CALISTHENICS

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 SUMMARY
CALISTHENICS

I - Introduction 3
Definition 3
Vocabulary 3
Fears 6
II - Principles of training 7
Lifestyle 7
Training frequency 7
Body maintenance 7
Warming up 7
Stretching 9
III - Description and breakdown of movements, advice 10
Swing 11
Kip 12
Swing 180 14
Swing 180 to 360 16
Muscle-up 360 18
Swing 360 19
Dragon 360 21
360 under the bar 22
Classic dislocated 360 23
Disclocated 360 regrab 25
Bar Jump 27
Forward roll: straight arms 28
Forward roll: on the forearms 29
One leg Ollie 30
Ollie 31
Alley-hoop 32
540 37
540 dragon 39
Shrimp flip 41
No swing Shrimp flip 43
Straight legs Shrimp flip 44
Ginger 45
Frog 47
Sun 48
IV - Sequences, definition and explanation, examples 51
Definition 51
Examples 51
Exits 53
Swing gainer 53
Backflip from the bar 54
Legal informations 55

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 INTRODUCTION
CALISTHENICS

Before applying our learning methods, it is strongly recommended to master the

basics of street workout (push-ups, pull-ups, dips, muscle ups, etc.). Mastery means
having a minimum of stamina and cleanliness when performing these exercises.

I - INTRODUCTION

DEFINITION

Dynamics consist of performing sequences, namely swings, vaulting phases, rotational movements, and more.
Some movements are more difficult to follow than others, so one of the pillars of dynamics is the fluidity in
transitions. Dynamics can be practiced on parallel bars, but it is not comparable to a freestyle bar which allows
you to fully unleash the creative potential of this discipline.

VOCABULARY

Amplitude: height of execution of a movement. It can also refer to the extension of the body (legs, tiptoes).

Axis: a line around which the body is rotated

• Longitudinal axis: a straight line that crosses the body from head to toe (ex: balancé 360)
• Transverse axis: a straight line that crosses the body from left side to right side (ex: forward roll)
• Anteroposterior axis: a straight line that crosses the body from front to back (ex: ginger)

Dislocation: movement consisting of a rotation of the shoulders backward or forward.

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 INTRODUCTION
CALISTHENICS

Closure: action of bringing the stretched legs closer to the bust, a slight flexion of the knees is possible.

Release: the act of releasing the bar to perform an aerial figure before catching the bar.

Grip: placement of the hand on the support (here pull-up bar)

Pronated grip: grip of the bar with the palms of the Supinated grip: grip of the bar with the palms of the
hands down. hands facing upwards.

Mixed grip: grip of the bar with one hand in an Crossed mixed grip: bar grip with the overhand hand
overhand grip and the other in a supine grip. resting over the supine hand.

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 INTRODUCTION
CALISTHENICS

Muscle up position: terminal phase of a muscle up, Dead hang position: initial phase of a pull-up, body
pronation grip, elbows unlocked. straight, elbows unlocked.

Pulse phase: moment when the gravity force is felt the most, with the body under the bar.

Placement phase: preceding the pulse phase, this phase is about placing the body according to the movement
that will follow in your combo.

Rotation phase: moment when the body is in a state of weightlessness for a short period of time.

Retropulsion: action of closing the arm-torso angle which is carried backwards.

Exit: element allowing to leave the apparatus at the end of the sequence.

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 INTRODUCTION
CALISTHENICS

FEAR

There are two types of fears - rational and irrational. Irrational fears include up the fear of other people’s
opinion, the fear of failure or the fear of not having the capacity to succeed a movement.

First of all, the other people’s opinions will always be there regardless of your level. At first, they will say what
you are doing is weird and nonsense, but eventually they will want to be able to do the same things. Once they
see the work you have to put in, they often give up saying that you have been more advantaged because of your
talent, luck or other eases. As mentioned just above, people will always judge you, so do not let it block you at
the very beginning.

When it comes to failures, there will be a lot of them, whether you have talent or not. It might happen to you
at the very beginning of the basics learning stage, otherwise you will have to surpass youself at the stage when
any kind of potential has to be completed with hard work. Failures are a very important step in the learning
process because it will help you understand how things work. In other words, the more there is, the less there
will be afterwards. This is exactly how you learn to walk.

Finally, the fear of not having the capacity to succeed is the most deceptive because it does not even leave you
the choice and the possibility to give a try at anything. This program has been designed in in a way that allows
any beginner with no experience to start trying. So before telling yourself that a movement is too complicated,
trust us and above all trust yourself.

Rational fears arise from situations that actually put us at risk. The main fear here is falling and hurting yourself.
First of all, do not forget that the more fails there are, the less there will be afterwards. And given the level of
difficulty of the movements present in this program, failing one move or another might not cause an important
injury.

There are several ways to overcome this fear such as, for example, visualization. Imagine performing the
movement in question : how should your body be positioned? What should you do and in what order? Use a
bar that reaches your waist or chest and try to reproduce the movement with your feet on the ground.

It is also important to know how to relax. Put on some music that puts you in a good mood, focus on your
breathing and do not think about the movement in question for a moment. Do not hesitate to chat with your
training colleagues as well, as it might also help for relaxation.

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 PRINCIPLES
OF TRAINING
CALISTHENICS

II - PRINCIPLES OF TRAINING

The lifestyle to lead while balancing fun and work is not complicated. Favor water over soda, replace
artificial sugars with fruits, rest physically and mentally on a regular basis. It is entirely possible to be strong by
not following any of these guidelines, but imagine what you will be capable of by putting your body and mind
in the right conditions !

Training frequency may vary depending on your progress. If learning is not a problem for you, an
average of 3 workouts per week will be enough. If it turns out to be more complex than expected, consider
the setnrep method with a lot of repetitions. In this case 2 days of training followed by 2 days of rest is a good
method of progression. It is also possible that you are overflowing with willpower and energy to the point that
you can exercise every day. For some this pace would not be a problem, for others it could be too exhausting.
At the end of the day, the important thing is to listen to your body, find what works best for you, and avoid
overtraining, which can very often lead to injuries.

Body maintenance consists of doing mobility and flexibility exercises that will allow your body to
remain active during rest days, while strengthening the joints and allowing them to gain elasticity. It is also
about listening to your body, by giving yourself enough time to recover, as well as avoiding doing anything
without a serious warm up.

Warming up is an essential step before training. Not only it does prevent injuries, but it also increases
the performance of the session.

Joint heating is used to

lubricate / release joints
with synovial fluid by
doing rotational mo-
vements with the neck,
shoulders, pelvis, wrists.

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 PRINCIPLES
OF TRAINING
CALISTHENICS

Cardiovascular warming involves “starting” your resting heart and your breathing. The possible exercises will
therefore be those that involve your cardio (jump rope, burpees, etc.), without giving yourself.

Muscle warm up consists in warming up the muscles in depth, which will increase their flexibility and decrease
their mechanical stiffness. Small series including push-ups and / or pull-ups are a good example of muscle
warm up.

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 PRINCIPLES
OF TRAINING
CALISTHENICS

Dynamic stretching (≠ static stretching ) are useful in the final phase of the warm-up, as they increase muscle
temperature, prepare the muscle for exertion, reduce the risk of injury and improve performance. Done by
giving a swing movement to the target limb in order to bring it to the terminal phase of the gesture where it
reaches its maximum tension, these stretches present the risk of injury, and therefore you have to be use them
with extra caution.

Static stretching are to be done after training, in order to gain flexibility and maintain joint mobility.
Unlike dynamic stretching, there is no swing movement. It is a question of putting the muscle in tension in a
progressive and controlled way, without sharp movements, by using the weight of the body.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

III - DESCRIPTION AND BREAKDOWN OF MOVEMENTS, ADVICES

The first step is to learn your sense of rotation. There are two of them - trigonometric(counterclockwise)
and anti-trigonometric (clockwise). To define yours, just make a slight jump on the spot while making a 360°
rotation; the height is taken thanks to a flexion-extension of the knees and both arms engage the rotation
movement. To turn counterclockwise place your left hand at the level of your right pectoral and your right hand
behind your right hip, while rotating your torso slightly in the same direction as your arms. Next, synchronize
your knee extension with both arms, which you will throw behind your left shoulder.
Once the feet are off, turn your head to follow the rotational movement. Do the same counterclockwise - place
your right hand in front of your left pectoral and your left hand behind your left hip, slightly rotate your torso
and engage the rotation with the knee extension. Do not hesitate to repeat the movement several times to
understand it better, it must not be sharp or difficult to perform. Choose the direction of rotation in which you
feel the most comfortable.

The trigonometric direction being more common, the following explanations are based on it. For people who
prefer the anti-trigonometric sense, it will suffice to reproduce the exercises and movements in a «reflection»
way.
However, some individuals are able to apply both senses of rotation depending on the performed movement.
You can see it as a kind of ambidexterity.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SWING

pronated grip, raise the heels then bring the knees to the chest and propel them forward while
towards the buttocks extending the elbows

in the same direction to lengthen On the return, lightly strain the lower abdomen and straighten the legs
the arms so that the body is per- so as not to arch the lower back
pendicular to the bar

Tips : the sensations of the move are similar to those we find when riding on a swing, the role played by
the feet is almost identical.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

KIP (FREESTYLE MUSCLE UP)

pronated grip, medium swing, Bring the shins back to the bar to have a closure between the legs and the
opening of the rib cage on the torso
forward swing

Then push with your feet simultaneously with the retropulsion of the arms
allowing you to arrive in the support position

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercises:

1. with a slight swing, perform an extension, then on the return bring the feet to the bar. Without losing
momentum, repeat the movement until you can reproduce it with a sustained rhythm.

2. Starting from the muscle up position, drop down while keeping the feet close to the bar, knees flexed,
then return to the beginning position by pulling with the arms and pushing with the feet.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SWING 180

swing, in the placement bring the outer leg behind to trigger the rotation from the moment
phase slightly rotate the chest when your body crosses the transverse axis of the bar
and pelvis in the opposite
direction of your rotation

Then start the spin while The catch-up is done in the Watching the bar at this time
fixing the bar with your gaze rotation phase will allow you to put your
hands on the correct place to
stay centered in the movement.

Realign your inside leg with The goal is to be able to repeat the movement without difficulty
your body, keeping the other while remaining in the frontal axis (antero-posterior).
behind to be able to follow
the movement

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercises :

1. in the dead hang position, take a slight swing and cross the legs until you have assimilated the mo-
vement of the rotation.

2. With your back facing the bar, make a jump at place by performing a half-rotation to catch the bar
behind you.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SWING 180 TO 360 (mixed / crossed mixed grip)

Reproduction of the swing 180 with a change in the grip that envisions a 360 chained right after. There are two
types of mixed grip - regular or crossed. If your direction of rotation is trigonometric, your left hand should
be pronated and your right hand supinated. In the crossed mixed grip your hands are eventually crossed. The
crossed mix grip is slightly more difficult to use, because your right hand will have to go a little further to grab
the bar, although the 360 sequence is easier to perform.

Start with both Fix the bar, trigger the rotation with your Let go of the right hand, catch the bar
hands in pronated right leg, let go of the bar before starting to from below with the supinated grip,
grip, swing. Rotate lose height follow with the left hand to catch the bar
the chest and pelvis in pronation just next to the right Follow
to prepare for the the momentum with your body, your left
rotation, without leg should come naturally to the front,
forgetting to bring allowing you to trigger the rotation by
the right leg slightly crossing your legs
behind

When releasing the

bar, pull left elbow
and right fist in your
sense of rotation

Pull with the start the rotation

shoulders and take at the end of the
advantage of the impulse phase
momentum

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercises :

1. in the dead hang position, take a slight momentum and cross the legs until you have assimilated
the movement.

2. Practice changing the grip directly after the first backswing, as soon as the bar is in front of you.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

MUSCLE UP 360 (dips to high bar)

muscle up position, lean on your Then push youself back from the When releasing the bar, raise
hands and your pelvis against the bar by giving an impulse from your knees to give a little boost
bar. Lower the shoulders, bring the pelvis while starting the rota- so that you do not lose height
the left leg slightly in front tion with your legs

At the top of the body, the rota- Try to spot the bar as soon as
tion is mainly followed by the possible to know where to place
left elbow and right fist - as in your hands precisely
learning its direction of rotation

Exercise :
1. work the movement on a lower bar, aiming to grab the bar before the feet touch the ground.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SWING 360 (90 to 180 to 270)

swing, cross legs to prepare the rotation movement arms pull up when going through
the transverse bar axis and trigger
the rotation using your legs

The torso follows the movement mainly thanks to the left elbow and the For maximum fluidity and easiness
right fist for possible sequences, keep the
body at 45 ° to the ground

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercises :

1. face the bar, jump at place launching a full rotation (as when learning your rotation sense), and try
to catch the bar when appears in front of you.

2. Dead hang position, slight swing, perform shoulder pulls while keeping the arms straight, especial-
ly in the elbow zones.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

DRAGON 360 (grip mix to full)

Here it is about doing a 360 in the axis parallel to the ground and perpendicular to the bar while keeping
your body straight.

Swing, mixed grip, prepare to cross Gaze at the bar throughout the
the legs on the return of the swing movement, start to rotate the pelvis
and torso once the transverse bar
axis of the bar has been passed

In the rotation phase, use your crossed legs, the pivoting of the pelvis and The goal is to bring your shoulders
the chest to make a complete rotation on oneself while keeping your gaze at the bar level in order to perform
at the bar to facilitate the catch the rotation in the phase where
your body, already at 180 °, reaches
its maximum height just before
starting the descent.

Exercise :
1. to understand the movement better, lie down on the ground and rotate on yourself, keeping your
arms straight above your head.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

360 UNDER THE BAR

swing with pronated As your body crosses the transverse bar axis, pull with both arms in the same way
grip, prepare the rotation as to do a pull-up and start the rotation ; keep watching the bar, follow your hands
by bringing the reight leg movement and facilitate the regrab
slightly behind

Once your shoulders are facing the bar, the right hand is the one that releases first and grabs the bar in supinated
grip in the same place your left hand was. For its part, the left hand must let go so that it does not interfere with the
right hand regrab ; then grab the bar right next to the right hand in the supinated grip before your body returns
to the initial position

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

CLASSIC DISLOCATED 360

sit on a bar, supinated grip with maximum width wit- Extension of the spine Propulsion of the legs
hout lowering the shoulders and hips forward

so that the arms are Unlocking the shoulders Use your legs in the same way as in the 360 swing
straightened in order not before the start of the
to break the momentum impulse phase

Considering the difficulty of the grip, accentuate the Try to see the bar as soon
pulling of the shoulders and the rotation when you find as possible to catch it
yourself facing the bar

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise:

1. to understand the movement better, lie down on the ground and rotate on yourself, keeping your arms
straight above your head.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

DISLOCATED 360 REGRAB

Swing with pronated grip. In the placement phase, take advantage of the The more your upper body is per-
momentum, kick the pelvis upwards to gain height; opening of the rib cage pendicular to the bar, the easier it
and pulling with the arms bent to gain shoulder mobility and facilitate will be to catch the bar
catching up of the bar when dislocated

If you are afraid of letting go of the bar with your back turned to the ground, practice changing the grip one hand
after another. Then try to synchronize the movement of both hands. The more the arms are extended during the
let go-regrab phase, the more you will be able to take advantage of the momentum. Once both hands are on the
bar, finish the movement by launching a rotation as it has been explained for the classic dislocated 360.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise :

1.to get used to the dislocated grip apply it in a swing. When you find yourself facing the bar, let go to
catch up with the pronated grip. Practice alternating the two several times in a row

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

BAR JUMP

muscle up position on a high bar, bring the feet in front and lower the Kick your pelvis upwards
shoulders as well as bend the elbows to push back from the bar with the
arms, and gain height by bringing the knees to the chest

use this propulsion to pass over the Watch the bar during the whole movement. Bend your elbows slightly in
bar while being in tuck position, the regrab phase to avoid tension in the joints
keeping the knees close to the chest

Exercise :
1. practice on a lower bar with one of your feet on it for more support.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

FORWARD ROLL (with straight arms)

begin from the muscle up position, perform a diving movement with the torso, orient the movement with the
lower abdomen in contact with the head, follow the movement with tucked legs
bar

The goal is to keep the lower abdomen in contact with the bar until the final phase which is transmitted directly
into muscle up where the momentum of your ‘’ dive ‘’ will be used to keep your arms straight until you return to
the starting position. Do not forget to follow the movement by adjusting your grip to regain your support before
finding yourself in the muscle up position.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

FORWARD ROLL (on the forearms)

begin from the muscle up position, and when all the weight is centered so as to curl up with the hands at
the lower abdomen close to the on the lower abdomen, stick to the level of the thighs
bar, make a diving movement the bar, take advantage of the
with the torso momentum to let go and place
your forearms on the bar

At the end of the movement, your weight will be resting on the forearms
only because the lower abdomen is no longer at the level of the bar. Take
advantage of the momentum of the legs to push yourself away from the
bar

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

ONE LEG OLLIE

begin in muscle up position, Bring your feet slightly in front and lower your shoulders to push yourself
arms outstretched, left hand in back by giving an impulsion with your pelvis. Lift your outer leg to pass it
supinated grip and the right one in over the bar, push with the right hand and center the rotation on the left
pronated grip arm which remains tense

Watch the bar to bring the foot over it and catch with your right hand as so
to have a close pronated

Land on the bar with your thighs or the back part of your knees

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

OLLIE

begin in muscle up Rest your weigth Push yourself Watch the bar and, keeping the knees high,
position, left hand on your hands form the bar with bring the feet over it
in the supinated and your lower your pelvis to gain
grip and the abdomen sticked to height, raise your
right one in the the bar knees to 90 °, push
pronated. Lower with your right
the shoulders, bring hand to direct your
the legs slightly in rotation
front

At the end of the movement, the hands come in contact to the bar simultaneously with the knees

Tips: to better understand the movement, first try to reproduce it on the edge of your bed or on a bench.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

ALLEY HOOP (passage in L)

- the first step would be to succeed in climbing high enough to be able to

put one of your feet on the bar. It is important not to touch, but exactly to
transfer your weight on your feet, this will indicate that the height reached is
sufficient and that the retropulsion brings you close enough to the bar. Start
from the dead hang position with the pronated grip, swing, gain your lower
abs as you cross the transverse bar axis, keep torso and legs aligned with the
arms. Engage the lower back not to arch it

Retropulsion, pull hard with the shoulders to gain height while taking
advantage of the momentum, then pull yourself to the bar

Bring your right leg to the chest and place it on the bar while keeping the grip
with your hands

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

The second step will be to successfully pass both legs over the bar so that you hang on with your hands and the
backs of your knees.

Begin in dead hang position, pronated grip, swing, engage your

lower back and abs as soon as you cross the transverse bar axis.

Retropulsion, here the height gain will be more important than

getting closer to the bar. Take advantage of the momentum to
bring both legs to the side and let go of the left hand before it
interferes with the movement of the legs.

Bring the feet over the bar and immediately catch the bar with
the left hand

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

The third step is to get into a sitting position on the bar. It will therefore be necessary to seek to gain more
height and especially to accentuate the end of the retropulsion movement, because we no longer seek to
approach the bar but to pass over it.

Begin in dead hang position,

pronated grip, swing. Engage
your lower back and abs until
the end of the movement.
Retropulsion, accentuate the
pulling of the arms to have
sufficient height and raise the
legs on the side

Accentuate the end of the

retropulsion movement to get as
close as possible to the bar, then
release the left hand to pass the
legs above it and try to sit on the
bar.

The quicker your left hand gets

back in contact with the bar, the
quicker you will be able to find
your balance

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

The last step is to bring your whole body over the bar, in order to catch it on the other side.

Begin in dead hang position, pronated grip. Take a good swing, get as high as possible by synchronising the
retropulsion with the momentum. Raise the legs on the side, and as soon as the body arrives at the bar level ,pull
intensively with your arms to bring the body above the bar level

Then, slightly turn your torso while watching the bar and following it with your hands. Bend your elbows to avoid
tension when regrabing the bar.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise :
1. To better understand the movement, practice doing it on a lower bar, starting from a muscle up
position.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

540

begin in the dead hang position with the pronated grip, Engage your lower back and abs to avoid arching
swing. Bring your right leg to the back a bit, rotate your and keep the lower body aligned with the torso and
chest to the right as when doing a swing 180° arms, which will allow a better rotation, helped by an
impulsion coming from the pelvis

The first 180 ° must be done before reaching maximum Launch both arms in your sense of rotation and try to
height, and remember where the bar is while performing bring your hands in the same place where you let go of
it. Start the rotation before your arms cross the bar. Aim for grabbing the bar, not simply reach it
with your hands

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise :
1. To better understand the movement, practice initiating your spin after the swing without trying to
catch the bar but focusing on your rotation and yout body location compared to the bar.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

540 DRAGON

swing in pronated grip, in the placement phase get high From the moment the body enters the impulse phase,
enough to be perpendicular to the bar, tuck the head bring your right leg slightly to the back and open your
in the shoulders, keep tension in your lower back and chest to the right in order to launch the rotation as your
lower abs to avoid back arching and keep alignment of body crosses the transverse bar axis
the pelvis with the shoulders until the rotation phase.
This will also be used to give a strong pelvis impulse to
trigger the rotation

Put your head up and watch the bar, wait until your back is oriented to the ground -
while body being perpendicular to the bar -to finish the pelvis rotation with a strong
impulse

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

As your straight body gets to its maximum height, being perfectly aligned and perpendicular to the bar, let go of
the bar with your hands and eyes. Keep eyes raised up and keep the arms aligned with the bust

). If well executed, the catch-up is done without losing height or moving in the horizontal surface. Thus, the hands
will land and grab the bar in the exactly same place.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SHRIMP FLIP

swing with pronated grip, at the end of the Wait for the momentum, watch your feet passing below the bar
impulse phase bring the knees to the chest and as they get on the other side of the bar perform a powerful leg
while keeping the arms straight extension up and slightly backward

Increase the leg extension impulse by pulling with your arms Then bring the hands behind the neck and
extend the arms to catch the bar

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise :
1.try to reproduce the movement on a lower bar, aiming to grab the bar before the feet touch the
ground.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

NO SWING SHRIMP FLIP

slight swing in pronated grip, in the placement phase Quickly raise the knees to the chest, and as soon as the
open the rib cage accompanied by an extension of the feet pass the bar line perform an upward leg extension
hips and spine. Bring your shoulders forward to gain
range of motion

Considering the momentum less important than in the classic shrimpflip, accentuate the arm pull and increase the
speed with which the arms will seek the bar behind the neck

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SHRIMP FLIP WITH STRAIGHT LEGS

swing with proanated grip, at the end of the pulse phase bring your knees to the chest, keeping the legs straight so
that the feet are placed between your between the head and the bar

As the pelvis crosses the transverse axis of the bar perform a strong extension of the spine and hips accompanied
by an arm pull

Given the nature of the movement, the momentum at the end is quite important, so stretch your arms out well,
in order to regrab the bar with your hands

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

GINGER

swing with the pronated grip, as your body crosses the transverse bar axis raise your knees and pelvis upwards,
while pivoting them at 90° in your sense of rotation. Let go of the left hand and orient its movement behind and
above the left shoulde

The other hand remains attached to the bar so as not to fly away from it, but it must be released before it breaks
your spinning. Then make it catch up with the left hand

At the end of the movement, you should be facing the

bar and regrab while keeping your elbows slightly bent,
to avoid elbow strain. The height and distance between
your body and the bar at this point depends only on your
swing and ant the moment when you let go of the bar.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

Exercise :
1. To better orient yourself in space, practice on a lower bar with very little or no no swing at all.

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

FROG

swing with the close pronated grip, straight body with tensed abs and lower back. Perform a strong extension of
the hips and spine at the end of the impulse phase, followed by a retropulsion; spread the legs, bend the knees and
bring them up to the shoulders to bring the feet above the bar

At the end of the retropulsion movement, try to place the buttocks or the upper part of the thigh on the bar to
get in a sitting position; if not, before your hands break the momentum, rotate your upper body and pelvis while
watching the bar, in order to catch it and arrive in the dead hang position

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

SUN

the first step in learning this movement safely is to master the opel over.

Start in dead hang position with arms straight and pronated grip, pull up and raise the knees with your pelvis in
front of you, bring the thighs above the bar and stick the pelvis to it

Use the weight of the legs to raise the shoulders and get in the muscle up position

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

The second step would be to reproduce the movement without touching the bar with the pelvis.

Start in the dead hang position with the pronated grip. Send the legs above the bar, pull your elbows upwards
Slight swing, raise the heels to the buttocks, so as to add and tense your abs so that the stomach and pelvis do
amplitude to the movement simultaneously with the not come into contact with the bar
flexion of the elbows

As soon as the chest reaches the level of the bar, adjust the grip, bring the elbows closer to the torso and then push
back

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 DESCRIPTION & BREAKDOWN
CALISTHENICS OF MOVEMENTS, ADVICES

In the third and last steps, it is a question of doing this movement several times in a row while gaining in
amplitude.

Start with a slight Raise the pelvis in front of you simultaneously with the arm pull in order to get as
momentum, raise the close to the bar as possible, then orient your legs up and back
heels to the buttocks for
a greater momentum and
slightly bend the elbows

When the torso is in front of the bar, adjust the grip and bring the elbows closer to the torso to support yourself
with the hands and push back. Keep your knees a little bent as in the start of the movement, to take advantage
of the momentum in the same way. As the body crosses the transverse axis of the bar, send the legs far above the
bar and pull up with the elbows. If the movement is well executed, the momentum gets you high enough until you
have your shoulders above the bar. This is when we readjust the grip again and push back from the bar in order
to get the body aligned. Body alignment allows to have greater amplitude and also provides greater momentum

Safety instructions : Always have your thumb under the bar and your elbows slightly bent, for better grip
and therefore less risk for the hands to let go of the bar.

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 SEQUENCES, DEFINITION &
CALISTHENICS EXPLANATION, EXAMPLES

IV - SEQUENCES, DEFINITION AND EXPLANATION, EXAMPLES

Set (combo) - a sequence of dynamic elements, varying in intensity and more or less complex coordinating
structure. In general, from one routine to another, only one part of the exercise changes - the one that will
allow a fluid transition. Fluidity is not only of aesthetic importance, but also has a direct influence on your
ergonomics. The smoother the movement, the more momentum and kinetic energy you benefit. The most
complicated part is therefore transitioning between movements without losing momentum or spending energy
for nothing.

EXAMPLES

• Shrimpflip, bascule, roulade avant, tornado – prise pronation, prise d'élan, ouverture de la cage
Shrimpflip, kip, forward roll, tornado- overhand grip, backswing, opening of the rib cage with extension of
the hips and spine. Bring the knees to the chest, gaze fixed on the bar, once the feet have passed kick upwards
and pull simultaneously with his arms. After regrab, prepare for the body extension. Closure, retropulsion,
take advantage of the momentum by arriving in the muscle up position and directly dive with the head and
shoulders. Before the end of the roll, lean on your hands and push yourself back slightly, while changing grip -
bring your right hand under the bar while the left simply to the right. Let the shoulders and the bust follow the
movement naturally in the pulse phase. At its end, trigger the rotation with the left elbow and the right fist.

• Swing 360, kip, forward roll, muscle up 360 – pronated grip, swing, bring your right leg slightly forward,
retropulsion. Prepare the body extension and the opening of the rib cage once the body has returned to its axis.
Closure, retropulsion followed by a diving movement with your head and shoulders. Keep your arms straight
and hips on the bar in order to start the rotation as soon as you get back to the muscle up position.

• Dragon 360, tornado, kip, 540 – pronated grip, swing, full body extension at the end of the pulse phase.
At the end of the rotation, watch the bar to regrab with your left hand first, then follow with the right hand to
end up with the mix grip. Considering the swing, let your body follow the movement until the rotation phase.
Once your body has returned in its axis, wait for the end of the pulse phase to perform a closure ,followed by
the retropulsion movement. Then push yourself from the bar with your hands and pelvis. The first 180° must be
done before getting to your maximum height. Let go of the bar and finish the rotation by launching both arms.

• Alley oop, swing 360, ginger – pronated grip, swing, retropulsion. Slight pelvis twist in order to bring
your legs to the side and pass above the bar. After the regrab, take advantage of the momentum to get as high
as you can in the swing 360 phase. Try to regrab with your arms straight. As your body gets back into its axis,
bring the knees up while twisting your hips to the left. Let go of the bar, and finish the movement in the exactly
same way you learned to.

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 SEQUENCES, DEFINITION &
CALISTHENICS EXPLANATION, EXAMPLES

• Ollie, shrimpflip, 540, kip , forward roll, ginger – muscle up position, mixed grip. Give an impulse with
your pelvis to push yourself above the bar. Center your weight on the right arm while keeping it straight, lift
your knees to the chest, push with the right hand. At the end of the movement, let yourself fall backwards and
keep your knees close to the chest. Wait for the backswing to trigger the shrimpflip and, as soon as both hands
regrab the bar, start the 540 preparation by bringing the right leg slightly behind and opening your rib cage
to the right, launch the 540. Wait for the body to return in its axis, retropulsion, as you get into the muscle up
positon perform a diving movement with your head and shoulders while keeping arms straight. At the end of
the movement push yourself from the bar with your hands and hips. Due to the momentum, wait a little before
letting go of the bar and perform the ginger.

• Muscle up 360, kip, bar jump, shrimpflip – pronated grip, swing, closure and retropulsion, when in the
muscle up position push yourself from the bar with your hips and hands triggering the rotation with both arms.
The regrab is followed by an extension of the spine and hips, then a closure with a retropulsion movement.
Lean on your hands and make an impulse from the pelvis oriented above the bar, lift knees to the chest. When
you regrab the bar, prepare full body extension as for the no swing shrimpflip.

• Dragon 360, 540, frog, swing 180 to 360 – pronated grip, swing, at the end of the pulse phase as your
shoulders are in front of the bar twist the torso and hips, keep your eyes on the bar. After the regrab, keep your
right leg slightly behind for the 540 rotation. Take advantage of the momentum, wait for your body to get to
its maximum height. After the regrab, do not rush, let your body go back to its axis, open the rib cage, then
perform the retropulsion while spreading your legs and lifting the knees to the shoulders. At the end of the
movement, twist to the left and follow the momentum with your arms straight in order to make the swing 180,
and then regrab the bar with the mixed grip to finish with the 360.

• Kip, muscle up 360, kip, ollie – pronated grip, swing, closure followed by the retropulsion movement, stick
your pelvis to the bar and as soon as you get into the muscle up position, push with your hands simultaneously
with the pelvis impulse. As soon as you regrab the bar, prepare the spinal extension to improve range of motion.
Then, perform the closure and the retropulsion, and right before getting back to the muscle up position, take
advantage of the momentum and find the right timing to change your left hand grip to the supinated one. Lean
on your hands, the pelvis impulse will bring you above the bar while your right hand pushes in order to launch
the rotation centered on your left arm. Wait for both feet to get over the bar and regrab the bar with your right
hand next to your hips.

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 EXITS
CALISTHENICS

EXITS

SWING GAINER

swing with the pronated grip, body relaxed and elbows unlocked

As the body crosses the transverse As you get to the position where your back is facing the ground, let go of
bar axis, use your lower abs to the bar without pulling and raise your head, then follow the momentum
bring the knees to the chest

If well executed, the swing will allow you to land on your feet, do not forget to slightly bend your knees to avoid
tension

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 EXITS
CALISTHENICS

BACKFLIP FROM THE BAR

begin by sitting on the bar, Let the upper body weight drop back, keeping the hands above the head
shoulders slightly lowered, arms
bent while keeping hands in front
of you

Arriving in the position where your back is facing the ground, raise your head and perform a strong extension of
your legs and spine

Once you can see the ground, use your lower abs to bring the knees to the chest, and land both of your feet by
bringing the legs to the spot you are looking at

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 LEGAL INFORMATION
CALISTHENICS

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disclaims all liability in the event of injury.
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