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What Are Statics in Calisthenics?
Statics are strength moves where you put your body in a certain position and hold it. Very well known statics are the human flag, planche, front lever or back lever. A high degree of maximum strength and body tension is required to hold the body in such positions. A statics athlete usually also belongs to the freestyle calisthenics scene, but concentrates only on the strength aspect and does not use any dynamics in his combinations.
So-called strength dynamics are the exception here, as they mainly require strength to be performed. Well known strength dynamics are planche push ups, handstand push ups or hefesto. Strength dynamics are therefore often counted as statics, because a statics athlete focuses on all possible strength moves, and these belong to that category.
Even if you focus on statics, it is important not to neglect the basics. Since a lot of maximum strength is being used, your joints, tendons and muscles will be under a lot of stress, which can lead to problems. Keep building training days with basics into your workouts to keep your body healthy and provide variety.
Recovery also plays a very important role. You will feel less progress over time if your body is pushed too hard. Give it a break and work on your mobility and regeneration as well.
If you are interested in pure strength and are not a fan of momentum and dynamic rotation, statics are perfect for you.
4 Reasons Why You Should Start With Statics
1. You can train everywhere
You are not bound to a calisthenics park or a bar, because you can train statics anywhere. Calisthenics is generally possible everywhere, but for freestyle you need a suitable bar and for weighted calisthenics you need the necessary additional weight. Whether at home or outside at the lake, a statics session is always possible.
2. Freestyle calisthenics does not require dynamics
You can also take part in freestyle competitions or consider yourself a freestyle athlete if you don't find dynamics appealing. Many statics athletes are at least as successful as an all-rounder. You can focus on strength skills and score points without being distracted by dynamic moves. Here is an example of a freestyle competition in which Nikolaj Mitrofanov achieved 3rd place without a single dynamic:
3. Lower risk of injury
Statics combined with a proper warm-up and enough regeneration carry a lower risk of injury, because no fast or unfamiliar movements are performed. Dynamics have a higher risk, since the rotations are riskier and are not always executed successfully.
4. Statics combine well with other disciplines
Statics work great in combination with weighted calisthenics, because the maximum strength you gain transfers to other exercises. Many athletes who have a strong planche also notice the strength increase when doing dips with added weight. The other way around, it is often not the case: dips can give you more strength for the planche, but technique also plays a big role.
In our interview with Denton Conteh we go into more detail on these topics. He manages to reach a high statics level while deadlifting 240 kilos.
What Statics Training Actually Builds
An isometric hold puts a huge number of muscle fibres under tension at the same time and keeps them there. That is why statics build maximum strength faster than most rep-based work, and why athletes with a solid straddle planche often press heavier dips without ever training dips specifically.
The second effect is full body tension. You cannot hold a front lever with loose legs or a soft core. Your lats, glutes and abs have to work as one unit, and that skill transfers to every other discipline you touch.
Third, long holds load your tendons in a way that reps do not. Done gradually, this thickens the connective tissue around your elbows and wrists. Done too fast, it is the main reason beginners end up with elbow pain. Tendons adapt slower than muscles, so your strength will run ahead of your joints if you let it.
Example Statics Workout
Run this two to three times per week with a rest day in between. Stop each set the moment your position breaks. A sloppy hold trains a sloppy position.
Warm-up (10 minutes)
- Wrist circles and wrist push ups, 2 minutes
- Scapula pull ups, 2 × 10 reps
- Scapula push ups on parallettes, 2 × 10 reps
- Shoulder dislocates with a resistance band, 2 × 15 reps
Pull statics
- Tuck front lever hold, 5 × 10 seconds, 2 minutes rest
- Back lever, tuck or advanced tuck, 4 × 10 seconds
- Front lever rows with a band, 3 × 6 reps
Push statics
- Tuck planche on parallettes, 5 × 10 seconds, 2 minutes rest
- L-sit on parallettes, 4 × 15 seconds
- Handstand against the wall, 4 × 30 seconds
Basics
- Pull ups, 3 × 8 reps
- Dips, 3 × 10 reps
- Hollow body hold, 3 × 30 seconds
Add seconds before you add difficulty. Hold a clean tuck planche for 20 seconds on every set, then move to the advanced tuck. Not before.
Improve Your Progress With the Right Equipment
1. Parallettes
Parallettes are essential for any statics athlete. Many exercises can also be performed on the floor, but parallettes offer far more possibilities. Especially in the beginning, it is easier to learn statics on them because you have more distance to the ground. That extra height makes skills like the l-sit possible even if your legs aren't completely straight yet. Check out our blog article about parallettes for 13 exercises you can add to your workout.
2. Workout Rings
Athletes are more and more attracted to workout rings because of the countless training possibilities they bring. On parallettes, pull exercises are only possible to a very limited extent. Rings give you that option, and you can work on your front lever or muscle up without needing a pull-up bar. We also have a blog with 14 different ring exercises for your workout.
3. Liquid Chalk
Grip plays a very important role in training. Sweaty hands can make you lose balance in a handstand or make the hefesto seem impossible. Liquid chalk dries quickly on your hands and carries you through the session with the ultimate grip. After training, you simply wash it off with water.
4. Wrist Wraps
Especially during statics, your wrists take a high load, which can lead to pain. Wrist wraps keep them warm and provide more stability during your performance, without restricting your freedom of movement.
5. Elbow Sleeves
Elbow sleeves have the same effect as wrist wraps: your elbows are better stabilised and kept warm, the risk of injury is minimised, and you benefit from a safer workout. The elbow and biceps area is heavily stressed during exercises like the planche or the hefesto, so sleeves are very effective at counteracting overuse.
6. Resistance Bands
Especially in the beginning, holding a front lever or back lever seems impossible. Resistance bands bring you one step closer to your goal and give you a feel for the movement and the position. Along the way you build strength and can track your progress precisely thanks to the different resistance levels. Read more about exercises and benefits of resistance bands in our blog article.
FAQ About Statics Training
How long does it take to learn a front lever?
Six to eighteen months from the first tuck hold, depending on your pull strength when you start and how often you train it.
How often should I train statics?
Two to three sessions per week with a rest day between them. Your tendons set the limit, not your muscles.
Can I train statics without equipment?
Yes. Planche, l-sit, handstand and human flag progressions all work on the floor or on a pole. Parallettes mainly save your wrists.
Do I still need the basics?
Yes. Pull ups, dips and push ups build the strength your holds sit on, and they balance the joint load of long isometrics.
Statics or dynamics for building muscle?
Statics give you maximum strength and body tension, dynamics give you explosiveness. For size, add weighted calisthenics to either one.
Why do my elbows hurt during planche training?
You progressed too fast. Drop back one level, warm up your wrists and elbows properly, and keep the joint warm with elbow sleeves.
