Calisthenics skills: 8 that look impossible, ranked

Eight calisthenics skills look impossible but are not, ranked from easiest to hardest: the pole lay (10 minutes), the advanced frog stand, the elbow lever (one day), the elbow handstand, the one-arm elbow lever, the L-sit, the triple clap push-up and the handstand. Even the hardest one takes most people about four weeks.

Some calisthenics skills look like they take years. A few of them really do. But a lot of the moves that make people stop and stare in the park can be learned in a few hours, and the hardest one on this list takes most people around four weeks.

Below is every skill, how hard I rate it out of 10, how long it really takes, and the one thing that makes it click. After that: the bigger skills that come next, in the order I would train them.

Which calisthenics skills are easiest to learn?

The pole lay and the elbow lever. You can get the pole lay in about ten minutes and the elbow lever in a single day. Here is the full list, ranked by how hard I rate each one and how long it takes most people.

The times assume you practise the skill several times a week. Trying it once a month does not count.

How do you do each calisthenics skill?

1. The pole lay

I do not even know the official name for this one, so I call it the pole lay. You lie sideways on one hand against a pole, completely off the ground. It looks so cool.

• Stand with the pole on your right. Put your left hand behind your back.
• Grab the pole with your right hand, the way you normally would.
• Lean your body onto that hand and lie on top of it, keeping yourself stable.

That is it. One out of 10, about ten minutes to learn. It is the easiest crowd-pleaser in calisthenics.

2. The one-leg advanced frog stand

This is the normal frog stand, one step further.

• Squat down, hands flat, and put your knees on top of your elbows, not on the back of your arms. That lifts your hips higher than a normal frog stand.
• Lean forward until your feet float.
• Now take one leg and play with it: low, high, out to the side.

People think this is insanely impressive. It is two out of 10 and takes a matter of weeks. If you cannot hold a regular frog stand yet, start there: the steps are in calisthenics for beginners.

3. The elbow lever

Your whole body horizontal, balanced on your elbows. Do this one at a party and everyone asks how you can do that. Two out of 10, and you can have it in one day.

• Round your back and bring your elbows in, against your belly.
• Lean forward on top of your elbows until your legs come off the ground.
• Start with your legs in a straddle. It is easier to balance.

The thing that stops most people is flexibility: they cannot get their elbows in far enough. The trick is to turn your hands. On parallettes or a low bar, take an underhand grip (palms facing up and forward). Your elbows go in automatically. With your palms facing down, they do not.

4. The elbow handstand

A handstand on your forearms: elbows and hands on the ground, legs straight up.

Five out of 10, and it can take up to three weeks. Not because it is heavy, but because it is scary. When you start to fall, you are in such an awkward position that you do not know how to correct. The more attempts you make, the less scary it gets.

5. The one-arm elbow lever

The same skill as number three, but on one elbow. If getting both elbows in is your problem, this version is actually easier on the flexibility.

1. Start in a straddle.
2. Place one elbow just next to your belly button: to the right of it when you balance on your right arm, to the left when you use your left.
3. Put your other hand on the ground in front of you for support.
4. Lean forward and use your lower back to lift your feet off the ground.

With the support hand down, five out of 10 and about one week. Taking the support hand away is a different story, that version is genuinely hard. It is also the first step towards the one arm handstand.

6. The L-sit

Legs straight out in front, body shaped like an L, only your hands on the ground or on parallettes.

• Straighten your legs and push your shoulders down, away from your ears.
• Use your abs and your legs to lift your legs off the ground.

I rate this one higher than you might expect: six out of 10. I had it in one day. But I see it with my clients all the time: their legs cramp, or they cannot get them high enough, and it takes up to three weeks.

7. The triple clap push-up

Before you say this is way too difficult: watch how I do it in the video. I cheat.

• From a push-up position, push your butt back first.
• Bring one leg forward under you, so your body is not completely straight.
• Push up explosively, clap three times, land.

Done clean, with a straight body, it is eight out of 10. Done with the cheat, it can be learned in a matter of weeks. You do need a solid push-up first. If you do not have one yet, start with how to do a push-up.

8. The handstand

The favourite skill, the one that unlocks every other skill. It is the hardest one on this list.

I got mine in one day without any prior experience. But when I teach it, some people still need four weeks. The biggest factor is fear. If you are not scared to kick up and you can do attempt after attempt after attempt, two weeks is definitely possible. With a coach, often faster.

If you just keep trying without a method, I do not know how long it will take, because you might be training it wrong. The method I use, from the frog stand to the wall drill, is in how to do a handstand.

What calisthenics skills come after these?

The big skills. These take months to years, not weeks, and each one needs specific strength first. This is the order I would go in.

Keep training the eight skills above while you work on these. The elbow lever, the L-sit and the handstand are not party tricks you tick off. They build the balance and body control the big skills run on.

What are the most common mistakes when learning calisthenics skills?

1. Fighting your elbows in the elbow lever. If they will not go in, do not force it. Turn your hands to an underhand grip, or train the supported one-arm version first.
2. Being scared to fall. Fear slows the elbow handstand and the handstand down more than strength does. Learn a safe way out, then make lots of attempts.
3. Trying the clean triple clap push-up first. Learn the cheated version, then straighten your body over time.
4. Expecting the L-sit in one day. Some people get it that fast, but legs that cramp or will not lift high enough are normal. Give it up to three weeks.
5. Training without a method. Kicking up a hundred times the wrong way does not add up to a handstand. Follow the steps in order.

Calisthenics skills FAQ

What is the easiest calisthenics skill?

The pole lay. You lie sideways on one hand against a pole, and most people get it in about ten minutes. Of the skills you can do anywhere, the elbow lever is the easiest: two out of 10, and you can have it in one day, especially with an underhand grip on parallettes.

What is the hardest calisthenics skill on this list?

The handstand. Some people get it in one day, as I did, but most of my clients need two to four weeks. Beyond this list, skills like the full planche, the front lever and the one arm handstand take years of consistent training.

Which calisthenics skill should I learn first?

The frog stand, then the elbow lever. Both teach you to balance on your hands, both can be learned in days, and the frog stand leads straight into the handstand. For a full first plan with sets and reps, see calisthenics for beginners.

Do you need equipment for calisthenics skills?

Barely. The frog stand, elbow handstand, triple clap push-up and handstand only need the floor. The pole lay needs a pole. Parallettes help a lot for the elbow lever and the L-sit, but you can learn both on the floor.

How long does it take to learn calisthenics skills?

The eight on this list take between ten minutes and about four weeks each, if you practise several times a week. The big skills, like the muscle-up, planche and front lever, take months to years depending on your starting strength.

Start with the elbow lever

Underhand grip, elbows in, straddle your legs, lean forward. Most people have it the same day, and it is the fastest way to feel what calisthenics skills are about.

Then pick the next one from the list. If you want a plan that tells you which skill to train next and when to move up, CaliRealm builds it for you.