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Calisteniapp / 180º side vault

180º side vault: your step-by-step plan.

The 180º side vault is one of the simplest dynamic tricks, and a good way to get started in this type of movement. In addition, it is a trick that you will later have as a resource to change direction in your freestyle combinations. It does not require too much basic strength, which we will work on throughout the different phases.

Available in Calisteniapp for iOS and Android.

Explore my path
180º side vault

Objective

Manage to do the 180º side vault with ease.

Frequence
See program guidance
First session duration
22 min
Program
9 estimated weeks

01 / Requirements

Required prerequisites

  • × 20 Push-ups
  • × 10 Dips

Necessary equipment

For this program you will need Low bar, Pull up bar.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1First contact and preparation

    What you will practise

    In this phase you will get your first contact with the technical foundation of the 180º side vault: the swing. In both Low bar swing and Bar swing, the goal is not just to move forward and backward, but to learn to generate controlled momentum from the shoulders and trunk, keeping the body active and without hanging passively. This work will help you understand the rhythm of the movement and prepare the pushing and pulling pattern that you will later need to get over the bar. In addition, you will strengthen the muscles involved in the movement: shoulders, chest, triceps, upper back, biceps, and core.

  2. Week 2Leg assisted

    What you will practise

    Now we begin to get closer to the real movement of the 180º side vault with the 180º leg assisted side vault. In this progression you will learn to place one leg over the bar after the swing, lifting the hips and understanding how to begin the transition to the other side. This is a very important phase because it connects the swing learned earlier with the specific mechanics of the trick. The goal is not to do it quickly, but to find the exact moment when the leg comes in, the hips rise, and the body follows the movement without becoming disorganized.

  3. Week 3–4One leg 180º side vault

    What you will practise

    In this phase you will already go over the bar with the help of one leg, completing a version much closer to the final 180º side vault. The 180º leg assisted side vault will teach you to coordinate the swing, the hip transition, and the repositioning of the hands as you land on the other side. Here it is no longer enough just to bring the leg in: you need to link the whole movement smoothly and with control. In addition, we begin to introduce Pullover on a low bar, a very useful progression for gaining confidence when you have to move up to a high bar and better manage the relationship between pulling, hips, and rotation.

  4. Week 5–6Low bar 180º side vault

    What you will practise

    Here you will already perform the full movement on a low bar, without the help of one leg. The 180º side vault on a low bar will allow you to focus on the full coordination of the movement at a more accessible height and with less psychological demand. The goal is to combine a good swing, effective hip lift, and a clean transition to the other side, always maintaining control of the hands and body line. This phase marks the real transition between technical progression and independent execution of the trick.

  5. Week 7–9180º side vault

    What you will practise

    In this final phase you will transfer everything you have learned to the 180º side vault on a high bar. The demand increases here because the perception of height changes, as do the need for momentum and confidence on the bar, but the technical foundation has already been built in the previous phases. The 180º side vault will now be the center of the work, and Strict pullover will help you get up with more autonomy and control. If you already have enough ability, you can also use a more advanced mount, but the important thing is to reach the starting position safely and without wasting extra energy.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing 180º side vault. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 22 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The program is designed to be done twice a week, with an extra routine in case you want to do a third session.
  • Take intermediate breaks, between 1' and 2:30”, depending on how difficult the routine is for you.
  • The duration of the routines is between 20 and 45 minutes.
  • The first levels are designed for beginners, if you find them too easy, just do the walkthrough progressions and combine them with your usual routine.
  • Review the video and descriptive text of each progression to make sure you do it correctly.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find 180º side vault and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

Be able to do at least 20 push-ups and 10 parallel dips.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “180º side vault” in Programs. If you already have the app, open the program directly.

I have the app: open 180º side vault
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