The Overcoming Gravity
Progression Index
Every skill progression from Steven Low’s Overcoming Gravity (2nd Edition) — organized, linked, and updated with current community resources, coaching notes, and Moveseum directory entries for each movement.
Pushing Progressions
Horizontal push, vertical push (pressing toward handstand push-up), and dip progressions. OG2 organizes pushing into three parallel tracks that progress simultaneously.
Horizontal Push Track
Vertical Push Track (→ Handstand Push-Up)
Pushing
Three parallel tracks: horizontal push to one-arm, vertical push to freestanding HSPU, and dip to ring dip. Train all three simultaneously per OG2 programming.
Horizontal Push → One-Arm Push-Up
Vertical Push → Freestanding HSPU
Dip Track → Ring Dip
Pulling Progressions
Vertical and horizontal pulling toward pull-up, muscle-up, and one-arm pull-up. OG2 treats pulling as two tracks: vertical (pull-up family) and horizontal (row family).
Vertical Pull Track (→ One-Arm Pull-Up)
Horizontal Pull Track (→ One-Arm Row)
Muscle-Up Track (Combined)
Pulling
Vertical pull to one-arm pull-up, horizontal pull, and muscle-up track. OG2’s 2:1 pulling-to-pushing volume recommendation starts here.
Vertical Pull → One-Arm Pull-Up
Muscle-Up Track
Core / L-Sit → Manna Progression
OG2’s compression strength track. L-sit through manna is one of calisthenics’ most demanding progressions — years of development, starting from hollow body fundamentals.
Compression Track (L-Sit → Manna)
Anti-Extension Track
Core / L-Sit → Manna
Compression track from hollow body to manna. Anti-extension from plank to dragon flag. Train concurrently with pushing and pulling, never sequentially.
Compression Track → Manna
Anti-Extension → Dragon Flag
Handstand Progression
OG2’s handstand track runs from first wall exposure through freestanding balance to one-arm handstand. It is separate from — but feeds into — the vertical push (HSPU) track.
Handstand Balance Track
Handstand Progression
Balance track separate from HSPU track. Wrist injuries are the #1 setback — watch wrist conditioning before touching any inverted work.
Handstand Balance Track → One-Arm HS
Planche Progression
OG2’s most searched progression. Requires years of dedicated scapular protraction and wrist conditioning. OG2 Progression System adds joint prerequisites OG2 assumes.
Planche Progression Track
Planche Progression
The most searched calisthenics skill and the most commonly injured. 2–4 year progression. Daily planche lean conditioning is non-negotiable from week one.
Planche Track → Full Planche
Front Lever & Back Lever
OG2’s lever progressions. Front and back lever develop together — back lever prerequisites overlap with front lever conditioning. Both require lat, core, and posterior chain integration at elite levels.
Back Lever Track
Front Lever Track
Front Lever & Back Lever
Back lever shoulder flexibility feeds front lever strength. Train both concurrently. German hang mobility is the entry point for both.
Back Lever Track
Front Lever Track → Full Front Lever
Ring Skills
OG2 dedicates significant coverage to rings as the highest-demand training tool. Ring work develops all other skills — the instability demand accelerates joint conditioning.
Ring Skill Progression
Ring Skills
Rings are the most demanding training tool in calisthenics. The instability forces joint stability that bars never require. Ring work accelerates every other skill.
Ring Progression Track
Leg Progressions
OG2 covers lower body work as a complement to upper body calisthenics. Pistol squat and Nordic curl are the primary skill targets. Mobility prerequisites are extensive.
Unilateral Squat Track (→ Pistol)
Posterior Chain Track (→ Nordic Curl)
Leg Progressions
Pistol squat and Nordic curl as primary skill targets. Extensive mobility prerequisites. Hip and ankle range of motion before any single-leg loading.
Pistol Squat Track
Nordic Curl Track