Advanced Gym Exercises

High-skill work — explosive lifts, hard bodyweight progressions, and variations that punish sloppy form. 75 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Back LeverPull-up bar Back Lever (Advanced Tuck)Pull-up bar Back Lever (Straddle)Pull-up bar Back Lever (Tuck)Pull-up bar

Behind the Neck Push PressBarbell

Clean and Jerk (Barbell)Barbell

Clean and PressBarbell

Clean (Barbell)Barbell

Clean PullBarbell

Crow PoseBodyweight

Dip (Korean)Pull-up bar

Dip (Planche)Dip bars

Dragon FlagBench DragonflyBench

Front LeverPull-up bar

Front Lever (Advanced Tuck)Pull-up bar

Front Lever (Pull)Pull-up bar Front Lever PulsePull-up bar

Front Lever (Raise)Pull-up bar Front Lever (Straddle)Pull-up bar

Front Lever (Tuck)Pull-up bar German HangPull-up bar

Handstand HoldBodyweight

Handstand Shoulder TapBodyweight

Handstand WalkBodyweight

Hang Clean (Barbell)Barbell

Hang Snatch (Barbell)Barbell

Hanging Pike HoldPull-up bar Hanging Windshield WiperPull-up bar

HeadstandBodyweight

Human FlagOther equipment

Kettlebell Turkish Get UpKettlebell

L SitBodyweight

Muscle Up (Assisted)Resistance band · Pull-up bar

Muscle Up (Bar)Pull-up bar

Muscle Up (Negative)Pull-up bar

Muscle Up (Ring)Suspension trainer

Negative Dragon FlagBench

Nordic Hamstring CurlOther equipment

Overhead Squat (Barbell)Barbell

Pistol SquatBodyweight Planche (Advanced Tuck)Bodyweight

Planche (Full)Bodyweight

Planche (Straddle)Bodyweight

Planche (Tuck)Bodyweight

Power CleanBarbell

Power Snatch (Barbell)Barbell

Press Under (Barbell)Barbell

Pull Up (Archer)Pull-up bar

Pull Up (Butterfly)Pull-up bar Pull Up (Kipping)Pull-up bar

Pull Up (L Sit)Pull-up bar

Pull Up (One Arm)Pull-up bar

Pull Up (Sternum/Gironda)Pull-up bar Pull Up (Typewriter)Pull-up bar Push Jerk (Barbell)Barbell

Push Up (Clap)Bodyweight

Push Up (Handstand)Bodyweight

Push Up (One Arm)Bodyweight

Push Up (Planche)Bodyweight

Push Up (Pseudo Planche)Bodyweight

Push Up (Ring Archer)Suspension trainer Push Up (Typewriter)Bodyweight

Shrimp SquatBodyweight

Skin The CatPull-up bar

Skin The Cat HoldPull-up bar

Snatch (Barbell)Barbell

Snatch (Dumbbell)Dumbbell

Snatch (Kettlebell)Kettlebell

Snatch Pull (Barbell)Barbell

Split Jerk (Barbell)Barbell

Toes To BarPull-up bar

V SitBodyweight

Wall WalkBodyweight Guillotine PressBarbell · Bench

Moving up a level should be something you can see, not guess. Gript keeps history, records, and an estimated 1RM chart for every exercise in this list.