It is oblique, lat and shoulder work where one arm pushes while the other pulls. It is trained by angles: the straighter the body, the longer the lever.
Human Flag
Hold the body horizontal while gripping a vertical bar.
Bottom to top. Meet the criterion for one rung before touching the next.
The side plank is the most fundamental lateral core-stabilization exercise. Supported on one forearm and the side of the foot, you hold the body in a straight horizontal line, training the obliques and lateral core isometrically.
Windshield wipers are among the most demanding oblique exercises in calisthenics. Hanging from the bar with legs raised to 90° (L-hang), you rotate the legs side to side like a wiper, resisting with the obliques and lateral core.
The first isometric step toward mastering the human flag.
An iconic calisthenics skill that demands colossal strength in the obliques, shoulders, and lats.
Take the test, look at your score, and have your first generated routine in under half an hour.
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