The Victorian

The Victorian is an elite calisthenics exercise that builds extreme core strength, straight-arm power, and full-body tension. Performed on dip bars, you hold your body in a horizontal position using only your arms and core. This guide shows you how to execute the Victorian correctly, build the required strength, and avoid common mistakes.

The V-Sit Reading The Victorian 3 minutes Next The L-Sit to V-Sit Straddle

Mar 31, 20260 comments

How to do the exercise

The Victorian is one of the most advanced calisthenics core exercises, requiring extreme body tension, strength, and control. It challenges your entire core, shoulders, and straight-arm strength. Here’s how to perform the Victorian correctly:

1. Starting Position

Place two dip bars shoulder-width apart. Grip the bars firmly and support your body with straight arms. Keep your shoulders depressed and your body stable before initiating the movement.

2. Lean Back Into Position

Slowly lean your body backward while maintaining straight arms. Keep your body in one straight line from shoulders to feet, engaging your core and glutes to prevent collapsing.

3. Full Body Tension

Hold the horizontal position by creating maximum tension through your entire body. Your hips should stay extended, and your core must stay fully engaged to maintain alignment.

4. Hold and Return

Hold the Victorian as long as possible with control. Then return slowly to the starting position without losing tension. Repeat for multiple sets to build strength progressively.

Recommended Equipment for Victorian

Dip Bars – For optimal wrist alignment and a greater range of motion during your workouts.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Victorian is a high-level calisthenics skill that builds elite strength and control:

Develops extreme core strength and full-body tension
Builds straight-arm strength in shoulders and arms
Improves body alignment and control
Transfers to advanced skills like planche and front lever

Mastering the Victorian puts you in the top tier of calisthenics athletes and builds a foundation for elite-level skills.

Main muscles used

The Victorian primarily targets:

Core muscles (full abdominal chain)
Shoulders (especially anterior deltoids)
Back
Arms (straight-arm strength)

This makes it one of the most demanding full-body static exercises in calisthenics.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

The Victorian requires perfect technique and strength. Avoid these common mistakes:

Bent arms: Keep your arms fully extended to build proper strength.
Losing body tension: A loose core will break your alignment immediately.
Dropping the hips: Keep your body in a straight line at all times.
Rushing the progression: This is an elite skill that requires gradual strength building.

Focus on controlled progressions and perfect form to safely build up to the full Victorian.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Hanging Leg Raise

Mountain Climber

Shoulder Tap

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!