Welcome back to the score guys that is Tim and Jack out and today Tim is going to tell us This is the best callus to the exercise ever It's a handstand push up So Tim tell us what this amazing exercise is and why we do it It's the wall handstand push up when I started learning to handstand I did I did a ton of this probably because I didn't know any better But it actually because it's one of the most effective exercises and it helped me to build a Real good foundation of pushing strength from a handstand training and what we're finding now is a lot of people want to learn the frog to handstand movement But actually they're not strong enough in the vertical pushing movement Pie push ups are only going to get you so far and at some point you're going to need to put some wall handstands And you push up in your program if you're going to start to convert the strength from the tuck in the frog stand to the extended Full handstand position. Yeah, it depends where you want to take your handstand training like this One of the most popular things that people want to learn with us and I Too wanted to do the handstand but my Long-term goal wasn't just to learn to handstand it was actually I wanted to do handstand push ups because they've been cool And so a couple of prereficences and that is you need to be able to hold a handstand away from the wall And they need to be strong enough to do wall handstand push ups So then you just try and put those two things together But it's not an easy thing right you're gonna shift your body weight vertical pushing up against the one that's So you're three something four kilos. That's a decent amount of weight So we've got some tricks and some tips to show you how to progress and get this one in the locker So before you get started with your wall handstand push up training You should be able to do a competent wall kick up into a handstand make a nice long straight alignment Making sure technique is on point with those You should also progress an elevated pike push up position which enables you to get the hips higher And stack those over the shoulders you can see there's a much more vertical pushing pattern And this is a real easy progression that you can move towards before you take yourself up is the full Wall handstand so get those two things allowed nail down before you begin So the first thing in your wall handstand push up you kicked up into the wall You made a good shape. I'm just gonna review the coaching points We're locking this midsection down We're keeping the bum tight and we're staying nice and strong We don't want to see the back arching and creeping into this bent banana back position through any of these movements as we go forwards The first one we're gonna focus on is actually working through the available range So Jacko might not be strong enough to take his head all the way to the ground So what you can do is lower down so as far as he feels he can go and then he's gonna push back out The real key thing here is these elbows are facing behind just like in a pipe push up We don't want to see the elbows playing out to the side Working through available range which you can still hit some decent volume of reps and sets But you're actually just working through a range where you've got strength and your job is week on week to try and take that a little bit lower And so you can progressively get all the way down to the head to the floor The next tool from the locker is the eccentric so this is just gonna start to focus on the deceleration phase So Jacko does his kick up as before he makes his nice long straight shape and then his job is to take a slow Ride down to the bottom working for about five seconds. He goes all the way down really controlling that deceleration The human body or a muscle will be able to decelerate more force it can accelerate So in this position you're able to lower yourself back down even though you can't push yourself back up to the top So just as Jacko did then he's loading himself to the floor He then comes back down does the kick up again and he starts into put against reps in the tank Which are going to help him to build some more global strength which you can then convert into that full range of movement exercise The last one we're going to use is the isometric another tool from our locker This is just going to hold a stationary point So Jacko is going to go back to what he did before in the first exercise This is work through the available range that he's got and he's going to lower down to the bottom point where he feels like he can't go any lower His job then is to push as hard as he can for five four three two One and then he can drop his legs down in that isometric hold the bottom We're actually able to start to stimulate strength adaptation of 15 degrees above and below that position So even though he's not quite at the floor He's actually building a strength which is going to convert into using that through a more complete range of movement They're real key for this one you have to work hard push the floor like you're trying to push it down And then it's so hard maximum effort and that is going to start to you're going to feel like you're shaking But he's going to start to really put a nice adaptation stimulus in those shoulders So we don't call this guy head of handstands at school I say it's for nothing He's going to show us the full thing and then maybe a little bit of something extra So key point on this is when we're going to be at the strength to go back up is socks on and heels Against the wall and making sure you allow them to slide when you're right back up So Tim controls down head goes slightly forward it goes to the floor Kills it and then drives back up keeping me section nice and tight so as he pushes everything goes up in a nice straight line Rather than getting to the bottom feeling weak and then losing that position that arch coming in And sometimes that can be because you've feet are just struggling to get up the wall So make sure you keep that nice and tight as you drive and feel that sliding action of your heels against the wall Deep there we deep there we deep there we deep Downs down the deep much deeper than you think now you got it if you want to go and get super strong The available range motion when you're only using the floor is limited by the fact that as you come down Your head is going to touch it but as you get up on the little parallel bars You've got all that space to take the head lower than it is than the floor and then we drive back out of those deep positions That's you increasing your strength by going through deeper ranges of motion that are going to help that frog to handstand progression somewhat magnificently So if you anything like us you're going to a think handstand pushups are cool Be think handstand pushup and handsome and handstand training is It's fun and enjoyable and see you're going to want to try and impress some of your friends as well Yeah, so if you want to get that frog to handstand you've got to get strong We've called out that handstand guard the strength addition. This is the reason why pushing from that Hope frog to handstand is the biggest thing that people lack when they say to what I can't do frog to handstand Truth is probably not strong enough get these new program. That's going to take care of that issue Just remember to always train with good form handstand pushups can force you into that banana back We don't want to put excessive pressure on the lumbar spine by breaking it the back Getting into that banana shape that we talked about so keep it safe Keep it progressive and work at a range and a level which you can control with perfect technique Yeah, so with us you're going to have some fun getting stronger. That's the main thing. So until next week class dismissed You