How to Learn the 90° Hold
The 90-degree hold is a horizontal hold on bent arms with your elbows at ninety degrees. It builds huge pushing and core strength and leads into the 90-degree handstand push-up line.
90° Hold technique
- Grip the parallettes firmly with your fingers wrapped around
- Keep your wrists strong and stable
- Lean forward until your shoulders move past your hands
- Bend your elbows to 90 degrees
- Keep your elbows close to your body
- Push the parallettes down and round your upper back slightly
- Brace your core and squeeze your glutes
- Keep your body straight from shoulders to toes
Key progressions
These are the main building blocks you work on before the 90° Hold feels solid:
- Band-Assisted 90 Degree Hold
- Grounded 90 Degree Hold
- Grounded 90 Degree Push-Up
The 3-stage training path
In Raw Control the 90° Hold is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Grounded 90 Degree Hold
- Grounded Single-Leg 90 Degree Push-Up
- Elbow Lever Hold
- Arch Body Hold
Training 2
- Single-Leg 90 Degree Hold
- Grounded 90 Degree Push-Up
- Band-Assisted 90 Degree Hold
- Straddle Reverse Hyper Extension
Training 3
- Grounded 90 Degree Push-Up
- Grounded 90 Degree Push-Up To 90 Degree Hold
- 90 Degree Hold Max Hold Attempt
- Reverse Hyper Extension
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the 90° Hold fits
Each skill line runs through all three levels. This is the path for the 90° Hold:
More advanced skills
Train the 90° Hold with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.