- What's up calisthenics athletes?
I'm Stefan Heria with Osvaldo Lugones.
And today, we're gonna be showing you
one of the best calisthenic skills for beginners.
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A skill that we're gonna be teaching you today
is the 90 degree hold.
But before we get into that,
Osvaldo, why don't you show us what that looks like.
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The 90 degree hold is a great exercise
for beginners to learn
because it gets you used to carrying your total body weight
off the ground with just your hands touching the ground.
This exercise is gonna put emphasis on your shoulders,
triceps, chest, and your lower back.
If your goal is to learn harder
and more difficult exercises,
like the 90 degree handstand pushups or planes pushups,
you definitely wanna start by learning the 90 degree hold.
Because you're gonna build the strength
to hold your body off the ground
by pushing from the waistline.
This skill might seem intimidating or difficult,
but if you can do at least a one one minute plank
and 25 pushups in a row,
you're ready to begin learning this skill.
So we broke the 90 degree hold
into three main progressions.
The first one being the pseudo push-up hold.
So you're gonna start this
by getting into push-up position.
The core is tight
and a straight line from the shoulders, hips, and toes.
You wanna make sure you're hands are pointed outwards,
so that you alleviate the stress from your wrist
as you go down.
And you lean forward as far as you can,
creating distance between your hands and your shoulders,
and trying to get your hand as close
to the waistline as possible.
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As you lean forward,
you'll notice that you're feet
might even come up off the ground.
You wanna work up to holding this progression
for at least 10 seconds before moving on
to the next progression.
A great exercise
that's gonna help you build the strength in your shoulders
for this progression is gonna be the pseudo push-up.
The pseudo push-up starts similarly to a regular push-up,
except we're gonna try
and find a position where most of our weight
is over our shoulders.
And we maintain that weight and lean
as we go up and down in the push-up.
The goal is to do these pushups
with your hands by your waistline.
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Moving on to the next progression
is gonna by the 90 degree half lay hold.
Osvaldo, can you show us?
This exercise starts similarly to the previous progressions
with your hands turned outwards.
Except here with the lower body,
the only point of contact will start
with your knees instead of your feet.
Then, you're gonna proceed to lean forward
until you can create that straight line
between your shoulders and your knees.
Bend at the elbow, while leaning forward,
and raise your knees up off the ground.
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You can benefit from this progression
as it mimics the 90 degree hold
by reducing the weight of your lower body
and making it easier to lift off the ground.
Instead of just holding the move,
what you really wanna be doing,
is creating constant tension
by pushing constantly off the ground,
keeping your core tight, so you can elevate off the ground
and stay in that straight line.
You wanna get the 90 degree half lay hold
for about five seconds
before moving on to the next progression.
However, a great exercise to master at this progression
will be the 90 degree half lay pumps.
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In the beginning,
you're gonna be falling back fairly quickly.
But you wanna work towards holding it longer,
each time with more control.
This exercise is really gonna help you
with that forward lean,
but also maintaining that push
throughout the entire exercise.
With this exercise, you're not just leaning forward,
but you're also pushing from the waistline
to lift your body off the ground.
Moving on to the final progression.
We have the 90 degree straddle hold.
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This progression is really similar to the 90 degree hold,
except that your legs are spread out in a straddle position,
reducing a little bit more of the waist.
You wanna continue to practice and scale this exercise
by slowly bringing your feet
closer and closer together over time
until you can hold the full 90 degree hold.
A great exercise to help transition
from the straddle 90 degree hold
to the actual 90 degree hold
will be 90 degree pumps.
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This exercise is similar to the half way pumps,
except that we're gonna have our legs fully extended,
pushing off the ground,
while maintaining that forward lean.
And in the beginning, you can even use your toes
to help elevate off the ground.
But always do it with as much control as possible.
Now if you've completed
all the progressions to this exercise
and you're still having trouble with the balance,
a great exercise to try would be the elbow lever.
During this exercise,
we'll reduce the amount of strength involved,
but we'll allow you to focus on the balance.
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You wanna practice these progressions
at least three times a week
until you mastered the 90 degree hold.
Thank you, Osvaldo so much for demonstrading.
And thank you guys so much for watching.
If you liked this video or it helps you in any way,
definitely smash that like button
and share this video with a friend
that's trying to learn the 90 degree hold.
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With that said, thank you guys so much for watching.
And I'll see you next Sunday.
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