Calisthenics Skills: 30 Progressions from Beginner to Expert

Every skill in Raw Control has clear technique cues, key progressions and a 3-stage training path. Pick a skill to see how to learn it, or follow a skill line from Beginner to Expert, for example Tuck Planche → Straddle Planche → Planche.

Beginner skills

Foundations: body-line holds, tuck versions of the big skills, crow pose and your first inversions.

Forearm Stand

Beginner · 1–2 months

Handstand

Beginner · 2–4 months

Tuck Planche

Beginner · 1–3 months

Tuck Front Lever

Beginner · 2–4 months

Tuck Dragon Flag

Beginner · 3–7 weeks

Tuck Human Flag

Beginner · 2–4 months

Crow Pose

Beginner · 3–5 weeks

Tuck L-Sit

Beginner · 2–4 weeks

Arch Body

Beginner · 1–3 weeks

Hollow Body

Beginner · 2–4 weeks

Advanced skills

Straddle and full-length variations, the handstand push-up, L-sit and leg strength.

Handstand Push-Up

Advanced · 8–14 months

Handstand on Bosu

Advanced · 6–12 months

Straddle Planche

Advanced · 8–16 months

Front Lever Straddle

Advanced · 8–14 months

Dragon Squat

Advanced · 5–8 months

Human Flag Straddle

Advanced · 5–9 months

Tuck V-Sit

Advanced · 2–4 months

L-Sit

Advanced · 1–3 months

Back Lever Straddle

Advanced · 5–8 months

90° Hold

Advanced · 4–8 months

Expert skills

The full planche, front lever, back lever, human flag, muscle-up and elite balance skills.

HSPU on Bosu

Expert · 12–18 months

OHS on Bosu Straddle

Expert · 18–26 months

Planche

Expert · 16–36 months

Front Lever

Expert · 11–24 months

Dragon Flag

Expert · 6–12 months

Human Flag

Expert · 8–12 months

V-Sit

Expert · 12–18 months

Muscle Up

Expert · 3–8 months

Back Lever

Expert · 7–12 months

90° HSPU

Expert · 18–24 months

General fitness information only. Read the Health & Safety Disclaimer.