Welcome to our in-depth tutorial on mastering five easy but impressive freeze combinations in breakdancing! Whether you’re a budding b-boy, b-girl, or a calisthenics athlete looking to spice up your routine, these freeze transitions will elevate your performance by enhancing body tension, coordination, and core strength. These foundational skills are not only crucial for powermoves in breakdancing but also enhance general athletic performance in any physical discipline.

Calisthenics is a form of exercise that consists of a variety of movements which utilize large muscle groups, such as running, standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as body weight is used to provide resistance. The word “calisthenics” comes from the Greek words “kalos,” meaning “beautiful,” and “sthenos,” meaning “strength.”

Key Characteristics of Calisthenics:

  1. Body Weight Resistance: The primary form of resistance is the individual’s own body weight.
  2. Minimal Equipment: Often requires little to no equipment. Common props include pull-up bars, parallel bars, and gymnastic rings.
  3. Functional Movements: Emphasizes natural movement patterns, such as pushing, pulling, bending, jumping, and swinging.
  4. Progressive Difficulty: Can be adapted to suit all fitness levels by adjusting the intensity and complexity of the movements.

Common Calisthenics Exercises:

  • Push-ups: Strengthen the chest, shoulders, and triceps.
  • Pull-ups/Chin-ups: Target the back and biceps.
  • Squats: Focus on the legs and glutes.
  • Lunges: Work the legs and improve balance.
  • Dips: Strengthen the triceps, chest, and shoulders.
  • Planks: Enhance core strength and stability.
  • Burpees: A full-body exercise that builds strength and cardiovascular endurance.
  • Mountain Climbers: Improve agility, coordination, and cardiovascular fitness.

Benefits of Calisthenics:

  • Improved Strength and Endurance: Enhances muscle strength, endurance, and cardiovascular health.
  • Flexibility and Mobility: Promotes greater flexibility and range of motion.
  • Functional Fitness: Develops practical strength and coordination for everyday activities.
  • Accessibility: Can be done anywhere, making it a convenient workout option.
  • Scalability: Suitable for beginners to advanced athletes, with exercises that can be modified for different skill levels.

Applications of Calisthenics:

  • General Fitness: Ideal for those looking to improve overall fitness and body composition.
  • Athletic Training: Used by athletes to enhance performance, agility, and coordination.
  • Rehabilitation: Often incorporated in physical therapy to recover from injuries.
  • Military and Law Enforcement Training: Common in physical fitness training programs due to its effectiveness and simplicity.

Calisthenics is a versatile and effective way to build strength, improve fitness, and maintain overall health.

What Are Freeze Combinations?

Freeze combinations involve transitioning smoothly between different static poses or “freezes” where the dancer momentarily pauses in an impressive acrobatic position. These movements require balance, strength, and control, making them an essential component of breakdancing.


Before diving into these combinations, you should be comfortable with basic freezes such as the baby freeze, turtle freeze, elbow freeze, and headstand. Mastery over these positions ensures that you can handle the dynamic transitions between them more effectively.

See also  Criteria for Judges to determine winner of a dance battle

Tutorial Breakdown

Here’s a step-by-step guide to each of the five freeze combinations. Each combination builds from simpler to more complex movements, offering a progressive challenge.

1. Baby-Elbow-Shoulder Freeze Combination

Step-by-Step Guide:

  • Start in a Baby Freeze: Position one arm close to the hip, using your head and the other arm for support.
  • Transition to Elbow Freeze: Shift the supporting arm from the hand down to the elbow without moving your torso or legs.
  • Move to Shoulder Freeze: From the elbow freeze, extend your arm out to transition onto your shoulder, keeping the core tight and legs positioned creatively for aesthetic effect.

2. Turtle-Elbow Headstand-Baby Freeze


  • Begin in a Turtle Freeze: Place your arms around your stomach area to support your elevated body.
  • Push to Elbow Headstand: Use momentum to lift from the turtle position onto your elbows and head.
  • Conclude with a Baby Freeze: Lower yourself from the headstand back into a baby freeze, controlling the movement to ensure fluidity and grace.

3. Chair-Baby-Turtle Freeze Sequence

How to Perform:

  • Start in a Chair Freeze: Sit on one hand with your legs lifted off the ground for support.
  • Jump into a Baby Freeze: Use your free hand to help push your body up and transition into a baby freeze.
  • Finish in a Turtle Freeze: From the baby freeze, open your legs and transition smoothly into a turtle freeze.

4. Headstand-Baby-Chair Freeze


  • Initiate in a Headstand: Balance on your head with your body straight up.
  • Move to a Baby Freeze: Carefully lower one leg onto the opposite knee, twist, and slide down into a baby freeze.
  • End in a Chair Freeze: Push back from the baby freeze into a chair freeze, maintaining strong body tension throughout.

5. Reverse Baby-Baby-Tower Freeze


  • Begin in a Reverse Baby Freeze: Start in an inverted baby freeze, with unusual body positioning.
  • Roll Over to a Baby Freeze: Transition by rolling over your head to the regular baby freeze.
  • Ascend into a Tower Freeze: From the baby freeze, stretch both legs upwards into what’s called a “tower” freeze, creating a striking vertical line.

Bonus Freeze Transition

From Handstand to Baby Freeze


  • Start in a Handstand: Keep one hand facing slightly backwards to prepare for the transition.
  • Transition Directly into a Baby Freeze: Swiftly move from the handstand by shifting your weight and positioning into a baby freeze, bypassing intermediate steps.

Essential Tips for Success

  • Warm Up Thoroughly: Pay special attention to warming up your wrists and core, as these areas are heavily involved in performing freezes.
  • Practice on a Suitable Surface: Ensure the floor is not too soft to avoid joint strain but padded enough to prevent bruises.
  • Wear Appropriate Clothing: Opt for stretchable, form-fitting clothes that allow a full range of motion without restriction.
  • Start Slowly: Initially, practice each freeze and transition slowly to understand the mechanics before attempting full-speed execution.


By mastering these freeze combinations, you not only improve your breakdancing repertoire but also enhance your overall body control and strength, which are beneficial across all physical disciplines. Remember, the key to success in breakdancing is continuous practice, patience, and creativity. So, keep experimenting with different transitions, add your unique flair, and gradually increase the difficulty to keep challenging yourself. Happy freezing, and see you on the dance floor!

Leave a reply