The Path to Unlocking the Handstand Push Up
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- čas přidán 27. 06. 2024
- In this video I explain the steps it takes to unlocking your handstand push up. This is the process I would recommend in order to unlock your first rep, the training session becomes a little different once you can consistently rep out at least 1 HSPU. The more experience you have with the handstand hold, the easier the skill will be to train. Let me know if there's anything you would like clarification on, it is my first guide on the channel and I would be more than happy to help.
Stay consistent my friends.
Instagram/TikTok: teotl_calisthenics
00:00 - Intro
01:38 - General Warm Up
02:50 - Mobility
07:01 - Skill Block
13:32 - Strength Block
15:59 - Handstand Pushup Training Session
16:45 - Stretching
21:03 - Closing
#calisthenics #howto #tutorial #handstand #bodyweight
The Handstand Push-Up is such a grind. Well done on your progress mate. Thanks for sharing your lessons with us all.
Wow I can’t believe the video got to you! You’re a huge inspiration brother. I got gymnastics rings before seriously getting into calisthenics and your “perfect push/pull routine for the rings” got me in great shape. I would use the recordings of my handstand push ups and compare it to yours to check my form. Thank you 🙏🏽
that form so good
woow a legend is here ! . also thats really good vid out there mate i was in need for this one i respect ur analyisis and the dedication
This might be the best video on handstand push-up I've ever seen. I just recently got 2 reps in full ROM but I'm still struggling to keep my body straight going up. This video was incredibly helpful.
Much appreciated! I’m glad the guide has been of some use, 2 full reps is amazing progress. Keep up the good work work🔥
I am on the same level
Thanks brother
That is so helpful, thank you ! I did that mistake with the elevated shoulders during the whole movement and have some shoulder pain at the moment. I will try that depressed shoulders in the lower position next time 💪 your handstand push up form is clean as hell btw 💪👌
Definitely what I was looking for! Thanks man great video like always!
Thank you for the support! More videos coming soon brother🔥
Thanks for the video. You’re a gifted teacher!
Thank you brother that means a lot🙏🏽
Great insights and very nice video, thanks for sharing!
Glad I was able to help! Stay consistent with your handstand journey my friend, you’ll see amazing results💪🏽
This was extremely valuable, appreciate the thought put into this 🙏
Thank you for the support! Happy training my friend🙏🏽
Thanks man . Really underrated content creator !
Thank you brother, I’ll continue to post more videos of my fitness journey alongside the guides/tutorials. I’m grateful for all the support💪🏽
Great stuff bro!
Thank you brother, hope the guide helps on your calisthenics journey💪🏽
great video! Thank you
Glad you enjoyed the guide! More videos coming soon🙏🏽
Great video i only watched half of it and look forward to watch the rest later on! One of the best handstand videos on CZcams
Appreciate it! Glad the guide has been helpful brother🙏🏽
great explanation brother! thanks
Thank you my friend, glad you enjoyed the guide🙌🏽
need more content like this on youtube fr, beautiful video
Thank you brother, hope this guide is useful on your calisthenics journey🙌🏽
very informative and helpful video! thank you for this
and yes! a follow along warmup& mobility video would be really nice
Appreciate all the support brother💪🏽 The guided warm up and mobility is out now on my channel!
Great video thank you for your upload and very glad to see another do warm-up and mobility to similar level I do! Will be implementing heaps of this from tomorrow like FitnessFAQs said it is a a grind!
You got this brother, stay consistent with your training and you will see results🔥
Great job mate, explanations, illustrations, your skills (…). Thanks a lot 👍
Appreciate all the support🙌🏽
Bro thank you
you are amazing 🔥
Appreciate all the support, good luck on your handstand journey brother💪🏽🔥
@@teotlkev you motivated me a lot actually
And good luck for you in your planche journey 💪🏼💪🏼
I love this! as an ex gymnast who wanted to start calisthenics since 2022, this is such a good video. I've fixed my pike push up form because of your great explanations!! I love how you really focus on warm up and stretches to prevent injuries. Keep up the good work!!!
Thank you my friend, I’m glad you found the guide helpful! Stay consistent with your training and you will see the results you want🔥
Thank you very much, my friend. This video will go a long way in helping me achieve the HSPU.
Stay consistent bro, you will achieve the HSPU!
Great video my brother💪💪💪
Thank you my friend, hope the guide is useful💪🏽
really nice video. I like the fact that you also show us some mibility exercises and the warm up routine since it's very important also when training
Warm up and mobility is super important, I'm glad you enjoyed the video! Thanks for watching brother 👍
I still haven't watched the video, but, what I would like to say is that the amount of effort and work that goes into such a complex movement is astonishing. Yesterday, I unlocked the handstand pushup after having training for it for 7 month. I am very glad that I was able to finally achieve it.
Wow great job man! That’s an amazing accomplishment, the handstand push up is no joke. Stay consistent brother, you’re on the right path💪🏽🔥
Very great workout video for me to learn handstand push up!!! ❤
Glad you found this guide helpful! Get after it brother, you got this💯
Very very good tutorial I must say. And I saw hundreds of them :) Good job
I’m glad this guide is helpful! Thank you for the support my friend🙌🏽
This is the best learning HSPU I watched and I am learning hspu already 2 years. Good job! And thank you for such detailed video .
Wow thank you! I'm glad I could help on your journey, you'll get the HSPU soon my friend
Great video ! I enjoyed your strength block content and I will try to implement "burning my shoulders" as I've been stuck on developing enough strength to hold the shoulder stand position :)
You got this bro! The shoulder stand is a skill in itself so definitely take your time with it. I believe in you man💪🏽
Struggle with hs and hspu since 2022. Still not get it. I watch tons of tutorial videos but from you, a channel with 800 subcribers is the most detail and most helpful I ever seen. Thank you and I hope you and your channel will growth bigger. Keep up the good work ❤
Wow that’s an honor man! I’m glad this guide was helpful for you, the HSPU is such a grind but once your body begins to feel more comfortable being upside down, the skill starts to become second nature. Stay consistent! Don’t let the mind give up, trust that your body will adapt to the skill my friend💪🏽
Incredible video friend! I’ve been aiming to do a HSPU for the past year. I have a solid 30-60s handstand hold but have difficulty keeping balance throughout the entire HSPU range of motion. I’m gonna try out your HSPU routine on my next micro cycle 🤸🏻♂️🫡
That’s a very solid hold time! Good job man, hope the routine gives you some success in the handstand push up. You got this💪🏽🔥
Thx bro
Appreciate the support brother 🙏🏽
Nice video mate. I have been training hspu since past 5 months and currently my pr was 3 in decent form. But i lost a lot of strength because once i was able to do free standing hspu i stopped doing deficit btw hspu. Now i am training again for the strength part. So all those who are reading don't stop your strength drills because it'll be always be useful down the line.
The same exact thing happened to me! Those strength sets are easy to forget about once the freestanding HSPU is unlocked, but they are vital in order to progress even further. Congrats on unlocking the HSPU! Keep up the good work my friend💪🏽
Another video I would love to see from you is a beginning guide to calisthenics
You got it!👊🏽
Bro high quality video really good speaking and deep dive into your journey and what worked for you, I'm surely gonna ally what I've learned from heare. Thank you for your work :)
Just wanted to ask on thing for the second group which exercise do you suggest to do in we can't already do a full concentric rep from the pike push up? Partial range repes from and hs could be beneficial in this case ?
@@noelsalikaj_SW Thank you my friend! For the concentric HSPU from pike position, I would recommend either holding the bottom position of the pike push up and implementing some toe taps off the ground in order to build up to a full bent arm stand. So in terms of progressions for the concentric, start with pike push ups to get better understanding of your upper body then begin to play with lifting your feet/legs off the ground until you can comfortably hold a shoulder stand. From here we have to option to either continue practicing the shoulder stand or you can practice pushing up from the shoulder stand using wall assistance. The important thing for the skill block is to work on understanding the motion or the HSPU. Hope this helps🙏🏽
@@teotlkev bro you are a legend grateful for your response
Subscriber earned 👍 Nice Video
Appreciate the support brother💪🏽
Eyoo, im trying to learn this! So thankyou. Good timing (algorithm)
Glad this video found its way to you! Welcome to the channel brother, wishing you the best on your HSPU journey🙏🏽
I'm currently praticing my handstand holds and I want you to make a tutorial on that plz !!
It’ll be on the way soon, stay tuned my friend🙌🏽
bro, this is such a comprehensive breakdown! A video just on the handstand hold would be amazing, I'm currently struggling with balancing the handstand. I was obsessed with form which has made my progress a lot slower but I'm at the point where I can inconsistently hold a handstand for 5 ish seconds
You got it! The handstand hold is my favorite skill due the meditative nature of it, I’ll get the guide going soon brother. In the meantime I would highly recommend you record your handstand from both a side view and a back view. Taking note of what’s causing your handstand to succeed in those 5s holds, and comparing it to a video where the holds aren’t as consistent. It may be difficult to spot the difference but engaging with the handstand in this way promotes very nice mastery in training🙌🏽
@@teotlkev amazing thank you 🤩 I will make sure to, I'm going to start training more in a space where I don't feel watched and pressured when filming as I train in a gym and everyone stares 😅
@@jake8343 You have the perfect mindset to succeed! I wish you the best on your training brother💪🏽💯
@teotlkev thank you, you too brother 💪
Starting this today, perfect thing to do while I'm stuck inside because of -40 winter
That’s the perfect mindset for this skill! Adapting your workouts to life’s demands are going to get you incredible gains. Keep up the good work my friend💪🏽
I'm worried about the TV backstage) Your video really helped me, thanks!
Haha gotta make do with the space, glad the guide helped you out my friend💪🏽
I would love to see a warmup video. It is a non discussed topic in fitness sadly
Awesome! I’ll definitely be dropping a follow along warm up and mobility routine for the next video. It’s such an underrated yet important aspect of the session, thank you for showing interest brother🙌🏽
@@teotlkevthank you brother! Another video that would be awesome would be a “how to do the basic handstand.” I have only recently gotten into calisthenics and I am struggling with handstands.
This is awesome, you made step by step guide for something I've wanted to do for a while but had little success. Somehow I think this will help.
Got few questions tho, in skill segment, 3xmovement means we do each 3 times no matter if we do it good or bad, still trying to make em proper. Then move on to the strength block, where we do each movement until we can't do proper form yes?
Once again, great effort and thx for this video.
Appreciate all the support! The skill block is the time where we really focus on technique, so the sample workout is 3 sets to start with (usually 1 rep in each set) and progressing with either more sets or reps as you get stronger. Good form in the early stages of the HSPU means having the intention of protracting the shoulders alongside with the other cues mentioned in the video.
The strength block is where we can sacrifice a bit of form (still being mindful of how we’re moving) and aiming for high reps. Ideally you choose a movement (BTW/CTW HSPU or pike push up) that you can comfortably rep out with any pain. While both the skill block and strength block share similar exercises, the main difference is the intention we have behind the movement in each block. Hope this helps! Don’t be afraid to adjust the sets (more or less) as you get more confident with the skill💪🏽
any recommendations for a weighted vest ?Are you going to come out with a handstand hood vid that would be awesome!
Yup I’m currently planning a guide for the handstand hold! It’s still in the works so stay tuned my friend. I got a Chris Heria weight like 5 years ago but only recently started getting into weighted calisthenics. I like using ankle weights (generic ones from Amazon) for my explosive weighted pull ups, and the heria weight vest for my weighted HSPU and L-sit pull up. More videos on the way🙏🏽
What yoga mats do you use? I really like how they look.
Found you just yesterday and you got recommended to me again today.
Mix of yoga and calisthenics is so attractive to me tru mastery of body. Hope you will upload some mix of those two more often.
You have nice physique and very clean technique. Also love the use of pauses at the stretch and contraction of the exercise.
I use Manduka Pro mats for indoor use, and a Gaiam from target for outdoor use. I love seeing comments like this, I wasn’t sure how much yoga I should put into this guide but it plays such an integral role in my calisthenics that I had to include it.
It makes me really happy to see like-minded people on here. Glad to have you on the channel brother, more yoga/cali hybrid videos coming soon💪🏽
@@teotlkev Thank you so much for answering. I genuinely hope you blow up more, on youtube you have so much calisthenis content and its all kinda same. Your approach together with yoga is something more akin to what i would like to see and to advance in. Focus on quality and technique over reps or size is just golden to me. Love your approach and philosophy. Tru mastery of body in all aspects. Hope you keep up your awesome work. And once again thanks for recommendations. Looking forward to what might be next. For now, time to binge all your older videos.
@@ven2016 thank you for the kind words brother, I appreciate all the support 🙌🏽
Hi , i personally train 4 times a week
2x pull (muscle up and advanced tuck fl focus)
2xpush hspu and tuck planch focus
And i go bouldering 3 times a week often together. The think is i know its probaly to much ,but i habe just so much fun and motivation .(i do it for over 4 months now) and i do make progress but its scattered over all the sruff i train, but i think it would just demotivate me if i would only train 2or 3 times .My trick is to never train the same training (push or pull) in the two following days after a workout Really good video and thanks for the stretching tips :)
I currently train 6x a week and have been experiencing great progress! You can definitely tackle all those things at once but it’s important that each session is thoughtfully planned out (especially with the HSPU) and that your nutrition and rest is good as well. Hope you continue with all your fitness goals brother💪🏽
do a vid on HS also!!
You got it brother💪🏽🔥
Great guide! What are those p bars you have in your room btw?
Thank you brother💪🏽 The p-bars are from BaseBlocks and they’re from The B-Bar line. If you get one I’d highly recommend placing it on a mat as it isn’t the most stable piece of equipment. I still love it though haha
bro, guide for start trainning calistenics for beginners to advanced and develop progress!!
You got it! More guides in the near future💪🏽
One thing that most freestanding HSPU dont tell you besides all those pike push ups progressions and chest to wall back to wall hspu progressions in terms of the technique is upper back rounding hunching the shoulders forward upwards into the ears = Protraction they dont tell you at all! Thats whats makes the freestanding hspu balance stable on the descent and ascent part of the movement
The protraction is a very helpful cue to practice to improve the HSPU. The coordination can feel very strange at first but being aware of what the scapula and shoulders are doing in the movement makes it much easier to do. It’s like doing a full body scan while upside down, the skill gets easier with more practice and consistency! Keep up the good work in your HSPU journey my friend🙌🏽
Calisthenics people and phonk inseparable
Haha it just gets the heart beat going🔥
I have a question, i can now do 3 reps of hspu on wall (3rd is bad form) what do you recommend me to do? Also thanks for your high quality vids, Really helpful
You can’t go with training low reps in higher volume using an Every Minute on the Minute (EMOM) approach. To allow the body some time to adapt to the technique of the HSPU, I’d say either do 1 rep BTW HSPU every 60-90s for 10 minutes, or continue to train the pike push up until you feel very comfortable in it (at least 8-10 good reps). Having a good program (even just push, pull, legs or rest) is a good place to start. Stay consistent and you will succeed, embrace the grind my friend💪🏽🔥
@@teotlkev thanks man, keep grinding
My back arches so much when pushing up to the handstand, what should i do?
I would begin by assessing your shoulder flexion, does your back begin to arch as you lift your arms up overhead in a standing position (the drill I did in the warm up section)? There is going to be some arch when you first start the HSPU, if you begin to feel back pain then stop the set immediately and rest. When it happened to me I would jot down at what rep my back would arch, and I would stay below that rep range to allow my body to train in good form. It is difficult to provide a solid answer without seeing the arch firsthand, training both in strength and mobility will be your best bet brother🙏🏽
I have a question
Do you prefer to be strong in holding in handstand about at least 30sec
Of 15sec enough to start handstand push-ups
And do you prefer 90° hold before handstand push-ups
15 seconds is plenty of time to unlock your first rep, I would also recommend getting a 7-15 second bent arm stand. This way our body can feel a little confident in both the straight arm and bent arm positions of the HSPU. My handstands weren’t the best when I started training the HSPU, so as long as you can comfortably enter a handstand within 2-3 tries then I’d say you are ready. Continue to train your handstand 4-6x a week though! It’s easy to forget that the handstand is a skill in itself and needs time to master. You got this brother💪🏽
*and I like to start with all my HSPU reps before moving on to the holds. The exercises I do remain the same week by week, but sometimes I’ll move them to different sessions. For example, I just started implementing more 90* hold work at the end of my HSPU session. And I have another session dedicated for the 90* HSPU/FL in the same week. Hope this helps🙌🏽
Thanks
I hope to achieve my goals ، and I support you for this nice and benefit content 💪💪♥️
Sir my handstand pushup one not complete and one handstand pushup and me down
Stay consistent my friend, you got this🔥
When I try handstand push up after I do the reps and remove the pressure/weight from my shoulder i get a sharp pain in the sockets for a couple seconds do you know why?
It’s hard to tell without seeing a video of it firsthand, but you can never go wrong with training for shoulder stability. My guess is that it could be due to the handstand push up being performed vertically instead of slightly diagonally. You should definitely record yourself and compare the form to another athlete, it’s a great way to learn brother🔥
@@teotlkev Ok will do that thanks for the advice. Amazing video btw .
Rir reps ?
It’ll look a little bit different from person to person but I’d recommend using form as your indicator of when to stop the set. For example, I would compensate in the HSPU by arching my back excessively (giving me back pain at the time) so I would stop my set 1 rep before that would happen in the skill block. It can be a little more lenient on the strength block (perfect form is not expected) so I’d recommend having 1-2 reps in reserve for those sets. Hope this helps my friend🙏🏽
how tall are you ?
5’4 at 140 pounds🙌🏽
Dude please give a routine in calisthenics to progess in handstand pushups and other variations.....
You got it! Do you mean a guide more oriented to beginners or a guide to progress after getting your first handstand push up rep?
Thanks brother
No problem, I appreciate all the support brother. Stay consistent on your Handstand journey and you will succeed! I'll be more dropping more videos on the handstand: the entries, different ways to balance, and much more. Hope this guide helps🙌🏽