- What's up calis-athletes? It's Chris Heria.
- And Osvaldo Lugones.
- Today we're gonna be ranking calisthenic skills
and exercises from the easiest-
- [Osvaldo] To the hardest.
- Osvaldo and I have been training calisthenics for what?
Over 10 years now.
So we're gonna be using our experience and knowledge
to create this list, are you ready?
- Let's do it.
- All right, let's get started.
So let's go over the ranking system real quick.
D will be beginner, C will be intermediate,
B, advance, A would be elite,
and S would be basically like God tier.
All right, let's get right into it.
The first exercise is 90 degree handstand push up.
Pretty difficult.
You have to be able to do a 90 degree hold
and you have to be able to handstand.
- Yeah. - So where would you
place that?
Beginner, intermediate, advance, elite or God tier?
- Between intermediate and advance,
or more to advance to intermediate.
- All right, so the first one.
Now we have a starting point we know exactly around
where we're gonna be with the rest of these skills.
So advance would be B.
All right, coming up next we have pistol squat.
How difficult would you say a pistol squat is?
It really doesn't take that long to learn to be honest.
- It is more balance, and if you don't have flexibility,
like me for example, like, you take long.
- So would you say beginner or intermediate?
- I would put it into intermediate.
- I'll say intermediate.
I would say it's more like beginner-intermediate move
or going into the intermediate.
- Yeah. - We'll leave it
at intermediate.
Sheesh, iron cross, that's hard though, that's-
- The thing is, like, not how hard it is,
the thing is, like, how hard is, like, to maintain.
- Actually to hold it perfect,
like the way that you're doing it,
is actually super, super hard.
Which one do you think is harder
between the full planche and the iron cross?
- [Osvaldo] I think the iron cross is very hard.
- [Chris] It's harder?
- [Osvaldo] Yes.
- To master? - To hold it
and to master, yeah.
- What? Damn!
So where would you put the iron cross?
- Iron cross is elite.
- So not God tier yet.
And then where would you put full planche then, advance.
- Full planche, yeah, advance.
- All right, so let's grab the full planche real quick.
So you put this right here, right? Advance?
- Yeah.
- It's kind of funny seeing, like,
90 degree handstand push up next to full planche
'cause those were, like, tremendously harder.
Maybe we should put the full planche higher.
- Nah, I would put that one,
and then I would put the iron cross all the way up.
- All the way up? - Yeah.
- God tier.
We have full planche, elite, 90 degrees, advance,
pistol squat, intermediate.
Coming up next we have high pull up.
This is a tricky one.
You don't have to train too long to get this,
but you do have to train the right things.
If you don't, then you will be training it
for a long time, you know.
So, high pull ups, I mean, you can get it, I would say,
within like a year or two of training.
- Advance.
- Put it at advance?
All right, let's get some hard ones out of the way.
One arm front lever, damn, that's perfect form, bro.
- [Osvaldo] Beginner.
- I would say that's like S-
- No, yeah. - Easily, easily.
- And that again, same as iron cross, you lose it fast.
- So fast if you don't train it.
There, what about Maltese?
I mean that's another pretty difficult one.
Full planche is more of, like, squeezing in and being tall
and the Maltese is more of, like, being-
- Straight arm, strangled and- - strangled and out-
- Yeah, exactly. - and wide, like-
- I would put it the same to full planche.
- Right? 'Cause you can go both ways-
- Yes. - technically.
One arm pull up, that's a tricky one.
The thing is, like, one arm pull ups
are pretty freaking hard, dude, you know.
- But to rep it out?
- Yeah, to rep, you'll have to get one solid one,
it doesn't take that long.
By the way, we have, like, technique guides
for all of these moves, not only on the channel,
so make sure you subscribe,
but also in the app as well, the Thenx app.
So download Thenx app if you want a complete breakdown
on how to do full planche, 90 degree, high pull ups,
muscle up, pistol squat, literally all these moves.
- I haven't seen these moves.
- And the one arm pull up.
Beginner? No.
Intermediate? Hmm.
Advance? I'd say-
- That's way easy to begin with, that is
- Do you think it's more intermediate or more advance?
- It's advance.
- Yeah, if you can do at least, like, 15 to 20 pull ups,
you can start learning,
at least to begin to start learning the one arm pull up.
Back lever, that was, like, one of my favorite ones, bro.
This isn't super hard, but it's such a good move,
like, it allowed me to advance through, like,
the calisthenics skill tree so quickly
because I was training, like, back levers
right from the very beginning,
so it built a lot of straight arm strength-
- [Osvaldo] For your lower body.
- So back lever, I would say, like,
that's intermediate, right? - Intermediate, yeah.
- 'Cause it really doesn't take that long
to learn to be honest.
One arm handstand, that's a tricky one too.
That one doesn't take a lot of strength,
per se it does 'cause you need to be able
to hold your entire body weight one arm,
but it's not like an insane amount of strength
like the full planche for example,
but it does take a lot of balance and control and technique.
- [Osvaldo] Flexibility too.
- What would you consider this one,
intermediate, advance, elite, God tier?
- I'll put in elite.
So let's put it in elite?
- All right, boom!
Human flag, another beast move bro.
It may not necessarily take much
to start beginning to learn it and eventually master it,
but once you incorporate it into your training,
I mean, it's gonna take your skills, your strength,
and your physique to a completely another level
that you could have never gotten
if you weren't training like this.
- That's one of the most famous right there.
- Yeah, so where do we put this human flag?
Intermediate or advance?
- Intermediate.
That's a move that all-
- Yeah, yeah. - intermediate should've pop.
- And then that brings us to this next one too, front lever.
I feel like that's another move
that all intermediates should have,
but it's a little bit harder
than all the other intermediate moves.
- [Osvaldo] A hundred percent.
- Especially back lever and, like, human flag,
I feel like it takes a little bit longer.
- Yeah, definitely we'll put the front lever...
For me, it's harder than the back lever.
- So would you make it, like, advance?
- Yeah. - All right, fine,
we'll put it in advanced.
All right, coming up we have one of the moves
that I feel like everybody does these days, the swing 360.
- [Osvaldo] What do you mean let go-
- Yeah, (indistinct). - spinning that.
- (laughs) That too you can learn that in a day
as long as you like release high enough,
I would say, like, that's intermediate.
If you can do a couple pull ups, you can already begin
to learn the swing 360.
All right, dragon flag.
That's like, again, one of the first ones, like,
anyone ever tries, at least back in the day,
like, when there wasn't really much to try. (laughs)
That move was, like, really cool.
What would you even consider this move?
I mean, beginner to me (laughs), yeah.
- [Osvaldo] It's kinda hard, like, to hold-
- [Chris] You have to engage the lower back-
- Yes. - and keep your body straight.
Yeah. - But...
- [Chris] I will just say it's intermediate.
One arm pushup.
To do one is not that hard,
but if you're repping it out,
I would say it's pretty difficult.
- Depends, like, if you open your legs sort of out.
- So depending on how good your form is.
- Yeah. - Oh, like...
One arm pushup, intermediate to advance, okay?
- Yeah, yeah. - More advance?
All right, L-sit high pull ups.
And to do with an L-sit, I mean, that's way harder.
- [Osvaldo] Pulling the pull bar all the way
to your waist length.
- Yeah. - You know, like, chest high.
- No swinging, it's pure strength, dead hang,
boom, all the way up.
All right, here we go, just a normal pull up.
Depends who we're talking about. (chuckles)
- Beginner. - So it's beginner.
All right, boom, we got Ozzy again.
Impossible dip.
- [Osvaldo] That move's smart.
- If you do it right.
Dude, if you do it from the bottom up,
I say that's, like, God mode.
- Yeah. - That's God tier.
- Tough enough for sure. - Yeah.
- And if you'll rep it out, like, touching and back.
- Oh, if you do more than one, it's definitely God mode.
If you've never tried an impossible dip, just give it a try.
We'll show you what it looks like
and throw some B-roll up there.
And, yeah, I mean, you're really not...
Most likely you're not gonna move. (laughs)
- You're, like, stuck there, like,
how, how, how (indistinct). - (chuckles) Stuck.
- Exactly, we'll put that all the way up on that.
All right, handstand push ups.
It's one of my favorite moves.
This one is so good.
This gets you, like, super strong.
You can train it anywhere you're at
and you're training upper body strength
and balance and technique all in one move.
- That one looked almost intermediate job.
- It's still not that hard to learn
as long as you have a handstand.
- I would say, yeah, like, couple reps,
intermediate almost getting to advance.
It's more like advance than intermediate.
- All right, 90 degree hold.
That should be, I feel like, intermediate.
- [Osvaldo] Intermediate.
- This was one of the first moves,
like, I really started getting into.
Got my bent arm plank.
- I got my plank from there.
- Oh my God, bro.
Once I was able to do bent arm hold, like-
- When you felt your legs floating-
- Woo-hoo. - in the air, like, "Oh yeah."
- Bro, I felt like I was...
I felt like my arms were straight, bro. (laughs)
I felt like that was a full planche.
I was ready to die happy right there.
My goals are complete.
That's gonna go right there in intermediate.
How about tuck planche hold?
I will say that's another intermediate.
The only thing about it is, like, it's hard for beginners
to keep their arms straight.
- Yeah, the thing is they need
to separate the hold. - Would you say that it's like
on the same level as, like, pull ups
and stuff like that?
That's where we're at with beginner.
- The tuck planche hold, I would say yes.
- Yeah?
- I would say it's slightly above it,
but you could definitely start to learn it
especially if you're doing it, like, on parallel bars
or, like, on the floor, like- - Yeah, like, your
toe touches sometimes. - Yeah, like tapping your...
- Yeah. - Like, to hold
a couple seconds, I would say, yeah.
- That's another thing too.
This is a good indication to see where you guys are at.
Check your fitness level, which moves of these
can you actually do and which ones can you not do
or you're still training for,
and you're gonna be able to have an idea of where you're at.
At least in our opinion, where your fitness level is at.
- And when to move.
- Yeah, when to move on as well.
All right, so muscle up jump on the bar.
I thought that was a pretty difficult move.
I've also posted more recent guides
on how to muscle up jump on the bar.
You guys should check that out.
It also takes, like, a lot of risk.
- Yeah. (chuckles) - And balls.
- Exactly.
- The amount of strength it takes to do this move,
I would say, is like intermediate-advance squat.
Let's just throw that.
Let's just throw that (beep) down there. (chuckles)
- Next.
- [Chris] All right, Hefesto.
This is a hard one, bro.
I've never been able to do more than one rep in a row.
I would say this is, what, like, elite?
'Cause it's still doable.
It's like the other ones are, like, almost not doable,
you feel me?
- Yeah. - Okay, bro.
- That's good, because, like, to master actually
and you lose it fast.
- Yeah, bro, you lose that so fast.
- If you gain, like, five or six pounds more
to curl yourself up in...
No, so... (Chris chuckles)
- What about this? One arm back lever.
- You got strength, but-
- It's like you have to be in the right position, right?
'Cause you have to, like-
- Yeah, you can go hard- - position your body
and center. - like bring, you go down.
So you have to kind of, like, fight instead of, like...
- Exactly, just fight yourself for wanting to, like,
flip down. - Yeah.
But it's not hard.
- All right, so we'll just leave that right there.
We'll make that elite.
Oh, yeah, I think I did something similar to that
when I was training with Cirque du Soleil in Vegas.
That's super tough, bro.
All right, so we're gonna put that as elite.
All right, we have straddle planche.
Feel like it's intermediate, intermediate to advance.
It doesn't take that much
after you've already unlocked the tuck planche
to get the straddle.
- I never did the straddle, but-
- You went straight to full planche.
- I start doing the 90 degree as high as possible.
- I still feel like it's a big gap between straddle.
- Because the straddle is the one
that made that gap because-
- Yeah. - you open your legs
and you're fighting, like-
- Yeah, you get shorter. - open instead of get tight
and close. - Right.
So you don't lean as much as you're supposed to.
- Exactly, yeah.
- 'Cause you shorten your body.
I used to be doing a straddle, like, almost-
- Forever? - No, almost in a split.
- Oh, yeah. - Like, that's like-
- Yeah, that's a tuck planche.
- If you see, (Chris laughing)
from the side view, you see half-half.
- Right, that's a tuck planche
- Yeah, yeah. - with your legs on the side.
(Chris laughs)
- That's the opposite. - All right.
So what would you put that? I guess intermediate, right?
'Cause that would be...
That makes sense too, 'cause, like,
beginner, you have tuck planche,
intermediate, you have straddle,
and then advance-
- You can have the full.
- Well, elite you have full.
which I feel like, again, that's that gap, you know,
where it's like you have to train straddle for a while.
- Boom.
- 'Til finally hit the full planche.
This one is the muscle up.
Beginner?
- Nowadays, I feel like (chuckles)-
- Yes. - that's like
a beginner move, bro.
- First time that I tried, I did eight.
- Okay, let's just be fair.
Let's say it's an intermediate move.
- No, for sure, for a normal-
- Right. - beginner.
- Once you can do at least 15 pull ups with good form,
you have the strength to be able to do a muscle up.
- Intermediate. - Just learn the technique,
which again, again all guys, all of these moves,
we have the technique guides
that broke them down step by step exactly how to do them.
Just make sure you subscribe,
search for the videos on the channel,
and to make it even easier,
just download the Thenx app and it's all there.
All right, so the next one's full planche push ups.
You know what's crazy?
Like, I've seen some people do better full planche push ups
than their full planche hold
'cause they just use the momentum,
so they're able to, like, do a lot more reps.
- Feels pretty hard.
- It's still hard. - to do push ups like that.
- Yeah, if you're doing a-
- Pull up, pull out. - rep and hold, rep and hold,
I mean, you're doing both. (chuckles)
So I would say full planche push up is what?
I mean, it is just-
- For sure, it's harder than 90 degree handstand push up.
- Oh, yeah, it's a lot harder.
- I would put it into the same (indistinct).
- All right, next one, front lever pull ups.
That's a hard one, especially to master,
you know, like, it's easy to get, like, your first rep,
but to do it like three or to four or five or more reps,
that's...
But with perfect form too,
- And- - put in flat.
Yeah, waistline all the way up,
all the way down, completely up four inch of motion,
but that's a lead.
Yeah, right?
- A hundred percent. - All right.
This is looking nice man.
So it looks like the majority
of these calisthenics exercises,
most of it for the most part
is elite or intermediate exercises. (chuckles)
- Yes.
- Well coming up next we have push ups.
I feel like it's safe to say we can put that as a beginner.
We pretty much start doing push ups, like, the first day.
So next up we have handstand hold.
Yeah, I would say, definitely intermediate.
When's the first time you ever unlocked your handstand?
Held it for at least five seconds.
- I would say in the first six months.
- All right, dips.
Let's bring that down to beginners, right?
Muscle up back clap.
I would say it's next to the explosive muscle up,
but you just let go and you just clap behind your back.
- We'll put into intermediate.
- Yeah, again, that was one of the first moves
I learned, pretty much.
First person I've ever seen do a muscle up back clap
was the person that inspired me to even start calisthenics.
And if you guys wanna see a video
on that whole story as well,
I'll make a video about that too.
All right, so we're gonna leave that into intermediate,
which is funny too 'cause the first time I ever seen that,
at that time, that was like God tier, bro.
All right, so then we have the explosive muscle up.
I would say that that's like pretty much
right next to it, right?
It's pretty much the same thing without clapping.
- Hmm, yes.
- L-sit.
- All beginners should master your L-sit.
- Facts. Facts.
If you think this is an intermediate move,
you just need to spend more time on your L-sit,
That should be, like, one of the first things
that you master.
Actually, that was one of the first ways
that I trained consistently to get my abs, bro.
Like, I did a lot of L-sit variations in my room,
I would put, like, either two books or something like that,
and then I would, like, be in a tuck
and I would do like L-sit kicks.
- Yeah. - I would open my legs
like this. (Osvaldo speaks indistinctly)
I would leg flutters like this.
Just hold for as long as I can't drop, move forward.
And I think because I was training that move
very, very early on in the journey,
again, that, like, made the whole calisthenics journey
a lot easier to advance through.
All right, we're down to the last move.
That's the 360 muscle up.
That move is technical, that's the thing.
- Oh, this is dangerous.
- It's dangerous too.
So there's a way to do it where you could just do the 360,
let go of the bar and spin right next to the bar,
or spin and barrel roll on top over the bar.
- That exactly.
- If you guys wanna do it the most impressive way,
check out my technique guide on how to muscle up 360.
You can find it just searching the YouTube channel
and of course you can find it on the Thenx app
along with all these moves, broken down step by step.
So what would you say?
I would say this is more of, like, an advanced move.
- First of all, you need to have your muscle up
that you really have to think about your muscle.
- Yeah. - You have to...
For me, it's between advance and elite.
- The 360 muscle up at its most basic form.
- Okay. - Advance.
Completed the tier list, bro.
You're the only person on this, on the God tier. (laughing)
It's like only Osvaldo's photos.
That's hilarious.
No, that's mad respect, bro.
Bro, I love you, bro.
That's crazy.
You're a legend in this game, man.
For the S tier, we only have three moves.
Mind you, these are moves that we can actually do.
We have the iron cross, we have the one arm front lever,
and we have the impossible dips.
It's only right that it's up there.
On the elite tier, we have full planche push ups, Maltese,
one arm handstand, high L-sit pull ups, Hefesto,
one arm back lever and front lever pull ups.
In the advance tier, we have 90 degree handstand push up,
high pull up, one arm pull up, front lever hold,
one arm push up, handstand push up,
muscle up jump on the bar and muscle up 360.
Of course there's a lot of moves that we didn't add as well,
like handstand to full planche, front lever raises,
combo moves and stuff like that.
But if you guys wanna see us do another tier list
of exercises that are literally just the hardest exercises
in the world, just let us know down the conversation below
and we'll do this again.
Moving on to the intermediate list, we have pistol squats,
back lever hold, human flag, swing 360, dragon flag,
90 degree hold, straddle planche, muscle up,
handstand hold, muscle up back clap and explosive muscle up.
And then the beginner tier, we have pull up, tuck planche,
squat, push up, dips, and L-sit hold.
Pretty good.
And if any of these exercises on this list
are moves that you always wanted to learn,
now you can have a better idea
of when it's actually appropriate to start training
for them, at least from our experience.
Thank you guys so much for watching.
If you enjoyed the video, you learned something,
smash that like button.
Ozzy, thanks for coming on,
sharing your knowledge and expertise.
We really appreciate it.
And if you comment down below
within 30 minutes of any upload,
you're always gonna have a chance to win
some free Thenx gear.
So make sure you're subscribed with bell notifications on.
We post every single Monday by 10:00 AM USA Eastern Time.
And if you guys love this video,
YouTube thinks that you're gonna love this next video.
So click on that one and I'll see you there.
Mad love, peace out.