Freestyle VS Power and Strength

WWithin the world of calisthenics, once you get past the push-ups and body-weight squats, there’s two categories you may want to train towards.

  • Freestyle
  • Power & Strength

These two categories are next level,  internationally recognised and competitions are held across the globe to see who is the best.


Freestyle Calisthenics

Freestyle calisthenics is similar to gymnastics at the Olympics in that the competitor performs ‘tricks’, mainly with use of a horizontal bar or parallel bars. They are giving a set time period to impress the judges, the judges score these tricks in terms of their difficulty and skill level.

Freestyle calisthenics is fun to watch and very entertaining. Competitors perform explosive movements, some of which propel them through the air as if they were flying. The most popular freestyle tricks include:   

The risk of injury with freestyle calisthenics is high, all these tricks require a lot of strength and athletic ability.

We therefore strongly recommend you don’t attempt any of these tricks unless you have a professional coach and the necessary safety equipment, such as safety mats etc.

Power and Strength Calisthenics

Power and Strength calisthenics are both more about being able to perform the most amount of repetitions of any exercise. Exercises can be performed on a horizontal bar, dip bar or on the floor. Most exercises can be made harder by adding additional weight.

If you were going to compete in a Power and Strength calisthenics competition, this would be split into two parts – Power & Strength.

For the power part the competitor is given a number of exercises (Such as dips, pull ups, muscle ups) the winner is the one who can perform the most amount of repetitions per exercise.

For the strength part of the competition the competitor is given a set routine consisting of a list of exercises and the amount of repetitions required. The winner is person who performs all the exercises in the shortest amount of time. Form is very important with this type of calisthenics, if the form of a repetition is not correct that repetition will not be counted.

Popular exercises in Power and Strength calisthenics include:

This form of calisthenics requires a very solid base of strength. Again we suggest you avoid pushing yourself too far beyond your comfort zone as although Power and Strength calisthenics requires less twisting and flexibility it’s still easy to injure yourself.