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Technique breakdowns, written the way they get coached: what the movement actually is, where it goes wrong, and what to train instead of more reps.

Sjakie on gymnastic rings in an indoor gym in three numbered shots: hanging in a false grip, leaning forward over the rings, and pushed out at the top.

How to do a ring muscle-up: the four phases

Why most of Sjakie's female clients get the ring muscle-up before the bar one. The false grip, the chest-to-ring pull, the forward lean and the deep dip, and the negative he gives every client.

Sjakie in a cap and black T-shirt on a stone terrace, with small shots below him of a handstand, an elbow lever and other skills.

Calisthenics skills: 8 that look impossible, ranked

The pole lay, the elbow lever, the L-sit, the triple clap push-up and the handstand: how hard each one really is out of 10, how long it takes, the trick that makes it click, and which big skills come after.

Sjakie holding a one arm handstand on a gym floor with his legs split wide, an arrow pointing to his supporting hand.

How to do a one arm handstand: belly button over wrist

The one-arm elbow lever, the straddle weight shift and taking fingers away one by one. Why you now fall in every direction and start to rotate, where to look, and whether you need a wall.

Sjakie on a beach at sunset in a cap and backpack, holding a pair of wooden parallettes and a resistance band.

Calisthenics for beginners: your first workout plan

Three full-body sessions a week, the warm-up that makes you stronger, the frog stand and planche lean, the basics with their easier versions, and the sets, reps and rest times for strength, muscle and endurance.

Sjakie holding a straight handstand on tall parallel bars in an outdoor calisthenics park, with a close-up of his surprised face beside it.

How to do a handstand: balance comes from your fingers

Frog stand, advanced frog stand, leg-up holds, the back-to-wall drill and the straight-leg kick-up. Why balance comes from your fingers, not your core, and how most of Sjakie's clients hold their first handstand in about four weeks.

Sjakie upside down in the bottom of a handstand push-up on parallettes against a concrete wall, with a second shot of him standing beside it.

How to do a handstand push-up: the two types to train

Most people train the wrong handstand push-up at the wrong time. The two types, back or belly to the wall, the bottom hold, the feet-elevated pike push-up and how often to train it.

Sjakie hanging from a pull-up bar on a beach with an overhand grip, straining as he pulls, with the sea behind him.

How to do a pull-up: from zero to your first rep

Dead hangs, scapular pull-ups, negatives, bands and Australian pull-ups: the order to train them, when to move on, and the workout that gets you your first rep.

Sjakie in the bottom of a push-up on wooden parallettes on a beach, with the triceps and chest highlighted.

How to do a push-up: from zero to your first clean rep

Why knee push-ups are the wrong start, the three progressions that keep your full body line, and the exact sets, reps and rest that get you your first clean rep.

Sjakie at the top of a muscle-up on a straight bar, arms locked out and chest over the bar.

How to do a muscle-up: timing, not more pull-ups

The swing, the front dead point and the six pieces to train. Sjakie got his first muscle-up at a four pull-up max, and has coached people with fifteen who still cannot get one.