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Calisthenics Level Test
Our interactive test evaluates your strength, balance, mobility, and explosive skills in just a few minutes. Get an instant score, see where you stand compared to the average, and discover which Wild Dynamics gear can best support your training. Whether you’re chasing your first pull-up, working on handstands, or progressing toward advanced skills like muscle-ups, this tool gives you a clear snapshot of your level and the next steps to improve.
Quick Facts
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Avg completion
It typically takes around 2–3 minutes to complete. Slide your numbers, pick your skills, and get your level instantly.
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Foundational abilities measured
We measure 4 core abilities in calisthenics: strength, balance & mobility, and explosive power. These are the foundations for progress.
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Free forever
Free forever.This test helps you understand your level and track progress. No payment, no catch. Built and tested by real calisthenics athletes.
Pick honest numbers, progress beats ego.
Read this before taking the test
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1Choose the test language inside the test window
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2After changing the language, refresh the page
This avoids small UI errors or mixed English/Spanish labels.
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3Need exercise explanations?
Scroll to the Exercise Explanations section below the test.
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Exercise Explanations
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. |
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 (try pike folds & seated hamstring work) |
| Hands Behind Back | One hand over shoulder, one up the back; if hands touch, pass. |
Shows shoulder mobility (add towel pass-throughs & chest openers). |
| Dragon Squat | Deep single-leg squat with free leg extended forward. |
Combines ankle, hip, and balance control. |
Explosive
| Exercise | Explanation | Why it matters |
|---|---|---|
| Muscle-up | Explosive pull transitioning over the bar into a dip. |
Benchmarks explosive upper-body power. |
| Box Jump | Two-foot take-off onto a stable box; land softly. |
Measures lower-body power and SSC efficiency. |
Tips
| Exercise | Explanation | Why it matters |
|---|---|---|
| Daily easy pull-ups | Daily easy pull-up sets (3–5 sets). |
Greases the groove; frequent low-fatigue practice. |
| Dips sets | Dips 5×6–10 strict, 2–3×/week. |
Builds pressing strength and capacity. |
| Core ladder | Core ladder: L-sit → dragon flag ecc → front lever tucks. |
Progressive core tension across lever patterns. |
| Daily handstand | 10 min/day handstand wall + freestanding attempts. |
Consistency builds balance & endurance. |
| Pistols + ankles | Pistol regressions + ankle mobility. |
Single-leg strength and usable range. |
| Band MU practice | Band-assisted muscle-ups + transition drills 2×/week. |
Grooves the path safely while adding volume. |
| MU timing | MU timing: high pulls, fast transition, solid dip lockout. |
Better timing = smoother, repeatable muscle-ups. |
| Push focus | Do sets of push-ups and dips at least 3×/week. |
Regular pressing volume drives progress. |
| Weighted pushes | Add weights to dips/push-ups to push strength forward. |
Overload to build max strength. |
| Rows + pull-ups | Pull focus: Australian rows + pull-ups at least 3×/week. |
Balances horizontal & vertical pulling. |
| Grip variety | Vary grips: supinated, wide, narrow chin-ups. |
Even development; avoids overuse. |
| Start weighted pull-ups | Start weighted pull-ups; aim for 20 clean reps. |
Progressive overload for stronger pulling. |
| Lower-body block | Explosive squats, pistols, weighted squats 3×/week. Aim ≥100% BW (3RM). |
Builds power with a measurable goal. |
| Toe-touch progression | Calf stretch, hamstring contract–relax, supine floss. |
Improves hamstring flexibility and hinge. |
| Shoulder mobility | Sleeper, doorway pec, lat stretch. |
Restores range; reduces shoulder niggles. |
| Core upgrade | Leg raises, plank, planche leans, supermans. |
Stronger trunk for statics & power. |
| Balance focus | Practice handstand ≥3×/week. |
Consistency improves balance & proprioception. |
| MU negatives + high pulls | Explosive pulls + high pulls; add muscle-up negatives. |
Builds specific strength through the transition. |
| Push to 10 MUs | Multiple weekly MU sessions (≥3×/week). |
Frequency + volume to reach 10 solid reps. |
| Cycle strength | Pull/dip day + lower-body day, 3×/week. |
Simple split that keeps progress moving. |
| Add handstand sessions | 2×/week focused handstand (8–10 min). |
Skill time without heavy fatigue. |
| GTG core holds | Grease-the-groove core holds between sets. |
Extra quality volume in tiny doses. |
| Calf stretch | Stretching the gastrocnemius and soleus (calf muscles). Usually done by pushing the heel into the ground with a straight or bent knee. |
Tight calves limit ankle dorsiflexion → this restricts your squat depth, pistol squats, and balance. |
| Hamstring contract–relax | A PNF (proprioceptive neuromuscular facilitation) stretch. You contract the hamstrings briefly against resistance, then relax into a deeper stretch. |
Increases hamstring flexibility → helps with toe touches, pike compression, L-sit, and straight-leg levers. |
| Supine floss | Lying on your back, you extend one leg up with a band around the foot, gently pulsing it in/out (like “flossing” the nerve and hamstring). |
Improves hamstring mobility and sciatic nerve glide → makes forward folds and V-sits more accessible. |
| Sleeper stretch | Lying on your side with the shoulder and elbow at 90°, you internally rotate the arm by pressing the hand toward the floor. |
Targets the posterior capsule of the shoulder → prevents impingement and helps stabilize overhead positions like handstands. |
| Doorway pec stretch | Forearm on a doorway frame, step through to stretch the pecs. |
Opens tight chest muscles → improves posture and allows better overhead shoulder flexion (critical for straight handstands, pull-ups, dips). |
| Lat stretch | Often done kneeling and reaching arms onto a bench or wall, letting the chest drop down. |
Lengthens the latissimus dorsi → frees the shoulders to move overhead, helps with straight handstands and front levers. |
Check the blog for more information
Learn more about the calisthenics test and discover tips, techniques, and insights from our experts.
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