Calisthenics in Berlin – Strength Training with your own Bodyweight
Calisthenics is one of the most effective forms of strength training, combining the fundamentals of gymnastics with functional exercises that challenge and keep you fit. Iconic moves like the Human Flag, Front Lever, or Muscle Up captivate with their aesthetics and power. In our course, you’ll learn these demanding exercises step by step, with a focus on proper technique and safe progression.
At the core of this training are classic basic exercises such as pull-ups, push-ups, and dips. Unlike machine-based training, which often isolates a single muscle group, calisthenics engages multiple muscles simultaneously, building comprehensive strength. This approach not only prepares you for specific movements but also enhances your overall body control and flexibility.
Basic Exercises as the Foundation for Your Calisthenics Training
A key component of our courses is learning and mastering fundamental movements like pull-ups, squats, and push-ups. These exercises help you build strength and stability, and are particularly important for training in both the maximal and submaximal ranges. The goal is to strengthen the core muscles and joints near the trunk, which form the foundation for advanced exercises like the Muscle Up.
Our calisthenics courses are divided into three categories: Calisthenics Conditioning (all levels), Handstand (Beginner and Advanced), and Skill (Advanced). In Calisthenics Conditioning, you will find targeted preparatory exercises and aids that help you progressively master the movements. Beginners, for instance, can use resistance bands at the pull-up bar to practice their first pull-ups. Advanced athletes can work on their technique in the Handstand Advanced course, or train on the bar in the Skill course to progress towards moves like the Human Flag or Muscle Up.
Calisthenics Conditioning – Elevate Your Strength and Technique
This course is designed for individuals with an intermediate strength level who want to improve their calisthenics skills and increase their overall strength. It focuses on mastering fundamental calisthenics movements such as pull-ups, push ups and dips while building strength, stability, and endurance. The course offers the perfect combination of challenge and progression, paving the way for more demanding exercises like the Muscle Up and taking your strength to the next level. Whether you aim to refine your skills or simply become stronger, this course is here to support you.
Handstand Beginner and Handstand Advanced – Focus on Strength, Balance, and Technique
This course is divided into Beginner and Advanced levels. In the Beginner course, the focus is on a methodical step-by-step approach, introducing you to the handstand through simpler preparatory exercises. The Advanced course is dedicated to mastering the handstand, emphasizing the specific mobility required for success, particularly shoulder flexibility. We delve into more complex balance techniques and incorporate various exercises to enhance your control and stability. You will receive personalized guidance to build a solid foundation. Join this course to develop the strength, balance, and technique necessary to learn and perfect the handstand.
Calisthenics Skill – Technique Deepening and Mastery of Complex Exercises
In our Calisthenics Skill classes, we focus on complex exercises, many of which are rooted in gymnastics. Using a methodical, step-by-step approach, each class builds toward the day’s final exercise. This training enhances your strength potential across both maximal and submaximal ranges. The warm-up is usually consistent, allowing each participant to work at their own level. Through a rotation system, we practice new skills such as the Human Flag, Front and Back Lever (Skin the Cat), Muscle-Up, and Handstand Push-Up. The emphasis is on gaining a deeper understanding of technique, helping you refine your skills and achieve training success.
Calisthenics in Berlin – Get Started Now!
Calisthenics is more than just a training method—it’s a way to unite body and mind, and a challenge that allows you to grow continuously. Whether you want to learn push-ups and pull-ups, increase your overall strength, or develop new skills, our gym provides the ideal environment for you. Lets get you started on this journey, with us you’ll discover your body’s potential!
Interested in calisthenics in Berlin? Then just book your trial training session!
Calisthenics training and many other exciting courses
The various calisthenics classes are a favoured highlight in our course schedule. But our diverse functional training sessions, our various aerial silks & acrobatics classes and our prevention courses are also very popular. Of course, you can also book an experienced personal trainer for completely individual and flexible workouts. Additionally, we offer prenatal and postnatal training for pregnant women and new mothers. Get ready and discover your true strength – with Urban Gladiators.
Frequently asked questions about calisthenics training in Berlin
What exactly do I train in calisthenics?
In our calisthenics classes you will train the entire body in a variety of ways – from deep muscles to maximum strength. In addition to developing strength, our calisthenics training also improves body tension, flexibility and coordination. Particularly, the core muscles are strengthened, which leads to a better posture and increased stability in daily life.
Intermuscular coordination also plays a key role, because many exercises such as Muscle-Ups or Human Flags require the interaction of multiple muscle groups. Different levels of progression allow the calisthenics training units to be adapted to any fitness level, so that beginners as well as professionals are optimally challenged.
Can I train calisthenics as a beginner?
Calisthenics is one of the best training methods for beginners and newcomers, as it can be adapted to any fitness level. You start with basic exercises like squats, planks, or negative pull-ups to build strength and body control. Different progression levels allow you to gradually increase the intensity without overstraining yourself. Moreover, calisthenics training not only promotes strength but also flexibility, coordination and endurance, allowing you to build a solid foundation for long-term fitness.
What are the best calisthenics exercises for beginners?
Calisthenics training is ideal for beginners. It improves strength, endurance, flexibility and coordination. In order to strengthen your entire body in a balanced way as a calisthenics beginner, various types of exercises should be considered. This allows you to work specifically on strength and technique while creating a solid foundation for more advanced exercises.
Ideally (as in our calisthenics training in Berlin), the following exercise categories are covered:
- Push exercises (pressing movements) like dips and push-ups
- Pull exercises (pulling movements) like pull-ups and rows
- Hip-dominant exercises like deadlifts and bridges
- Knee-dominant exercises like lunges and squats
- Core exercises (core stabilization) like plank holds and hollow holds
With these exercises, we create a solid foundation for your further calisthenics training.
Through targeted progression, you can continuously improve your performance and work towards more strength-intensive movements that require a little more body control, such as the Human Flag, Muscle-Up or Planches.
Will calisthenics training make me stronger?
Calisthenics is one of the most effective and natural ways to build real, functional strength – without any expensive equipment. By training with your own body weight, you not only develop muscles, but also body tension, flexibility and control. Exercises like pull-ups, push-ups and dips primarily strengthen your upper body muscles, while squats, lunges and pistol squats challenge the leg muscles.
Advanced variations like Muscle-Ups, Planches and one-arm push-ups further increase strength and demand your entire body tension. Through progressive training—increasing the difficulty of exercises—you will continuously become stronger and bring your strength to a new level.
Which is better, calisthenics training or the traditional gym?
It depends on your training goals! If you want to build a functional, strong and athletic body, calisthenics offers an excellent alternative to traditional strength training in the gym. It not only improves strength, but also flexibility, coordination and body control – without any machines. In the gym, you can isolate specific muscle groups and use heavy weights, while calisthenics focuses on complex, natural movements. Ultimately, calisthenics also offers more freedom, flexibility and fun, as you can train anywhere—indoors or outdoors!