Three Easy Stretches to Improve Your Calisthenics Practice

by Al Kavadlo on December 22, 2015

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Wonder Wheel Bridge Al Kavaldo

Anyone who’s practiced calisthenics long enough knows firsthand that mobility is a crucial component of bodyweight exercise. Calisthenics staples like L-sits, back bridges and pistol squats all demand a high degree of flexibility, but even less obvious exercises like pull-ups and handstands require mobility as well.

While practicing those moves in and of themselves can help you improve your range of motion, supplemental stretching can elevate your calisthenics game to the next level.

Here are three simple stretches that you can practice daily to improve your overall mobility. Just try to hold each pose a few times a day while you take several deep, slow breaths. There’s no need to set a timer or be too dogmatic about it.

Speaking of dogs…


What’s up, dog?

For starters, it’s a great way to prep your spine for bridge work. It also opens your hip flexors, warms up your triceps and provides a good stretch for your abdomen.

Begin in a push-up position, then drop your hips toward the ground, lift your chest and look up. Be careful not to let your shoulders shrug up by your ears. Think about pulling down and back through your shoulder blades like you would during a pull-up. Press your hands into the ground, lock your elbows and gently contract your quads to prevent your legs from dragging on the ground.

Al Kavadlo Up Dog

Downward Dog

Downward Dog is a helpful stretch for building flexibility in the entire posterior chain as well as opening the shoulders. It will loosen your hamstrings for L-sits and pistol squats, plus it can improve your handstand as well.

Begin on your hands and knees with your toes curled under your heels, then slowly lift your hips into the air while pressing your chest toward your thighs. Try to keep your back as flat as possible while pressing your hands into the ground and reaching your hips into the air. Do your best to maintain straight arms and legs, though it’s okay to allow your knees to bend and/or let your heels come off the floor. In time, work toward fully extending your legs and pressing your feet flat. People with tight calves may find it helpful to bend one knee while straightening the other, alternating sides.

Al Kavadlo downward dog

Seated Twist

A powerful stretch for the hips and spine, the seated twist is also one of Coach Wade’s three favorite stretches, as noted in Convict Conditioning 2. The full expression of the exercise, which involves binding the hands, is also a great stretch for the shoulders. Seated twists are helpful for any calisthenics move that requires rotation, such as the side crow or dragon pistol squat.

Sit on the ground with both legs extended straight in front of you. Now bend your right leg and cross it over the left, placing your right foot flat on the floor. Twist your trunk and reach your left arm out in front of your right knee. Your right hand should be placed palm down on the floor a few inches behind your back as you twist and look over your right shoulder. From here you can bend your left leg as well, tucking the foot beneath your opposite hip. For an added stretch, reach your right hand behind your back while threading your left hand through the opening beneath your right knee, bringing your hands into a bind (or gripping a cloth between the hands if a bind is not yet attainable). Make sure to repeat the stretch on both sides.

Seated Twists

I encourage you to use these stretches to warm up at the start of your calisthenics practice and/or to cool down at the end. The more time you spend in each pose, the better they should start to feel. Also feel free to practice throughout the day any time you feel stiff.

To find out more about stretching to improve your calisthenics practice, check out my book Stretching Your Boundaries – Flexibility Training for Extreme Calisthenic Strength.



Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his

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  • David

    Awesome Al! Been following you’re ‘Rise and shine’ almost daily combined with the Trifecta or ‘Complete body’ and it feels great! Thank you for the inspiration and for sharing your knowledge!

    Merry Christmas and a happy new one!

  • We all should be doing a version of these daily! 🙂

  • Matt Schifferle

    I’ve never had much success, or found much benefit from stretching but calisthenics is turning things around for me. As I’m becoming more in touch with my body, and able to control tension I’m starting to finally loosen up. I think it’s because of the technical convergence of so many fitness aspects like strength, balance, stability, muscle control and flexibility. With calisthenics I’ve been able to improve in areas I never considered to train back when I was lifting weights so now my flexibility is finally getting on point. When I went to the SCC Angelo showed me a couple of moves including the updog and since then I feel like I have a new body.

    • Glad to hear it, Matt!

    • The context of the stretching is so important. I never found value in “stretching for stretching’s sake”, but within the context and alongside calisthenics it is much more useful and effective…

  • ScarlettCarson

    Started this this morning. Thanks Al. Happy Holidays!

  • Jai Neal

    Yes! Yoga postures and calisthenics go together so well. I regularly practice both and they definitely feed off each other. Great post!

  • Pétur Árni Jónsson

    STOP SHAVING YOUR CHEST AL! Its not difficult, just stop this nonsense. Throw that god-damn razor away. Seriously!!. Never in my life will my sons see their father with a shaved chest. Already you have become an icon to my younger brother and he was about to start this nonsense as well.. until I told him off! Think about this next time you pick up that hellish razor-thing and do this to yourself Al. A lot of young boys look up to you, and this is the message you are sending them? Seriously this horrible bad habit must go! Than again thanks for being totally awesome in all other respects (including the beard of course).. but please stop this chest shaving nonsense!

    • Hey hey hey! I’m flattered that you have such strong opinions about my grooming. If you look closely, you can see that in these recent photos I do in fact have my chest hair grown in. 🙂

  • Hermit

    I have spend months working on my shoulders to help with the twist hold but show no improvement. I still can’t twist my arm enough to loop through the leg, what exercise can help specifically for that lack of mobility/flexibility? (I have tried the penguin and cow face)

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