Calisthenics terms, defined.

The lowering (eccentric) phase of an exercise, performed slowly and under control. Training the negative builds the strength to eventually do the full movement - for example, lowering yourself slowly from the top of a pull-up before you can pull all the way up.

Short for repetitions - the number of times you perform a movement in a row without resting. One push-up is one rep; doing eight push-ups in a row is eight reps.

A group of consecutive reps followed by a rest. "3 sets of 8 push-ups" means doing eight reps, resting, and repeating that twice more. Rest between sets lets you keep the quality of each rep high.

The total amount of work you do for a movement or muscle group, usually counted as sets × reps (per session or per week). Volume is one of the main levers of progress: too little and you don't improve, too much and you can't recover.

An easier or harder variation of an exercise that shares the same movement pattern. Calisthenics training works by climbing a ladder of progressions - wall push-up to incline push-up to full push-up - so you're always working at a level that challenges you without breaking form.

A variation where the knees are pulled in towards the chest, shortening your body to make a hold or movement easier. A tuck planche, tuck front lever or tuck L-sit is the usual first rung of the ladder - the shorter the lever, the less strength it takes to hold it.

A variation where both legs are straight but spread wide apart. Spreading the legs shifts weight closer to your hands or hips, making a hold easier than the full version with legs together, but harder than the tucked one. Straddle planche and straddle front lever sit between tuck and full.

A variation where one leg is extended and the other stays tucked - for example an L-sit pull-up with only one foot out. It's the halfway step between tucked and full, letting you build up to holding both legs straight.

A core position where you press your lower back flat, tuck your pelvis, and brace your abs so your body forms a shallow, rigid curve. It's the foundation for planks, hanging leg raises, handstands and levers - if your hollow body is weak, every advanced skill on top of it will be too.

A small movement of the shoulder blades performed from a dead hang, without bending the arms. Pulling the shoulder blades down and back teaches you to engage the back muscles that start every pull-up, and protects the shoulders when hanging under load.