Freestyle Calisthenics: Creativity on the Bar

Freestyle is the form of calisthenics that gets the most attention in videos. And rightly so: this is where strength becomes a show.

What is freestyle calisthenics?

The German Calisthenics and Streetlifting Association (Deutscher Calisthenics und Streetlifting Verband, DCSV) describes freestyle as the most spectacular form of calisthenics. Acrobatic and dynamic, static and strength-based elements are creatively linked into sequences known as combos. Elements from gymnastics, parkour and breakdance are also part of the mix.

Swing and flight elements on the bar are typical of freestyle, for example rotations such as the 360 or the gainer. They are linked into a combo with holds such as planche, front lever or human flag and with strength elements such as the muscle-up. In the scene, the swing elements are often also called “dynamics”. You can read what the DCSV means by dynamics in our article on dynamics.

So unlike weighted calisthenics or endurance, it's not a number that counts at the end but the overall impression.

How competitions work

In competition, athletes usually face each other in a battle format. A jury judges the rounds. According to the DCSV, it looks at things such as:

• Execution: How clean are the elements?
• Difficulty: How demanding are they?
• Flow: How smoothly do they transition into one another?
• Variety: How varied is the round?

The exact rules can vary from competition to competition. If you want to take part, it's best to check with the organiser beforehand – for competitions in Germany, for example, the DCSV.

What you need to get started

Freestyle builds on all the other areas. Without solid basic exercises and your first strength elements, you lack the foundation for combos. A sensible path:

1. Master the basics: pull-ups, dips, push-ups and muscle-ups with clean technique. More on this under Sets & Reps.
2. Learn your first skills: static and dynamic strength elements, see statics and dynamics.
3. Combine: link two elements you know, then three. The transition is often harder than the elements themselves.
4. Film and compare: videos quickly show where the flow still falters.

Safety with swing elements

Swinging elements put heavy strain on your wrists, shoulders and elbows, and flight elements add the risk of falling. That's why:

• Warm up thoroughly: for example with our 6 exercises for your wrists.
• Land softly: practise new swing and flight elements over a mat or on soft ground first.
• Get a spotter: ideally an experienced person who can secure you.
• Step by step: master the progressions first, then the full element.

The right clothing

In freestyle, your clothing has to go with every move. The AXON TERRAFLOW Shorts have side slits for maximum freedom of leg movement. The STATIC CALI Tank leaves your shoulders and arms free.

You can read about the other disciplines in our overview Calisthenics disciplines explained.

Source: DCSV – What is Calisthenics and Streetlifting? (in German)