Evaluación gratuita
Test de Nivel en Calistenia
Nuestro test interactivo evalúa tu fuerza, equilibrio, movilidad y explosividad en solo unos minutos. Obtén una puntuación al instante, descubre en qué nivel estás en comparación con la media y conoce qué equipo de Wild Dynamics puede ayudarte mejor en tu entrenamiento. Ya sea que busques tu primera dominada, mejorar en el pino o avanzar hacia habilidades más avanzadas como los muscle-ups, esta herramienta te da una visión clara de tu nivel y los próximos pasos para progresar.
Datos en un vistazo
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Duración promedio
Suele tomar entre 2 y 3 minutos completarlo. Ajusta tus números, selecciona tus habilidades y obtén tu nivel al instante.
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Habilidades evaluadas
Medimos 4 capacidades clave en calistenia: fuerza, equilibrio y movilidad, y potencia explosiva. Estas son la base del progreso.
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Gratis para siempre
Gratis para siempre. Este test te ayuda a entender tu nivel y seguir tu progreso. Sin pagos, sin trucos. Creado y probado por atletas reales de calistenia.
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Explicaciones de los ejercicios
Strength
| Exercise | Explanation | Why it matters |
|---|---|---|
| Pull-ups | Strict pull-ups: full extension at bottom, chin over bar at top. No kipping. | Measures vertical pulling strength. Foundation for muscle-ups and levers. |
| Dips | Parallel bar dips: lower until elbows ~90°, then press to lockout. | Builds pushing strength for planche and handstand push-ups. |
| Weighted Squat (3RM) | Three clean reps with added weight; hips below parallel. | Tests lower-body strength relative to bodyweight. |
| L-sit (5s) | Hold legs extended at 90° while supporting on parallettes or bars. | Trains hip flexors and deep core; gateway to harder statics. |
| Dragon Flag (3 reps) | Lower/raise a straight body with shoulders supported on a bench. | Builds core tension and spinal control. |
| Front Lever (5s) | Hold body horizontal, facing up from a pull-up bar. | Demonstrates back + core power for advanced progressions. |
| Planche (10s) | Hold body parallel to floor supported only by hands. | Elite pushing + core strength; high shoulder demand. |
| One-arm Front Lever (5s) | Perform the front lever with one arm. | Extreme pulling-core strength; mastery indicator. |
Balance & Mobility
| Exercise | Explanation | Why it matters |
|---|---|---|
| Handstand (freestanding) | Balance upside down without wall support; count your seconds. | Builds balance, shoulder endurance, and total-body control. |
| Toe Touch | Stand tall, knees locked, reach fingertips to toes. | Indicates hamstring flexibility. Stretch: pike folds, seated hamstring stretches. |
| Hands Behind Back | One hand over shoulder, one up the back; if hands touch, pass. | Shows shoulder mobility. Stretch: towel pass-throughs, chest openers. |
| Dragon Squat | Deep single-leg squat with free leg extended forward. | Combines ankle, hip, and balance control. Stretch: ankle dorsiflexion drills, hip openers. |
Explosive
| Exercise | Explanation | Why it matters |
|---|---|---|
| Muscle-up | Explosive pull transitioning over the bar into a dip. | Benchmarks explosive upper-body power. |