How To Know if Your Handstand is Straight

How To Know if Your Handstand is Straight?

It is sometimes tricky to know if we are straight when being upside down.

Using a wall or bar is a great way to use support to train hip and shoulder extension. 

Here are a few pointers:

• Sit against the wall and check where your feet are. This is where you will place your hands for the exercise. 
• Face and "walk" the wall until your legs are parallel to the floor.
• Extend rib cage through an external shoulder rotation and bring one leg up while pressing the other to the wall.
• It should feel as if the rib cage is extending (use the full serratus muscle group, anterior and posterior) while the pelvis is tucked back and hips are "pulling" the legs up with pointed toes.
• Aim for a 90 degree angle between both legs and try to hold for 5-10 sec each leg. Repeat cycle 3 to 5 times.

Focus on “feeling” the alignment while holding. This will build body and spatial awareness as you practice.

Then use this feeling while you practice your classic unassisted handstand!

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Frequently Asked Questions

1. What is a recommended way to train for a straight handstand? Using a $\mathbf{wall}\mathbf{or}\mathbf{bar}$ is a great way to use support to train $\mathbf{hip}\mathbf{and}\mathbf{shoulder}\mathbf{extension}$ to achieve a straight handstand.

2. How should you measure the distance to place your hands against the wall? You should $\mathbf{sit}\mathbf{against}\mathbf{the}\mathbf{wall}$ and check where your $\mathbf{feet}\mathbf{are}$. This is the spot where you will $\mathbf{place}\mathbf{your}\mathbf{hands}$ for the exercise.

3. What is the setup process for the wall handstand alignment drill? You should $\mathbf{face}\mathbf{the}\mathbf{wall}$ and $"walk"\mathbf{the}\mathbf{wall}$ until your $\mathbf{legs}\mathbf{are}\mathbf{parallel}\mathbf{to}\mathbf{the}\mathbf{floor}$. From there, $\mathbf{extend}\mathbf{your}\mathbf{rib}\mathbf{cage}$ through an $\mathbf{external}\mathbf{shoulder}\mathbf{rotation}$ and $\mathbf{bring}\mathbf{one}\mathbf{leg}\mathbf{up}$ while $\mathbf{pressing}\mathbf{the}\mathbf{other}\mathbf{to}\mathbf{the}\mathbf{wall}$.

4. What should the alignment "feel" like? It should feel as if the $\mathbf{rib}\mathbf{cage}\mathbf{is}\mathbf{extending}$ (using the $\mathbf{full}\mathbf{serratus}\mathbf{muscle}\mathbf{group}$) while the $\mathbf{pelvis}\mathbf{is}\mathbf{tucked}\mathbf{back}$ and the $\mathbf{hips}\mathbf{are}"pulling"\mathbf{the}\mathbf{legs}\mathbf{up}\mathbf{with}\mathbf{pointed}\mathbf{toes}$.

5. What is the recommended volume and focus for this drill? The recommended volume is to $\mathbf{aim}\mathbf{for}\mathbf{a}90\mathbf{degree}\mathbf{angle}\mathbf{between}\mathbf{both}\mathbf{legs}$ and $\mathbf{try}\mathbf{to}\mathbf{hold}\mathbf{for}5-10\mathbf{seconds}\mathbf{each}\mathbf{leg}$. You should $\mathbf{repeat}\mathbf{this}\mathbf{cycle}3\mathbf{to}5\mathbf{times}$. The key focus is on $"feeling"\mathbf{the}\mathbf{alignment}$ to $\mathbf{build}\mathbf{body}\mathbf{and}\mathbf{spatial}\mathbf{awareness}$.