In short — yes, you can. You just might not know it yet! This sport simply requires an open mind and a bit of courage to show up. We've seen the same exercises work for clients as old as 89 — our oldest participant! Being overweight is not a problem either, so we encourage everyone to join in, whether your goal is better health, social connection, or mastering a specific movement. 

Fear of handstands is very common. It can stem from past trauma, incorrect spotting, or even imagined threats. The ability to hold a handstand is an important part of calisthenics, but we never encourage anyone to attempt movements their body or mind isn't ready for. To overcome handstand fear, we guide you through exercises where fear doesn't get in the way. We also help you gradually build understanding of the technique — including how to fall safely and in control. Skilled assistance and building trust with your coach are also important factors when overcoming a fear. So yes, overcoming the fear of handstand is absolutely possible — and at Calisthenics Lab, you'll get to explore all of this at your own pace with expert guidance. And don't worry — you can absolutely enjoy the sport without doing handstands, too!

Calisthenics can be a sport known for shoulder issues. This particular problem usually stems from a lack of mobility or overuse — and often from a combination of both. When a specific muscle group is overworked, often in poor form, the muscle's range of motion tightens and mobility decreases even more and this increases the risk of injury. We strongly recommend paying attention to variety in your training and focusing on improving mobility! 

>> In our body care classes, we work on increasing mobility and perform active, light range-of-motion exercises for the upper body using proper techniques. At the same time, you'll gain an understanding of which positions to keep your arms in during different movements to avoid unnecessary injuries. These movements should be an essential part of every calisthenics athlete's training program.

So the answer is yes — you can, and it's even recommended if done correctly.

Yes, they can — and children are often naturally interested in swinging and doing tricks on bars! We offer classes for families, children and youth specifically for this purpose! 

It's best to start by learning and understanding the basic techniques! We recommend joining guided classes or personal/remote coaching to ensure proper technique. There's a lot of information online as well, but there are also many different instructors and techniques… so explore various options and choose a reliable source.

You can try out our classes twice with a trial pass for 12€ per session!

Here's how it works: Sign up for a class as usual, but don't pay the invoice yet before your trial sessions. If you decide to continue after your trials, simply pay the invoice in full. If you choose not to continue after the two trial sessions, just email us within 48 hours of your last trial class, and we'll update the invoice to cover only the trial sessions (€12 / session).

This varies greatly depending on your level and athletic background, but your life situation, the intensity of your training style, and your individual recovery speed all play a role as well. On average, for a beginner, training 2–3 times a week for 60–75 minutes is a good start and will lead to noticeable progress fairly quickly. Once your body gets used to this, you can increase the frequency to four to five times per week. However, at that point your training must be well-balanced and versatile! Keep in mind that skill and technique focused training can easily take more time than, for example, going for a run.

The muscle-up is one of the most popular movements in calisthenics!
And often, it's also one of the first more challenging moves people aim to learn. A muscle-up is a combination of two distinct movements: a pull-up and a dip. Both of these are practiced from the very beginning in our beginner calisthenics classes, with a strong focus on proper technique!

The handstand is one of the most sought-after skills, and training for it requires patience and a humble mindset! The position of your back and shoulders is crucial in handstand. It's important to learn the correct technique right from the start — it'll save your body in the long run! In our calisthenics classes you will get to practice the handstand through various drills. If you'd like some extra practice or get really inspired, we recommend joining our Handstand extra class!

The flip is a challenging acrobatic movement. In a flip, the person rotates in the air, either forwards or backwards. Training for a flip starts with the froward roll and the flying froward roll. Mastering the tuck position and arm "pull" is essential for learning the flip!

Calisthenics levels 1, 2, and 3 will teach you the basics of acrobatics and agility, and the basics of the flip will also be explored. Once you master the basics you can start practicing the flip step-by-step on airtrack and trampoline at level 3. You can also join our weekly acrobatics extra class on Sundays!