Nice explanation. In gymnastics we train 3 body shapes for the handstand: the neutral for the perfect shape (posterior pelvic tilt, ribs in, core and legs engaged), the arch (tight arch with chest out, used when you lose balance to your back) and the hollow (chest in, used when you fall to your front). The main problem with the handstand is the shoulder mobility, wich needs to be addressed first to achive the perfect shape. With kids is easy because they have nice mobility but grown people lose that mobility over the years. Mobility -> arm lock strength -> balance.
very good thought on this! I'm one of those in concern. I love to handstand and yes, it is my shoulder mobility plus how I should position and angle my fingers as well. Thank you for this understanding.
Thank you for sharing. I also have come to the same conclusion. All 3 types of handstands you mentioned help to maintain the neutral position as it teaches what to do during over balance or under balance.
Man this advice is gold. I've never heard anyone focus on the chest. I've been trying to get a free handstand for years now and like he says I would always try to rebalance with my shoulders or tuck my legs in especially when falling backwards. Focusing on hollowing the chest to rebalance is a game changer. Thankyou for offering this advice. A lot of people would charge money. I'm going to get ur course
@@DoctorHems think of it more in terms of trying to do it instead of actually doing it. at the end of the day, it's just a point to focus on to make yourself actively try to retract or protract your scapula. trying alone is a good focus for improving hand balance.
@@tylerzumwalt1362 right! I kept trying but I'm still not able to hold one. Idk where I'm going wrong. I lose balance because my body fall backwards to the ground. Not able to counter push it forward against the backward fall
Artem, I really love your videos. I also really appreciate the huge effort you make to do them in English. They're great and very informative. Thank you for the knowledge!
Thanks, this is great! You are the first instructional video that I've seen that addresses this balancing technique of using the "hollow chest" (hollowing and releasing, etc.) to balance. I discovered this accidentally, and mentioned it to a coach who had been giving me pointers who then said "...oh, yah, cool you discovered that..." (apparently it was some secret he didn't think of revealing?). I also got a hint of this by watching gymnastic training videos (Russians coaching little girls...) where they drilled, drilled, drilled proper handstand body position -- unlike what everyone says, a handstand is not a "hollow body position" (your body should be straight...), but it is a "hollow chest" Bottom line -- what you are saying seems like some mystery that literally no one else ever mentions, but is one of the two key methods of balance: (1) fingers-palms and (2) chest hollow-open I'm still struggling with the muscle memory, in better sessions can free hold in good form for 20-30 secs, will work more on this hollow chest idea.
After weeks and months of understanding your guide, I am able to analyze how to use the chest by 10% (still 90% to go to get used to it). I found out that it's the positioning of my fingers that I'm having difficulty. I am still in the process of learning using the wall practicing for a year now. I am careful to execute the moves and understand first everything in detail each elements needed to learn because I have a shoulder impingement(left). I will practice your guide again and always. You are super kind to share this. I want to enroll in your online classes for beginners if you have please tag me and I will follow you in your social media account if you have. I want to achieve HS in the middle of a room without support. So, 3 more years to go to practice, that year I will be 60 yrs old. Thanks again Coach Artem!
Josephine So contact me for personal trainings on gwartem@gmail.com Also I have course for handstand here calisthenics.school/product-category/handstand/
Note: the introduction is in Russian, not English... I noticed it used to be in English. Also, thank you for speaking English in your videos. You are creating good content and the production quality continues to improve. Are you reading from a pre-written script? If so, would you please consider adding the text as a CC (closed captioning) so we may read along with you as you speak? Thanks, loving your channel Artem! Will you ever travel to NYC to film some videos or teach a course? 🌟💪
I have only plan to follow in my speech. I really appreciate that native speakers also watch the videos and like it, have to work on my english much more I know =) I would like to go to the USA, so far I traveling only to Europe with workshops, some day I hope I can arrange in in US. Thanks.
Artem Morozov your English has certainly improved since you began creating videos for your School of Calisthenics! I wish my front lever to experience the same, steady progress 🤓💪 You rarely if ever make any grammatical mistakes, the only thing now is to clean up your pronunciation- Your English is like you can do muscleups for reps, now its just about cleaning up the form so it appears perfect, to make a simile comparison. Thank you for your reply!
Artem Morozov the English is perfectly fine. I appreciate how you put the effort into speaking a more common language, even though you may not be totally comfortable with it. If you didn't speak English I wouldn't be watching this amazing video.
5:15 Falling backwards chest inside along with shoulders and not just shoulders, falling forwards chest outside and press your fingers. What I do when i fall backwards is that i only move my shoulders and whole back, but I think you’re suggesting to draw chest inside more than the lower back.
Bless, your advice is brilliant and I really appreciate your channel, your English is funny sometimes, it's cool though, it really brightened up my day :-) I'm trying to learn German, your English is way better than my German!
Thank you, Coach. I've been able to hold proper handstand (wall assistance)....but for the life of me, I kept using my legs to counter-balance and inevitably failed to balance. I'll be trying these methods for the next few weeks
I understand the part when I fall forward, and it has really helped me, but I freaking can't press my chest inside when I'm in a handstand position and fall backwards
I needed it with my handstand cause i struggle when i fall backward. When i fall forward it's easier cause i felt like i just have to push hard with my finger but forward was really hard, i'm gonna try your technique this afternoon
one technique u can do is try removing the pressure from your fingers and put all of it in your palm and try to pull upwards only with your palm. think of it like this you can prevent falling backwards by pushing your fingers downwards so they *push* you back into position and when your falling on your stomach your palms are pulling you forward into position. sorry if u didn't understand cause english isn't my first language.
I tried it and it's really working ! I can't do it really good right now cause sometimes i push too hard so i fall the other side but my brain understood the technique ! Also when i fall backward and i do your technique I really feel like it's working a lot in my lower back. Is it normal or am i doing it wrong ?
yeah its normal for your lower back cause i myself am a beginner and i tried this technique and its working out for me quite nicely and u should be in hollow body position all the time and pike your hips(your butt should be infront of your legs) when your falling towards your stomach.
I can't understand what you're trying to say when you talk about move the chest, but what I noticed is that the difference of your moviment (compared to the shoulder moviment) is with your scapulas, that was what moving your chest. Is that it? I have to focus my handstand on my scapulas? Or I still don't get it?
I think it would be better visible if you'd stand in balance and someone pushed you out of balance so that you'd need to react to it with chest or shoulders. Currently it's not really visible because you're actually all the time in balance, only compensating with your legs.
Hi, I am very confused about one thing concerning the handstand. I watched many videos where they say protraction of the scapula should be done in the handstand. Protraction is a curved shape, however we want to have our back STRAIGHT in the handstand. How can you have a straight back with a scapula protraction which is a curved shape ? Could you please explain it, i am very very confused.
Its in fact hunching the shoulders forward = protraction elbow pits internal rotation chest outwards = sinking shoulders into depression retraction elbow pits external rotation fingers start to grip the ground this method is easiest but requires alot of shoulder flexibility
But what can I do if I don't know how to bring my chest outside or inside? I have been trying this method for a month and still don't know how to do it :(
Artem Morozov yeah i saw it on fb month ago but i couldnt find the message anymore is there somewhere else i can follow u for more info? Btw thanks for all these vids you and chris heria are my favorite calisthenic athletes. Thank you for everything so far! You're a great guy
protrected chest will make your upper back rounded, you will have more inertia to get the balance back. Also to make protraction you will move shoulders forward as a consequences not as the first move. If you will just move your shoulders forward it will be possible to get your balance back but it will be harder and less efficient
Cool , can i ask u , u don't look that muscular , yet u have superhuman strength , what the secret of that , i guess number of reps right ? Im a boxer 65 kg and i want to increase powerfull strength without muscle mass (to maintain my current weight and stay in my weight categorie) ? I read somewhere that to build strength u have to do 1-6 reps
It's all about neuromuscular adaptation, mind-muscle connection. A person who doesn't exercise usually can only activate 30% of their fast-twitch muscle fibers, while a person who regularly exercises is closer to 50%. By training in certain ways, you increase your muscle fiber recruitment beyond that and gain strength without actually gaining mass. Also, all of these calisthenics feats of strength don't necessary require great strength beyond what a weightlifter could do, but really involve learning how to manipulate your body through space and how to use your muscles as a single unit. For example, if you weigh 150 lbs, a handstand should be no different than holding a 150 lb barbell over your head. However, it is so much harder, simply because you have to learn how to balance and stabilize yourself in a position your body is never used to being in.
Thank for your informative answer broo ,So if i get this right , calisthenics athletes are strong but not thaaaat strong , how about people that can do 10 one arm pull ups in a row , or those FL pull ups and planche push ups guys... from what i see i cannot say that there are someone stronger "in term of muscle strength" than them (pound to pound) that is in bodybuilding or even powerlifting
excellent video Artem thank you. Question: does this pertain to handstand push-ups (free balancing), in that often when I lower down and try to keep a straight body I sometimes just come straight down. Will keeping some amount of protraction aid me in not losing the balance as I lower?
Yep keeping body straight and bringing head forward and elbows in. Hips protracted . But I’d never considered my shoulder position as such through the movement. I will try. Thanks
Summary: If you fall with you back heading towards the ground, you should push chest out(retract scapula almost) as if you were humping the air with chest. If you fall with chest heading towards the ground you should hollow out your upper back(protract scapula) as if you are sucking your chest and push with your fingers. When hollowing out think about, the hollow body ab position. Simply put, you will be moving your body the opposite of where you are falling. Hope this helps man, get that handstand! :)
Nice explanation. In gymnastics we train 3 body shapes for the handstand: the neutral for the perfect shape (posterior pelvic tilt, ribs in, core and legs engaged), the arch (tight arch with chest out, used when you lose balance to your back) and the hollow (chest in, used when you fall to your front). The main problem with the handstand is the shoulder mobility, wich needs to be addressed first to achive the perfect shape. With kids is easy because they have nice mobility but grown people lose that mobility over the years. Mobility -> arm lock strength -> balance.
very good thought on this! I'm one of those in concern. I love to handstand and yes, it is my shoulder mobility plus how I should position and angle my fingers as well. Thank you for this understanding.
Thank you for sharing. I also have come to the same conclusion. All 3 types of handstands you mentioned help to maintain the neutral position as it teaches what to do during over balance or under balance.
Man this advice is gold. I've never heard anyone focus on the chest. I've been trying to get a free handstand for years now and like he says I would always try to rebalance with my shoulders or tuck my legs in especially when falling backwards. Focusing on hollowing the chest to rebalance is a game changer. Thankyou for offering this advice. A lot of people would charge money. I'm going to get ur course
i dont still get it... it looks impossible to hollow your chest when in a handstand position... how to do it??
@@DoctorHems 🤔
@@shabirvalli8604 what?
@@DoctorHems think of it more in terms of trying to do it instead of actually doing it. at the end of the day, it's just a point to focus on to make yourself actively try to retract or protract your scapula. trying alone is a good focus for improving hand balance.
@@tylerzumwalt1362 right! I kept trying but I'm still not able to hold one. Idk where I'm going wrong. I lose balance because my body fall backwards to the ground. Not able to counter push it forward against the backward fall
Bending your knees to the other side means your legs ain't right.
Sean Iruene exactly what I was thinking
facts
Yep, you're supposed to have straight legs.
Iys called Rickets
Hahahaa that's was funny!
Because of your drawing now I can hold my handstand.
Maybe something about balancing in one arm handstand?
one arm handstand is difficult theme, in one week will be full course and i don't know if i do UTUBE videos for it, will see
Pressing the chest is the best tip i have ever get thank you so much
Artem, I really love your videos. I also really appreciate the huge effort you make to do them in English. They're great and very informative. Thank you for the knowledge!
Good info. Underbalance is my nemesis! Will start focusing on that round back when I feel it coming on. Thanks!
Please a video about one arm handstand, your form is very perfect
Did not see any other youtube channel adressing this topic. Thank you for that.
Thanks, this is great! You are the first instructional video that I've seen that addresses this balancing technique of using the "hollow chest" (hollowing and releasing, etc.) to balance. I discovered this accidentally, and mentioned it to a coach who had been giving me pointers who then said "...oh, yah, cool you discovered that..." (apparently it was some secret he didn't think of revealing?).
I also got a hint of this by watching gymnastic training videos (Russians coaching little girls...) where they drilled, drilled, drilled proper handstand body position -- unlike what everyone says, a handstand is not a "hollow body position" (your body should be straight...), but it is a "hollow chest"
Bottom line -- what you are saying seems like some mystery that literally no one else ever mentions, but is one of the two key methods of balance: (1) fingers-palms and (2) chest hollow-open
I'm still struggling with the muscle memory, in better sessions can free hold in good form for 20-30 secs, will work more on this hollow chest idea.
After weeks and months of understanding your guide, I am able to analyze how to use the chest by 10% (still 90% to go to get used to it). I found out that it's the positioning of my fingers that I'm having difficulty. I am still in the process of learning using the wall practicing for a year now. I am careful to execute the moves and understand first everything in detail each elements needed to learn because I have a shoulder impingement(left). I will practice your guide again and always. You are super kind to share this. I want to enroll in your online classes for beginners if you have please tag me and I will follow you in your social media account if you have. I want to achieve HS in the middle of a room without support. So, 3 more years to go to practice, that year I will be 60 yrs old. Thanks again Coach Artem!
Josephine So contact me for personal trainings on gwartem@gmail.com
Also I have course for handstand here
calisthenics.school/product-category/handstand/
i like that you are humble and that you are not excessively bulky. you will go far my friend
He got that legendary short from calisthenicmovement
This focus is the point which permit me to do HS in correct position balancing properly and for a long time and save energy. Thank you
Note: the introduction is in Russian, not English...
I noticed it used to be in English.
Also, thank you for speaking English in your videos. You are creating good content and the production quality continues to improve. Are you reading from a pre-written script? If so, would you please consider adding the text as a CC (closed captioning) so we may read along with you as you speak?
Thanks, loving your channel Artem! Will you ever travel to NYC to film some videos or teach a course? 🌟💪
I have only plan to follow in my speech. I really appreciate that native speakers also watch the videos and like it, have to work on my english much more I know =)
I would like to go to the USA, so far I traveling only to Europe with workshops, some day I hope I can arrange in in US.
Thanks.
Artem Morozov your English has certainly improved since you began creating videos for your School of Calisthenics! I wish my front lever to experience the same, steady progress 🤓💪
You rarely if ever make any grammatical mistakes, the only thing now is to clean up your pronunciation- Your English is like you can do muscleups for reps, now its just about cleaning up the form so it appears perfect, to make a simile comparison.
Thank you for your reply!
Artem Morozov the English is perfectly fine. I appreciate how you put the effort into speaking a more common language, even though you may not be totally comfortable with it. If you didn't speak English I wouldn't be watching this amazing video.
Первое видео на всем ютьюбе, в котором говорится какими именно движениями ловить баланс . Потрясающе! Спасибо!
5:26 that Crack sound really frightened me 😂
Thank you, Thank you, Thank you, Thank you, Thank you, Thank you. Super excellent video. It has helped me so very much.
That lighting tho
your english is getting much better nice job keep doing nice videos :)
This handsome man got me in shape. Now I too am handsome! 😂
One arm handstand please, 😀
Top hints and demostration. Thx.
Insane vid bro keep it up loved it really helpful
Helpful tips! Thanks very much for sharing
Great video!!!!!! 👍👍👍👍👍
I can do a feetstand.
1:42 How can you bend your knees in two sides ?? xD
Daammnnnn😲😲
Really noticed this right now!!
In pelvic joint for example...@@pixush
@@Artemgw ok👌
I can do this easily
"Snaps leg"
in mother russia, knee bends you
How much time need to mastering handstand
I don't think I was paying too much attention. I was just mesmerized by his accent lol
*plz planche exercises specifically for core*
5:15 Falling backwards chest inside along with shoulders and not just shoulders, falling forwards chest outside and press your fingers.
What I do when i fall backwards is that i only move my shoulders and whole back, but I think you’re suggesting to draw chest inside more than the lower back.
My favorite part of your videos are your drawings! =D Seriously, good videos though!
Your English has improved, helpful video thanks
Human flag 's core strength training exercise please!
OMG this legend just revealed the secret
Bless, your advice is brilliant and I really appreciate your channel, your English is funny sometimes, it's cool though, it really brightened up my day :-) I'm trying to learn German, your English is way better than my German!
I’ve never seen this concept of balance dynamics explained before. Why has TH-cam hidden this channel from me until now?
Stay turned 😂!
SYXX6_STREETWORKOUT didn’t watch the rest of the video because I was turned after that point 😄
But really big ups to him for his videos. Thanks 🙏
👩🏿🦲🔫
nice drawing bro
excellent drawing
Thanks bro,amazing 💪 saludos desde chile
Thanks a lot man
It 's realy helpful thank you 😊
Ёё чувак ты ещё и знаешь английский, молодец!
Great tips!
Artem how big are you? :) and whats youre weight atm
English not his first language - but it doesn't matter, he gives more gold tips than others.
You are strong man 😀
Thank you, Coach. I've been able to hold proper handstand (wall assistance)....but for the life of me, I kept using my legs to counter-balance and inevitably failed to balance. I'll be trying these methods for the next few weeks
5:27 I heard a cracking bone.
Thanks Artem 👍
Great advice! It works!! Thank you very much!:))
Great video again
I might have to re-watch this a few times I'm still not clear on how exactly to practice chest positioning what drills can be done to practice this?
Madness!
I understand the part when I fall forward, and it has really helped me, but I freaking can't press my chest inside when I'm in a handstand position and fall backwards
I needed it with my handstand cause i struggle when i fall backward. When i fall forward it's easier cause i felt like i just have to push hard with my finger but forward was really hard, i'm gonna try your technique this afternoon
one technique u can do is try removing the pressure from your fingers and put all of it in your palm and try to pull upwards only with your palm. think of it like this you can prevent falling backwards by pushing your fingers downwards so they *push* you back into position and when your falling on your stomach your palms are pulling you forward into position. sorry if u didn't understand cause english isn't my first language.
I tried it and it's really working ! I can't do it really good right now cause sometimes i push too hard so i fall the other side but my brain understood the technique ! Also when i fall backward and i do your technique I really feel like it's working a lot in my lower back. Is it normal or am i doing it wrong ?
That's what i was doing before i saw the video but i wasn't working very good
yeah its normal for your lower back cause i myself am a beginner and i tried this technique and its working out for me quite nicely and u should be in hollow body position all the time and pike your hips(your butt should be infront of your legs) when your falling towards your stomach.
best advice!
I can't understand what you're trying to say when you talk about move the chest, but what I noticed is that the difference of your moviment (compared to the shoulder moviment) is with your scapulas, that was what moving your chest. Is that it? I have to focus my handstand on my scapulas? Or I still don't get it?
I think it would be better visible if you'd stand in balance and someone pushed you out of balance so that you'd need to react to it with chest or shoulders. Currently it's not really visible because you're actually all the time in balance, only compensating with your legs.
I'm too unfit to bring my hips over my shoulders. But thank u for the tips. Would this work for yoga headstand?
it worked 😍😍😍😍 thank uuu!!
Is the core not important to save yourself from falling ?
Hi, I am very confused about one thing concerning the handstand. I
watched many videos where they say protraction of the scapula should be
done in the handstand. Protraction is a curved shape, however we want to
have our back STRAIGHT in the handstand. How can you have a straight
back with a scapula protraction which is a curved shape ? Could you
please explain it, i am very very confused.
Its in fact hunching the shoulders forward = protraction elbow pits internal rotation chest outwards = sinking shoulders into depression retraction elbow pits external rotation fingers start to grip the ground this method is easiest but requires alot of shoulder flexibility
I can't get pass 15 second hold always fall forward what area should i focus
THE CHEST
Dont get it is chest in actively pushing in to the floor and is chest out considered a arch.
Learn it with knees bent first. Then it will be easy
But what can I do if I don't know how to bring my chest outside or inside? I have been trying this method for a month and still don't know how to do it :(
When did u come to the netherlands again?
danny grill 1th of december and 2th of december will be all day workshop:) soon Ill announce it here so you will know
Artem Morozov yeah i saw it on fb month ago but i couldnt find the message anymore is there somewhere else i can follow u for more info? Btw thanks for all these vids you and chris heria are my favorite calisthenic athletes. Thank you for everything so far! You're a great guy
danny grill will keep you updated when some info comes up
Artem Morozov hope to see u soon
Where will you notify us?
Sub en Español por favor D:
Amazing!
0.17 - Stand like a prawn??
That drawing made me confused.How am I going to bend my knees both ways
I don't get it, so we have to move our chest instead of our shoulder to maintain balance?
protrected chest will make your upper back rounded, you will have more inertia to get the balance back. Also to make protraction you will move shoulders forward as a consequences not as the first move. If you will just move your shoulders forward it will be possible to get your balance back but it will be harder and less efficient
Artem Morozov Thank you! ☺️✌️
Cool , can i ask u , u don't look that muscular , yet u have superhuman strength , what the secret of that , i guess number of reps right ? Im a boxer 65 kg and i want to increase powerfull strength without muscle mass (to maintain my current weight and stay in my weight categorie) ? I read somewhere that to build strength u have to do 1-6 reps
jota 20 food 80% food 20%exercise
Reps 1-6 = strength. Reps 7-15 = mass. Reps 15+ endurance. You can build strength while putting on little mass. Hope this helps. :)
I think Virtuvian Physique has a video on this
It's all about neuromuscular adaptation, mind-muscle connection. A person who doesn't exercise usually can only activate 30% of their fast-twitch muscle fibers, while a person who regularly exercises is closer to 50%. By training in certain ways, you increase your muscle fiber recruitment beyond that and gain strength without actually gaining mass.
Also, all of these calisthenics feats of strength don't necessary require great strength beyond what a weightlifter could do, but really involve learning how to manipulate your body through space and how to use your muscles as a single unit. For example, if you weigh 150 lbs, a handstand should be no different than holding a 150 lb barbell over your head. However, it is so much harder, simply because you have to learn how to balance and stabilize yourself in a position your body is never used to being in.
Thank for your informative answer broo ,So if i get this right , calisthenics athletes are strong but not thaaaat strong , how about people that can do 10 one arm pull ups in a row , or those FL pull ups and planche push ups guys... from what i see i cannot say that there are someone stronger "in term of muscle strength" than them (pound to pound) that is in bodybuilding or even powerlifting
Круто
Hey!!! how can you bend knees both ways as you draw in the begining?
excellent video Artem thank you. Question: does this pertain to handstand push-ups (free balancing), in that often when I lower down and try to keep a straight body I sometimes just come straight down. Will keeping some amount of protraction aid me in not losing the balance as I lower?
Depends on which type of HSPU you do, if you are doing leant HSPU upper back rounding should be more
Yep keeping body straight and bringing head forward and elbows in. Hips protracted . But I’d never considered my shoulder position as such through the movement. I will try. Thanks
Tq bro
What about legs any videos??
Young alex
Why so little subs?
Which is the intro song? Great video!
Wesley De Lara Thank you so much.
Your muscle look osm
I become ur fan
great content, weird ass socks
Nice physique man
I'm not understanding
Summary: If you fall with you back heading towards the ground, you should push chest out(retract scapula almost) as if you were humping the air with chest. If you fall with chest heading towards the ground you should hollow out your upper back(protract scapula) as if you are sucking your chest and push with your fingers. When hollowing out think about, the hollow body ab position. Simply put, you will be moving your body the opposite of where you are falling. Hope this helps man, get that handstand! :)
@@DracoSwordMaster12 Thank you! Will try this later.
What exercises did you do to get you biceps to huge?? xD
I respect ypur comments. You are an expert. Please do not draw anything .
Only thing I see in this video is his biceps 🗿
You are handsome
I can only balance a handstand for 5 seconds...
add Indonesia subtitle pliss
Intro song?
eng vid with russian intro dd
Why name your Instagram
Brother Russia !