Hit the strength benchmark before you touch a skill

I want to start callisthenics but what skill should I learn first flench muscle up or maybe front l or should I just focus on basic strength I'm so confused about from where to start probably a lot of you have the same question it's important to understand where to begin so you can enjoy the entire process progress faster and stay injury free one key piece of advice don't jump straight into PL or front L training this is Advanced skill that require good strength mind muscle connection and passion instead you should focus on building foundational strength and incorporating beginner skills to stay motivated and feel a sense of accomplishment when you master them yeah so why do you need to build foundational strength and practice beginner skills before attempting PL or front lever H it's a great question first these skills take a long time to master many people give up because they don't see quick progress after repeating the same exercises for like 6 12 months yeah so many people expecting result maybe in one week or two weeks but with the pl you do the same exercise for 1 month for two months and just like you see progress 1 second one degree in your PL L and it's already good but the problem with the beginners they want fast result and then they don't see any result and they're like oh it's not for me I don't want to do it and then they give up second both of the skills require a good amount of strength and control if you can do 15 pull-ups and 40 push-ups that a good strength Benchmark for starting practicing Advanced skill at this level of strength your main focus can be on engagement how to press maintain protraction and think about your Technique however if you don't have at this level of strength and struggle to do even 10 pushups then your main focus will be just how to extend your arms you know how to do pushup you will not be able to focus on key aspects of the skill such as mechanical traction and holding a proper form in beginners muscle mind connection is generally weaker by focusing on foundational strength and basic skills you will improve this connection which will lead to better performance and faster progress with Advance skill like the plch or front lver in simple terms instead of focusing on just have to extend your arms you will be able to focus on protraction and how to activate your core muscle so what skill you should start with okay B let me break it down for you but first before we move to this skill subscribe turn on notifications so you don't miss the next video done done okay let's go first kill kick up to the wall hand standand hold requirement for the hand stand just 10 pushup step one Pike walk this exercise is great to improve our shoulder stability and increase strand we start in the push-up position place your hands not too wide and not too close around your shoulder whave then we step to the pike shoulder push try to isolate push as much as you can towards the ears raise your hips up and now step forward small steps push shoulders as much as you can maintain weight on your hands okay and backward try to maintain manly weight on your hands step two kick up to the 45° so the starting position Place hands in front of you not too wide and not too close little bit wider than your shoulders then spread your fingers for better to control then from here step back this leg close to your chest shoulders fully Elevate and isolate not forward not backward it should be in line with your hand and keep this elevation all the time during the kick up then this leg fully straight now we need to isolate don't arch your back flex your abs shoulder fully isolated and push over the ears now look leg up down and push to 45° this leg push and this isolated so it's don't go too much up and don't arch your back keep your UPS flexed leg fully straight okay one more time down up down up down up practice this movement until you can do stable and with a good control without the arching if you can do more to the like 60° then you can move to the next step step three kick up from some high so I have this parets usually I recommend to use like a chair box around 60 cm high but like outside probably will have only parets or maybe some wooden blocks so I have a paret place around like 1 M away from the wall then place your hands in front of the wall 20 cm away sprad your fingers so you should remember this sprad your fingers then place this leg on the P bar then try to extend and press your hips up this leg up you see you almost on in the handstand then from here we need to get down and up down and up don't arch your back keep full shoulder isolated flex your abs and now let's do down up and reach the wall straight legs don't bend at all keep your leg fully straight don't do this it's a never do this okay I don't want to see it this so again shoulder fully isolate then leg fully straight down up and reach the wall great so if you can do five reps with a good control and you feel stable then move to the next step so now you're ready for the last step to unlock that skill which will lead f for the free hand stand so last step we do kick up and hold so pay attention hands Place 15 20 cm away from the wall spread your fingers hands around your shoulder Rave then shoulder fully isolate Place one leg around your hip line knee close to the chest this leg fully straight flex your abs and shoulder fully is leg then from here what we do is let back up down and kick up shoulders don't move forward don't do this no you need to isolate and just look between your hands so down up to the wall don't Arch don't do this you will never be able to do consistently hand stand so pay attention to the technique from the F steps left straight and now down up and reach the wall good and hold around 20 30 seconds once you can hold 20 30 seconds then you can start practicing chest to the wall and later three hand stand if you want to see detail tutorial about how to reach three hand stand then write comment below free hand stand and I will do it skill two L SE requirement for this skill just then pushup step one you need to have a good flexibility if you can't touch your toes then you should working more on your flexibility so start working on your front band once you can touch your toes then you can move to the next step about the starting position pay attention to try to push your shoulders down the press as much as possible away from the ears so this is the important starting position for lat for any steps down and protract and isay step two single knee raise to 90° do one by one one you can do 10 reps each leg then you can move to the next step step three tuck LC hold slowly start by engaging your abs hip flexor raise your knee to the 90° and hold 10 seconds once you can hold 10 seconds move to the next step step four single leg raise to 90° if you can do five reps each leg then you ready for the next step step five s leg 90° hold if you can do hold 6 seconds move to the next level step six leg race to 90° try to rise as high as possible if you can do five reps then you're ready for the last one and the last step knees to 90° and from here we try to extend legs to the lcat and hold first you can keep legs slightly bent and then with the time you can extend and hold s skill cow P requirement 10 push-ups and one Pike pushup step one Bend arm Pike hold so Pike position then from here we start bend your arms and lean forward to the 90° and hold 10 seconds once you can hold 10 seconds then you are ready for the next step step two crw for with s in but first let's break down the technique about the technique you need deep squat position then from here place your hands in front of you the same weave as your shoulders bre your fingers for better control then from here we start shifting weight forward on your hands move your shoulders forward and start lifting on your toes press your hips up then from here we start slowly bending arms but try to external rotate and bring your elbow close to your body start Bend then press your hips up flex your abs and place your knee on your triceps place your knee on the triceps and hold try to maintain as maximum weight on your hands as possible and just minimum on your feet if you can hold this position for 15 seconds then you are ready for the next step in the next step let's working to try lift our feet up and down so we get to the cow post feet assist distance okay then place your feet on the toes like this now keep pressing your hips upward engage your UPS shifting weight forward push with the fingers and then slowly one foot up down one foot up down and now let's try both up and down up and down up and down and working on repetition once you can do like a five reps then try to lift and hold as long as you can so let's do again get to the position now slowly lift lift lift lift and hold once you can hold 10 seconds then you can move to the next step even harder and last step for more advanced athletes is once you can hold Crow posst 10 seconds then what you should do is try to press your hips upward and extend one leg to the 45° and then back to your elbow then again extend back to Elbow and then you can even extend both legs to the handstand and then push later but it's not for now now just practice SC for 10 seconds and later when you get stronger you can move to that one skill four pull over requirement for this skill is five pull up and I'll sit 10 seconds hold Step One is on hanging position tackle seat and from here we need to rise all the way up and down five reps try to keep your arm straight and leg all the time at the TU position if you can do five reps then you can move to the step two jump on the bar up to the 90° and from here we need to raise legs to the bar and down up down five reps so if you can do three five reps that indicator that you are strong enough move to learning that technique so now let's move to to the low bar we need to low bar around your chin no high not higher because we need to working on technique and bar should be low enough so what we do is this is the starting position and from here we need to think about jump and move legs over the bar and try to keep this 90° position with slightly swing like this from here step forward and jump and push step and jump so very important point is when you jump try to bring the bar around your belly button if it will be too low you will not be able to roll also if you feel straight legs it's quite hard for you you can do in the TU position so again keep this 90° keep your arms bent and from here we do step forward and jump knee try to get over the bar from here and jump again step and jump right so if you can do five reps clean and you feel comfortable then let's move to the high bar also one very important point is when you hold in the 90° position and then when you move your legs above the bar you should move your shoulders slightly down but still keep tension in your biceps keep your arms bent don't extend because if you will extend you will lose the back and you will not be able to do it so you need to keep here and then just slow shoulders slightly move back and down this what going to happen if you will lose the tension step and no there is no chance so what you should do I will show you slowly step rels move and look I hope you understand next step we are going on the high bar first we're going to do with the swing and then when you have a good control good strength and good coordination have to move your legs you can do slower to the high bar then pull up to the like around your nose area then from here we start to swing swing and now swing and try to drive your legs up and reach around your belly bottom and then push so pay attention when you pull keep this 90° all the time just when you're ready to raise your legs up above the bar start moving your shoulders slightly down but don't extend because what going to happen if you extend your arms is going to be like this this what going to happen once you can do three five reps comfortable and you feel good control then you can try to do slower up to the bar engage your abs and now from here we do pull up to the nose and from here leg raise to the belly button and up once you can do this then you can do slightly faster so it's look smoothly and cleaner slightly faster it's going to be like this great and the last kill elbows plunge requirement for this kill 15 20 push-ups for that skill I recommend to use the powerless barar it will be better for your wrist position because as a beginner your wrist is not strong enough to handle your weight and on the floor you get a lot of pressure to the joint and as a result you can injure yourself so better to use P bar and now let's go to step one step one we do push up so Place parallels on the floor slightly closer than your shoulder wave so it should be narrow position we go in the narrow position slightly lean forward then from here we do push up and try to bring your elbows to your belly but like this and then push again ex turn rotate elbow to your belly button and push so when you do push up pay attention to bring your elbow to here so to stck to your body this very important so not here not here bring here one more time once you can do 10 reps then you ready for the next step step two elbow plung with feet assistance so you're in the push-up position now exteral rotate now start bending arms bring to your belly button and now just hold this position with Feit assistance hold like 10 seconds if you feel stable you can lift one fot up down up great once you can hold 10 15 seconds then you're ready for the next step so for this step we need resistant band and we do elbows hold with band assistance so place your band around the hips line get to the push-up position now external rotate elbows external rotate start bending your arms place around your belly button now Lean Forward press your hips up and press your heels up just one and then another and try to hold once you can hold 10 seconds easy you can do without the band so remove the band get to the position and hold great that's all for today I'm sure this video will help you to reach your goal in 2025 guys if you want to see more video tutorials then subscribe turn notification and write comment below Andre strong more video tutorials and I will do for you remember one thing if you push and never give up you can be the next Legend in kisic so keep going you you you you will be the next Legend kisic I'm strong and see you soon bye

Do I need strong foundation? Should I train every day or not? What exercises should I do? How do I prevent forearm and wrist injury? Today, in this video, I will cover everything you need to know about how to start planche training properly from zero. I will cover. First, do you need a strong foundation? Second, technique. Third, five exercises every beginner should start with. Fourth, how often should you train? Fifth, how to prevent forearm injury. First, do you need strong foundation? Yes, guys. Before you start practicing planche seriously, you need basic strength. The sweet spot I recommend, 12 strict pull-ups, 20 controlled dips, 30 clean push-ups. But, why? Because in the beginning, if you can only do eight clean push-ups, your brain and your body is focusing on how to survive this rep. But, when you already have a solid foundation, your focus change. Instead of thinking about how to completing the rep, you start thinking about scapula protraction, shoulder depression, posterior pelvic tilt, proper engagement. That's a completely different level of training. Pull-ups are also important because they build overall upper body strength and shoulder stability. Strong lats and controlled scapula will stabilize better when you're leaning forward in planche. So, first, 4-8 weeks, build base. Three times per week, full body workout. And only then, start planche specific work. Now, let's talk about technique. This is the most important section. There six key components. First, hands position. This This very important key component because if you will place your hands wrong, ah, you will injure yourself. So, if you're a beginner, use the P-bars. Why? Because on the P-bars, the stress on your wrist joint way less compared to the floor. When you're doing on the floor, there is, ah, too much pressure to your joint and that's can cause pain. As a beginner, I recommend use parallettes bar. So, let's talk about the grip on the parallettes bar. How should you place the P-bars and how your grip should look like. So, first it's don't place the parallettes too wide. Don't place too close. I recommend slightly wider than your shoulder width. So, when you're doing, for example, push-up, you can go all the way down and elbows will not touch your body. The next one it's about your grip. This is incorrect. This is incorrect. Focus to place perpendicular straight to the P-bars. So, your forearm is straight on the P-bar. Not like this, not like this. Fully straight. Then, from here, full grip with the thumb and with the fingers and that's how your grip should look like. This is correct grip position. If you're talking on the floor, let's say you don't have a P-bars and you want to use the floor. Never place your hands straight. First, I recommend to rotate your hands to at least 40 5° where your thumb will face forward. This is the position. Wrong. Incorrect. You will injure yourself. Rotate to the 45°. And spread your fingers as wide >> [music] >> as you can for better control. Second key component is your elbow. What about your elbow? First, you should keep your elbows all the time straight when you're doing the planche. Then, what you should do is to external rotate to the 45° like this. So, your elbow should look forward to the external. This is too much. This is correct. 45° incorrect incorrect too much 45° this is correct position. Woo. Wait. A lot of people tell me I'm strong but can't do planche. I'm stuck. I have no progress. How do I structure my training? Sound familiar? And here the truth. Strength not equal skills. To progress you need the right program for your level. That's why I create a free 4-video mini course that reveals how to program based on your actual level. Training structure that balance strength and skills. Recovery secrets that accelerate your progress. It will help you to unlock progress and advance skill like planche, front lever, and muscle up. It's completely free. Start today. Link in the description. Third key component shoulders. So, what do you need to know? It's shoulder elevation, shoulder depressed. Elevation, depressed. In the planche never elevate your shoulders. Shoulders should be fully depressed down. Focus to bring your shoulders as close to the center of mass as possible. So, try to make this distance shorter. And then also what you need to remember is shoulder external rotate. So, let's say depressed and [music] then external rotate. External rotate. External rotate and engage your chest even more. So, I'm a tight depressed and external rotate. Focus like you want to squeeze and bring your shoulders close to each other and engage your chest. Fourth key component is scapula protraction. So, let's break down so you understand how to do it because this is the most important key in the planche. Let's explain. This is retraction. This is elevation. This is depressed. And this is protraction. What you should focus it. You want to open your shoulder blades out and forward [music] around your rib ridge. So, one more time, when you're doing this scapula protraction, you need to focus it by engaging your serratus anterior. Probably you don't care about serratus anterior, let's just explain. Okay, so focus it. You want to move your shoulder blades forward and out like you want to reach something in front of you and at the same time pull your upper back opposite direction. So, try to round your back, but don't do this like a spine [music] flexion. No. Keep your back straight, then move shoulder forward like you want to reach something in front of you and move upper back opposite direction at the same time. And practice like this in front of the mirror just to understand how to open the scapula, how to protract. It will help you to improve your mind-muscle connection. You can stand even in front of the wall, try to reach the wall and at the same time push your upper back opposite direction. Try to practice scapula protraction in front of the mirror every day. It will help you a lot. Fifth key component which I want to cover is chest inside. Yes, this small key helps to many of my students understand how to protract and maintain protraction all the time. So, when you do the protraction, focus like you want to pinch your to your chest like this, inside. So, chest inside, chest inside like you want to hug someone. Put your fingers on your thoracic here and just push your chest inside and it will help you to open your scapula more, to protract your scapula more. Look, just understand, chest inside. And the shoulder blades just move forward around your rib ridge. And when you're doing the planche, also focus to slightly engage your chest. It will stabilize your scapula. And the last key component is posterior pelvic tilt and core engagement. This is very important to maintain perfect straight line. So, what you need to know is place your hand here and here. And focus like you want to bring the hands close to each other. So, it will make your body shorter and it's automatically the center of mass will shifting slightly up. So, focus. You want to engage your abs and posterior pelvic tilt like this. You see? And abs engage. So, one more time. This very important because you need to remember shorter your body, easier to hold the planche. If your shoulder depressed, automatically closer to the center of mass. If your abs will be engaged, automatically closer to center of mass. And in this way to hold the planche, it will be way easier. Now, one more time. Let's break down every key but in the push-up position. Place hands in front of you, slightly wider than your shoulder width, rotate to the 45°, spread your fingers for better stability. Elbows fully straight and it should rotate to the 45°, look forward. Shoulders fully depressed. Full scapula protraction. This is You need to keep shoulder depressed. So, one more time. Like this. Then, posterior pelvic tilt and engage your core. Like this. This is only fans. No, you need posterior pelvic tilt like this. Keep your glutes engaged, your legs fully straight, quads engaged, head in the neutral position. This is the correct position. If [music] these five elements are not controlled, your planche will never be stable. So, five exercises every beginner should start with. First and the most important exercise, straight arm scapula push-up. This specific exercise will help you to understand how to protract, will develop more control and more strength. All the same as back key components about the hands position to the 45 degree. Shoulders fully depressed, scapula protracted, posterior pelvic tilt. Keep your arms fully straight all the time. Then full retraction. Move as slow as you can. Keep your arms straight. Don't bend at all. Then from here start. Up, push away from the floor. Try to stay as high as you can. Keep your posterior pelvic tilt. Shoulders depressed, full protraction, hold for 1 second, and then again going down, arms straight. And up. Keep 1 second hold at the top position. If you do like this, this is No. No. Never. Okay? Full protraction, posterior pelvic tilt, straight legs. Down. Up. Exaggerate the protraction. Hold 1 second. Once you can do this exercise and you feel good control, good position, and you want to develop more strength, take a band like this. Just a second. In close. Place around your upper back. Then the same position. Full protraction now. Band give you even more resistance and you can easier to understand how to push away. Posterior pelvic tilt. Okay, this is the position now. Full retraction. And now focus. To protract and push through the band as high as you can. Hold. Hold. Engage the muscle. Engage. And down. And once you start doing with the band, this exercise, this progression will develop incredible strength. Second, planche lean. The most important beginner progression. But 95% of people when start doing this exercise, they're doing completely wrong because over internet, everybody says, "Lean as much as you can. Lean as much as you can. Lean as much as you can." And what happened? Look. You lean as much as you can. You lean lean lean lean and then you just fall and then like, "My forearm." Of course, because planche lean is about to press as high from the floor as possible and lean at the same time and keep the engagement. So, the same hands position to the 45° then from here step forward then this is the starting position. From here start lean forward full protraction. Try to stay as high from the [music] floor as possible. Shoulder down, external rotation, and then posterior pelvic tilt, and move your hips down. Once you feel comfortable in this position, you can try to lean slightly more forward and try to stay as high as you can. Focus like you want to press away from the floor. Lean slightly more, but if you start losing the engagement, that mean you lean too much and you need to get step back. You need to get to the position where you can hold for at least 10 seconds with a good protraction, good engagement. Remember, planche lean, dynamic planche lean, is about lean and press away from the floor. So, get to the position. 10 seconds. Next time, try to go for more 10 seconds. Once you lean and you feel like, "Oh, I cannot hold there." So, get step back and work on that progression. Build that position because this is the most important first step towards the planche. Third exercise, pseudo push-up and my favorite exercise. This exercise helps to build an incredible internal deltoid strength. I see often people like, "Yeah, the the the the the no." Terrible. Terrible. Terrible. So, now pay attention to the technique. Pseudo push-up is the combination of two exercise, planche lean and push-up. The starting position the same as in the planche lean. Full protraction, shoulders down, posterior pelvic tilt. Then, what you need to do is keep that position and start moving down slowly to the bottom where you try to reach with your hands to your center of mass and then start pushing up and keep that planche lean position at the top and get back to the proper engagement. When you become a stronger, you will be able to get as low and lean forward as much where you will be able to lift your feet up. You can increase the difficulty of the exercise just lean more, more and more. At the beginning, try to lean just a little where you can do at least five reps. Then, you can increase the lean and that automatically become way hard and like this you can control the progression. This is perfect [music] pseudo push-up. Look. If you can do 20 reps like this, send me the video. Fourth, hollow body raises to develop core strength. Lie down on the floor. Then, you should start moving with flexing your abs. Not the legs, not the shoulder, just flexing your abs like this. Then, once your abs is fully flexed, your lower back in touch with the floor, just engage your glutes and lift your legs just like a 15-20 cm away from the floor. Then, at the same time you need to lift the arms up and to maintain full protraction. Complete movement is this. Then, to make it harder you can keep your arms here like this. And fifth, last exercise is tuck planche press with the feet assistance. Place hands around your knee to the 45°. Spread your fingers for better control. Then, from here, focus. Full protraction, shoulders down, abs engage, chest inside, start pressing upward with minimum weight on your feet. Press as high you can away from the floor. Press press press press press press, and still minimum weight on your feet. And then, all the way down, full protraction. Keep rounded back and down. You need to maintain as minimum weight on your feet as possible, and mainly using only your arm. Once you can do easy with minimum weight on your feet, you can start working even without the feet assistance like this. This specific exercise will build incredible shoulder strength, which will help to progress faster in the planche because it's not only building the shoulder strength, but also internally torque. It will develop more strength in your protraction. But, important part is use as minimum weight on your feet as possible. Mainly work with your arm and shoulder. Try to push away from the floor and as high [music] as you can. How often should you train? Let's cover this topic because often people start training four five times a week, and then they overtrain and injure themselves. They're like, "Uh-huh, I don't know why do I injure myself?" Of course, because as a beginner, you should not train more than two times a week and should not [music] exceed more than 20 sets in total. With the time, when your body adapt and your recovery is faster, you can increase to three times, even four times. But, as a beginner, do not hit overtraining. Start with two times a week, 20 sets in total, 10 sets per workout. How to prevent forearm wrist injury? First, you didn't warm up well. Second, overtraining. And third, your shoulders are weak. When you get to the planche lean position, and then you like a leaning leaning, and then your shoulders cannot hold anymore, you start squeezing the bars and try to compensate weak shoulder by engaging your forearms. And that give a huge tension, huge load to your forearms, and that's where you can strain your forearms. Pay attention to this. First, warm up. Second, don't hit overtraining. Third, don't compensate weak shoulder by squeezing the bars. And four, weak forearm. So, that's all for today. Guys, focus on six key components. Master every exercise. Master the protraction, planche lean, press to the tuck planche. Every exercise is very important if you want to reach planche in the future. Practice this. And if you want to see the next part where I break down about how to achieve tuck advanced straddle, [music] then comment below more tutorials, and I will do it. Thank you for watching. Remember, if you keep pushing, never give up, you can become the next legend in calisthenics. Thank you. Andre strong. Bye.

Hi guys, I'm Andrew Strong. Welcome to my YouTube channel. Today I will show you top five mistakes that mostly atlets made when they start to learning the PLCH. And maybe someone don't know who I am. I'm top calisthenic atlet and coach. And like my followers say, I have one of the best PLCH in the world. I don't know if it's true or not. I will put some video right now. Okay, what do you think? Are you agree or not? Write your opinion in comment. First mistake, not enough basic strength. Yeah, not enough basic strength. It's the biggest mistake because a lot of athletes start to learning the PLCH when they not able to do at least 10 pull-up or 30 push-up and then why I can't do it? Because you don't have a power. You don't have a power to do the per exercise but you start. Yeah, it's stupid. Yeah, you have to start when you able to do at least 15 pull-up and 30 push-up. It mean you have a power to do the exercises and like this you will progress faster. Yeah, you will progress much faster when you have a power. If you don't have a power, you will learn the tuck plunge around 3 months. But if you have a power, you will learn in two weeks. Second mistake, skip warm up. Yes, a lot of athletes don't care about warm up. They say, "Ah, it's too boring. It's I don't need it's too boring. I don't need warm up. I'm not weaker." And then during the workout like my wrist pain, a my elbows pain, I hurt my shoulders. Of course, because you skip warm up. Warm up, it's important part in every workout. You have to do warm up. You have to prepare your muscle. You have to prepare your body. Your tendons have to be ready to do the prayer exercise. If you do warm up, you will do 100% on the workout. Your workout will be more effective. So don't ski warm up and do it. And if you want to see full video about PLCH warm up, then check link in the description. Mistake three, incorrect technique. Yeah, a lot of athletes don't know the technique and then they not able to do the exercise. They think they don't have a power and try to push, try to do the tuck plch, try to do the strata plan. Why I cannot do why I always lose? Why I lose my scapula protraction? Why my elbows binding? Because you don't know the technique. Technique is important part in every exercise. So now I will show you five important things in the plun technique. So about the plunge technique, wrist position, turn 45°. If you will put the straight it will be really painful. So turn 45 degree. Elbows turn forward. So if you will put here no it will be bending. You will not able to press correct. So elbows turn forward for forward 45°. Then shoulders not elevate to the ears. No you have to down. So push the shoulders down from ears. Next one. Scapula protraction. Don't do like this. Not bending your back. No, you have to open the scalpel. You have to flexing the lats and shoulders down from ears. So like this. This is a correct position. So I to show you from this side. Look this incorrect. This incorrect. This is the correct position. Then ups you have to flexing ups like this. This is correct. And squeeze glutes. And then when you move to the plch. So hold it and just lift up. And you can hold Mistake four, skip step in the progression. Yeah, a lot of athletes rush from one position to another position, but not enough power. Yes, from easy exercise to hard exercise. No, you have to go step by step. From tuck plunch, you cannot go to the straa plch directly. And I have identified nine level progression. First level tuck plunchch toes touch the floor. Second level, tuck plunchch, 5 seconds. Third level, tuck plunchch, 10 seconds. Level four, tuck plunchch, 15 seconds. Level five, advanced attack plch, 5 seconds. Level six, advanced attack plch 10 seconds. Level seven, advanced V plch, 5 seconds. Level eight, advanced V plch, 10 seconds. Level nine strle 3 seconds soon in few days I will announce my application about plch workout. Yeah, you will able to train with me. It's over 100 exercises and close a group where all athletes can communicate, share video, share the progression and every day I will take a few video and analyze their mistake. So don't miss this challenge, don't miss announce. Yeah, follow my Instagram and I will announce in my story. Mistake five, overtraining. Yes, overtraining is also a big mistake because a lot of beginners do like four, five PLCH workout a week and they and they think like, "Oh, I want PLCH. I want I will do like a five workout a week and I will do like a plench in months." No, it doesn't work like this. You need to recover well from one workout to another workout. When you are beginner, you have to do only two plunchch workout a week because your muscle have to rest. You have to recover well because if you will do like a four or five workout a week, you will come to work out and then like my biceps pain, I cannot push well. Oh, I don't have a power to push. Yeah, because your muscle need to rest. So don't do too much workout. Recover well. It's important because if you are not recovered, you can hurt yourself. It's all for today. I hope after this video you will not make this mistake. Yeah. And if you like this type of video, then tap the like, write a comment, and subscribe. Yeah, you are the best. I'm Andrew Strong, and see you soon. Yeah, good luck. Bye bye. Bye.

how to train basic strength in calisthenics to learn such cool skills without basic strength training you won't be able to achieve such results and your progress will be very slow hi guys I'm Andrew Strong topical listening Catlett and planche master and after this video you'll be able to create your own training plan approach work out more consciously and today we will discuss the following questions how to train and which exercise to perform how many exercises sets and Reps to do how to split workout during the week how to not stuck in the progress and the main question when to start learning skills let's answer on the first question how to train and which exercise to do first you have to identify on which basic strength level you are I have identified four levels first level complete beginner you cannot do pull up and push-up second level beginner athlete who can do at least five pull-ups and about 10 20 push-ups third level intermediate can do 10 15 pull up and to round 30 40 push-up and advanced level athlete who can do 15 plus pull up and 40 plus push up each level has its own specific train and now let's talk about level one I advice for complete beginner to do light basic exercise to strengthening the muscle and increase the body control to increase the pull strength I recommend to do the neck exercise of Australian pull up pull up with a resistant band negative pull up as slow as you can scar pull up pull up next exercises for push power kneeling push-up neckline push up hybrid push up slowly down with the straight legs then stand on knee and up exercises for core muscle new races to the 90 degree crunches new race to the chest almost plant knee to the chest one by one full leg muscle strengthening body weight squat lunges walk calf races step up on the box for this level recommend to do a full body workout 3 times a week that would last 45 60 Minutes do for exercise 3-4 sets for the heart exercise though 16 repetition for the easy exercise to do 10 15 reps Focus maximum on the technique and don't work to the failure as for beginner Feller can negatively affect for the muscle condition and the recovery will take way longer and is ambiguous to cure herself also every after workout I recommend to do the stretching routine for 10 15 minutes do it to the specific often feel a strong pain in their back therefore I suggest using foam roller during the stretch to relax your muscle to prevent the stricter movement and to elevate brain I recommend using the food Beast back roller set this three pack provide different massage pressure ensure your entire back get the most comfortable pain relief the set come in 12 inches 9 inches and 6 inches sizes when you lie on the rollers with the largest the size the greater the area of your bags that touch the wheels and the lower the intensity of the massage the 12 inches roller massage superficial muscles the 9 inches One reach deeper muscle and the smallest one 6 inches Target deepest muscle this ensures your entire back muscle gets the most comfortable relaxation with this back roller special spine Groove design protect your spine from injury and unnecessary pressure you will experience relaxation on both sides of your spine like never before by using special link in this promo code you will receive a 15 percent discount on the official website if you're ordering from Amazon you can get 10 discount by using this special code all links and code you can find out in the description now you know how complete beginners should Trend an example of our Cloud routine I add to my closet telegram Channel link you can find in the description join the channel level 2 beginner Atlas who can already do pull up push-up I recommend to focus to increasing the strength body control and also increase the repetition number to increase the pull strength I recommend to do the next exercises pull up chin up 90 degree hold Australian pull up with the pose 3 seconds at the top Australian pull up feet elevated on a box for push Trend do the next exercise regular push up close and push on slow push up two seconds down and two seconds up jeeps on Parallel bar Jeeps with a resistance band for the preview level I already showed the exercises for abdominal and cormas now I just will show the harder variation new race to the church tackle seat hole on the horizontal bar and what about the leg for the legs I recommend to do the same exercise as for beginner and also add some another variation I advise doing full body workouts that would last 60 75 minutes three times a week so for example one day you do the regular one the next then you do chin up also the next workout you can go wider or closer grip the same in the push-up you can do the regular one then little bit wider a little bit closer like that in the different days you will focus on the different muscle group perform four or five exercises of three four sets and repetition should be around 6 15 it depends of which exercise you do for the pull up it should be six eight wrap for the push-up it can be 15 plus and for the squad it can be even more so try to do around 70 80 percent of your maximum reps an example of our color routine I will add to my telegram Channel and also I will add Widow with the Verma protein so you just have to follow from beginning to the end level 3 intermediate at this level you can start to learning the beginner skills because you have already strength and body control so your body is ready I recommend to practice all skill in the beginning of the workout when your body fresh when you have a full energy full strength because all skills require a lot of your concentration and you will spend almost full energy I think you have a question in your head what skill can I learn so you can start with the l-suit back lever then human flag headstand elbow planche bending arm planche and of course handstand I advise you to choose one two skills no more and concentrate on them and once you have to mastering them and can do easy without a lot of concentration and without too much shaking then you can move to another one and keep improving the old one tutorials and tips how to learn back lever handstand human flag you can found on my YouTube channel link I will add in the description and what about the basic exercise because now you have a way more strength and more body control I recommend to add the next exercises weight pull up for your back muscle slowly with the post three seconds try pull up to the chest Club push-up buy push up for strengthening your shoulders muscle why push up for strengthening your chest muscle triceps extension lunger jump you still squat with a hand assistance like the races to the bar straight body races perfect exercise to increase the core muscle for the handstand and planche your workout should last about 90 minutes 4 times a week for this level I recommend to do the split workout why because you start to learn the skill and they recommend to do only one skill in workout so for example today you do one skill tomorrow rest and the next workout another skill so in this way you will have a two workout of each skill for example your card will look like this you have chosen two skill back lever and handstand so Monday and first workout in a week will look like back lever around 30 40 minutes routine and also the basic strand choose two three exercise for the back lever what is suit for your level of strength because if you will choose two Hard Exercise then you will not able to do with a proper technique back level routine rests around 5-10 minutes and move to the basic exercise choose four five exercise for example one pull exercise it will be strict pull up then to push exercise push up on parallels bar and closet grip push up slowly down slowly up and one two exercise for your abdominal and two costs after workout do stretching routine for 10 15 minutes it will help a lot for your recovery and now let's move to Second workout of your week second workout of your week will look like in the beginning of workout you do 30 45 minute can stand routine for around two three exercises then you do the basic routine for around 60 Minutes as in preview workout we focus more on back and chest in this workout we focus on shoulders and boys above the handstand don't rush in the progression choose exercise what is suit for your level of strength because if you will choose the hard one then your Technique will be and you will just fall fall I would recommend practice near the wall and also do a lot of push-ups a lot of fight push-ups to increase the shoulder strength to increase the body control to increase the understanding on what position you are so if you want to see the tutorial that I will add Link in the description and when you finish with the handstand routine I recommend to rest 10 minutes and then move to the basic routine basic routine to pull exercise chin up and Australian chin up and two push exercise bike push-up and incline push-up and in the end add one exercise for the leg and one exercise for the Cup squad with the jump and call races do each exercise four sets of 80 maximum of your maximum repetition the rest should be around 2 minutes two thirds and the direction of the workout should be around 90 minutes one very important thing at this level that sometimes you can go to the fella yeah to the fell for example when you do the last set you just push to the fellow when you couldn't do even one more rep at this point your muscle would get maximum lot and you will see amazing result and of course an example of our Cloud routine I will add to my telegram channel so just go and take it finally level 4 advances in this level you can start to learn hard SQL s planche front lever and Sample shot muscle lot what I do recommend to start learning this skill before because you don't have enough strength and then you will not able to do with the perfect technique and you will like ah why stuck in the progress why I can't push to the next level because you don't have enough strength and you will fail well and track you're like oh I can start to learn this skill before you know why because you didn't have such strength you was not able to do 15 pull up he was not able to push yourself more than 120 rap and that mean you don't have enough strength to do the pre-exercise to do the exercises the perfect technique to nurse a skill because if you will do with a bad technique if you will not able to push yourself then like a wife fell fell fell and can't progress I can't go further I can go to the next step because lack of the strap strength is very important to learn the advances here don't rush basic strength also in this level you can start to adding extra weight here for your pull up dips and push-ups but how many ways to add so it all depends of your goal if you want to increase strength add weight with which you can window three fire reps if you want to build the muscle then you should add weight with which you can do at least 8 12 reps and if you want to increase the endurance add weight with which you can do 15 plus right actually I would recommend to do one strength workout and one work out for endurance and increase your explosive power what will your workout look like your workout should last around one and a half hours two hours four or five times a week depending on your recovery time if you recover fast then you can do five times but if you feel from one workout to another workout you not recover well then you should do only four times a week it's maximum and about the skills concentrate on learning only one two skills and keep improving skills what you can already do okay for example you have choose two skills planche and muscle up those were called plunge plus weighted pull up and exercise for the core muscle so you spend around 45 minutes for the planche routine it should be around 2-3 exercise and then just do two sets of regular up just to warm up to prepare your body for weighted pull-up weighted pull up do four sets of eight ten reps and rest three search yeah and when you're done with a weighted pull up I recommend to do two more sets the regular one yeah just to increase your endurance in the end of workout do to exercise for the core muscle first exercise leg rests to the bar do four sets of eight twelve reps and the second exercise hollow hold Rises on the floor do four sets of 20 reps on export code you can focus on another skill for example on first workout you did planche so it's more push skill now you can focus on muscle up more pull skill and also add weighty jeeps and one more skill what you can already do just to improving and in the end of workout I recommend to do 10 minutes exercise for increase your forearm strength because forearm it's important calisthenics almost in every skill so the first exercise wrist curl second exercise and if you don't have a dumbbell then you can do with a band if you don't have a band then you should buy so let's do for the forearm pronation other I recommend to do every exercise two sets of 15 reps and rest just one minute and the same as I do for the preview level one example of full workout routine I will add to my yes telegram Channel and the last question what I would like to answer call to avoid stagnation and keep progressing first important was that I recommend to planning each training with and also keeping our cars will not track it with wraps set rest and also extra weight in this way you can drag your progress and understand if you do everything right every week try to add few more repetition or few second hold in the position if you do this extra way try to add more extra weight and then in few weeks you just take your journal and check it's no progressor so it's mean you have a double check your training plan and change something so because it doesn't work in the right way you don't see any progress you have to change or pay more attention on technique second advice try to follow the right technique with many years experience SMS and coach I see many outlets neglect the technique and because of this they progress slow down so you need to master the correct technique so that's the right monster I involved it in the war and you can maintain the right position and also engage them right muscle certain important things don't rush in the progression so what this mean for example you decided to start learning the planche yes and the first position is a planchling but you not master the plenchling in correct position and not enough long you go directly to the attack launch and go directly to Advanced attack planche and just go go but you couldn't do with the right position and then you just fail 12 and say like ah why I fail why I cannot do because you don't have enough strength and you just rush from position to another position I recommend to master the position where you can hold easy you can feel your body then move to another progression for example tuck planche and when you will able to do the 15 second talk planche you can move to another Pro ration Advanced attack punch and like this step by step to the ago and that's very important why is that try to follow the prioritization and have the Lord with how to follow the producation just I will try to explain Justine's easy word that you can understand so one month you train hard yes then one week you have a delude where your muscle your body recover and you get rest for your brain too also you can follow prioritization from workout to workout also from week to week so how to program work out to work out for example today we have a heart planche workout so the next plunge workout should be either or you have one big heart planche workout so the next week should be easier or you have a carpool workout today with the extra weight so the next workout do light without weight I hope you understand my exponential yeah but if you're a little bit confusing like ah there's too much information then write your question in a comment and I will answer every comment I will answer and now the last and most important points are do not be over training and recover well yeah because a lot of Attraction just over training because I say oh I will train today I will train tomorrow and my professor will be fast no then you promise will slow because you are over trained you don't have enough time to recover well for the cover well you have to eat well sleep well stretching after workout and also massage and drink enough the water then your cover will way faster and you will be ready for the next workout that's all for today and I believe that this video will help you a lot and you will show us the best result so thank you for watching and don't forget to show me your support then thumbs the like write a comment and subscribe yes thank you for watching you are the best I'm Andrew Strong and see you soon bye bye bye

You are doing 100 sets of nothing. You get to the bar, you pull as high as you can. You try to get your elbows over the bar and as a result, you just hit the bar. That's it. Game over. And like this again and again and again. Muscle up is not about from the dead hang position trying to pull and get the elbows over the bar. No, you need to learn three pillars. First, trajectory, second, swing, and third, how to get your chest over the bar. Hi guys, I am Andrew Strong, top calisthenic athlete and coach. And today I will show you five steps how to unlock the muscle up. And how do I know this works? Because almost every day at the gym there is some guy come to me and ask like oh can you give me some tips how to unlock the muscle up? Can you show me how to do the muscle up? And guys you know what in 10 15 minutes they can do the muscle up. And that's why I know these steps works well. And I know some of you will be able to unlock today. But first, the requirements. You cannot start practicing the muscle up if your back and pulling strength is not there yet. So the sweet spot is 12 pull-ups with a good form. If you cannot do 12 pull-ups, that's mean you are not ready yet. Then for the next two three months focus mainly to develop more pulling strength to increase your back power and only then follow these steps. So are you ready? Ready to unlock it? Then let's get started. First you need to learn the trajectory. If you can visualize how the muscle up should look like you're on the halfway. So first you need to understand [music] I will try to explain in the easiest way possible. Just imagine this is the bar. If you are in the hang position if you pull straight you will just hit the bar. So you cannot get over the bar. So instead focus you need to stand [music] like 20 30 cm away from the bar. Then you swing forward and then on the way backward focus. You go backward and go as a wave over the bar. So the movement itself it's like a wave. You go forward and over the bar like this. So, not straight. You need to follow the wave. So, the muscle up is not like you pulling and focus to throw your elbows over the bar. No, no, no. You need to focus to get your chest and shoulders over the bar. That's why you need to be as a wave forward, backward, and over the bar again. Forward. You go backward backward and then you need to focus that you're pulling the bar under your chest until your head and shoulders forward. So in this way you will able to get over the bar with minimum effort. Step two swing. I see online people are talking about the strict muscle up but even if you will look into the competition you will see that the highest top outlets they're using the swing to get to the top. So you need to remember don't be super strict. You need to use the swing. And now I want to talk about it. [music] Now let's break it down in the details so you know exactly how to swing in the right way. Like we can see the bar is quite high here. So we need the box. Okay. Take the box so you can easily reach the bar. Then what you need to do is first grab the bar slightly wider than your shoulder width and semi false grip not collapse grip slightly semi false grip like this. Focus to have a strong grip. Then you need to focus to external rotate your shoulders like this to have a better engagement and to be able to produce more force slightly external rotation. This is the starting position. Then focus the body fully engaged. you swing forward and focus get back to the position again. Swing forward and get back to the position. So when you're swinging backward, you need to focus that you want to push away from the bar like this to be able to get back to the box. So one more time forward. And now push all backward like this. Pull backward. Try to engage your legs more. If you do it like this, look. No, this is You should never collapse. You should keep your body tight and work with the shoulders. Focus more on each detail what I just explained to you. Once you have a good control and you understand how to swing well, how to stretch in the front position, how to work with your legs, then just move to the step three. We are going to do muscle up with the feet assistance. Let's grab the box. Let's see if it's perfect high. Okay, good. So, if your head can reach the bar, this mean it's good. Let's see. Yeah, nice sweet spot. But before I break down everything, the important part is where to place the box. You shouldn't place under the bar or behind the bar. You need to place the box in front of you. Your feet should be in front because we need to simulate the swing. Grab the bar slightly wider than your shoulder reef. Semi false grip. Then place your feet in front of you. This is the position. Then what you need to focus shoulder rotate and you need to swing like this. Just practice the swing. Okay? Forward and backward. Forward and backward. Just to understand. So it shouldn't be here. No, it should be in front where you swing. Well, and now let's do the swing. Then on the way backward, we need to start pulling and push with the feet to get over the bar. So swing and get over the bar. And you can see I place my shoulders and my chest over the bar. I'm not holding with the arm. I want to break down one more time here from the side angle so you can understand better. And also let's say if this high is not enough then you can take higher box or even place the few plates. I will take the plates just to make the box higher. So look this is the starting position. Yes. Swing and chest over the bar. And once you understand with this high, then you can do with the lower box, lower box until you get to the position where your arms just slightly bend. And once you can do at least three reps, you are ready for the step four. For step four, we need resistant band. So take the band and you should choose the band with which you can do the muscle up. [music] So the band shouldn't be too light or too strong. Just take the band with the minimal assistance. We need the box. Tie the band around the board. Okay, perfect. So, take the band step with ball print. Okay, then like you can see I'm standing 20 cm away from the bar. So, this is the perfect spot. You grab the bar slightly wider than your shoulder width and semi false grip. So, try to maintain the false grip. Okay, if you feel like you cannot take the chalk with the chalk, it will be way easier. Then from here we do kind of forward and swing with the bend. Just make sure that your core it's tight because if your core will not tight your legs will just and lift up. So make sure to tight your core. So from here and we follow the technique and get chest over the bar and push. Great. one rep and get down to the starting position. For this moment, you don't need to focus to do like a two, three reps. Just do one rep and make sure that you understand the technique, you understand the trajectory and you can do it with the confidence. One more time I want to clarify as I mentioned you need to focus that you as a wave you want to move backwards slightly and only then start bringing the bar under the chest until your shoulders and head over the bar. So the movement is forward then you pull backward and then you start pulling over the bar bar bring under the chest shoulder forward and then only push that's very important also one more thing what I want to show you if you will start pulling too early if you will pull too early this will happen oh no no no you will just your legs will be in front you will throw to your bar. So that's why when you're doing the muscle up, look, you need to pull when you start moving backward. Look, I'm start moving backward and that's when I pull, not earlier. And once you can do three reps with this band and you have confidence and strength, just remove the band and let's do it the real muscle up. Last step, step five, the muscle up. But should it be clean or we can kick? Look at this moment. Don't worry about your technique. Even if you will use the keeping, it's totally fine. The goal is to get over the bar with the swing with the slide keeping. And once you can do three, five reps, then you can start focusing on cleaner muscle up. Then you can start focusing, okay, let's do the clean one. But at first, the goal is to get over the bar with any keeping swing. No matter. Let's do it. So, stand 20 30 cm away from the bar. Then, grab the bar from here. Swing forward and focus to get your chest over the bar and push. Okay. Probably this one was too clean. Yes. Let me show you little bit with the keeping. on look you go swing and then get over the bar and push. The problem is once you can do clean muscle up it's difficult to do the keeping muscle up. So one more time you go forward then moving backward and that's when you start pulling. So again shoulder external rotation swing and over the bar and push. Then to do the second rep, focus to slightly get behind the bar and look here. Swing and get over the bar again and push. And with the time once you understand the technique and you got stronger, you can do clean muscle without pose and small swing. That's it. Five steps, trajectory, swing, f assistance with a resistant band and muscle up. So follow the steps and I'm sure you will unlock the muscle up way faster and maybe some of you even now after this video. Remember, if you keep pushing, never give up, stay consistent, you can become the next legend in calisthenics. Andrew strong and see you soon. Bye.

this is [ __ ] don't do like this I don't know for what this maybe for only fans but not for Palestine today I will show you how to learn the planche in 2023 start with this [Music] well did you understood or was it too fast okay okay don't worry let's consider everything in more detail stop and who am I anyway you might not know me but just one video will let you know how strong I am in the plan [Music] the first question that erases among athlete is am I ready or not remember once and for all if you can do 15 pull up 30 dips 40 push-ups then your boy is ready why is that because the place is a trend skill and without sufficient strength you will not able to perform the exercises the proper technique and your progress will be virtually stagnant the most strength the better so if you want to see a little video about how to increase strength then write in comment below work out strap and I think you don't want to miss this video then subscribe yes tap this run button and turn on notification okay great thank you you are the best what to start with if you have enough strength for learning I recommend to start with the technique as a technique important in every exercise I have identified five important points in technique that will help you to learn the exercise faster and correctly first important point is hands position yeah hands position is very because the wrong position can hurt your wrist and forearm put the hands like that then open your fingers as much as you can and turn the hand 45 degree outside so this is the right hand position elbow position this is the wrong position you have to turn your elbow 45 degree forward like that so one more time wrong the right your elbow look here you have to turn because in this position your biceps and front delt Works more the third point is the shoulders position above the shoulders don't Elevate to the ears it's a big mistake try to push down from ears like this so this is the wrong position push down and flex your legs again wrong right first point and most important one scapula position from here try to push your back up open scapula squeeze chest this is the scapula protraction again this is a retraction this is protraction important don't do like this don't bend your own spine you have to just open this couple and squeeze chest again retraction bending spine scapula protraction and the last point is lower back and hips position lower back this is the wrong position you have to flex in your abs and squeeze glutes this is the right wrong right again this part try to twist in like this from here squeeze ups and squeeze glutes this is a right position I hope all is clear about the technique and we can move forward to track progress I understand when move on to the next exercise I have Outline 9 levels of training beginner one can't do tuck planche beginner 2 dark planche 5 Seconds beginner 3 attack clench 10 seconds intermediate one attack planche 15 seconds intermediate to Advanced Attack planche 5 Seconds intermediary Advanced attack planche 10 seconds Advanced one Advanced to whiplange position 5 Seconds Advanced 2 Advanced replenish 10 seconds last one advances 3 straddle planche 5 seconds so now you know all nine levels and today I will be talking about the beginner levels I will show you 10 exercises that will help you to learn the technique and increase strength wait wait wait wait wait before we move on to the exercise stress one moment next video I will create about how move from Advanced attack planche to the strata planche and they think you don't want to miss this video yeah then subscribe smash this red button first exercise straight arm scapula push up starting position plank couple of retraction UPS flexing this is the starting position now try to lose down retraction maximum down and from here push protraction and abs flexing again retraction for attraction just don't do like this this is a [ __ ] or like this no you have to go slowly down retraction lows and then up for attraction and squeeze glute squeeze squeeze this exercise is perfect to increase the Deep back muscle to hold the scalpel a protraction position and learn the right position second exercise planche lean starting position hands 45 degree a couple of retraction ABS flexes crease glutes hooray now Lean Forward lean lean lean close this position hold if you feel you can easily hold 10 seconds then move more forward more more more okay hold this position yeah easy then lean even more forward just don't lose here try to keep this couple of protraction all time and knobs flexing and squeeze glue then you can put your fist on the toes like this and hold third exercise Dynamic plan chilling starting position hands turn out 45 degree from here step forward so the bike is starting position from here lean forwards couple of Attraction ABS flexing just pause for one second and push back again forward just not like this no no don't do like this no or like this no you have to move very slowly with this couple of Attraction ABS flexing squeeze glutes yeah don't lose here and not like this keep it straight and push back exercise four shop this is the shoulder strap and prepare your muscle to the planche so the starting position from here move forward little bit like this yes keep your lower back straight and now move down and push up forward it's a couple of protraction again down and up so to make a harder lean more forward yes and go down and push up forward again down and up four or just don't make like this or like this no you have to do very very slowly with the control in every point so slowly down and push up forward to the planche lean position exercise five third plunge future systems this is a first step to the attack planche so the starting position hands to the 45 degree like always this is the starting position from here start to press with the shoulders press your back up Lean Forward keep your feet on the floor press great try to push with the scapula protection with the shoulders like push your body away from the floor close this position for 5 seconds and then slowly down and again press you have to increase your press power press press press press press hold five seconds and again just not like this no it's [ __ ] it's only Lex work I don't know for what this no no no no you have to do very slowly try to help minimize the legs and push maximize the shoulders push push push push push and hold five four three two one and slowly down exercise six duck plunge with a resistant band this is a second step to the top planche so the starting position take your band and put here on the waist then slowly go down hands position 45 degree from here press up knee to the chest and try to push with the shoulders scalp up retraction and slowly lift your legs one buy one and hold very important point that don't stand too much forward because your bent will pull you back or you step here too much then bend will pull you forward no you have to be under the band and try to push maxing with the shoulders so push push push push push push push push great hold and slowly one by one yes and call for 10 15 seconds exercise 7 to increase the Press power tackle seat press to the dark flash this is the starting position so don't lose here push with the shoulders legs close to the chest and from here start to swing up push with a scapula protraction up and down so again push with the shoulders like you want to push your body up away from the wall again push your body away from the floor to the handstand good you can go a little bit faster like this just not like this I don't know for what this maybe for only fans but not for calisthenics so you have to go very slow like this keep your knee all the way to the chest exercise eight finally talk planche hold the starting position hands 45 degree so your hands have to be here one middle of the quad this is the starting position from here start to press shoulders down and press your back up keep your knee close to chest press press lean forward and then slowly one by one press and hold if you feel you don't have enough power then do with the resistance band but don't do like this no no or like this no no no no no no no no no no no no better to do with the resistance band slowly to fill the muscle to increase your strength and then press to the dark planche the right position and hold exercise 9 follow hold and follow hold rest as both exercise I recommend to do so this is a good exercise to increase your core muscle so this is the starting position now start to flex in your abs squeeze glutes lift your shoulders couple of retraction lift your legs and hold and down again good just not like this or like this like a fish on the plate no you have to go very slowly and Hollow cold hold like this just hold this position then you can add also the extra weight take it dumbbells on your hands and hold this position pull your lower back and glutes we need a box so lie down on the box like this yes hold with the arms legs straddle and from here raise your legs up squeeze your glutes maximum and down again up squeeze your glutes and down but don't do so fast or just like this no full range of motion all the way up down so now you know where to start in 2023 yeah and not just training training training training and spend a lot of time to learning the plants foreign