 Cheesebook David here to meet Tim and Jacko for the School of Calisthenics about to learn me some handstands, but no one's here. Hey Dave! Hey! Today is a few bits that we're going to teach you today. Oh my flipping days! Oh my days! You've got that in your pocket. That's just half an hour. Oh my days! Welcome back to School of Calisthenics. It's Tim and Jacko and we've got a special guest with us. Cheeky Dave! Come on! Ready to learn from these two absolute professionals. We're going to try and teach David a bit of stuff. We didn't know actually what he'd done before he arrived. He's just rocked up and straight off he's gone. So what's your background? He goes, well I started doing handstands when I was 13 years old. I was like, hang on a minute. Significantly longer than David and I. David, I'm not teaching you that. You actually might be better than we are. What's your story? You know, I used to watch a bit of Dragon Ball Z back in the days. You know what I mean? And that's how I kind of got into the martial arts a bit. Flexibility a bit. You know what I'm trying to do with a few handstands. All that good stuff. And I think around the age of 13 I was like, you know what? Forget fear. Let me try this out and see how it goes in. So I started off doing some stuff with the wall. Then I managed to get away from the wall. I even started doing a bit of walking. That's what I'm saying. But I know my technique was there. Obviously nobody taught me anything. This was all me doing my own trial and error. And then I went to uni. Found a bench press. Game change. You know what I'm saying? That's it. I feel there's boys across the country that are just going, I feel that. I also just come with a peck deck. And that combo. One more percent. Kings have been made on the bench press. A peck deck super set. So we're going to take Dave away from away from the bench press. And we're going to give him some handstand tips because it wants to get involved with all the guys from Cheeky Sport. Check them out in the description below with the handstand world records. When he's getting one up on his two mates before he gets working towards that. So this is what we're going to do today with Dave. So how many days a week are we training bench at the moment? Four days a week. Four or five days a week. You know what I'm saying? Listen, every day is bench. Every day is chesty. Every day chesty out here. That's it. Do it. Legs. Nah. Just give us a bit of the old see how fingers towards see how you can get your shoulders up. Very well. So one thing a bench is going to do for your shoulders is give you a little bit of tightness for these bad boys. So we're going to go through a little bit of mobility work. We'll start to get Lucid off, get moving, get some temperature in there and then that's going to help us to link together a nicer movement pattern and hopefully get you looking beautifully strong. So you're going to come up onto your toes. Push down hard through the floor and I'm going to rotate onto one side, pushing my shoulder down or pushing down to the floor so I'm not slugged here. I'm driving up. I come all the way around and then can I reach and put that other hand down onto the floor behind me. In that position. Drive your hips up high. Squeeze your shoulders together in the back. Try and open up. You feel like your chest getting stretched and then you're going to go back round to the start position. Yeah, yeah. Nice. Good. They've got your way back. Okay. Yeah. So around. Push yourself high. So you're pushed through there. So then come round. Hand goes down. When you're at the back here, lift the bum up and then squeeze these together and lift that side again. I'm going to feel that stretching here. Good. And then keep going round. Nice. Do one more back the other way. Back the other way. Yeah, back the other way. Don't need much space for this. Nice. So we're getting a bit of light range. Drive up. Drive up. Squeeze it. Nice. Open up the shoulder. Open up the chest. But then also, it's not easy, is it? You get a bit too tight. Not in this light. And then finish off all the way around. Nice. This exercise is used to be a Pluto sniff. I like to think of Pluto and Disney. Pluto sniff? Yeah. Backside in the air. Face to the ground. Like a dog. All right. So push up position. You're going to just get nice and tight in the mid-section. One thing to think about is just not letting that back sink down. So you get nice and strong. Push hips high. And then key there. Open the shoulders up as much as you can. Just rock yourself through. That's the sniff bit. Come to a bottom reset. Come through. Push up position. Yeah. Drive hips high. So you rock yourself back up. So stick your backside right up in the air. Keep going. Keep going. Open so you can push. That's the one there. Nice and tall. So just feel that shoulder open. Everything that we're going to want to go with the hands down. It's starting to get his shoulders into a nice overhead position. Then drop yourself down. Imagine you're going to sniff the floor. You don't actually have to. Come all the way through the bottom. And then to bottom of push up. Lock in tight in this section. Drive out. Nice. Let's go two more. Just really kind of push that hip high. Give the hamstrings a stretch. Drop in. Lock in tight. It's actually good. Starting to think about the hands down. One of the key things is can we link this joint with this joint? We can do that. Then we can get a nice tight position. So this is just that whole time. Whilst we're getting warm, we also start to think about getting a break. You need to connect these two things together. One more time. Nice. Drop it in. Lock in tight. Got reps for days in there. That's the shoulders taken care of. One thing that gets missed out a lot in handstander actually helps a lot with the alignment is core strength. I know you said every day was chest day. Cheeky sport but every day at calisthenics is ab day. So we're going to test that and see what we've got underneath that. And if it's going to be able to work out. So we're going to do hollow rock position and then we're going to test you after it. So I got a line on my back. First thing I've got to do is try and create a dish treatment body. So I've got to pull my pelvis underneath. I'm trying to press my lower back down onto the floor. So I can't feel the floor underneath my lower back. Press it down, you can't actually feel it. And I'm going to make a nice long shape a bit like a handstand and then I'm going to try to make a rocking position where I've got that dish type position around my midsection. We just rock back and forth. The hands and feet never get closer together rather than there. They always stay as far back as I am, just rocking. Rocking! You may not look easy when I'm trying to walk. Check your bit of core. Check your bit of core, yeah? All right, let's do this. All right. So first thing, you've got to clamp that ear and then lift your legs up, good. And then we're going to try and take the leg and do a bit of a get yourself rocking on here a bit good. We've got to pull your bum, and when you go back, when you go back try and pull your bum up in the air. Oh, yeah. All right. We've got to get your six-pack ready. So lower back in. Yeah, that's it. And when you rock back, you're going to use your lower arms to pull your bum off the floor. When you rock back, yeah. And then rock back, pull your bum. That's better. Good. And then I really pull this bit up on there. All right. My legs are swinging. Sorry. Don't worry, don't worry. Yeah, all right. So, but the legs, you don't want the legs to get in. Yeah, so if you think that you're like, imagine a dish or like a banana that's going to just tick that knock like that. Okay. That's better. And then when you go, when you rock, come over here, and then there. And we need to pick, when you go back, we need to pick that up. There you go. So we're going to pick up on a frog stand. So this is our first intro point of getting used to balancing the hands. And it's just going to help us, because you've already done a little bit before, it approaches real force and the stuff you already know. But it's a point from which we can start to progress and play around in a few different variables. So, on the ground, you're just going to think about using the hands like feet. So if you insist to lean forwards now, you're feeling your toes grip the floor to stop you from falling over. Brain sends a message to the toes that there's a grip on, I don't know, on four. We're going to use the fingers just like the toes. So on the ground, you want a little bit of space underneath the palms so we can use those. When we're working, we want to see the fingertips wipe at the end. So we actually know we've got a bit of active work going on. Into the bottom of the squat position, elbows bend, knees go up. We're going to try and keep the elbows in pretty tights and bodies. So don't send them out to the side. And then you're just going to lift yourself up. And then the job is just to rock forwards until you feel like you can support yourself. So it's just like a seesaw. Find a balance point. Keep pushing down. Chill. Just bend your elbows at such. So you're going to almost, all you're looking to try and do is rest your elbows or your knees on top of your elbows. Get them a little bit tighter in there. Like, put it into that, like, crevice and angle. Yeah, yeah, yeah. And then just like, some of the confidence is you've just got to stack the hips up on top of the shoulders. There you go. Keep gripping. Yeah, yeah. That's it, that's it, that's it. Yeah, yeah, fuck standing. Nice. So now you've just got to control it and see if you can just hold that balance position. Got it, it's got it. Yeah, yeah, good. So that's that point. Then you go right too far. In that position there when you start to tip over, as you get better at it, your practice, your fingers and tips get stronger so you can actually pull yourself back. What you try and do the whole time there is just get that hip to stay on top of the shoulder. And if you can do that, you can just make the fire just with your hands. There you go. And then that's where you're like this sort of stuff here and we're going to do a bit against the wall in a minute. That's where you've got a load of opportunity to win on your handstand because at the moment it's up and you're kind of like having to fight to maintain a balance. This bit builds a little bit of stability from the ground and then you can stack all that stuff up on top but if you've got this bit nailed you then just kind of like you can at least control the position a bit easier. Okay, one more and then we'll show your next level of progression. Knees up nice and high. Just relying on all those years of the bench press. This one I like because we started to link a little bit of handstand strength together but we also started to get the shoulder and the hips to talk to each other but we can get some capacity and knees get high because it works because it's a wall walk. So he starts up in a nice push-up position and the hands are going to go back so this is not far away from when we're talking about handstand walking we get a bit of practice. When we get up to this position he's going to try and make himself as long as possible so that's obviously going to be our end point for our handstand if we can hold it still. So he drops in low that's when he's like slack just relaxing so what he's going to try and do is push his hands into the ground try and make himself as long as he can and he's trying to push his toes at the wall. Now you go back to the hollow rock which is called kryptonite. You're creating that hollow rock position you see locks in and you've got a great ass Oh listen, listen it's what day every day you know what I mean? That's 14 years of probably I don't know. I'm telling you lunges just give it a minute. So lock in that hollow body position get tight make yourself long and you can bring yourself back into bottom position and if you start to rep these out. All right. All right. So you're all right. Okay. These are hard mate just so you know these are flipping out when you come back. Yeah. So how, yeah. So how, how it's a way of starting for you to start with like basically push up your feet against the wall and then as you feel like confident goes far as if you might not need to go all the way. All right. But evermore that might stop you from reaching the wall all the way through. Yeah. Speech. Yeah. So we get this bit at the wall walk and then we get the time we can get and then I recommend go partner assisted and then we're there. Let's do this. All right. All right. Press your position feet against the wall keep tight in this big section don't want your banana back action going on. So then just start to walk your hands backwards and walk your feet up the wall. That's it. Keep it strong in the middle. You've been upside before upside down before. So you know you can be pretty comfortable. So hold that tight. Good. All right. So from that position there push your hands down to the ground try and get your toes as high up the wall and feet together. Lock in that midsection and squeeze groups. Get a boom while it's on. Try and open that chest up and look towards the wall. Nice. There you go. Good. Lock in midsection tight. There you go. Good. Then just drop yourself back in so relax in position and drive one more up. Go tight. Squeeze that bum under. There you go. Nice. Then walk yourself back out into your position. Keep strong. Keep strong. Hold that middle. Good. Bring your feet down there. So Jaco's job from here is going to go like track stars if it was a sprinter. Split leg position. This back leg acts as a penchant. It's just going to kind of kick but the front leg is the one that gives it the power. So give a good nudge on the front leg. Use the back leg until you find the wall. From that position there it's exactly the same as what we just did with the walk-ups. Try to make yourself long. Lock in the midsection. Back side working hard and then we just practice that position. Then the job is to go back to where you've blurted my hands there. We are just going to work with it, do that and then that's it. Now that's it. Now it's up to you to do your own mat. You do that. Now it's up. So Jaco's job from here is going to go back to the beginning, and then we're going to do the exact position. You can see that you're doing well. That's how you end up doing the routine. It's your job. You have a nice version of the work. So if you want to try to do the walk-ups and make sure in the midsection, backside working hard and then we just practice that position. Then the job is to go back to where my hands stand, the frog stands, using a finger tip so he stays and keeps himself nice and tall. Feet start to come off the wall and now you've just got to, but show me if you can't do it, Dave. What? Give me a five inch. So what you can do is just make using the wall from that position to pull one leg off, can you still create a little bit of stability and then from there can you just start to touch the feet against the wall and then as you find that practice goes on, you're going to be able to bring the feet off the wall for longer until you've got 15 seconds. What record? W-R. Right. Confirmed kick-offs. Confirmed kick-offs. Just one thing to know, is this in our gym? Can I go through the wall? A little disclaimer. Alright. Room polish plastic. This is London, right? Probably. Alright, so he's hands on the floor. Splits down to see if your tracks bring in. Front leg kick, back leg's just going to go like a pen. I'll help you just if you can't find it. Just give it a bit of a thing. Alright, ready yet? This is the first time though. Alright, so lock in tight midsection. Push yourself nice and tall. Try to straighten up our feet together. Create nice, long strength. Right, good. So job then, just keep that midsection working hard and lock in there to the wall. Stay strong, stay strong, stay strong. Keep it going to meet it. Yeah, yeah, yeah. Now start playing around. You know this position a little bit. Try and keep midsection tight. Push hands into the ground, stay long. That's it. Good. Alright, perfect. So your job in that position, David, is you go with your default pattern from when you learned to handstand before is to let the back arch. What happens when you come through and you're like scorching over the top. So we're in that position. Keep trying to push to have the shoulders through. So biceps between, put head between biceps and keep the length. And then if you can keep that straight, strong shape, then you've got a much better chance of lying off segments on top of each other so biomechanically it gets easier. As soon as you go out, we increase it out like base of support or centre of mass. But it means it's not compensating all the time. So ideally if we're going to try to build something straight or strong, we're going to do this segment sort. So your major one is to try to keep pushing that chest through. Look between your hands. I kind of spot the floor. So to get super tight hands, you kind of want to look in between. But actually to give yourself a bit of visual reference and just spot below the end between your hands, just from a balanced perspective helps a little bit. Give it a second try and then we'll get the jacket to put you up into a full free-stander. I'll try. Quick tall check. LAUGHTER Should have known I was coming to do some hands to them today. All right, come on. I don't get that feeling. If my massage fans are stuck into the hole in it, it goes in the bin. Good like that. Good, that's it. Nice. Lock in that super tight mid-set. It's going to be a hollow body position. Squeeze your bum, squeeze your tummy. That's the one. That's the much better position. Now just start to play around with that foot position. There you go. Day night. Talk in. That's where you need to be. Keep squeezing. Bom-bom-bom-bom-bom. That's it. Good, there. Good. Nice. Look, there you go. Straighten the legs. Good, make yourself nice and long. Good, squeeze that tummy, push through it. There we go. Feet towards the ceiling. Squeeze, bum. Ooh. But I feel like in a short period of time we've come quite a long way. I'm ready. From the starting point on, if you've done some great work, there's that bit we went into at handstand at the end. You just pushed out in that nice, long straight shape. I was like, you've got it. I thought you were talking about the friendship. I don't want to talk about that. I hope to hear the boys from cheeky sport watching this because they've got a bit of catching up. Hey, you men have got a lot of work to do, though. A lot of work to do, I'm telling you. Right, we only need 400 people for that world record handstand attempt for the third of June, but I'm going to say now, 399. We've got one more sign left. Port one up. So with that note, guys, nothing else to say. Great session, Dave. Thanks for coming to join us. Until next time. Cast dismissed.