How to learn the Hspu. (With examples+ Plan)

[@BodyweightProcess]

Easily the best breakdown of the HSPU I've seen on this platform. Including each clients differences and the approach needed for each really gives you an idea of how there isn't a "one fit for all" method. Plus the addition of proper form cues, the skill tree, accessory work involved, etc. This is flat out awesome 💯

[@sthenics_]

thank you so much Michael! 😍

[@HeyJD123]

As someone that has been learning the basic handstand for around 3 years now, thanks for not giving a timeline and instead a skill tree. Appreciate it

[@sthenics_]

you are very welcome! keep going!!!

[@benefit-training]

One of the best, if not THE best HSPU tutorial on the KZbin. Thanks guy's and enjoy your coffee!

[@sthenics_]

thaaaaank you

[@the_rapha]

Thanks for your amazing work! It's so important for people to see realistic journeys and progressions!

[@sthenics_]

amaing to see you become a beast THE rapha

[@denisdimitrov5995]

Amazing! I see now the mistakes I was making with some of my clients. Also saw some things I could improve in my own HSpu! I really love this science-based approach! Keep going man!

[@sthenics_]

❤️❤️❤️

[@techfixer1543]

Yeah for Iris! I'm still at the hand stand phase and pushing the pike with weighted belt. Thanks Sthenics!

[@sthenics_]

you welcome!

[@balazs_arany]

Beautiful content.

[@MolaThenics]

Thanks Denis for all the work you put 🔥🙏🏻

[@sthenics_]

Thank you for your kind words!

[@user-fk2vh5pd8x]

Finally a Case Study comeback! One of the most informative and helpful video formats

[@sthenics_]

Thank you!

[@outgrown3094]

you're a good entrepreneur

[@mathewkeal2425]

This was awesome. Thanks. Nailed my first dhspu recently! 90s maybe on the menu soon. Love this content so much and to see the variety of journeys. Thanks 🙂 ❤

[@sthenics_]

Congrats!!! Keep going and thank you for the kind words ❤️

[@danieltimmermann5119]

Never seen such skilled athletes before! :D

[@sthenics_]

"very unbiased opinion"- right daniel?

[@danieltimmermann5119]

@@sthenics_ 🥰

[@matthiasknaus2052]

Super Arbeit Dennis und Leo !!!! Vielen Dank ❤

[@sthenics_]

[@AliSenshi]

More content like this please! One for planche and front lever

[@sthenics_]

We will maybe do one with planche front hspu oap next :D

[@chriss4037]

Love this format with all the information! 🙌

[@Lucas_SM_Gymnasthenics]

Man, this is just perfect, the type of video I have been looking for, I would definitely like to see one like this about one arm pull up. By the way, Do you coach any gymnastic strength skill?

[@sthenics_]

Will come! 🦥 Oap is a good idea! Yes- check out our insta. Planche front iron crosses victorian's and Malteses 👌🏼 combos Like azarian ecc. Less. (Rare that people can do them)

[@AliSenshi]

Great content! Your channel is the best!

[@sthenics_]

Thank you!!!

[@schmidpower]

Really great video on the hspu! 🤩

[@sthenics_]

Even some schmidpower in there

[@r4lpha]

Great content, thanks!

[@lecrassous7061]

To me your most interesting video yet !

[@sthenics_]

thank you!

[@thecrowx933]

The best ever!

[@sthenics_]

Thank you!!!

[@karstenbjergduring7301]

Great video! Is there a rule of thumb as to how strong you need be in your military press or weighted pike-ups, before moving on to actual hspu work?

[@sthenics_]

Depending on Bodyweight and balance. If eccentrics are super solid and pikes are possible for singles/ doubles of 15-25kgs you for sure have the strength to Hspu. Bw military press as well (usually people can Hspu earlier though)

[@Taolude]

Great insides!!! What do you think about Overhead Press starting in the rack position vs completly overhead. Wouldn't it be more specific to the full Rom HSPU! Or do you like the benefit of cutting out the SSC. Especially when doing singles.

[@sthenics_]

We use it as well. Both or pinned at a deeper position- or for people with a hard time in the triceps extension part by setting the pins higher. As always dance variations like this only make sense after working with the full rom over a longer time and seeing if adaptations happen this way/ through cues. then you can move on to the fancy stuff

[@martininsaurraldee]

How i should train the 90° H.PU/Regular Handstand Push Ups if i dont wanna involvement the lower traps? Lately the day after my H.PU training (Focusing in 90° First and lately a regular H.PU refourcement) i have some much sore in my lower Trapezius and this interfering in my front lever training. Should i train bought in the same day prioritizing the front lever training before the H.P.U Training?

[@sthenics_]

Put them on different days. But honestly it sounds more like you have a contracture in your rhomboids. Make sure intensity is right, form is right and release your traps

[@m.b7006]

What if I have 40s free handstand with a good form but my shoulder strength sucks

[@-abhi-6096]

Work on military presses, db press and pike pushups

[@-abhi-6096]

You got this keep going

[@sthenics_]

What Abi said! If you watch the whole video we had an example just like that in there!

[@tommnox]

Do you think Dips can help as well for the strength part?

[@sthenics_]

They can - mostly for tricep strength. But they are very fatiguing - so not first choice!

[@heiyoo_kya23]

Hi, i have a question that i want to ask... and it's not related to hand stand push up.. it's about planche... why do my arms or forearms always hurt when i hold my tuck olanche for 15+ seconds and also when i try to progress to advance tuck planche????

[@sthenics_]

It's called release pain- we have a video on it on our insta page. Push yourself back when exiting- and release slowly. You are probably doing too much too soon.

[@heiyoo_kya23]

@@sthenics_ oh ok thank you😊

[@captainobvious8037]

Question is who in the world should invest this much for an advanced front delt exercise 😭 Definitely not calisthenics athletes, they're already dipping and pushing on every second exercise.

[@sthenics_]

I don't get your point. The Hspu is one of the main exercises in this sport. And one of the few that is achievable for most

[@captainobvious8037]

@@sthenics_ The point is simple and you even mentioned it in the video. Learning an advanced exercise that hits all the already overdeveloped muscles isn't too ideal for regular people who just want a good workout.

[@decky9718]

⁠People who want to learn how to HSPU would wanna learn it. It’s a skill as much as it is an exercise and some people want to master it.

[@wholelifeelements9986]

@@captainobvious8037 Well then this video just isn’t for you homie .

[@captainobvious8037]

@@wholelifeelements9986 Weird proposition But either way, my comment is helping the majority of people who watch fitness videos, namely beginners. They don't yet know what they want or need, how could they. I'm sure the Hspu can be a great exercise for experienced calisthenics athletes.. which most people are not. There are obvious reasons as to why 99% of people should spend their time and energy on improvung other aspects of their fitness journey. Of course some people are motivated by learning advanced calisthenics movements, but when it comes to spreading information online, important health, balance and ideal progression disclairmers ALWAYS deserve a spot on every video or document.