We’re launching a brand-new achievements system: unlock achievements as you train and explore the different types of content in the app.

Achievements are designed to accompany you and celebrate your progress—collect them all!

What are you waiting for to start unlocking yours?

⚡ Optimization and Better Offline Experience

We’ve further optimized loading times across all screens so everything runs faster and smoother.

Better support for using the app offline or in situations with poor coverage or slow connections. Now you’ll be able to access and log your workouts without worrying about your connection.

Improvements in data sync stability and reliability.

The program planning system is now more robust and flexible.

Better performance when replanning weeks or adding new plans to your programs.

Bug fixes and optimizations to make your planning simpler and more reliable.

We know training requires consistency, discipline, and also good tools. That’s why we work every day to deliver the best training app. If you find any issues or need help, we’re here for you:

Update, progress, and keep breaking your limits. 💪

Discover Calisteniapp’s new achievements system, faster offline workouts, and improved program planning. Train, progress, and reach your goals!

What's new in Calisteniapp v25.8.0

If your goal is to lose fat, there's a fundamental principle you need to know: the calorie deficit. Although "fat-burning" foods, supplements, or miracle methods are often talked about, the reality is that body fat loss depends primarily on maintaining a negative energy balance for a sufficient amount of time.

Now, running a calorie deficit doesn't mean going hungry, eliminating entire food groups, or obsessively counting calories every day. In fact, when applied incorrectly, it can affect performance, increase fatigue, and contribute to muscle loss.

In this article, you'll discover what a calorie deficit is, how to calculate it step by step, and how to apply it if you also train calisthenics, so you can lose fat sustainably while maintaining your strength and muscle mass.

When we talk about a calorie deficit, we mean consuming fewer calories than your body burns throughout the day.

When this happens, the body needs to source energy from somewhere else to cover its needs. Part of that energy comes from the body's reserves, mainly from fat tissue.

That's why a calorie deficit is the main mechanism that allows you to lose body fat. Without it, fat loss becomes extremely difficult, regardless of what type of diet you follow.

In other words, if you're wondering what a calorie deficit is, the simple answer is this: a situation in which your body burns more energy than it takes in through food.

How the Calorie Deficit Works in the Body

Every day your body uses energy to maintain vital functions, digest food, move, train, and carry out any kind of physical activity.

The sum of all that energy expenditure is known as total daily energy expenditure, or TDEE (Total Daily Energy Expenditure).

Basal metabolism (the energy needed to maintain vital functions).

Daily movement (walking, climbing stairs, household chores, etc.).

The thermic effect of food (the energy used to digest and absorb nutrients).

When calories consumed are lower than that total expenditure, the body has to draw on its energy reserves.

However, it's important to understand that the body doesn't lose exclusively fat. That's why how you apply the deficit will make the difference between losing mainly fat or also losing muscle mass and performance.

How to Calculate Your Calorie Deficit Step by Step

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Basal metabolism represents the calories your body needs to stay alive at rest.

One of the most widely used formulas today is the Mifflin-St Jeor equation:

BMR=(10 x weight) + (6.25 x height cm)-(5 x age) +5

BMR=(10 x weight)+(6.25 x height cm)-(5 x age)-161

This figure only represents the energy needed at rest.

Step 2: Calculate Your Total Daily Energy Expenditure (TDEE)

Once you have your basal metabolic rate, you multiply it by an activity factor.

A 75 kg man with a BMR of 1,700 kcal who trains calisthenics 5 days a week:

His total daily energy expenditure would be approximately 2,635 kcal.

Between 300 and 500 kcal below daily expenditure.

This tends to be the most recommendable approach for most people who train.

Between 500 and 750 kcal below expenditure.

Although it allows you to lose weight faster, it increases the risk of:

For this reason, it usually isn't the best strategy for athletes or people who train calisthenics frequently.

Calorie Deficit Without Losing Muscle: How to Achieve It If You Train Calisthenics

One of the biggest concerns during a fat loss phase is preserving muscle mass.

Scientific evidence shows there are three factors that are especially important:

Scientific reviews suggest that protein needs increase during a calorie deficit.

For people who do strength training, roughly 1.6 to 2.2 g of protein per kilogram of body weight per day is typically recommended.

Calisthenics acts as a signal for the body to preserve muscle mass.

Drastically cutting back on training during a fat loss phase increases the risk of losing muscle.

The bigger the deficit, the harder it becomes to maintain performance and muscle mass.

In most cases, losing fat more slowly tends to produce better long-term results.

How Much of a Calorie Deficit You Need Based on Your Goal

Ideal for people who are relatively lean or who prioritize performance.

Good balance between speed and sustainability.

Usually the most recommendable option for most people.

Discover what a calorie deficit is, how to calculate it based on your activity level, and how to apply it if you train calisthenics to lose fat without losing muscle.

Calorie Deficit: What It Is and How to Calculate It If You Train Calisthenics

The human flag is one of the most spectacular and iconic movements in calisthenics. Seeing someone hold their entire body in the air, completely horizontal and seemingly defying gravity, makes this exercise look impossible for most people. However, although it is a demanding skill, it is much more achievable than many people think when trained properly.

In fact, the human flag is one of those static holds that many people can achieve without having to go through dozens of complex progressions. With a good strength base, correct technique, and a well-structured training plan, it is possible to progress much faster than most people tend to think.

In this article, I’m going to explain exactly what the human flag is, what the correct technique is, which muscles are involved, what the most common mistakes are, and which progressions you can use to achieve it step by step.

We’ll also look at some prerequisites and complementary exercises that can help you master this skill faster and more efficiently.

The human flag is a calisthenics exercise, or static skill. It consists of keeping the body suspended in the air, in a completely straight and horizontal line, using the arms as a lever, just like a flag on a pole.

The human flag can be performed on two horizontal bars at different heights, such as a vertical ladder or Swedish bars, or on a vertical bar or pole.

To start, I recommend doing it on horizontal bars. This will make the exercise much easier, since the grip is more comfortable and the body will not rotate as much as it does on a vertical bar.

I also recommend starting on the lowest bars you have available. This way, you only have to lift your feet and apply the force needed to hold yourself in the air.

If you do it on very high bars, you will have to lift your body from below, start from the top and lower into position, or jump into it. In any case, you will have to apply much more force, both to get into the position and to prevent your body from rotating.

How wide should your grip be, or how far apart should your arms be? Obviously, your arms should not be too wide or too close together, since at these extremes it is almost impossible to perform the flag.

Generally, the ideal width is when the arms form an angle of approximately 45°. Keep in mind that this is only an approximation; you can bring your arms slightly closer together or slightly farther apart. This will depend on each person’s anatomy and on the bars they have available.

In fact, sometimes horizontal bars are too far apart, meaning you may not be able to find the ideal width for you. In those cases, it is almost impossible to perform the exercise.

When gripping the bars, try to keep your hands as aligned as possible. If one hand is farther forward or farther back than the other, when you try the flag, your body will rotate and you will fall.

In fact, if you can, grab the bar right at the edge, so that your hands touch the bar supports. This way, you will make sure you are perfectly aligned.

The next step is to position your body as if you were doing a side plank. This means your entire body should be facing one of the two sides. Neither your feet, nor your chest, nor your head, nor any other part of your body should be facing up or down.

Once you are in position, the lower arm should push hard against the bar, while the upper arm should pull hard on it. These are two opposing movements.

Finally, you need to lift both feet and contract almost your entire body to hold the position, preventing your body from arching or your hips from dropping.

Now let’s go over all the muscles involved in this exercise.

As I just explained in the previous section, at shoulder level, each arm performs an opposite movement.

The lower arm performs a push, scapular elevation, and shoulder abduction. The muscles involved in these movements are the deltoid and the upper trapezius.

On the other hand, the upper arm performs a pull, scapular depression, and shoulder adduction. The muscles involved in these movements are the latissimus dorsi, teres major, and lower trapezius.

Then we have the muscles that perform an isometric lateral flexion of the spine or, in other words, an anti-lateral flexion of the spine. Therefore, the obliques on the upper side will mainly contract.

Finally, there are the muscles responsible for keeping the legs elevated. In this case, something similar happens, because to keep the upper leg elevated, hip abduction is performed. The muscles that perform this function are the glutes, mainly the gluteus medius and minimus. However, to keep the lower leg elevated, the opposite movement is performed: hip adduction, which is carried out by the adductor muscles.

Just as with the front lever and the full planche, many people think the flag is an ab exercise, but in reality, the main muscles involved in this skill are those of the shoulder and scapula.

In second place, we do have the lateral flexors of the spine, and in third place, the hip abductors and adductors.

Prerequisites before attempting the human flag

From this point on, I’m going to speak mainly from my own experience and anecdotal evidence.

The human flag is one of those few skills that can be achieved relatively easily if you have a very good level in the basics, unlike exercises such as the front lever or the full planche, which require much more specific training.

Therefore, I’m going to try to establish some minimum requirements, but I want you to keep in mind that these are only approximate numbers and that the stronger you are in the following exercises, the easier it will be to achieve the human flag.

Wide-grip pull-ups work shoulder adduction and scapular depression.

The more reps you can do, and especially if you can do weighted pull-ups, the better it will be when you start training the human flag.

If you want to learn more about this exercise, I recommend the following article: 

Pull-ups: exercises, benefits, and how to progress

In this case, pike push-ups, also with a wide grip, work shoulder abduction and scapular elevation.

Again, the more reps you can do, the better. In fact, if you can do 

If you want to learn more about this type of push-up, I recommend the following article: 

Shoulder push-ups: variations, technique, mistakes, and progressions.

The side plank works lateral flexion of the spine and isometric hip abduction.

Likewise, the longer you can hold it, the better. In fact, if you can do the plank with your feet elevated, so that your body forms a horizontal line, even better.

Bonus: Wall-assisted one-arm handstand and one-arm active hang

These two exercises are not mandatory, but being able to perform them will give you a huge advantage when training for and achieving the human flag. This is because each one works scapular depression or elevation with one arm.

Progressions to achieve the human flag from scratch

There are several progressions for the human flag. However, as I mentioned, if you have a very good level in the basics, you will not need that many progressions. Personally, I only needed the following progression to achieve this skill:

Just as you use a band to train the front lever and full planche, you can also use one for this exercise.

To do this, it is best to perform the exercise under monkey bars. This way, you can place the band so that it applies tension as vertically as possible.

The best thing about this progression is that, if you find it very difficult, you can place the band on a bar farther away or place it on your feet, which will give you more assistance. As you progress, you only need to place the band closer and closer: first at the knees and, finally, at hip level.

As I mentioned, this was the only progression I used to achieve the isometric human flag, and I think that, in most cases, you will not need any more exercises.

However, you may not have a resistance band, you may not have monkey bars to place the band as I explained, or you may simply want to perform this exercise dynamically, for example, moving from top to bottom. So I’m going to explain other progressions that may be better suited to your specific context.

The flag plank is a flag with one foot supported or, seen another way, a side plank with the arms in a flag position. You could say this is the first progression you should do to understand how to apply force with each arm.

For this exercise, I recommend trying to lift the upper leg and push with the lower leg, so that you become as horizontal as possible. At the same time, you train the hip abductors. You could also place a box or chair to keep your feet together.

In the previous progressions, you use assistance, either by supporting your foot or using a resistance band. In this case, you do not use any assistance; you simply reduce the difficulty of the exercise by modifying your body position. Here we find progressions such as the tucked flag or the one-leg flag.

These types of progressions applied to the flag can be somewhat confusing or even uncomfortable, since it is normal to struggle to find the correct position and, as a result, end up rotating or falling off the bar. That is why I recommend doing them only if you really cannot perform the band-assisted flag.

Although I never did this progression, I think it is an excellent option because it does not change the body position too much, unlike the previous case, since you only have to open your legs while keeping your body in the same plane.

Image taken from: Simonster Strength on YouTube

Another interesting progression is performing the inclined flag, with the body at around 45°. To progress, you only have to gradually increase the inclination of the body until you can perform it with your body completely horizontal.

All the previous progressions are isometric or holds, meaning they consist of maintaining the position for a short period of time. However, you can also perform dynamic variations, moving the body from one position to another.

This progression is performed on higher bars and consists of kicking the body into the flag position, holding it for a few milliseconds, although if you can hold it longer, even better.

This exercise is the opposite of the previous one, since you start from the top and slowly lower into the flag position.

It is preferable to do it on vertical ladder-style bars so that you can climb to the upper position and, from there, lower in a controlled way. If you try to jump from below, it will be almost impossible to get it on the first attempt.

Both this exercise and the previous one can be quite complicated, so you can perform them by applying the previous progressions: with a resistance band, in tucked, or in straddle.

Complementary exercises to strengthen the human flag

Again, if you improve your strength in the basics and perform one or two flag progressions, in most cases it is almost unnecessary to do more exercises.

However, there are some interesting exercises you could do to complement your training and achieve this skill faster.

This exercise is basically a handstand with the arms wider apart. With this handstand variation, you are working shoulder abduction and scapular elevation at the same time, which are exactly the same muscle actions involved in the flag.

Learn how to do the human flag step by step. Muscles involved, progressions from scratch, common mistakes, and a routine to achieve it.

Human Flag in Calisthenics: Technique, Progressions, and Mistakes

When we talk about calisthenics and strict technique (or strict reps), there are three key factors at play:

performing exercises with correct technique to maximize the benefits we get from them

, prevent injuries, ensure we’re executing the exercise as intended, and standardize our execution across workouts. This way, we can make sure we’re progressing properly over time without that “progress” coming from forcing reps with poor technique.

. If we want calisthenics athletes to compete and set records or benchmarks—whether against others or themselves—it has to be under a standardized technique. Otherwise, comparisons can be invalid or misleading.

. As we’ve discussed before, part of calisthenics’ identity lies in the pride, discipline, and beauty of performing exercises in a clean, strict, aesthetic way, with exquisite control over bodyweight, all within a context of simplicity: your own bodyweight and minimal equipment.

In today’s article, we’ll cover what counts as strict technique based on these factors and how to identify it in any exercise—even if you’ve never seen it before.

what strict execution in calisthenics is in an objective way that can be applied to any exercise.

Definition of an Exercise in Calisthenics

Before we can explain what a strict rep is, we need to be clear on 

The most important point is that defining an exercise means establishing a movement pattern for specific joints and, therefore, specific muscle groups. This definition is usually 

. For example, a pull-up could be defined as “a vertical pull where you flex your arms to get over a bar, starting from a hanging position.”

that definition doesn’t include anything else

. There’s no mention of swinging, momentum, leg movement, or any other additions. Just hanging from a bar and flexing the arms to get over it.

The same applies to other exercises. Starting from this point, and taking into account calisthenics values such as:

We already have a foundation to define each exercise and what a strict rep looks like in each one.

Based on these concepts, we can define a strict rep in calisthenics as:

Executing an exercise in a way that adheres to its definition in the simplest and most objective way possible.

Even though this definition is short, it contains several key ideas:

. Strict form is the simplest form in the sense that it avoids adding extra movements, avoids adding momentum or swinging, avoids involving muscles that shouldn’t be part of the movement, and avoids introducing movement patterns that aren’t part of the exercise.

This is why, for example, pull-ups with knee flexion wouldn’t be strict, and push-ups with hip movement wouldn’t be strict either.

For the same reason, in pull-ups there’s no need to point your toes, as that adds unnecessary complexity. Likewise, in push-ups there’s no need to perform scapular protraction at the start or a posterior pelvic tilt.

If we define a push-up based on what we’ve explained, we can say it consists of placing your hands and feet on the ground and performing arm flexion. If we stick to that definition, a posterior pelvic tilt adds nothing and reduces simplicity.

. This helps us define, above all, ranges of motion.

A pull-up involves going above the bar, but “above the bar” can be ambiguous. So an objective way to measure it is for the chin to clearly pass the bar without excessive neck extension, which would reduce simplicity.

In push-ups, you need to flex the arms—but how much? An objective measure would be until you reach 90 degrees of elbow flexion.

Here’s a small nuance regarding how these ranges are applied in practice. Ideally, in my experience—and as has been most successfully applied in different calisthenics competitions—you should slightly exceed this objective point.

When someone is performing continuous reps, and especially in competitions where speed matters, it can be hard for a judge or observer to clearly see whether they’re reaching 90° or falling slightly short—especially when trying to optimize for maximum reps.

When watching fast, repeated movements in real time, doubts can arise, and the athlete may fall short of full range by a few millimeters on some reps.

the recommendation is to slightly exceed that point to ensure you’re at least reaching 90°

. Similarly, in Street Lifting there’s consensus that dips should slightly surpass 90 degrees so that the rear deltoid drops below the elbow.

By applying these concepts, we can reach consensus definitions of what strict reps look like across exercises. Let’s look at some examples:

Simple definition: Hang from a bar and flex your arms to get over it.

Strict rep characteristics and clarifications: Hanging, in a simple and objective sense, means a full dead hang—not “almost hanging” with slightly bent elbows. Getting over the bar means the chin clearly passes it without adding neck extension or unnatural movement. Hanging and flexing the arms doesn’t imply swinging, bending the knees, excessively bracing the core, or pointing the toes. From the lats down, the body can remain fully relaxed, aside from minimal stabilization. Hanging from a bar also doesn’t imply crossing the legs.

Simple definition: On parallel bars, flex the arms and return to the starting position.

Strict rep characteristics and clarifications: The descent goes to 90° (or slightly beyond). Both the starting position and the lockout must be full lockout—not “almost locked out.” The natural descent involves slight hip flexion; without it, shoulder positioning becomes unnatural and chest engagement suffers. However, it doesn’t involve exaggerated hip flexion that turns the rep into a hinge. It also doesn’t imply excessive forward lean, swinging, knee flexion, or crossing the legs.

more information about dips in this article.

Simple definition: Face down on the floor with hands and feet as points of contact, flex the arms and return to the starting position.

Strict rep characteristics and clarifications: Start with elbows locked, descend to 90° or slightly beyond. The definition doesn’t include hip movement, crossing the legs, excessive spinal arching, or head movement.

Simple definition: From a hanging on a bar, perform an explosive pull-up to get over it and finish supported on the bar with hips in contact and elbows extended.

Strict rep characteristics and clarifications: A slight initial swing is necessary to get over the bar, but there’s no need to arch the back or kick the legs. Start and finish with elbows locked—not “almost locked.” It also doesn’t involve leading with one elbow or bending the knees.

Simple definition: From a standing position, flex the knees and hips and return to the starting position.

Strict rep characteristics and clarifications: For an objective standard, descend to 90° knee flexion (slightly beyond for clarity). Standing implies fully extended legs—not “almost extended.” The definition doesn’t include lifting the heels or excessive rounding/arching of the back.

Simple definition: With hands on the ground, achieve a vertical, balanced position perpendicular to the floor.

Strict rep characteristics and clarifications: The definition implies a straight vertical line—not an arched back. Alignment of arms, torso, legs, and pointed feet defines that verticality. It doesn’t include bending the knees or walking on the hands.

Simple definition: Hanging from a bar, hold a horizontal position with the torso and legs facing up, parallel to the ground.

Strict rep characteristics and clarifications: Being parallel means the hips must be high enough to align torso and legs. The definition doesn’t include bent arms.

Simple definition: Hanging from a bar, hold a horizontal position with the torso and legs facing down, parallel to the ground.

Strict rep characteristics and clarifications: Parallel to the ground doesn’t imply an arched back, dropped hips, or bent knees.

I hope these examples make the concept clear and show how to apply it to any exercise.

How to Apply It in Calisthenics and Improve Technique

When putting this into practice, the athlete can always ask whether a technical aspect adheres to the exercise definition or adds something unnecessary.

The same applies to range of motion—whether it’s complete, objective, and aligned with the definition.

A practical way to improve is to record yourself performing the exercise from the angle that best shows the parameter you want to fix, and identify any flaws to work on.

 They ensure effective, safe training aligned with calisthenics values.

However, there are cases where using “non-strict” technique can be useful—either by shortening the range of motion or adding specific technical elements. For example:

Using partial range of motion as a progression toward full range

. When you can’t yet perform the full strict range, partial reps help build strength to get there.

Using partial range as an intensity technique

. To push a set closer to its limit and increase muscular stimulus, partial reps can be used—usually after full reps and near failure.

Using partial range to target a specific portion of the movement

. In strength training, partial reps can emphasize a limiting segment of the range.

Using non-strict technique to learn an exercise or a harder variation.

 In some cases, non-strict technique helps progress toward more advanced skills. For example, learning pull-ups with swing and knee drive can help achieve your first muscle-up. Similarly, bending the elbows can help develop balance control in the handstand. It’s common in calisthenics to learn a movement with non-strict technique and refine it over time.

These are just a few examples of the many situations where non-strict technique can be used intentionally for a specific goal.

In many cases, these uses—especially when intentional—are considered exercise variations. For example, partial pull-ups are a variation, not “bad technique.” A different case—also common—is claiming a max pull-up record while using poor technique or partial range; that would clearly be incorrect.

In calisthenics, strict technique is a defining element of the discipline. We must understand how to define it and how to execute it.

If we want to compete, set records, or even track progress against our own past performance, it must be done under a clear, objective, standardized technique.

And if we choose to use non-strict technique, we should be fully aware of why.

In some exercises or specific technical aspects, there may be small doubts or nuances about what counts as strict. But 

at the very least, we need clear, well-defined, and applicable foundations to work from.

 Hopefully, this article helps with that.

In our Calisteniapp app, you’ll find Training Programs, personalized EVO Routines, 21-day challenges, and much more to help you train—whatever your goal. 

We define what strict reps in calisthenics are, why they matter, and how to apply them to every exercise.

What's new in Calisteniapp v25.8.0

🏆 New Achievements System!

⚡ Optimization and Better Offline Experience

📅 Improvements in Program Planning

Trouvez votre plan idéal

Auteur

NOUVEAUX ARTICLES CHAQUE SEMAINE

Calorie Deficit: What It Is and How to Calculate It If You Train Calisthenics

Human Flag in Calisthenics: Technique, Progressions, and Mistakes

Strict Technique in Calisthenics: What It Is and How to Do It Properly

Calisteniapp

Commencez l'entraînement de calisthénie et street workout