 Welcome back to the School of Calisthenics, it's Chris Maxwell here from Preston Northend invited Tim and Jaco up to show me some stuff. Full bottom arm push, so one of the things we're looking for in that top arm position is whether we can get an active hang, so we can talk about dead hang, active position by squeezing down the shoulder blades together, if we can do that and keep them in a section tight we don't want to arch the back, then we just start to keep the shoulder in a good position. The job then and how we're going to try and link in with the flag is kind of shift that weight onto one side and just kind of hold a stable line. So then when I started to think about some of which might be relevant from a keeper's perspective is can I actually create this lateral line and from a flag I started to pull through into that shape. So we're thinking about how we're going to start to link shoulder, hip and core into lateral based movements, that's a reasonable starting point, it might just be that the human flag is like a manifestation of actually just got really stable shoulders and you can create some forces and lateral conditions. And shoulder blades back and down, lock that midsection so that use that hollow body position like we did for the handstand. Good. Other side. Maybe just tip one over the bar. Good. Just try and keep that shoulder on the socket. We can do that side. So have a look, see if you can drop into, let's go, see if you can wind that shoulder. So if we just let it go slack, try and go, you can go go active hand dead. So let it go slack and then see if you can pull yourself into that position. Back out and pull it back a bar. So in that position I'm going to try and twist my thumb behind me so it might feel like I want to unwind. So I've got to bring it back, keep that shoulder still, but I'm trying to make it squeeze that elbow so it's going to go into it. Yeah, that's it. And try not to just like, just get yourself stable. So you're just swinging then which is just adding in the next two. That's it, good. And then try and pull it in from there. Nice. Yeah. Set that down with force. We're a little bit in there like the handstand about starting to think about can we create length through that lateral chain? So if you're going to drive the hand in, pushing the shoulder away and rather than like the active hand going to pull the shoulder into the socket, the bottom arm actually pushing the shoulder out. And then if there's some of that transfer, if you're going to try and make yourself long and reaching for the balls that are going out wide, there's a nice sort of integration with the core of the shoulder and that. So like what the S&C coach said at the beginning about that, anterior like strengthening the shoulder through. Yeah. In those outstretched, out of the distance. There you go. So turn the hand out slightly just to try and open that shoulder up a little bit. And then your feet can be separated or if you get good on one side. And then the idea is I'm not, I don't want to be slumped in here. I want to be driving that away. So I'm literally, I'm not pushing. I'm also pushing away. What's it called? An angle, like a T push up. Yeah. A side push. Yeah. But rather than a side push, this might be very vertical. We want to try and get some position where I'm actually going a bit behind some. Straight. Yeah. So I'm going to change the shoulder and I'm pushing and opening up. I think it would be nice to come actually through and rotate and try and rotate and push. And you get that movement away. So as you get better, try and slide those feet further and further and further away. So you get more of an angle at that arm as you push away. Good. Yeah. Come down and keep that control as you come down and rotate. We dry that hand hard as the floor is. Yeah. Come on. Do you want me to slide? Use your shoulders to push your hips up. Like I said. And then give in this top arm something to do as well. Rather than just being a passenger in the road. There you go. There's a little bit of stability in that top side. Good. And then swap. And we'll do it. I've got to take that off. So they're both pushing. It's going to be like one push and one pull in. But we're getting some nice shoulder activation and stability from both sides. Making them both do something. All right. Bottom arm pushes hard out. Just try and think about that top arm. You know when you go into that, that's hang. Yeah. And then start to bring that oblique arm. Let's just try and think about the same thing in that shape. We just use these two crossbars because that's just further away. You're never going to be. You're not on the same line. So we'll be at an angle. But it gives you the chance to feel that. That push and pull. So you're getting that. Yeah. Pull the hip up to the shoulder. It's one of the key things to keep. Don't worry about your legs moving. So just make you pull your hip up to that shoulder. That's nice. To hold there. And let's try and hold it. So go slower and hold it. Slow and hold it. Push and pull. Good. Yeah. Just go 45 degrees. That's it. And then try and pull that. It's a bit less. Yeah. It's a bit more. It's a bit more. It's a bit more. So you put the power on. Push and pull. Yeah. Very nice. Pretty good. Yeah. Very nice. It's decent. So I reckon if you want to see it. Thanks for coming. Yeah. I appreciate it. I appreciate it. I appreciate it. I appreciate it. I appreciate it. I appreciate it a lot.