of the shoulder creates a hollow back because retraction shifts the body‘s center of gravity backward.
In most cases, the retraction of the scapula ception of muscle fatigue to draw further
in the HSPU is not solely due to an inactive or conclusions. If you notice that fatigue in your
weak serratus anterior muscle, but rather in- triceps is limiting your performance in related
dicates overall weakness in shoulder flexion. exercises and you struggle to recover be-
Therefore, the limiting factor for these com- tween sessions, it may indicate that the tri-
pensations is your shoulder flexion ability. If ceps are a limiting factor in your HSPU. You
you find yourself relying on these compensa- can consciously utilize these compensations
tions, it is important to prioritize shoulder to some extent in your training to control the
flexion in your training to address this weak- intensity of the HSPU and adapt the exercise
ness. Occasionally, the triceps may also be according to your specific needs.
a limiting factor, although this is less common
as they typically experience less stress com-
pared to the shoulder. However, it is impor-
tant to note that compensations affecting the
triceps may not be solely attributed to the
triceps themselves. At this point, the 2D mod-
el has its limitations, and you should consid-
er other exercises and your individual per-

4.1.2
Modular-system To master the HSPU, you need to combine several qualities: balance, strength,
training and coordination. Depending on your level and talent in each of these quali-
ties, the structure of your training will change. An athlete who already has
enough strength and only lacks coordination and balance will train with a
different approach than someone who has great balance but is missing the
strength component.
To help you find the right way to achieve your first HSPU, no matter what sit-
uation you are in, you will be given a modular system. Depending on your
starting point, you can put together the right training for your needs. The
system provides you with three different categories of exercises. Please note
that there are always overlaps between the categories. The classification is
therefore only based on the main focus of the exercise.
4.1.2.1 Basic exercises: strength
This category includes all the basic exercises that will help you build up sufficient relative
strength for the HSPU. These exercises work just like the progress backups of the lever skills
or pull/chin ups in phase 0 of the muscle up training. Therefore, these exercises should be as
specific as possible, but not limited by high coordination or balance requirements. Addition-
ally, it should be exercises that are adaptable in volume and intensity without losing their
specificity. The HSPU is an overhead movement. You are performing shoulder flexion. So for
strength building, you ideally use shoulder flexion exercises in a similar or at least related
range of motion.
Overhead press
The overhead press is the gold standard. It is easy to scale, offers you a high specificity, and
therefore has a very good carryover to your HSPU. However, when performing the overhead
press, make sure to perform it with your elbows in front of your body and not with a wide grip
next to your body. This will keep the movement pattern specific and increase the transfer to
your HSPU.
Overhead press for HSPU

(Elevated) Pike push ups

Pike push ups are the calisthenics counter- to the overhead press, the pike push up would
part to the overhead press. However, unlike not be my first choice. The final disadvantage
the overhead press, there are some disad- to the overhead press is the ability to sepa-
vantages in everyday training when you de- rate shoulder flexion from arm extension in a
cide to use pike push ups as your basic pike push up. As a result, many athletes are
strength-building exercise. One of the big- tempted to first perform a sort of normal push
gest downsides is the flexibility needed in the up from the lower reversal point before push-
hips and leg flexors. Many athletes cannot ing themselves back into the pike position.
perform a proper overhead movement with However, with this compensation, you, unfor-
pike push-ups because they cannot place tunately, miss the overhead component that
their feet close enough to their hands without HSPU training is all about. Should you decide
excessively bending their knees. A second to do pike push ups because the exercise
disadvantage is that they are much harder to simply excites you more, make sure you are
progressively overload. Weighted pike push flexible and technically confident enough to
ups are feasible and work in practice. How- truly train overhead with this exercise.
ever, comparing the effort and convenience
Pike push ups
Elevated pike push ups

Weighted dips Incline bench press

The weighted dip is also an excellent basic Incline bench presses with a stronger incline
exercise for building strength. In contrast to angle reflect HSPU very well, especially in the
the previous exercises, however, you make lower position. So this exercise is a good al-
sacrifices here in the specificity, because you ternative for you if you have problems with
do not perform an overhead movement. Es- core stability during heavy overhead presses.
pecially for advanced athletes who can al- Also, athletes with spinal injuries can use in-
ready accumulate a lot of overhead volume cline benches or seated overhead presses to
with the basic exercises from the category reduce the axial load on the spine and con-
strength & coordination, the dip is a useful tinue to train with high specificity at lower risk.
addition without running into the risk of over-
loading the same structures with too much
volume.
Incline bench press
4.1.2.2 Basic exercises: balance
This category includes all exercises that are reduces the force on your shoulders slightly
primarily intended to improve your balance and allows you to progressively get used to
on your hands for the HSPU. Note that the the load without overloading yourself. Over
relative strength and coordination require- time, reduce the angle until you are standing
ments are not zero here either. These exer- straight with your stomach close to the wall
cises are sorted in ascending order by their in a wall handstand. Be sure to actively press
estimated relative strength requirement. against the floor and keep your body tension
at a maximum. Your butt, core, and thighs
Incline wall handstand → wall handstand should be tight enough to keep your body
For incline wall handstands, you stand with aligned. Only your feet should touch the wall.
your stomach at a slight angle to the wall. This

Incline wall handstand Wall handstand, floaters Handstand kick & hold
Wall handstand, floaters Handstand kick & hold

In the next step of the wall handstand, release To learn the proper entry technique for the
one foot from the wall and position it with your handstand, it is essential to practice kicking
extended leg over the center of your body. yourself into free handstands. Initially, this
Take your time and find your balance. Then can be a bit intimidating as there is a risk of
switch legs and repeat the procedure with the falling on your back if you lose control. It is
other leg. Once you feel balanced and secure recommended to start practicing against a
with only one leg on the wall, the next step is wall or, even better, with a training partner
to briefly release both feet from the wall and who can assist and provide corrections until
stand freely for short pulses. As you do this, you find the right amount of kick. However, it
try to distribute your weight across the entire is important to venture out on your own rela-
palm of your hand and get a feeling for the tively quickly and attempt unassisted kicks. If
way it feels to balance your entire body free- you happen to fall over, you can release one
ly. Grab your finger slightly into the floor to be arm from the ground, allowing you to land
able to make balance corrections. The more safely on your feet. The goal is to gradually
practice you get, the longer your freeholds reduce the frequency of errors from session
close to the wall will be. The close distance to to session and increase the duration of your
the wall ensures that you have to stand in a handstand holds.
relatively straight line, so you’re already
learning good form.

Shoulderstand L-Sit to shoulderstand

The shoulderstand is a valuable exercise for The more dynamic version of the shoulder-
developing strength and balance in the lower stand can be likened to ballistic holds in lever
position of the handstand push-up (HSPU). It skills. This exercise involves accumulating
involves holding this position isometrically, short hold times in the shoulderstand posi-
with an emphasis on keeping the upper arm tion, which enhances your strength ability in
as parallel to the floor as possible. To benefit that position. The slight swing from the L-Sit
from this exercise and have a carryover to assists you in transitioning into the shoulder-
your HSPU, it is crucial to actively engage stand, allowing you to accumulate longer
your muscles while in the shoulderstand po- hold times. By combining strength and bal-
sition. Simply resting your upper arm on your ance in this exercise, you also enhance your
forearm with full arm flexion will result in a coordination for the handstand push-up
minimal training effect. (HSPU).
Shoulderstand
L-Sit to shoulderstand

4.1.2.3 Basic exercises: strength & coordination
For this particular set of exercises, a certain wrists. Once you have stabilized yourself in
level of relative strength and coordination is this position, you lift your feet off the floor and
required. The exercises in this category are hold this balanced position just before initi-
arranged in increasing order of specificity ating the positive (upward) movement.
and difficulty for the handstand push-up. This
implies that the more relative strength and Floating pike push ups Lvl. 2
coordination you possess, the more options In level 2, you follow the same negative move-
you have to choose from within this category, ment as in level 1, bringing your entire body
as they become more closely aligned with the weight onto your shoulders and aligning your
specific demands of the HSPU. center of gravity over your wrists. However,
at this level, instead of simply raising your
Floating pike push ups Lvl. 1 legs, you perform a full hip extension to bring
In this variation of the pike push-up, you be- your body into a complete shoulderstand po-
gin by achieving a full balance at the bottom sition. Hold this position briefly before lower-
reversal point, ensuring that your entire body ing your legs and initiating the pressing-up
weight is supported by your shoulders and phase of the movement.
your center of gravity is directly above your
Floating pike push ups Lvl.1
Floating pike push ups Lvl.2

Wall HSPU negatives Back to wall HSPU

Position yourself approximately one forearm Assume a wall handstand position with your
length away from the wall, assuming a wall back facing the wall, positioning yourself ap-
handstand position. From here, initiate a neg- proximately one forearm length away. Bend
ative movement following the execution rules one knee to approximately 90 degrees and
of a free HSPU. Lower yourself slowly and in release the other leg from the wall, allowing
a controlled manner, focusing on maintaining it to hang freely. This variation allows you to
control throughout the descent. Try to mini- avoid excessive hyperextension and benefits
mize the transfer of your body weight onto the from the stability provided by the wall, while
wall, keeping as much of the load on your still providing some assistance through the
shoulders and wrists as possible. If you have use of your legs. Generally, this variation is
developed sufficient strength, you can hold slightly easier to perform compared to the
the lower reversal point isometrically before belly-to-wall variation. The slight hyperexten-
proceeding with the movement. sion of the spine reduces the load on the
shoulders, and the position requires less
HSPU negatives overall body tension, resulting in lower fatigue
In this exercise you perform only the negative per repetition. However, it should be noted
of the HSPU following all executions rules that this variation is slightly less specific to the
from the 2-line model. HSPU in terms of movement mechanics com-
pared to the belly-to-wall variation.
Wall HSPU Negatives Back to wall HSPU

Wall HSPU
Assume a wall handstand position with your of momentum. It is important to note that
core facing the wall, positioning yourself ap- achieving the right amount of momentum
proximately one forearm length away. Fully may require some practice. Initially, you may
extend your toes and ensure that the wall sur- experience difficulties such as falling over if
face is smooth and slippery. During the exer- you generate excessive momentum or failing
cise, maintain contact with the wall only to complete the positive movement if you
through the tips of your feet and avoid any generate insufficient momentum.
walking movements. It is crucial to maintain
high body tension and minimize weight trans- HSPU, partial reps
fer to the wall. As you reach the bottom rever- Incorporate partial repetitions into your train-
sal point, focus on pushing upward rather ing routine to focus on the portion of the
than pushing back against the wall at an an- HSPU that you can effectively control. This
gle, mimicking the movement of a regular exercise variation allows for a high degree of
HSPU. specificity. However, it’s important to use this
approach only when you can achieve a rea-
Pike push up to HSPU sonable range of motion. You have the option
In this exercise, begin by performing a pike to perform partial repetitions freely or artifi-
push up Level 2. Then, utilize the acceleration cially limit the range of motion using tools like
generated from the hip extension to execute yoga blocks. Partial repetitions are also ben-
a slightly easier positive movement of the eficial as a way to gauge your progress and
HSPU and transition into a handstand posi- determine how close you are to performing
tion. This allows you to practice the full posi- your first full HSPU.
tive motion of the HSPU with the assistance
Wall HSPU Partial HSPU

Straddle HSPU Wall HSPU with deficit

Straddle HSPUs are an effective training To train a larger range of motion in your HSPU,
method for targeting the full range of motion you can increase the height of your hand po-
of the HSPU with a high level of specificity sition. By placing your hands on elevated
while reducing the intensity. By positioning surfaces, such as parallettes or yoga blocks,
your legs in a straddle angle, the distance you create a greater depth in the movement.
sagittally from the center of gravity line to the This increased range of motion can be par-
shoulders is reduced. This allows you to ticularly beneficial when transitioning from
maintain a more upright posture and alleviate wall-assisted HSPUs to performing them
some pressure on your shoulders. It’s impor- freely. By incorporating this intensification
tant to ensure that you maintain proper form through an extended range of motion, you
during this regression exercise, adhering to can make the transition more efficient and
all the form conventions. This will facilitate a improve your overall HSPU technique.
smoother transition to performing full HSPUs
in the future. To create a training plan for yourself using the
three categories, it’s important to assess
your current abilities. To assist with this as-
sessment, I have defined milestones for the
first two categories that can serve as a guide.
Straddle HSPU

These milestones indicate that you have push ups where your shoulders are loaded
reached a level of development sufficient to with over 80% of your body weight. However,
begin specific HSPU training. However, it’s it’s important to note that these values are
important to note that these milestones are only valid if the pike push ups are performed
based on estimations derived from experi- with proper hand and foot positioning, and
ence and do not directly reflect your HSPU the center of gravity is adequately shifted
performance. They are meant to provide you over the wrists during the negatives.
with load variables for your training and can
be adjusted in the future based on further Milestone balance: 10s+ handstand
research and studies.
The milestone provided aims to guide you in
Milestone relative strength: 90–100% setting the right parameters for your balance
bodyweight e1RM in the overhead press / training. Having a solid and secure hand-
5–8 pike push ups. stand is crucial, as it allows you to concen-
trate and focus on the regression of the HSPU.
This milestone is intended to help you to as- If you are constantly struggling to maintain
sess whether it makes sense for you to al- balance, it will be difficult to apply strength
ready integrate specific HSPU training into effectively. A good starting point for your
your plan, or whether you would be better handstand proficiency is being able to hold a
advised to invest this time in further building safe standing position for an average of 10
your relative strength. The values in relation seconds, with a very low error rate. This
to your body weight are only an estimation. It means that even with 10 handstand attempts,
is assumed that you need an overhead rela- you should still be able to average 10 sec-
tive strength of about 90–100% upwards to onds or more. Once you have achieved this
perform at least one repetition of the basic level of confidence, you can reduce the fre-
exercises from the strength & coordination quency and practice time for handstand
category. An e1RM, a calculation from a nor- training in your workout, focusing more on
mal working set, is sufficient for this. The ac- maintaining your current level.
tual implementation of a 1RM attempt with
this weight is not necessary. Your e1RM will It’s important to note that this recommenda-
be much higher than your real 1RM, especial- tion applies if your primary goal is to learn the
ly in the beginning, because you have no handstand exclusively for the purpose of the
practice with maximum attempts. Technical HSPU. In this case, having an average good
details and psychological factors are very handstand is sufficient. Once you have
decisive here, which is why the e1RM and the reached this milestone, a frequency of 1–2
1RM differ greatly, especially for beginners. balance training sessions per week will be
To provide a comparison, data from studies enough to maintain your level. However, if
on normal push-ups can be used. It has been you have not yet reached this milestone, it is
found that during a normal push-up, approx- recommended to train your balance 3–4
imately 66–75% of body weight is moved on times per week. Start with a frequency of 1–2
the way down and 53–70% on the way up, sessions per week in the beginning and grad-
with variations depending on load distribu- ually increase to allow your passive struc-
tion across body segments. Trained athletes tures and muscles enough time to adapt to
who can better concentrate the load on their the new load. This approach will help prevent
shoulders tend to fall towards the higher end issues in your forearms, wrists, shoulders, or
of these ranges (32). Therefore, considering elbows that may arise from excessive training
that pike push-ups involve additional load intensity without proper adaptation periods.
distribution challenges, it can be inferred that
to effectively perform exercises from the Creation of the training plan:
strength & coordination category where your Once you have assessed your starting point
legs lift off or provide only partial load through and determined the training variables based
friction (such as wall HSPU), you should the- on the milestones, the next step is to inte-
oretically be able to move 90–100% of your grate them into a training plan along with the
body weight overhead. This can be achieved regressions from the strength & coordination
by having an e1RM of the overhead press category. Here is a guide on how to create a
within that range or by performing 5–8 pike table with possible combinations:

Ensure coverage of the entire range of mo- approximately 2/3 of the time between reps
tion of the HSPU: When integrating regres- 6–12. Advanced athletes can reverse this ra-
sions, make sure to combine them in a way tio.
that covers the full ROM of the HSPU. For
example, you can combine exercises like Volume and sets: the volume should range
floating pike push ups with free HSPU nega- between 10 and 20 sets per week. This in-
tives to target different parts of the move- cludes the sets of basic exercises from the
ment. relative strength and coordination categories.
Distribute the sets across the selected re-
Emphasize free and unassisted work: while gressions and exercises to ensure balanced
regressions on the wall can be useful, it’s im- training.
portant to integrate exercises where you
don’t rely solely on assistance. This helps Handstand holds: Aim for at least 5–10 suc-
develop the necessary strength and coordi- cessful handstand holds per session. This will
nation for performing unassisted HSPUs. For help improve your balance and stability in the
example, combine partial HSPU reps with handstand position, which is crucial for HSPU
wall HSPUs in your training plan. progression.
Choose appropriate intensity: select regres- By following these guidelines, you can create
sions that are challenging enough to train in a structured training plan that includes the
the repetition range of 1 to a maximum of 5 necessary regressions, sets, and volume to
reps per set. This ensures that you are work- progressively develop your HSPU strength
ing with sufficient intensity to build strength. and coordination. Remember to listen to your
Beginners should split their volume approxi- body and adjust the plan as needed based on
mately 1/3 of the time between reps 1–5 and your individual progress and recovery.
Cases Milestone Milestone Basic exercises Basic exercises Basic exercises

relative trength balance strength & coordination relative strength balance
1 Not reached Not reached None 2–3x per week 3–4 per week
2 Reached Not reached 2–3x a week, cover full 1–2x per week 3–4 per week
ROM, choose regression
heavy enough that you can
do a maximum of 1–5 reps
per set
3 Not reached Reached None 2–3x per week 1–2x per week
4 Reached Reached 2–3x the week, cover full 1–2x per week 1-2x per week
ROM, choose regression
heavy enough that you can
do a maximum of 1-5 reps
per set
By using this table, the described exercises per category and the starting
values for your load variables, you can now put together the right training
for the HSPU according to your level.

5.
5. Über den Autor www.kingofweighted.com 330
Athlete Michael Schulz, Photo: Patrik Gossen and Nick Reisinger
About the
author
5.
About the
author
It is very uncomfortable to write about yourself and to promote yourself with
numbers and titles. Therefore, I would rather give you my own calisthenics
and weighted calisthenics journey as an athlete and trainer in a nutshell, so
that you can better understand my expertise and also my ideas and con-
cepts of training and hopefully also identify with them.
My training career began when I was 17. It was the last phase of school, just
before graduating from high school. I joined a gym and started training. At
first, I only worked out on machines because I was given a sample program
by a co-worker at the gym, which consisted of a simple machine circuit. I
did this for probably half a year before I was confident enough to step into
the free weight area. Once there, weight training became my absolute pas-
sion pretty quickly. Looking back, however, I could have used that time much
more efficiently. If I would show you the program that I trained in those first
two years, you would probably laugh your ass off. I then trained for about
four years in the gym and mainly on a classic bro split. In those four years, I
have already incorporated many pull-ups, dips, and push-ups into my train-
ing program without knowing what ‚calisthenics‘ is and without knowing the
full potential of these exercises and the sport. Then one hot summer in 2014
changed everything and got me into calisthenics. It was simply the bad air
at my local gym that made me search for „outdoor workouts“ on Google.
Luckily, there was a hit. In Berlin-Mitte, in Monbijoupark, there was a kind
of calisthenics facility back then. It was half children‘s playground, half bar
park. I went there without much expectation. When I first got there, I met a
group of mostly Russian guys and girls who were working out there. They
told me that they were training calisthenics. The group called themselves
Barliner Workout and organized daily open group workouts. I trained with
them once, then a second time, and was quickly accepted into the group
then trained with them almost daily. Whether it was windy, rainy, or snowy.
In any weather on any day. Looking back, I am incredibly grateful for that
great time that brought me so close to this sport.
That‘s actually the story of how I got into the sport of calisthenics: a Google
search plus a group of like-minded people. A short time later I learned my
first bar muscle up, and a year later my first full planche and my first front
lever, I had my first experience with handstands and handstand push ups
and started weighted calisthenics training in addition to skill training. Then
in October 2017, I did my first 100kg dip, which was quite a sensation at the
time. Over time, as one of the now experienced athletes, I began to coach
the group as well as lead my own workouts. I started writing my own pro-
grams, reading books on bodybuilding and powerlifting, and applying all
the concepts that I liked and that worked to calisthenics. I watched everything
about calisthenics on YouTube and started my own channels to share my
journey and insights. In 2016, I also completed my bachelor‘s degree in
electrical engineering. My engineering education probably explains the
more theoretical, mechanical approach to calisthenics exercises. I then
started my master‘s degree in mechatronic systems but dropped out after
only one semester to start my own business as a calisthenics coach and
pursue my passion.

Since then, I have written over 3000 different training programs for my
coaching clients, given over 500 hours of training video feedback, and
worked with over 350 athletes personally in coaching and helped thousands
of athletes who bought my pre-designed programs at the time. In the mean-
time, I‘ve won the German Weighted Calisthenics Championship four times
(2017, 2018, 2019, 2023), finished third at World Championships, and won
or finished in the top 3 at several other national and international competi-
tions. Almost all of these competitions are documented on my YouTube
channel if you want to accompany my story with pictures from that time. To
date, I‘ve built King Of Weighted™, a world-renowned brand of weighted
calisthenics coaching and equipment, and one of the first calisthenics
coaching companies in the world along with a team of great coaches. So
without being an all-knowing person when it comes to calisthenics and
weighted calisthenics, there‘s a very high probability that what I‘m telling
you in this book is reasonable, proven hundreds of times, and backed by a
lot of experience. Hopefully, that makes you feel good about reading this
book and being able to trust in my words!

Reference
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« A milestone for the sport of calisthenics
and for all calisthenics athletes who strive
for perfection »
The notion that dips are dangerous, pull-ups only
target the biceps and muscle ups are solely associa-
ted with Crossfit is outdated.
In his book, Michael Schulz dispels these myths and

provides comprehensive guidance on training and
executing dips with loads exceeding 100kg while mi-
nimizing the risk of injury. He also presents a unique
approach to performing muscle ups that distinguishes
them from traditional Crossfit techniques. Additional-
ly, the book covers the fundamentals of Weighted Ca-
listhenics competitions and introduces standardized
criteria for assessing and performing lever skills like
the Front Lever and the Planche.
By incorporating biomechanics, functional movement analysis, and

strategic training planning, this book offers a contemporary perspec-
tive on hybrid strength training, elevating your understanding and
proficiency in calisthenics.
ISBN: 978-3-00-075606-1

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Understanding

How to systematically learn

Generated for #4178 Mateus Anjos msantostrainer@gmail.com

Copyright © 2023 by Michael Schulz

For questions and suggestions

E-book Version 1, 2023

Illustrations, Photos: Michael Schulz

Generated for #4178 Mateus Anjos msantostrainer@gmail.com

1. Fundamentals 1.0.1 Torque 16 1.0.1.1 First-Class Lever 22

1.0.1.2 Second-Class Lever

1.0.1.3 Third-Class Lever

1.0.3 Explanation of terms 26 1.0.3.1 Anthropometrics 26

2.1.2 Constant depression

2.1.3 Compression to expansion 47

2.1.4.1 No downward movement of the hip 48

2.1.4.5 Too early expansion 53

Generated for #4178 Mateus Anjos msantostrainer@gmail.com

2.1.5 Individualization 2.1.5.1 Narrow grip 56

2.1.7 Viewing direction 65

2.1.8 Wrist position 65

2.1.10 Variations weighted dips 70 2.1.10.1 Tempo dips 70

2.1.11 Assistance exercises for 2.1.11.1 Hypertrophy assistance 76

Generated for #4178 Mateus Anjos msantostrainer@gmail.com

2.2.3 Common weighted chin/

2.2.3.2 Absence of shoulder depression 115

2.2.4 Variations weighted pull/

2.2.4.7 Explosive positive 1/1/X/0 121

2.2.4.10 Flexion biased pull ups 122

2.3 Weighted 2.3.1 3-phase training system

2.3.1.3 Phase 3: Increasing repetitions and

2.3.1.4 Muscle up technique 152

2.3.2 Comment on the

2.3.3 Common muscle up

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2.3.5 Assistance exercises

3. Lever Skills 3.0.1 Lever skills load

3.0.2 Progression 190 3.0.2.1 Technique/conditioning - progression 190

3.0.3 Training methods 191 3.0.3.1 Triple progression 192

3.0.3.3 Progress backup 198

3.0.4 Lever skill 3.0.4.1 Ballistic holds 201

3.0.5 Program Design 204 3.0.5.1 Primary session 204

3.1 Front Lever 3.1.1 Execution and anatomy 213

3.1.2 Progressions 220 3.1.2.1 Tucked front lever 220

3.1.3 Entry 231

3.1.4 Assistance systems 234

3.1.5 Grip 235

3.1.6 Progress backup 237

3.1.7 Assistance exercises 237 3.1.7.1 Ballistic holds 238

3.1.7.4 Lowering of the hip/legs 247

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3.2 Planche 3.2.1 Execution and anatomy 256

3.2.2 Progressions 265 3.2.2.1 Planche lean 266

3.2.3 Entry 275 3.2.3.1 Entry tucked planche progressions 275

3.2.4 Assistance systems 279

3.2.5 Grip 280

3.2.6 Progress backup 282

3.2.7 Assistance exercises 284

3.2.8 Correctly classify

4.1.2 Modular-system 4.1.2.1 Basic exercises: strength 319

5. About the author