Perfect form guides
These guides describe each exercise in the QualiReps chains: the movement, the setup, the sensations, the common errors. They are freely accessible — the knowledge is open, the instrument is paid.
Practice safely. Consult a qualified professional if you have any doubt about whether a movement is appropriate for you.
Push-up path
L1 Strict Standard Push-Up The floor of the whole chain. The pattern and the full-body tension you carry, unchanged, all the way to the one-arm endpoint. L2 Diamond Push-Up The last bilateral tier. Triceps lockout and the compact press — elbows close to the body — that the one-arm push-up demands. L3 One-Arm High Plank The first single-arm load — and the hidden prerequisite for the whole chain. You are not learning to press; you are learning not to rotate. L4 One-Arm Wall Push-Up The gentlest possible one-arm press. Load is minimal — the work is to groove the single-arm pattern: elbow tracking, hand-screw, square pelvis. L5 One-Arm Incline Push-Up — support ~90 cm The entry into loaded one-arm pressing. Modest load, mild anti-rotation demand — the work is to groove the press pattern and lock in a reproducible straight-line setup. L6 One-Arm Incline Push-Up — support ~75 cm First real load step-down. The press demand rises and the anti-rotation system starts to wake up. L7 One-Arm Incline Push-Up — support ~60 cm Upper-middle of the descent. Anti-rotation is now a genuine co-limiter alongside the press. Brace before you push. L8 One-Arm Incline Push-Up — support ~45 cm Mid-descent, at a very reproducible height. Anti-rotation typically limits as much as the press does. Brace fully, then push. L9 One-Arm Incline Push-Up — support ~30 cm Approaching the floor. The load on the working arm is now high; the tier's discipline is to protect full range and total-body tension as it gets hard. L10 One-Arm Incline Push-Up — support ~20 cm Second-to-last incline. The press feels close to a true floor one-arm push-up. Maximal tension and honest range are everything here. L11 One-Arm Incline Push-Up — support ~10 cm The last incline. Mechanically almost at the floor. The remaining gap is owned next by the bottom hold; here, tension makes the difference between a clean rep and a stall. L12 One-Arm Bottom Hold Own the sticking point of the one-arm push-up — the bottom at the floor, the weakest spot structurally. This isometric tier bridges from the incline work to the full floor press. L13 One-Arm Self-Assisted Push-Up The first concentric one-arm press from the floor. The free hand gives just enough help to complete the rep — and the help is dialled down over time, whole fingers → fingertips → one finger. L14 One-Arm Push-Up — Wide Stance The first complete, unassisted one-arm push-up. The strength is there from the previous tiers; the wide base minimizes the anti-rotation demand so you can assemble descent and press into one clean rep. L15 One-Arm Push-Up — Shoulder-Width Stance The base narrows to shoulder-width — the same foot width you used through the incline phase. The press does not change; the anti-rotation demand rises sharply because the base of support is smaller. L16 One-Arm Push-Up — Narrow Stance The endpoint of the chain. Feet close, body a rigid plank, zero twist. From here you maintain rather than progress.
Pull-up path
L1 Dead Hang The base of the chain: grip endurance and shoulder-tissue tolerance, built passively. L2 Scapular Pull-Up The first active pattern: driving the shoulder blades down — the start of every pull-up. L3 Australian Pull-Up — High Angle (~45°) The first loaded pull: chest to the bar, body angled — the angle sets the load. L4 Australian Pull-Up — Mid Angle (~30°) Same pull as level 3, lower angle — the brace is now load-bearing. L5 Australian Pull-Up — Low Angle (~15°) Nearly horizontal, close to a full bodyweight pull — holding the plank is the whole point. L6 Foot-Assisted Pull-Up The bridge to the full pull-up: vertical hang, one foot sharing a fixed part of the load. L7 Standard Pull-Up The benchmark: full bodyweight, no assist, chin clearly over the bar, no kip. L8 Typewriter Pull-Up The gentlest entry to one-arm pulling: stay at the top and shift the load side to side. L9 Archer Pull-Up The entry to one-arm pulling: one arm pulls, the other stays straight and only guides. L10 Assisted One-Arm Pull-Up The one-arm pull-up with the free hand helping — the help dialed down over months. This level is most of the journey. L11 One-Arm Lock-Off The active top hold on one arm — and the safe way to build the one-arm descent. L12 One-Arm Pull-Up The endpoint: a full pull-up on one arm, no help — the maximal expression of bodyweight pulling.
Squat path
L1 Split Squat The accessible entry: a vertical single-leg descent with the back foot down for balance. L2 Bulgarian Split Squat The split squat with the back foot raised — more load on the front leg, less help from the back. L3 Single-Leg Box Squat — High (~55–60 cm) The first pistol-pattern level: free leg forward, sit back to a high surface, small range. L4 Single-Leg Box Squat — Chair (~45 cm) Pistol pattern, more depth: the same touch-and-rise to a chair-height surface. L5 Single-Leg Box Squat — Low (~25 cm) Near-full pistol depth, the box only a brief reference — ankle mobility starts to matter. L6 Pistol — Heavy Counterweight + Heel Elevated The first full-depth pistol: two assists — a weight held forward, and a raised heel. L7 Pistol — Heavy Counterweight + Heel Flat Same heavy counterweight, wedge removed — now the ankle does it on its own. L8 Pistol — Light Counterweight + Heel Flat Counterweight cut to a token — the torso and back take over the balancing. L9 Pistol — Arms as Counterweight No external load — the arms reaching forward are the only counterweight. L10 Free Pistol The endpoint: a full-depth one-leg squat, no weight, no wedge, no support.