Knowledge Base
Articles
Written from 11 years of competing, coaching over 1,000 people, organizing international events, and creating content watched over 1 billion times.
Aug 25, 2025 · 7 min read
Gornation Pull Up Station Review: Regret or Recommend?
The Gornation Pull Up Station promises pull-ups, squats, dips, and bench press in one frame. After 7 days on the prototype: does it actually deliver?
Oct 16, 2024 · 10 min read
Front Lever: 6 Pro Tips from Expert Nathan Bosech
Nathan Bosech's six front lever tips cover lat activation, scap work, progression stages, and the breathing technique that fixes most sticking points.
Oct 6, 2024 · 10 min read
Planche Tutorial: 7 Expert Tips to Build Your Hold
Planche is one of the hardest static skills in calisthenics. Nathan Bosech breaks it into 7 steps, from lean planche holds to handstand transfers.
Sep 2, 2022 · 7 min read
GORNATION Weight Vest Review: Tested for Calisthenics
GORNATION Elite Weight Vest packs 10kg into a compact adjustable design. I tested it on pull-ups, push-ups, and box jumps to find out if the price holds up.
Aug 11, 2022 · 6 min read
Explosive Planche Push-Ups: 3 Tips by Daniel Hristov
Three tips to train explosive planche push-ups from world champion Daniel Hristov: normal push-ups, weighted lean push-ups, and tuck planche push-ups.
Aug 4, 2022 · 7 min read
Increase Your Planche Hold: 5 Exercises by Daniel Hristov
Five advanced exercises to increase planche hold, taught by world champion Daniel Hristov: L-sit to straddle, negatives, and planche push-ups.
Jul 28, 2022 · 8 min read
Planche for Beginners: 5 Exercises by Daniel Hristov
World champion Daniel Hristov shares his top five beginner planche exercises: wrist grip, parallette push-ups, leans, and tuck planche.
Jul 24, 2022 · 6 min read
Front Flip Dismount on P-Bars: 6 Steps With Daniel Hristov
The front flip dismount on P-bars is an advanced skill taught by world champion Daniel Hristov in six steps, with safety progressions at each stage.
Dec 17, 2021 · 8 min read
FitnessKit LIFT Dream Machine: Planche Training Review
FitnessKit LIFT removes 50% of your bodyweight for planche and front lever training. Does the €198 Dream Machine harness deliver on comfort and safety?
Nov 12, 2021 · 6 min read
Double 360 Tutorial: 7 Steps With Expert Pauls Jemeljanovs
The double 360 requires swing 360 and tornado 360 as foundations. Pauls Jemeljanovs breaks down the seven steps, mixed grip, and uppercut catch technique.
Oct 1, 2021 · 6 min read
Gornation Dip Belt Review: Can It Really Hold 1000 kg?
Gornation rates their Premium Dip Belt at 1000 kg. I pushed it to 710 kg across three tests. What held, what failed, and whether it is worth buying.
Jul 28, 2021 · 6 min read
Gornation Parallettes Review: Active, Pro & Max Compared
All three Gornation parallettes tested side by side: Active, Pro, and Max. Which model holds up under chalk, grip fatigue, and real training loads?
Apr 8, 2021 · 5 min read
Fix Your Shrimp Flip: 4 Exercises for Common Problems
The two most common shrimp flip problems are legs not clearing the bar and crossing on the pass. Four exercises target the exact stiffness causing both.
Mar 16, 2021 · 7 min read
Dragon 360 Tutorial: How to Learn This Bar Trick
Dragon 360 is one of the most satisfying bar tricks in freestyle calisthenics. This tutorial breaks down the two tips that make it click for most people.
Dec 30, 2020 · 5 min read
Pull Up & Dip Wooden Parallettes Review: Honest Take
Pull Up and Dip wooden parallettes use oval handles instead of round. Two sizes, a rubber feet issue, and one honest verdict on whether they are worth it.
Aug 5, 2020 · 8 min read
Swing 540 Tutorial: Progressions and Technique Tips
Swing 540 is an intermediate-to-advanced calisthenics spin. Six progressions with detailed hip, shoulder, and eye technique for each rotation phase.
Mar 29, 2020 · 4 min read
Hand Calluses Guide: How to Treat Them for Calisthenics
Hand calluses are inevitable when training on the bar. Three steps and two extra tips to manage them at home with a foot file and nail clipper.
Mar 15, 2020 · 6 min read
Dislocate 360 Tutorial: 7 Steps From Grip to Full Spin
Dislocate 360 is an intermediate calisthenics freestyle skill with shoulder flexibility and a reversed grip. Seven steps build up to the full spin.
Feb 29, 2020 · 5 min read
Front Roll Tutorial: How to Do the Freestyle Bar Move
The front roll is a calisthenics bar transition that makes freestyle combinations flow smoother. Five steps cover both the low bar and high bar version.
Jan 31, 2020 · 8 min read
V-Sit Tutorial With Malin Malle: 5 Exercises to Learn It
Two-time Swedish street workout champion Malin Malle breaks down the V-sit with 5 exercises targeting compression strength, hip flexors, and hamstring flexibility.
Jan 22, 2020 · 7 min read
Slow Muscle Up Tutorial: 5 Exercises to Build It
The slow muscle up requires the false grip and upper body strength to pull through the bar without momentum. Five exercises that build exactly what it needs.
Jan 21, 2020 · 6 min read
V-Sit Muscle Up Tutorial: How to Do the L-Sit Bar Move
The V-sit muscle up passes the bar with your legs straight and pulls into an L-sit at the top. Three flexibility exercises and four technique steps to learn it.
Oct 26, 2019 · 8 min read
Hollowback Tutorial With OdinMovement: 3 Best Exercises
Finnish calisthenics athlete Otto Vainio (OdinMovement) breaks down the hollowback with 3 exercises focused on scapular strength and shoulder flexion.
Sep 15, 2019 · 9 min read
Planche Tutorial With Kura Workout: 6 Best Exercises
Polish champion Kura Workout shares 6 planche exercises split into beginner and intermediate, plus the protraction cue and straight-arm habits.
Sep 8, 2019 · 8 min read
Shrimp Flip Tutorial: How to Learn the Bar Re-Catch Move
The shrimp flip is a bar re-catch where you invert, kick out with the whole body, and re-grab the bar. Six steps and one arm drill to learn it safely.
May 12, 2019 · 5 min read
Backward Roll on the Bar: Street Workout Tutorial
The backward roll on the bar is a beginner bar skill using two steps: a power swing to build momentum, then a backward lean to spin the body around.
May 5, 2019 · 6 min read
Back Lever Twist Tutorial: The Bar Transition Skill
The back lever twist is a momentum-based bar transition that lets you flow in and out of the back lever position. Learn the entry, the grip cue, and how to use the swing.
Apr 14, 2019 · 7 min read
Swing 360 Tutorial: How to Do the Bar Spin Re-Catch
The swing 360 is a bar release move where you spin 360 degrees and re-catch the bar mid-swing. Six steps from the first swing to the full spin re-catch.
Apr 7, 2019 · 6 min read
Push Up 360 Tutorial: How to Learn the Spin Push-Up
The push-up 360 is a beginner freestyle floor move that adds a full spin to an explosive push-up. Learn the leg forward method and the faster no-leg variation.
Mar 23, 2019 · 7 min read
Knee Gainer Tutorial: Learn the Bar Dismount in 6 Steps
The knee gainer is a beginner bar dismount used in street workout and parkour. Six steps from the first knee hang to the full release from the top.
Mar 16, 2019 · 6 min read
How to Jump on the Bar: Street Workout Tutorial
Jumping on the bar is a foundational street workout skill with 5 clear steps. Grip, power, one leg, both legs, and finally standing tall on the bar.
Mar 9, 2019 · 7 min read
3 Easy Parallel Bar Tricks for Street Workout Freestyle
Three beginner parallel bar tricks anyone can learn: the one leg 360, the jump in, and the B-boy leg. Step-by-step progressions for each move.
Mar 2, 2019 · 7 min read
Swing Gainer Tutorial: Learn the Bar Gainer in 5 Steps
The swing gainer is a bar dismount that combines a swing with a backflip release. This 5-step progression builds from skin the cat to the full gainer safely.
Feb 2, 2019 · 6 min read
Dynamic Muscle Up Tutorial: How to Do It in 4 Steps
The dynamic muscle up uses leg momentum instead of upper body strength to get over the bar. Learn the 4-step technique with the power button method.
Jan 26, 2019 · 9 min read
Calisthenics Freestyle Warmup: Full Routine Guide
Calisthenics freestyle warmup routine covering neck, shoulders, elbows, wrists, hips, and bar activation. Exact rep counts for every exercise.
Jan 12, 2019 · 8 min read
How to Start Calisthenics Freestyle (Full Guide)
Calisthenics freestyle requires 7 foundation moves before tricks. Here are the exact rep standards for pull-ups, dips, skin the cat, and more.