The Missing Drill To Get Your HSPU! (IN DEPTH)
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- เผยแพร่เมื่อ 15 ก.ย. 2024
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This video shares a great drill to bridge the gap when getting your first freestanding handstand push up. The handstand push up, or HSPU, is a very challenging drill requiring strength and coordination with this drill focusing on developing the skill. The HeSPU focuses on building pure concentric force out of the bottom position as well as being able to press whilst balancing.
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See you in the next video!
I cannot thank you enough, I plateaued spending the last two months on eccentrics, without ever being able to come up, now I've been alternating with this exercise and I feel so much stronger and like I'm actually putting in the training volume that I need. Thanks Tom, this really helped me.
Bruh, this is scary. I was JUST doing shoulder presses for my HSPU, and I see this in my timeline. I gotta shut my iPhone off.
Make it happen 💪
It’s taking me about 3 years to achieve free standing straight arm pike press handstand push ups I can do 4 reps it’s such a complex movement the mind and muscle connection needed specially if your doing deep hspu Im 6ft long arms and legs which doesn’t help but it looks really cool being built so long and being able to push your weight like that
Keep up the good work Tom
I was taught to squeeze everything and as u point your toes imagine trying to reach the ceiling :)
I was reading Overcoming Gravity about HSPU an this comes up. Perfect timing. 👌
Great start to understand all this 👍
How is that book?
@@manashdhawan4300 would love to know that too (:
It has a lot of "secrets" about gymnastics and bodyweight training especially training effectively in achieving skills and strength moves. I'll drop down the link for free. Hope it helps! 😊
Thank u for sharing the book. Much appreciate it.
Yet another "simple" but great explanation that will definitely help me out! Thank you Tom! BTW you look tired mate, I hope you're saving time to rest yourself.
Insanely underrated tip, I thought my strength was far too low for the HSPU. Tried this out and to my surprise was able to do a few reps and learned the movement pattern really quickly. Thanks a lot!
I'm very close to the full handstand push up because of this drill. Pushing up from a handstand will give you the strength to push up. I've got stronger with just need to try and keep my balance as a pus up. Last night I practiced handstand negatives and a couple of times I tried pushing up. I can't remember if I pushed all the way up. When you first start learning it your head doesn't have to go all the way down to the floor, which will make pushing up a bit easier.
In order to build base shoulder strength for this move, overhead military presses with a weighted bar is also useful. And a good warm up excercise before you invert.
Dude your hair looks great right now! You should definitely let it grow a bit more or just maintain it like this. In my opinion it looks much better than before
I really need to say this, whether you had a new haircut or just had your hair grow in quarantine, I highly recomend you keep it! I tought you couldn't be more beautifull dude. Totally unrelated to what you do, I mean I'm nowhere near HSPU with my shoulders and fears, but I feed on motivation and knowledge at your chanel xD poyy thx
That tip about having vertical forearms is gold! I have been training yaad holds and having that form check in mind there is helping
"With further ado, let's get into it.
But before that...."
Lol.
Amazing video bro! Driving your heels into the wall is the best sentence in the whole video. With these kinds of motions, the technique makes the world of a difference and using my heels to drive this motion has literally instantly upped the number of reps I can do! Amazing content Tom I love this!
great to hear man!
This is EXACTLY what I needed! Thanks again! So glad to have found you.
Such a smart drill ! Super simple, yet not shown anywhere. Thank you !
Excellent teaching, thank you brother. Well demonstrated.
This really helped my HSPU! Thank you!
Gold, this is what i needed. Cheers Tom
Wow, such a fresh perspective !
The forearm thing is golden tips for me thanks bro thanks
Really great video, been stuck at 1-2 bad form HS PU, definitely gonna apply your technique tips
Will definitely help 👍
A form cue that I noticed was immediately turning the head when you begin the movement so that you're not touching the ground with the top of your head, but with your forehead. I notice this helps me do this movement as well.
Indeed a great exercise to use for the handstand push up!
thank you so much!!! I am gonna use that exercise!!!! Its unique and really might be a missing key to learn the hspu faster! I wanted to do headstands anyways :)
Instant improvement. Thanks a lot.
Very useful details, thank you!
got my first handstand push up today thanks to this vid. Love your content brother
Love your mobility workouts ....
Also pertaining to HSPU.... Wanted help for shoulder injuries Rehab....
Just love your videos ❤️
Great tutorial mate! It’s spot on for piecing it all together 🤜💥🤛
Can you do a lats stretching routine? a follow along will be even better!
Got a shoulder routine which will hit the spot for you
Really great advice here. I've been looking for ways to bridge the gaps and this helps a lot
Short and to the point 👌🏼👌🏼
Great stuff Tom, thank you for sharing.
Spotting!!. Where do we look? I expected you to cover this, or speak on where you spot in the different phases of The HSPU!
Thanks Tom..i improve alot after watch your vedio..i do pancake ste..and other..now try hand stand
God bless you and family
Cheers
From Singapore
This is so Helpful Tom. Makes sense thank you. ✌🏾😊🤙🏾💚
I ran into an overuse shoulder injury while perfecting normal handstand. HSPU was next on the list. Back to basics I guess.
8:50 that comment 😂😂😂
Please more missing links! It seems nearly all body weight exercise progressions from simple push ups up over pull ups to advanced body weight skills include such a gap and a certain drill is missing to overcome a certain gap. For years I struggled with pull ups. Now I am quite close to some new exercises, but not quite yet. In my case archer dip and korean dips for example. And do I pinpoint my real weaknesses for this exercises. Am I just missing some strength and need more volume? Or is balance or coordination? Am I really close to these progressions? Sounds like a description of new series "the missing link".😉
Could definitely be a series, like the idea.
@@BodyweightWarrior What about 'the missing link' series? You got already a watcher.😁
Great tutorial 👌 that that helped
Thank you I will definitly try this!
bro your amazing i didnt even know you could do these
I've unlocked a very grindy bit deep hspu on paralletes but I'm not consistent enough to keep the skill. I get a rep in once every couple of weeks. Since the gyms have opened back up I'm going back to strength training and will be getting it back and using tips like this will be great!
I think I need to get stronger while training this
You should do an updated press to handstand or intermediate follow along handstand routine!
Definitely!
Your hair looks great dude!
This is great!Help me a lot.
Great info mate but I needbto learn Handstand first.😀 Training hard and pretty confident that I will achieve a 10sec Handstand.
Thanks for all the info bro.. Always appreciate👍
You'll get it man. Just stay healthy and consistent 👍
@@abbott5580 thanks bro👍
Hows your wrist dude?
Super helpful. Cheers
I just want to say that what you mentioned not to do, pushing the ground away from you, is the exact cue people use for the deadlift, instead of pulling the weight off the floor.So it might be confusing when you said not to use it for HSPU
Tom your the fuckin man thanks again for more great tips on developing this movement
Well thank you bro
Thank u!
Tom lots of love from indiaaaaa
For most of your guys here whats balance wise easier initiating from bottom or top? In terms of making the learning curve as easy as possible for yourself
Really good tip. I'll try it tomorrow.
(And look at that ratio! 1K to 4!)
Annnnnnddddd Tom's hairs are becoming even longer 😂😄
it's an issue
@@BodyweightWarrior you look amazing with your long hair, makes being subscribed to your channel even more worthwhile haha :) But of course, do as you please
I've unlocked HSPU, but can not complete one with that finger gesture in your video. so, the key is to make your legs ling backward when the forehead touch the ground, and do more pike pushups. How to solve the problem of fingers?
Brlliant!
that's I can only 2 reps then i fall down good tip amm try this later
Hi Tom
Hi
Also epic tutorial! See you soon
Hey Tom ive been doing your full body stretching follow along routines and it looks like youve taken down my favorite video (version 3)? Any chance another form of that routine will be made available?
I struggle with this 7:45 technique cordination wise
can you read minds Tom ? 'Cause i'm actually performing hspu i know i have the strenght but most times i fail and i can do a clean repetition every 5 attempts
Someone doesn't need a haircut - Tom you look gorgeous!
Is the block for assistance or does it make the rep harder?
Do you think that rhomboid stretching is actually beneficial for serratus anterior development?
fuck yeah Tom
what an awesome drill
exactly what I needed 💪🏼
I've experienced sternum pain on and off from my general training. It has mostly gone away nowadays but I find that handstands tend to bring it back. I've tried different stretches but it doesn't always help. Does anyone else struggle with this? If so, have you found ways to overcome it? Any help is appreciated :) Nice video by the way, love your stretching routines
My right shoulder started clicking. What to do?
dope
This move is my goal for the end of 2020. However it is so damn difficult. But thank you for the video Tom thought it was well explained and covered a lot of good aspects of this move. I just struggle with this move so much and I do pike and pseudo pushups intensley twice a week and a lot of ring dips and other pushing work. Fml
It’s a big one to make the jump, the real challenge with bodyweight training. Good luck
Tom Merrick thank you warrior! Will try and send clips via insta perhaps you’ll make one of these videos again reviewing viewers clips. That would be awesome!
Sharvan Heini use the google forms, I don’t always get to all the Insta DMs
Thanks Tom. Very useful. I see you need a haircut as much as I do.
I can do 2 or 3 handstand push ups against the wall yet i only have a good 3 second kick up against the wall. Is this differentiation reasonable in terms of muscel balancement? And do i honestley have any bussiness attempting hand stand push ups against the wall if im still in the phase of learning a kick up against the wall?
At 7:33 you suggest to control the dismount of the hand stand in such a way that "you fall over the hands instead of back on to the feet". Could you please make a video prehaps showing some tips to escape a handstand in a way that you put "fallling over the hands"?
10-15s handstand and certainly a kick up should definitely be first before HSPU work. I have a video on bailing of the handstand already here: th-cam.com/video/jVSku3y64pc/w-d-xo.html
7:02
man, who dislikes this videos? I wonder
couldn't do them. Wonder how many weeks with wall pushups before I can.
a long long loooong time.
Did you took the inspiration for this exercise from Uncle Iroh jail training? Just wondering...
Besides great video man!
No sir, actually inspired from pin press weight lifting drill
Hi Tom,i have a question for you that doesn’t match with the video,is it possible to improve the elbow extension or not?If the answer is yes how can I do it?
it is yes, believe Yuri Marmerstein and Emmet Louis both have videos on TH-cam of this so check those out :)
Tom Merrick thanks bro💪🏻
This is greeat
Hey dude how tall are you?
Sir whenever I am in handstand balance position I always fall backwards instead of falling towards the wall. Please help
Lean more towards the wall
Check my handstand balance tutorial: th-cam.com/video/u1WJcccgG54/w-d-xo.html
Weak shoulder is what I heard. Probably your core isn't the best. Practice practice practice.
Hey Tom do you recommend to add this Drill in your shoulder strength workouts (just calisthenics shoulder workouts in general) as one of the exercises or should this be practiced in a skill training session and do this drill basically in a skill training way like you would with handstands and planche?
My opinion (take or leave it) is one of two methods: Either to build your shoulder routine around training this skill. Make this the focus and start with it so you have the most energy to perform it with good form and then finish the routine with the rest of your shoulder exercises.
Or, what I currently do is a split between handstand push up exercises and pulling exercise i.e. pull ups and chin ups. I've had a lot of success with that. But, I've worked up to that.
Ultimately it all depends on the rest of your programming. The key thing with skills is to train them when your fresh, so always at the start of the session, if you try doing it fatigued you just wont get the same benefit. there's lots of ways you could go about it, figure out what's best for you, just remember, as Tom says this move takes a lot of strength and also skill. Which area do you need to work on most?
Alright thanks!
I’ll do this drill incorporating it into my skill training.
You'd probably better off separating this from your workouts. Think it's best to do skill training as a separate exercise then you can focus on that one skills.
As others have mentioned, it really depends on how you want to program it. I personally think it works well at the start of a strength session as a skill focus using a set/rep range something like 3-5 sets x 3-5 reps but equally you could do something like 10 sets x 1 rep etc depending on where you are at.
@@BodyweightWarrior Alright thanks so much!
I'm not really at the headstand press (Not sure if that's what it's called) and still working on hspu negatives and working on that concentric part so still working towards it anyways....
Thanks, i'll use 10 by 1 method.
Hairs getting long lol but looks nice! My bf hasn’t let me cut his yet
With longer hair you look like a grown tom holland
'We just press up in handstand.' ... Or not :')
This is truly the missing link of HSPU progressions..