 Welcome back to the School of Calisthenics, Max, Jim, Marbella, Tim, Jackal, you ready for this? Can we get a bark now? So just what you were doing before, just what we were doing before, elbows, point here, go down to the shape, elbows, and then they were just, you were letting them point outwards and coming in there, yeah, yeah, coming in there. Whereas we want to screw, so my elbow crease, point my elbow crease forward and match my elbow back. That creates external rotation of the shoulder, it's going to put your shoulder in a better position and the elbow in a better position. It's going to load up your triceps a little bit, yeah, and then your head look is going to make a triangle, wait, wait, wait, wait, yeah, make a triangle with the hands, go and drive back up. So I'm here, I'm screwing there, it's that action, that little twist, yeah. Just show me that, before you do anything, just stay in that pike position and just show me that little twist. Here, relax, relax, yeah. I'm not turning the hand, watch, hand doesn't move. It's coming from the shoulder, yeah, that's it, that's it, yeah. So you're just talking that up, that's cute. Imagine you've got a piece of paper, newspaper on the floor and you're going to try and rip it open. Yeah, but you're not turning the hand to create that, yeah. And then head comes forward and makes that triangle. Good, okay, and then the other thing I want you to do, I want you to walk forward, so I want the forearm to be vertical. So look, if I'm here, rather than being back there, where I've got that angle, I'm going to try and stack vertically and come down. Drive back up to that shape, trying to keep a vertical position with the forearm. So you need, I need you to stick your bum higher and load yourself further forward. Yeah, yeah, come here. That just helps you like load up onto the air so that nice and tall, this stays vertical. You come forward and down, forward and down, forward and down, better. Yeah, it might feel a little harder, we're going more vertical. Boom, nice, yeah, that's better, yeah, yeah, but better, better. You control it, you pull it back, there you go. Fingertips, fingertips, fingertips, fingertips, fingertips. Good. Nice. Head position, where you were looking, made a difference. Tell him. That was just like, she didn't give herself a focal point to look at in between her hands and we just worked on the head position. So not looking at hands by hiking through the neck, but just slightly looking through the eyebrows. Best one you did. Just teaching those little bits, play at the circle, play at the edge of that periphery of where I'm stable. The same thing I get you to do, if I wanted you to balance on one leg and you just had a knee surgery, I'd be getting you going here. Okay, you're comfortable with that one? Yeah, yeah, get stable with it. Now I'm going to get you out here. Can you now stabilize it without letting that drop in? Yeah. I've got a sphere of where I can stabilize and I want to go and play at the edge of that, but I don't want to go so far that every time I'm going back in, I'm going back in. That's not helping me learn to balance whereas if I'm feathering where am I getting it? Okay, now I can start to feel where the stability here needs to be to get me into a stable shape out there. Because handstand is all about precision. And then what you learn is it becomes very automatic and subconscious of those corrections. You just know where it is and a brain does it before you've even thought about it. You reckon up some nice time there. So you're thinking about, yeah, going from the top. Yeah, good, good. So let's have you sat back. That's it. Everybody's nice and tight. So what are you actually going to go from like a more neutral position? Yeah, that's it. That's precisely it. So elbows to the side and then think about pulling yourself to the rings. So doing like a chin-off. So one thing, I'll just give you a quick, so keep the elbows tight. Tight? Yeah, that's it. Elbows a little bit more tight on this one because what you need to think about, good, better, what you need to think about when you're doing a dip, you're not going to be out here. The elbows are going to be like slap-bang tight to your body. So we need to maximize the pull to dip. So what we can't afford is to lose energy or efficiency going out wide. So we're just trying to make it as smooth as possible. I, like with gymnastics, you want to go from A to B as smooth as, clean as possible. But initially, obviously there's lots to think about. Just get used to laying that, but keeping elbows nice and tight to the rib cage. Best one yet. Good, really good. Let's have two more of those. Good, one more. Cool. Yeah, brilliant. Really good. So that's it. Making it more difficult. Good. Big pull. Good. Excellent. Two. Let's have two more. Good, last one. Super. Pull your chest down through here. Pull your chest, pull your chest, pull your chest, pull your chest, pull your chest. Good. Stay there. And then imagine if you let yourself go here to go even lower. See, you can go lower, but that's you just changing your pelvis position to what you want. So stay tucked there and pull the chest down from that. So it's active. You're working quite hard there, yeah? You can feel it. So it's not a passive position. The shoulder blades have rotated upwards and out. You can see them here. It's in nice shape. So that, compared to when we've seen you before, that looks good. You should be able to create a straighter position rather than that like banana touch shape. But the banana shape might be more to do with. It's easy to balance in that shape because you're distributing body weight front and back. So your balance is easier. Your shoulder range is good. To be straighter, balance is harder. That's the only problem. We can go a little wider with the hands, just a little bit, a little wider with the hands. And I want you to push through your shoulders as in push through your shoulder blade, like if you were to push me away. Push through here, yeah, yeah, yeah. Not just pushing effectively your hand. Just think about those two things. And then just do those two things versus slightly wider with the hands. Just a smidge, go a smidge, what, just a smidge? There we go. Just see side on marching. And push through here. Strong through there. Better. There you go. That's better. Now rest. Now rest, rest, rest. So if we didn't have the shot before, you're more active through here. So your hips. And your hips, like, it's that much higher. But it looks good. And then, so now, I want you to then create that stable position. Push down super hard. Prepare the body for the shoulders for having to deal with you taking that one leg off. I want you to bring it off carefully. Because at the moment when you take it off, you are, you bet you take, it's on its own program over here, rather than take him off and keep him in nice and tight. But he's sort of going where he wants to. Strong through here. Before you worry about taking anything off. Yeah, yeah, yeah. Stay strong, prepare, prepare, better, better, better, better, better, better. There you go. Miles better. Yep. Good. That's not, so, like, you haven't got stronger in the last three minutes. We've just created this more stable base for the shoulder. And then you've just straight, you can see the size of your muscles. You've got the strength. It's there. So it's just giving you that stable base to then push from. Just cement that now. When you're going to go into the full thing, yes. But just, I want you to be able to, you need to, before we worry about that, we need to be able to take both of those legs off and not see the angle at the shoulder dropping. Yeah. Stay there, Damien. Stay there. Because the, look at the line of the trunk with the arm, it's not, it's not like arm straight and then trunk straight. It's having to create that shape of that going over the top because it's not pushing all the way through here. So come down. It may, like, is his shoulders tight? So should it show me like, come against the wall. Back stays against the wall, head against the wall. Can I touch the wall? Yeah. Can you show me? So do you mean unloaded? Yeah. Back against the wall, head against, head against the wall, head against the wall. Yeah. So it's, so we were a little tight. Yeah. Yeah, probably lats, maybe a bit of pecs, but we were a little tight to get there. If we can't do this, he's not, there's air. Like, whereas we want to create that trunk line straight with the shoulder. A little bit of thoracic extension maybe as well. We'll try the walk-up. Yeah. So try the walk-up now. Just have, yeah. And you're going to try and get everything to touch the wall. I'm here to support you as well. Because sometimes it's confidence, like you felt like you were, you kept trying to just your hand a little bit of the book. So now then push through here, feet together and push the feet towards the ceiling. Good. So nose on the wall, right, perfect. Right, now stay there and then I want you to get your rib cage off the wall. No, no, no. There, that's it, but I want to put your rib cage off. Put your feet on the wall, a bit of separation there. Feet on the wall, feet down the wall, feet down the wall. Now come back down. Good. You'll see, you'll see, it will show you, you'll see the straighter, like it's straighter there, but how hard is it? You're working, because you're working end range, we're going like here, where I don't want to go some tight and then I'm like, because I don't go there very often, I'm also weak. So then it's hard, but that then needs to be your sort of more comfortable position and that's you then straighter. Push through here high. Better. Yeah, better, better, better, better. Yeah? Even your start position, like even here, or even to get into the air, to get into the shape, immediately get your bum higher. Immediately get your bum higher. Better. There you go. Yeah, good. Yeah, that was better. You took the knee off and you didn't drop any further. Yeah? No, it's still. A little bit, yeah. So if you video yourself, this is a good example, like if we video ourselves side on, you can then see what's going on. I'm giving you the feedback because I can see it. You could give yourself the same feedback if you... Being low down so that the band can go into his bum means we're going to be in a bit of an L-sit position. But that L-sit position isn't a bad thing because when the feet go down, it helps me rock forward in between the rings. So he's going to go through, he's sat on the band, making sure he's got in his false grip. You can use your feet into the floor to just let yourself adjust. Then his job is thumb to chest, don't mess about aggressively in between the rings. Because the first one we did, you paused and then my... I tried to get very nervous. It's like, use the pull. See? Pull. Yeah! That's the message about you talking about so you can say, alright. So, links the two together. So, put your feet down and just your false grip. This time, I want you to pull, go through and find that happy place, the bottom of the deep dip. Don't rush to get out of the deep dip. Good. And then get out. Good. Why? Because that's the most difficult bit. So, like, his brain's going like, I'll get it right now, is it? And he's like, yeah, it's fine. It's fine. And then... And then it's the case of getting rid of the red band. Red band doesn't help much. It's just a little nudge to it. Last year, Fran came and he's not done any kind of sense at all. Bodybuilder. Bodybuilder. You see, you're kicking up and then you're comfortable bailing out. He's going to kick up to me and I'm going to help him spend more time balancing. So, just kick up to me as if, like, I'm the wall. We can do this in partners. So, feet together. Nice. So, pushing feet towards the ceiling. And then I can hold here. We can stay here for as long as he's got energy in his shoulders not to fall down. So, he's constantly pushing down hard. He's not resting. But if I hold here, he's controlling his shins. If I come down to here, who's controlling his legs? Yeah, but I'm controlling his pelvis. It's hard if I come lower. He's now controlling his pelvis. Yeah, yeah, yeah. Okay, come down there. Good.