- What's going on everyone?
I went with my friend Lou,
who's an amazing photographer, by the way.
- Thank you, brother.
- Let me link
all your stuff down below. - Appreciate it.
But I was right about to teach him
how to do a 90 degree hold,
and I figured why not turn on the camera
and show everybody else how to do it too.
The 90 degree hold was like a gateway exercise
into calisthenics for me
because it's the first exercise
where I actually started holding
my entire body weight off the ground with just my hands.
And it kind of showed me like,
"Oh, okay, all these other things are possible too."
So I'm gonna be showing you how to do a move today
that you may think is impossible.
The prerequisite to this movement is 20 pushups.
How many pushups can you do in a row?
- I believe I could do 40 on a good day.
On a good day. - Okay.
- So you're overqualified, basically.
Excellent, so the second prerequisite is,
can you comfortably hold the bottom
of a pushup on the ground
for at least like 10 to 15 seconds?
- Let's try it, let's see.
- That should be cake.
- So just right here?
- [Chris] Yep.
- Okay.
- Easy, if that looks like you
and you can do at least 20 pushups,
you're ready to start learning this too.
All right, brother.
The goal is to hold our body by the waistline
from the bottom of a pushup.
And the reason why is because in a 90 degree hold,
if you're holding your body weight from the middle,
it's gonna be a lot easier
to bring your lower body off the ground.
- Copy.
- So it doesn't matter how strong you are,
if your hands are too high up,
you'll never get off the ground.
But if you can hold your hands by your waistline like this,
like come down here, the further you go,
your feet just like come off the ground
because you lean so far forward.
- All right, so let's try this.
- So don't even try to come off the ground yet,
but just try to go down
and lean further than you normally would.
Lean as far as you can comfortably.
- Further down or?
- Yeah, can you go even further?
So point your tip of your toes to lean even more forward.
There you go.
All right, so now let's clean that up.
- Okay.
- So this is like what anyone first starting
would look like.
And then you're gonna clean that all up with these few tips.
So the very first thing
is you want to have your feet actually close
and your hands,
instead of being like fingers all the way forward,
you can have like kind of like your thumbs facing forward
so that it's more comfortable when you go down
and you can lean further on your wrists.
- [Lou] Wow.
- And elbows in.
So when you go down, elbows should be in like this.
And also when you get into it,
if you start on the floor like this,
then you can put your hands kind of lower like this.
And then you can come up into your pushup and hold it.
- So elbows. - See?
- So eventually put your hands lower.
Hold, lower, hold.
So feet together.
- Feet together, okay. - That's one.
- Elbows in.
- And fingers out like that.
And you're holding it right?
- Yes. - Perfect.
- Now lay down. - Barely.
- Now lay down in this position.
- Okay. - Just relax.
- Lay down? - Yeah, completely relax.
- Okay.
- So you're gonna chill right here.
Now you're gonna put your fingers a little lower right here.
- Okay.
- And still close to your body.
So match it up, boom.
- And lift myself?
- Whenever you're comfortable and you're ready
and you've regained your strength, yeah, go for it.
- Okay.
- Bam, it is a little harder now?
- It definitely is a little harder.
- But you're talking through it, so you got this.
So I want you guys to check this out.
You see this little arch right here?
We're gonna fix this
and this is gonna be a big game changer.
So from here, instead of being like this,
you want to be turned like a scared cat
and then squeeze your glutes like this,
then lower and chin forward.
- [Lou] Okay.
- You can also start from here down too,
but like keep that formation.
Instead of being like this, bring them up.
So hips up and not just your hips up,
but you want to engage, here should be rounded.
So you wanna start here, it'll be a lot easier.
There you go, you did it!
- Here?
- So right here.
So exactly the scared cat.
Nice and round, squeeze your glutes and punch 'em in.
Push 'em in like this.
Yes, now go down like that.
- Okay.
- Yes.
- Hold this? - Yes, bam.
- Lord, have mercy.
- Yeah, it's a lot harder,
but it's gonna get there, perfect.
- We'll see. - So you just basically
want to drill this one.
- I know we're just taking a crash course,
we're just gonna zoom through this super quick.
- It's definitely harder than it looks.
- But at least you got something to train for.
- Yeah, yeah.
- So if you guys are at this level right now
and you're just getting started,
really just focus on that laying down.
You can put your feet against the wall.
This helps too, to keep your body in place.
And eventually, just like if you're right here,
it's gonna get a lot easier over time
to bring your hands lower and lower.
What's gonna help a lot too is if you do pushups with them.
- [Lou] Okay, cool.
- So if your hands are over here, you do pushups here,
put 'em lower and lower. - And your elbows down.
Yep, come all the way.
Yeah, feet against the wall.
- Against the wall.
- Yeah, like way more like that.
And then you are gonna push with the tip of your toes,
feet tight together like that.
And you see how your elbows go out,
go back, yeah. - In?
You want your hands even closer to your body
so that your elbows stay in.
Yeah, that's way stronger.
You see how the hold - Wow!
is better now? - Wow, wow!
And you see this is a little still arched right here.
Try to round this out like that.
Point with your chin.
There you go.
That's gonna keep your body in a straight line.
Excellent, man, so of course
you wanna be able to master that
to be able to hold it by your waistline.
And then once you can do that, you would do the same thing,
but with one foot elevated.
So it would be like this.
So it'd be down like this.
And then you'd have one foot like that.
Eventually you'd switch to the other one.
Eventually you're switching them like this.
- [Lou] Wow, okay.
(shoe squeaks)
I'm doing this now?
- You're not gonna do that yet.
- Oh!
(Lou laughs) (Chris laughs)
- But you know what, look, I'm gonna help you out.
Resistance band, this is gonna give you some assistance.
So you can put this on top of a pull up bar
if you're by yourself.
But if you have someone like me, a friend,
then you can use this for someone to assist you.
The cool thing about doing this with someone
versus just hanging the bar is that I can regulate
how much assistance I actually give him.
- Lay down first, okay.
- This is gonna be much easier to get in position.
Try to bring your hands real low.
- Okay. - Right there.
- All right, I'm gonna help you up, are you ready?
- Yeah, one leg over the other?
- Point always leg straight, super straight.
- Always leg straight?
- Yeah.
- Okay.
- All right, ready?
- Yeah. - Try to hold it.
Yeah, bro, switch your leg.
- Okay.
- Let's go, keep the legs pointed though.
There you go.
Try to arch that back.
There you go.
Now switch one more time.
One more time.
There you go.
All right, now back down, woo!
Once you get comfortable being able to switch,
which is gonna happen very soon,
then you just go down to a pushup
and you actually try to get
into that leaning position right away.
And then, like I said, if you're at your waistline,
your body will just come up.
But we're not gonna hold it yet.
So we're just gonna lean, go down,
feet come up, come back down.
- [Lou] Feet come up.
- Yeah. - Really, okay?
- Let's do at least three like that.
Feet down and push up.
There you go!
Again, down, feet down and push up.
There you go.
Take a little break.
Woo, now this is gonna be a lot more effective
and you're gonna feel like a lot better at doing it
if you remember
to hollow out that back. - Take it here.
Yeah, to be honest, gymnasts actually train arched back
and hollow back and they get it right in the middle.
That's what I've- - So this is good hollow back?
- Have you guys checked out the video
of me trying gymnastics for the first time
with my boy Georgie?
So now this next one
is going to be just the hold, my friend.
Put your feet inside.
Remember, lean forward. - Feet inside.
I'm gonna help you lean forward.
But it's all about leaning forward, bro.
Don't even worry about pressing,
just worry about how far you can lean.
- I'm doing a pushup, right? - These hands should be
like there, bro.
- Yeah.
- All right.
And remember, if you hollow out here,
it'll pick up the rest of your body.
- Okay.
- So hollow your back.
Yes, like that.
Now go forward though.
Yes, like that.
- Oh my God, oh my God. - Yes, bro!
- Look how low. - Oh my God!
- No, you changed the form and everything changed, bro.
Did you see that, dude!
- Now that's a TP.
- You see when the form is there, it just happens.
A lot of times when we first start this for the first time,
we're so focused on like, pushing down
or rather pushing up that we forget,
all you have to do is just lean.
Just focus on how forward you can lean.
Don't worry about your arms bending straight, none of that.
This is another big tip.
Get into the correct form as fast as you can
'cause you fatigue.
You wanna save all that for the move.
- Yeah, for the move, okay.
- Yeah, you don't wanna fatigue too much
before getting into that.
Put our feet in, make sure you're completely chilling.
And then when we go, we go, I'm gonna put a little less.
Remember, it's all about the lean, lean, lean.
Yes, bro, yes, bro.
That was it, yes.
Yo, that was it, bro.
Yo, there was like no tension on this, that's crazy.
And to prove it to you, we're gonna use a smaller band.
All right, check this out, big band.
- I feel very accomplished, by the way.
- Little band. - Even the little, yeah.
- Dude, I feel it like it for you.
I feel like I got it all over again.
I could throw in like another little element to it.
It may help,
it may actually feel easier if you have something to grip.
Like, so if it could you try paralettes.
- [Lou] Okay.
- I don't wanna throw you completely off, but this may help.
- This is one big experiment, so why not?
- Yeah, right, but this experiment
has been trusted, tried, and true
by like millions around the world.
So you're in good hands, bro.
- Here we go.
- Here we go, legs super straight.
Yeah, now lean forward.
Yes, like that, what?
Dude, come on bro, that's amazing.
All right, I don't want you to fatigue yourself
because the last thing we're gonna do is hold it for time.
- Is hold it for what?
- Hold it for time as long as you can.
Every time I'm assisting you less and less, by the way.
- Really? - Yeah, on your feet.
- Because you're leaning more forward.
Remember, the lean is what picks your feet up.
- So back shift. - Yes, yes, look at that.
- You saw how he just fixed his whole body?
And point your chin forward so that it all, elbows in.
Now lean from there.
Don't worry about, yes, bro, what?
Dude, I'm barely holding this.
That's insane, all right, you're good.
I love that you did the whole check before getting into it
'cause everybody watching can see
where they may have been making those mistakes as well.
All right man, so the last thing really
is to just hold it for time.
- Hold it for time.
- Yeah, 'cause you're pretty much right there dude.
Like I would say once you're right,
you can hold it right here
you can literally do it by yourself.
- So we're holding it for time, okay.
- This is your strongest, strongest, strongest one, bro.
- This is it.
- Give it everything you got. - Okay.
- Do you find it easier holding onto this
or doing it with your hands on the floor?
- I find it easier holding onto this
'cause I feel like
you have something to grip. - Perfect.
- Perfect. - Yeah, yeah.
- When you do it, you want to make sure that you don't go in
with your arm straight
or you don't want to go in with your body too low like this
'cause that makes it a lot harder.
But you'd rather want to be like right here.
Go down a little bit like you're going into a tunnel
and then lean forward from here.
See, everything else will go right into place.
Especially if you're gonna do a press too.
Don't press like this or too low,
but you go down, go forward.
- What?
- And it goes up, just like that.
- Dude, he's showing off like nah, wow!
- Point those toes.
Lean forward, forward, forward, forward.
- Lean forward? - Yeah, point the chin.
- Yes, dude, let's go!
Tease the feet together, yay!
How was that?
- [Announcer] Like 12 seconds?
- That's good bro, 12 seconds, that's perfect.
- Really?
- Yeah dude, eventually, you'll be able to do it
with like two seconds without the band.
All right, last thing I'm gonna have you do. bro.
It's gonna look like. - Last thing?
- It's gonna look like this.
- I thought that was the last thing.
- Yeah, 'cause once you can do that,
then you can do this one right here.
- [Lou] Oh my god, no, Chris.
You don't move anything with that.
- All right, your turn.
- I'm doing that?
- Eventually, bro.
- Eventually, okay.
- Bro, much love man.
- Oh my God. - Thanks for joining me bro.
- Inspiring everybody out there.
Yo, we gotta follow up, we gotta see that.
We need to see that unlocked.
- We'll see. - Just a couple weeks, bro.
- We need a part two.
- Yes sir, yes sir.
Everyone else out there,
let me know how you do on any of these progressions.
If you have any questions at all,
just leave 'em down in the comment section below.
And like always, if you enjoyed this video,
definitely smash that like button
and subscribe if you haven't already.
I post every single week, Monday and Thursday
by 11:00 AM USA Eastern Time.
And for more of my personal workouts
and workout programs just like this,
getting you in the best shape of your life,
not just looking strong, actually being strong,
all you gotta do
is download the Heria Pro app in the app store
or Google Play store.
Or just hit the link down in the video description below
and I'll see you on there.
But in the meantime, for another video
that's gonna take your training to the next level,
just like this
hit this one and I'll see you there.
Mad love, peace out, baby.