1.Preparation
Hey legend, so happy to have you here! Before our first foray into “handstand world” here is a brief rundown on some training lingo I will use throughout these lessons.
Rep - One performance of a single exercise.
Set - The number of repetitions performed without stopping.
Rest - The time in seconds or minutes between sets.
Hand distance - Is a unit of measurement we will be using to determine distance from the wall with our drills. From the wrist to the end of your middle finger is "one hand". Very important.
Hand placement - Hand placement should be shoulder width apart. More importantly if the fingers are spread out we want the index fingers of either hand to be parallel to one another or “on railroad tracks”. Turning slightly in or out is also fine. Do what feels most comfortable but avoid any extremes. This positioning applies to all handstand drills unless otherwise specified.
Shoulder love - Stick Circles 1 x 90s
Lets get some movement happening in those shoulder’s and get the blood flowing where it is needed!
1. Stand up and grasp a broomstick with an overhand grip. Make sure your feet are together and the hips are tucked under.
2. Start wide with the hands if your shoulders are tight. The closer the hands are together the harder the movement becomes. Adjust so no paint or discomfort is felt.
3. Keeping the elbows totally straight throughout. Bring the stick back over your head and around towards your glutes. Reverse the movement to bring the stick back in front of yourself. That's one rep.
Bring the hands closer as your mobility improves.
TOP TIP : Try to pull the stick apart without actually sliding your hands outwardly.
Shoulder bullet proofing - External rotation 2 x 12-15
A strong rotator cuff equals a strong handstand. Not familiar with these? Time to change that!
1. Get into the seated position as shown. Place your elbow on the top of your bent knee. Retract or pull back your working shoulder throughout.
2. Slowly lower the weight then lift it back up to the starting position
3. Keep your elbow bent at 90 degrees the entire time
You should only be rotating at your shoulder joint.
Standing variation
Useful if the seated variation is uncomfortable.
1. Stand with the feet shoulder width apart. Keeping the bicep at a right angle to the torso and you forearm at a right angle to your bicep. (Visualize your elbow resting on a shelf) Slowly lower the weight as far as you feel comfortable. Then lift it back to the starting position.
Retract or pull back your working shoulder throughout.
You would generally use a lighter weight for the standing variation in the absence of support from your knee.
TOP TIP : Pick your weight based on the sets and reps. In this instance use a weight that provides very light fatigue at the end of each set, as we are using it as a warmup. Another approach is to do these at the end of practice 3 x 12 reps going for moderate fatigue, twice per week. this would build more strength.
The classic handstand core exercise served hot! - The Dish 1 x 60s
Some stability and tension in your midsection will make balancing easier. If this position kicks your butt its a sign you need to put some focus here. You will reap the rewards in time.
1. Lay flat on the floor on your back
2. Flatten your spine ( There must be no gap between your back and the floor throughout)
3. Lift the legs of the floor and crunch your upper abs so the shoulder blades are no longer in contact.
(in order of difficulty)
Progression 1 is with the knee's bent into the chest.
Progression 2 is with straight legs aiming to eventually have the heels just off the ground.
Progression 3 is with the arms held out straight behind you.
TOP TIP : If 60s in one set is too much for you right now. Break that minute up into smaller sets. For example 2x30s or 3x20s!
GOAL : 60s in progression 3… go get it.
Lets use the straightest line in the room as reference - Wall reaches 2 x 30s
This is my all time favourite test of shoulder mobility for handstands and a great straight line awareness tool!
1. Stand with your feet around one foot length away from the wall. Place your butt, shoulders and head against the wall.
2. Straighten the knee's. Flatten your entire back against the wall. Then reach as high overhead as you possibly can with completely straight elbows. Try and touch your shoulders to your ears!
3. Now without sacrificing your straight knees and elbows, flat back and shoulder elevation. See how close you can bring your hands and arms to the wall. This is not a passive stretch, its a max effort!
You should be making “unhappy faces” ha ha.
TOP TIP : Bringing the feet closer to the wall will challenge your overhead mobility more. Once you can “get flat” in one position, move the feet closer.
This total locking out and elevation of the shoulders creates a very important “bridge of tension” which will allow your hands to communicate more effectively with the rest of your body when balancing.
If you want to make sure you are doing these drills correctly (details matter!), or if feel like you would benefit from some coaching (hint, everyone does). Hit the button below to schedule in a free 15 minute chat with me.
Most peoples weakest link needs attention - Wrists 1 x whole sequence
There are two main reasons one finds themselves with a wrist injury.
Not warming up before inverting ( yes even before that handstand photo at the beach)
And doing too much too soon. Start small and build up as your wrists adapt.
1. Do the first three position presented in the video for 30-45s each. Gently pulse forwards and back. No pain should be felt.
In all 3 variations make sure the elbows are straight. Wrapped outwardly and that your a pushing the floor away through your chest. Just like an angry cat!
Position 3 can be done with one hand face down for support as demonstrated.
2. Wrist pushups :
Assume position one. Make sure the elbows are straight and externally wrapped so the inside of the elbow pit faces forwards. Protract the shoulders and arch your back like that angry cat I mentioned earlier.
Drive with the forearms to rise up onto the first knuckles. Then all the way back down till the heel of your hand touches the floor. The range of motion achieved will vary between individuals. Movement should only be taking place in the forearms, wrist, and hand. Repeat for reps.
TOP TIPS : Bringing the shoulders further over the hand/fingers increases the load and difficulty. Bringing the shoulder away from the hand decreases the load.
Generally you want the shoulders to be directly on top but adjust as necessary to match your starting mobility and strength.
Gradually build up the amount of reps you can complete in 45-60s slowly, over time.
If your wrists are particularly tight or cold feel free to go through the whole sequence twice.
Never skip your wrist prep… trust me i’ve tried.. and.. ouch.
Essential development - Chest to wall handstand hold 2 minutes total time, broken up into as many sets as needed.
I often joke in my classes that it would take a very long time to learn how to dance the tango or salsa. If you could only stand on your feet for 10-20s before needing to sit down.
The same is true for your quest to handstand.
1. Place the hands on the ground and push the floor away. Walk your feet up the wall and then walk the hands in as close as comfortable (closer is harder).
Having the legs spread apart a small amount when walking in increases stability. Be sure to push through the shoulders the whole time especially when stepping the hands in.
2. Once you have reached your destination. Do a “body check”. Make sure the elbows are straight. Hips tucked under. The spine flat (like in the wall reaches!) And the shoulders pushed up/elevated.
Ideally we want to be able to draw one straight line through the feet, knees, midsection, shoulders and wrists.
3. Hold. Make sure to leave enough energy to safely walk the hands back out and the feet back down the wall.
TOP TIPS : To begin with try having your gaze in between the first knuckles of the thumbs.
Break the two minutes of total time into whatever works for you. Some examples, 6x20s, 4 x 30s, 3 x40s or 2 x 60s.
When you can hold 30-40s at one angle, for example 3 hands distance away from the wall. Its time to step in closer. Repeat this process till you are 1 hand away from the wall.
GOAL : Hold 1 minute or more in one set, 1 hand distance away from the wall.
This material is a great place for almost anyone to start. However bodies vary greatly.
An example would be very flexible shoulders VS very tight shoulders.
The most effective preparation required would be quite difference.
This is why having a coach assess and come up with the best approach for you is so valuable.
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