Hefesto is a movement that requires a good initial preparation, so I recommend you focus on the first levels, allowing some time for your joints and connective tissue to adapt to the different exercises. Also remember to train your shoulder and wrist flexibility with the exercises you can find in the app.

Hefesto

In this level you will begin to familiarize yourself with your body positioning and the necessary movement patterns for hefesto.

Movement patterns

In this level we will increase the positioning and movement patterns' workload for the hefesto, increasing the range of motion for the first time.

Conditioning

In this level we are not introducing introduce new exercises or progressions, but we will strengthen the previous ones to finish building a solid base that allows us to continue advancing.

Injury prevention and reinforcement

In this level we will reach a work volume that we can already consider complete: 6 exercises, 4 sets each, where we will increase the range of motion in the pushing part and we will continue strengthening the previous exercises.

Work volume and range of motion

In this level we will increase the power in the pulling phase, using our feet as assistance for the first time. In addition we will unlock a new movement for which we are already well prepared, the supine back lever.

Assisted hefesto

In this level we will begin to work on the final movement of hefesto without assistance, in this case using negative repetitions, while we continue working on the rest of progressions with a final work volume of 7 exercises for 4 repetitions.

Eccentric work

In this final level we will attempt the hefesto and complete the rest of the preparation exercises.

Hefesto

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Hefesto

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