Advanced Skills
Each skill has dedicated resources including progression guides, readiness calculators, and training programs.
Front Lever
The ultimate horizontal pulling skill. Build incredible lat and core strength.
Prerequisites
- 10+ strict pull-ups
- Strong core
- Scapular control
Back Lever
Foundational straight-arm skill. Build shoulder extension and body tension.
Prerequisites
- German hang
- Shoulder mobility
- Body tension
Planche
The pinnacle of pushing strength. Full body horizontal on straight arms.
Prerequisites
- Strong dips
- Wrist conditioning
- Shoulder stability
Muscle-Up
The gateway skill combining pulling and pushing in one explosive movement.
Prerequisites
- 12+ pull-ups
- Explosive pull power
- Straight bar dips
Handstand Push-Up
Vertical pressing mastery. Build shoulder strength and balance.
Prerequisites
- Wall handstand
- Pike push-ups
- Overhead mobility
Weighted Pull-Up
Build elite pulling strength. Foundation for front lever and one-arm pull-up.
Prerequisites
- 10+ strict pull-ups
- Good form
- Healthy shoulders
Weighted Dip
The king of upper body pushing. Build tricep and chest mass.
Prerequisites
- 15+ strict dips
- Shoulder health
- Core stability
One-Arm Pull-Up
Ultimate display of relative pulling strength. Elite skill requiring years.
Prerequisites
- +50% BW weighted pull-up
- Strong grip
- Healthy elbows
Training Resources
Free tools and guides to support your skill development journey.