hey everyone Daniel Vatel here for fitness fa Q's this video I'm going to be teaching you the only
three exercise that you need to unlock the wall assisted handstand pushup if you're watching this
video and you can already manage a wall assisted handstand push-up my question to you is how long
did it take you from not being able to do it to being able to do your first rep comment below so
others watching can get inspired motivated to get there themselves there's no other exercise that
builds strength as specifically as the Pike pushup for those of you that are looking to get towards
the wall assisted handstand push-up I recommend doing the pike push-up with the feet elevated and
the reason for this is you're going to get more load going through the shoulders and more of a
strength effect it's going to be perfect because you're forced to use lower to moderate reps which
is really going to prime your nervous system for increasing strength and it's going to force you
to get stronger for that handstand pushup now as far as technique for perfecting the pike push-up
and ensuring that you get as strong as possible as quickly as possible you want to keep these points
in mind you want to have your hands shoulder-width or slightly wider apart because this is going to
best recruit your shoulder muscles as well as your triceps to be strong in the pike push-up
really important when doing these Pike push-ups is that when you're going down and you really want to
get your head well forward of your hands when you're going to lockout it's really important
that you have an open shoulder angle so just picture yourself try and get your arms as far
back behind your head as you can open shoulders means full range of motion full range of motion
means maximal strength throughout the entire range I recommend keeping those elbows tucked
too flared out at about 45 degrees at most you really don't want to be flaring them out to 9
degrees just because this isn't the safest position for most people's shoulders let's
have a quick chat about some of the technique breakdowns for mistakes and common errors that
tend to happen with the Pike pushup I'm going to show you the mistakes using the floor as an
example the most common mistake that I see with the pike push-up is the person not leaning far
enough forward on the way down the compensation that you're going to see is the head only going
between the hands this is a major mistake because one it's decreasing load through the shoulders
meaning you won't get as strong and number two it's not replicating the same movement pattern
that we need to practice for the handstand pushup as I mentioned before the head has to go forward
of the hands in a real handstand push up to be able to do the exercise successfully the other
mistake that I see and it's pretty standard with most exercises is cutting range of motion
cutting range of motion in the pipe push up is pressing with a closed shoulder angle so at the
top of the movement the person's shoulders are closed so they're not getting that full opening
of the shoulders cutting range of motion as we mentioned before limits your strength potential
don't do that the mistake that people make is when they press to the top of the exercise they shift
their weight backwards they shift their weight posteriorly this really offloads the shoulders
and if you try this mistake and form you'll feel like there's barely any effort going into the
exercise the beauty of East Centrex is we're able to practice the exact exercise that we're
trying to do except in Reverse so even if you're someone that can't go up and down you can practice
the lowering phase because we're actually a lot stronger in the eccentric phase of an exercise
I want you to enter the chess to wall handstand by either doing a mini cartwheel or you can get
into it by walking the feet up wall and for most people this is preferred because it's safer less
scary and most people feel more comfortable doing this it's important to get the correct distance
from the wall it's actually a lot further than you think to make sure your body alignment is
correct I found most people are comfortable with at least two or three hands distance from the wall
once you're in a handstand and before you lower down make sure that you brace the midsection by
tightening the life out of them glutes and then resisting that lower back from arching you want
to lower down by taking about four to eight seconds each repetition I want you to control
the entire range until your head is just lightly touching the ground then you're going to fall to
the side and repeat four reps the key here is not to do just one rep and then take an extended rest
we're building strength using east Centrex and the best way to do that is to do multiple reps in
a row within one set try and aim for five cluster rep be Centrex per set and then you're going to be
building strength super super fast if it was easy everyone will be beasting out handstand push-ups
but clearly that's not the case now as useful as eccentric Tsar there comes a point where you
need to work through range going both up and down because you're still building strength
for those of you that are watching there's one more incremental progression that you can use
a good way to work on the handstand push-up is partial range of motion ideally only partially
kind the range of motion for example one weight plate from the ground if you find yourself in
a position where you need a ton of plates or you need to cut the range of motion severely
you just need to spend more time doing your Pike push-ups and handstand push-up metrics that covers
all the different exercises and progressions that you're going to need to unlock the wall
assisted handstand pushup if you want to take your strength to the next level with Cal snacks
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