A lot of calisthenics skills involve hanging. Front lever. Back lever. Human flag. Muscle-ups. Pull-ups. Swings. So naturally people ask… “Should I train grip?” Short answer 👉 usually no. Long answer 👉 sometimes yes — for very specific reasons. Let’s break it down. 🤔 Why grip usually isn’t the problem For most bar skills, grip is NOT what fails first. It’s usually the bigger muscles: • Back • Shoulders • Core That’s why just crushing grip all the time doesn’t magically fix pull-ups or muscle-ups. So if your goal is ONLY pull-ups or levers… You probably don’t need dedicated grip work. 🧠 So when SHOULD you train grip? There are really only three good reasons 👇 1️⃣ You want hanging-based skills Things like: • Bar swings • Monkey bars • 180s / 360s • Ninja-style movement If you want real body control while hanging, grip matters. 2️⃣ Grip is the hidden limiter Some people fail skills early because: • Grip gives out first • They can’t stay on the bar long enough • They panic when fatigue hits If your body has strength but your hands quit — grip training helps. 3️⃣ You want better pulling range (muscle-up prep) Most pull-up struggles happen at the TOP. Chin above bar. Chest to bar. If you’re going to hang anyway… Why not train that top position? 💪 How to train grip (the right way) Treat it like any other muscle. Option 1️⃣ Strength-focused hangs Hang as hard as possible. • One-arm hangs • Added weight • Fingertip emphasis If you can hang longer than ~30 seconds, it’s too easy. Option 2️⃣ Micro-hangs (circuits) Think: • 5 sec hang • 10 sec rest • Repeat 4–6 times That’s one set. Both work. Pick one. 🔥 Bonus: Grip + pull-up carryover Instead of JUST dead hanging, do this 👇 Hold the bar at the top (chin over bar). Then slowly drop into a dead hang. Now you’re training: • Grip • Upper pull strength • Muscle-up range Way more efficient. 🌀 Why swinging changes everything Swinging increases load on: • Grip • Shoulders • Core Side-to-side swings → bar swings → spins.

Got my first Elevated Elbow lever hold. Only about 5 seconds but still a win! Also my daughter had a go, clip was too good not to share!

I thought I could try to get to the first phase of the forearm stand this way, but I'm afraid of kicking stronger because I think I can break my back 😂🫣 I don't know if it's a natural fear in this position and I should kick stronger, or if I'm doing something crazy and I should start from somewhere else. What do you think? I also attach how my balancing upside down goes this week (the skill of the week: headstand and tripod)

I've been doing a "challenge" with a friend where we do squats, sit-ups, and push-ups everyday. After following a Yoga With Adrienne video, we did 40 of each. I cannot do real pushups yet; I do modified elevated pushups. My first goal is to be able to do real pushups! I'm brand new to calisthenics (first day in this group) so I'm not even sure where to start other than pushups!!

Hi everyone! So excited to join the group. I’ve been weightlifting/strength training for +5years but I’ve realised as I’ve got stronger that my real goals lie in calisthenics. I’ve done loads of research/followed people on socials and now know loads of progressions but I’m really struggling with how to actually program these each week and in each workout, balancing the strength/skill work with the flexibility/mobility work and rest!. The starter pack link was a super helpful start but if anyone has any tips that would be great! Looking forward to seeing my progress!