I have released a training app with workouts, programs and 100s of exercises for handstand and bodyweight strength: www.bergmovement.com/movement-trybe-app I want this to be accessible to as many as possible, so please remember that if you are in a less fortunate economic situation, you can apply for discounts (25-75%) or a scholarship. Applications are found on the same link :)

@mitchs3886

2 жыл бұрын

Hey Sondre - appreciate your insights from your content. I was taking a look through your site and links (beautiful colour scheme on your site, by the way!). I noticed a couple spelling errors on your website, and also noticed your 2nd last link (10% off from vivo) 404 errors. Just a heads up!

@Sondre_Berg

2 жыл бұрын

@@mitchs3886 appreciate that bud 😊 I’ll take a look at it and make any necessary changes.

@mitchs3886

2 жыл бұрын

@@Sondre_Berg No problem. One particular error was in the quiz to find a program, where after a couple questions, "routine" had a spelling error. Best of luck with your content. I'm here for your journey!

@max_hanma

2 жыл бұрын

Thankyou !

@andrabook8758

2 жыл бұрын

@@Sondre_Berg would you say this would work for women too? or would there be different variations/progressions?

The handstand wizard 🧙‍♂️ strikes again. Thank you Sondre for your amazingly useful and insightful content!

@Sondre_Berg

2 жыл бұрын

Appreciate the support man :)

Woaw Best tutorial , when I learned the kickup, stop training flexibility and shoulders and scapula, I’m back to training frog stand for awareness of hand , but this video will make awareness of elbow and shoulders great 👍🏻 thx 🙏🏻 training again handstand walking up the wall, frogstand and flexibility and now more elbows position and shoulders and scapula, thx 🙏🏻

You have a good mix of theoretical and practical thinking. You are an engineer. 😏

Man Sondre is one of those youtube gems that when you find, you won’t ever regret it, your videos are super helpful, keep it up!

@Sondre_Berg

2 жыл бұрын

Appreciate that man 😊

I have NEVER seen this explained so plainly and easily! Nobody ever told me how to use my hand heels and how external rotation helped to do that! Thanks you so much!!! 🙏

This is pure gold ! Thanks a lot!

This video is amazing! Thanks for making it

Yayy 💗🥰 I actually was asking in comments for this exact topic a couple of times . You first taught me that I have to push away from the ground with our shoulders and also push feet as high as I can , after I took this on board I seriously saw myself level up so quickly because I was neglecting form !

I apreciate so much your tips to this spefic topic

Best tutorial out there my friend, keep up the good work

Amazing tutorial, thanks 👍💯

nice way of demonstrating it , very efficient.

Now I know why I'm doing the loaded chair bend in your beginners program.

Thank you for the clear and detailed presentation. The last point you brought up concerning internal rotation comes as a small shock as up until know I was trying to keep my shoulders externally rotated. I will definitely try to implement this as internal rotation based on a quick test actually makes my shoulder position more stable. 🙏🙏

Very interesting video man. I will definetly try it out ;)

Internal rotation! This fix my handstand! I saw many videos but only you saying about this! Well done!

Thanks for these great comments. Now t's more clear for me.👍

Such a great video!! Thank you so much. Run in my rehearsal room and try....

Great man 👍

Bro. Iam from Bangladesh.. Big fan of you

I appreciate how you go into the details. Many other videos on YT don't do it this way but if someone is a little bit advanced like me (I can freestand for 50 seconds) this details matter. Thanks very much!

@max_hanma

2 жыл бұрын

Same

Very professional explanation. ❤️👌. For me, the more important is elbows rotation ( saving energy, locking sholders and pressing more hands to the floor)❤️

Thanks!

YO. Very useful for me. I'm trying to break my 88s record;)

U are the best on KZread for handstand...so much detailed,yet crisp and to the point...love❤️

@Sondre_Berg

2 жыл бұрын

Appreciate that 😊

Bro you're my goat 🐐

I had been training handstand for 1 year, and just recently found your videos. Thank you for your videos on handstand and especially on thoracic mobility. This really opens my way of training handstand and bridge. It helped me to know that I put too much pressure on lower back when doing bridge. But it is really hard to open the chest and have flexed shoulder. Thanks again!

@AzadC

2 жыл бұрын

In my experience with open chest flexed shoulders. How should i explain it. It is really in fact keeping the shoulder positioning neutral neither too much elevated neither too much sinked down into the socket

I didn’t realise the benefits of internal rotation. Not many teach this. I will incorporate in my practice.

Underrated content. Such a good coaching. Soccer coach myself

@Sondre_Berg

2 жыл бұрын

Appreciate it😊

The King has returned 💪😎

@Sondre_Berg

2 жыл бұрын

💪💪

Hi Coach Sondre! Super thumbs up on this! You just save me from another shoulder impingement. I follow those yogi instructors in IG for some brief guides. I can't understand what they are writing and telling, elbows in, bicep close to ears, shrug your shoulders, pull the ribs down! I tried it but look! Really an ouch for me on my left shoulder! And yes, the finger grips and hands. Thanks a lot! Where can I enrol online for more handstand drills? I have been with my good friend Paul The wall for 4 yrs! 😅He do loves me! Following your subscription. Thanks Coach!

hey sondre could you do a video on how to structure a handstand workout. thank you your videos are the best

@Sondre_Berg

2 жыл бұрын

I could for sure do something like this👍

An hour ago, I slammed my foot on a table trying to do a handstand and then KZread just recommended this

@max_hanma

2 жыл бұрын

That's dope lol

Super cool information! I've never heard about the importance of internal rotation and the effect it can have it was super interesting, I'm definitely gonna try it out as I'm getting into OAHS training. Also what do you think about teaching handstands using a bit of anterior pelvic tilt and hip flexion to compensate the lack shoulder flexion? I tend to give this correction for my students because that's how I learned in the first place to get rid of the banana shape that sometimes put too much pressure on the lumbar spine (specially for begginers) Looking at the excersise you show for gaining the shoulder flexion I assume is a good idea to teach this cue as it will even push them to open the shoulder during their attempts.

@Sondre_Berg

2 жыл бұрын

I agree that anterior pelvic tilt is a good cue when shoulder flexion is lacking as it will allow much more control compared to the “banana” which is the alternative when shoulder flexion is not in place 👍

I wanted to mention a thing that no one talks about and that is how to actually flex your shoulders. A lot of people have good sholder mobility but are unable to apply it to their hansta d because thay don't know how it is done. So to properly flex you shoulders your need pull your shoulders with the back side of your upper traps, you can practice this by performing it in a chest to wall position and then when you feel ready also apply it to your free-standing handstand but I recommend you focus on sholder only after you have a 15 to 20 seconds free-standing handstand and to test if you have good shoulder mobility you can check if can perform a thoracic bridge on the ground with the angle between the forearms and the hands Bering 90° or more. I hope this helps.

Sir can you please recommend some ways to test if I have good sholder flexion.

My shoulders have always precluded me from this type of activity. Shoulder flexion is impossible for me, and it affects several sports. :( very sad. But I got some interesting ideas from your video on how to train that flexibility over time. I will try to feed two birds with one grain and use some weight training to gain flexibility...

I think from my own experience due to countless of repetitions and learning through body understanding that the shoulder positioning is what sometimes throws people off balance. No wonder why pro handbalancers can stand on one hand and move the legs in all directions. By that i mean if the shoulder moves like from open angle = flexion slight depression elevation into a planche then one is going to get throw off balance. Thats the case with me. Because i need to learn myself to keep the shoulder position immobile for learning shapes as a prerequisite for the One arm handstand. But me i use a somehow more neutral positioning

how often can we do your flexibility exercises, is this in sets and reps or is this every morning a few times? i find your channel really fantasich

Pay attention that what you call "anterior pelvic tilt" is exactly opposite of what you mean. It's unintuitive, but it's like that... And just to be precise, you pelvic is in a neutral position when you are performing hand stand. Except for that, Really nice video. Keep going and, if u have time, study a bit :) theorical knowlage will help u so much

@Sondre_Berg

Жыл бұрын

I believe I am saying the terms correct when talking about it, but somehow I made it say anterior in the animation text pointing at et the hip 😅 Thanks for noticing though 😊 Also, the degree of posterior tilting could certainly be up for discussion 😆 But I am actively tilting posteriorly, which is also the point I am trying to make - Or rather that the shoulder position needs to be in place before even thinking about this. Thanks for the comment :)

@lucabarbaresco630

Жыл бұрын

@@Sondre_Berg welcome bro. It s a very nice video!! Keep going !!

When you say “flexing your shoulders” are you meaning to squeeze them in general or is there a certain way you imagine flexing them (like a shoulder raise) even though they are still?

@Sondre_Berg

2 жыл бұрын

Flexion is also referred to as opening of shoulder and is the action of raising up arms in front of your body. When arms are hanging on side of body you have 0 degree flexion, when you raise arms upwards in front of your head with straight arms you have 90 degree flexion and when hands are above head with straight arms and arms in line with back you have 180 degree flexion which is what we eventually want in a handstand (but this will usually take a long time to achieve through mobility training). The action of shoulder flexion can also be thought of in terms of muscle flexion which is what I guess you are thinking when you hear the term “flexing”. In this case the action of flexing shoulder would be related to flexing the deltoid muscles in the same way as flexing your biceps would be related to elbow flexion. Hope this clarified things 😅 I was trying to be unambiguous in my terminology, but I guess I ended up being ambiguous in another way 😆

During hspu should we switch between internal and external rotation?

@Sondre_Berg

2 жыл бұрын

That’s a very good question and I would say yes, but not necessarily 😜 Outwards rotation of shoulder is important in the HSPU for stability and injury prevention because it will allow you to tuck in elbows and go with head in front of hands. When you push out in to a handstand after completing the top ROM you can internally rotate in order to lock out the handstand position and get that clean handstand in the end of every rep which could also contribute to awareness and control, but when using HSPU as a strength exercise, I wouldn’t deem this as a necessity:)

@giovanireis3393

2 жыл бұрын

@@Sondre_Berg Yesterday I did the handstand with internal rotation, the difference was clear in relation to the elevation of the scapula. Your videos are very informative, congratulations. Thanks for answering ✊😎🇧🇷

I’m trying that exercise with hips down, and my brain isn’t translating, lol.

At 3:42 you have written "anterior pelvis tilt (tuck hips)". Shouldn't it be "posterior" instead of "anterior" ?

@Sondre_Berg

2 жыл бұрын

You are right 😆 it’s easy to get confused

You got the terms mixed up, Sondre 😂 You mean external rotation (for making elbow pits face each other).

@Sondre_Berg

2 жыл бұрын

I don’t believe I did 😜 look it up if you want

@joedagoe9952

2 жыл бұрын

@@Sondre_Berg please describe the movement of the thumbs in standing position that demonstrates internal rotation.

I have advanced flexibility but still won't flex the shoulders in the handstand. Why is that ? 🤔

When I try to make pelvic tilt in order to have a straight back (in HEADstand), I am EXACTELY like you are at 4:08. My pelvic tilt brings me to that position. Why, and how can I correct it ?

@Sondre_Berg

2 жыл бұрын

Most likely due to lack of shoulder mobility

Hey man actually I'm trying to handstand my record is 8 second but now i can only do 1 second whenever I do handstand i fall forward any tips i also push ground from my fingers any tips

@Ali-ff1ec

11 ай бұрын

Hey man, your comment is 10 months old so I was wondering where you are with your handstand journey now. What's your record now?

300

Ι can barely do this stance while lying on the bed

When in handstand shouldn't the shoulders be externally rotated??

@Sondre_Berg

2 жыл бұрын

Nope, I don’t believe so. You will of course have others claiming otherwise 😜

@TERRY13G

2 жыл бұрын

@@Sondre_Berg Ty for the response! Keep up the good work!

What’s your height

1st!

First

@Aliapfelsaft

2 жыл бұрын

Crazy 😍

Thanks !