Calisthenics

Beginners course

In this 9-week course you’ll learn the techniques for all push and pull exercises.
You will learn how to get the most out of training with your own body weight and work on muscle coordination, core strengthening, strength and mobility.

Follow-up course

In the 9-week follow-up course, you’ll learn more about the exercises: a deep dive into the calisthenics rack 😉.
Entry requirement: you have completed the beginners course or you already built up the strength to do pull-ups and push-ups with your body weight.

In this 4-week beginner course, you’ll learn proper hand placement, posture, and core tension. You’ll develop strength in your wrists, shoulders, and core with targeted exercises and mobility training. You will also learn the techniques to safely come out of a handstand and prevent injuries.

A muscle-up is an advanced calisthenics exercise in which you perform an explosive pull-up over a bar or rings. This is followed by a dip to bring your body completely over the bar or rings. It’s a combination of a pull-up and a dip, requiring both strength and technique. This four-week course will give you all the tools you need to master this technique.

Please note! Entry requirements for the muscle-up course: you must be able to do 3 sets of 6 pull-ups.

Regular gym clothes and indoor sports shoes. You can use fitness gloves or liquid chalk for better grip.

Next to sports center Universum is an outdoor calisthenics park where you can train freely.

• The calisthenics park is owned by USC.
• Use of the calisthenics park is at your own risk.
• The calisthenics park is freely accessible, except during our classes and events.
• Body weight exercises only: no weights allowed within the concrete perimeter.
• The house rules of USC apply.
• Keep the calisthenics park safe and clean.
• USC takes action against inappropriate use, including smoking and loitering.
• Are there any problems or is something broken? Report it to the front desk of sports center Universum.

USC Calisthenics Park is made possible by:

• Amsterdam University Fund
• Matrix Innovation Center
• Municipality of Amsterdam
• Donations from USC members during the COVID-19 pandemic
• Proceeds from the no show fee

Events & calendar

• Official opening: 20 June, 16.00 – 18.00
• 9-week course starts in September 2025